More than 30 doctors, scientists, physiotherapists, and nutritionists support him daily to optimize every little aspect of his body. We are talking about the American entrepreneur Bryan Johnson, who has dedicated himself to eternal life with his rejuvenation program “Blueprint”.
He wakes up every morning at 5:00 AM, trains up to three times a day, follows a strictly vegan diet that comprises about 76% of his daily calories, and to slow down his aging, he takes over 100 supplements a day.
With Bryan Johnson Blueprint, everything is questioned and tested. Whether it’s nutrition, sleep, blood values, or fitness, everything is measured and compared with the latest research. Based on the vast amounts of data, the researchers create a detailed plan – initially “only” focused on Bryan Johnson.He is therefore the guinea pig in his own project. He refers to himself as a "Professional Rejuvenation Athlete" and as "the most studied human in the world."
The remarkable thing about all his work is his openness. He shares all his routines, his fitness exercises, and his supplement protocols openly accessible on his website.
Beware of confusion! Brian Johnson (with an i instead of a y) sounds very similar, but the two people could hardly be more different. Brian (with an i), known on the internet as "Liver King," eats raw organs and injects steroids, while Bryan (with a y) follows a vegan diet.
October 2021 – the start of a new way of thinking
Bryan Johnson, however, was not always as health-conscious as he is now. As an initially unsuccessful entrepreneur, he made his breakthrough with companies like Braintree and Venmo. The sale of both companies to eBay and PayPal catapulted the tech CEO into the ranks of the richest people in the world. In 2023, his fortune is estimated at around 400 million US dollars.
However, the entrepreneurial success came at a price. Due to the enormous stress level, Johnson fell into depression, neglected his own body, and became increasingly overweight.
The beginning of Bryan Johnson's Blueprint
All of this changed radically on October 13, 2021, when he announced his project Blueprint. The goal: To achieve maximum rejuvenation based on the latest scientific findings. In this project, opinions do not count, only facts. Today, Johnson employs about 30 people and invests a significant amount in the project. According to his own statements, the 45-year-old spends over two million dollars annually on the Longevity project.
Bryan Johnson Blueprint – evidence-based, rigorous, transparent
To increase his credibility, Bryan Johnson publishes all his test and laboratory results without exception. This not only increases transparency, but also allows for a more accurate verification of the results of his methods. In doing so, Bryan Johnson effectively makes himself a "transparent person."
Regularly, weight, body fat, muscle mass, oxygen saturation, sleep, temperature, blood sugar, and air quality are measured. But that's far from all. While some people dislike doctor visits altogether, Bryan Johnson undergoes full-body ultrasounds and MRIsalmost weekly to immediately detect any structural changes (z.B.: cancer) in his body.
Bryan Johnson is known for his iron discipline in various areas. He has improved his sleep with several tricks. No natural light enters his bedroom and he always tries to go to bed at the same time.Additionally, there is 2 hours before going to bed no "screen time" and he wears special glasses that block blue light .
Sleep is indeed an underestimated means to promote health and longevity . During sleep, numerous regeneration processes are stimulated. Depending on the sleep phase, different parts of the body are regenerated.
A glimpse into the supplement jungle
A central component of his eternal efforts are dietary supplements and also selected medications. According to his own statements, he takes an incredible amount of 111 supplements daily . The number varies slightly because everything is always optimized according to need.
All these dietary supplements have a purpose: They are meant to support Bryan Johnson in reducing his biological age. Bryan Johnson started in 2021 with a goal. He wanted to break the world record in "biological rejuvenation." And according to his own statements, he has impressively succeeded.He has the heart of a 37-year-old , the skin of a 28-year-old and a lung capacity that is usually only found in 18-year-olds .
Together with a special, rich Spermidine greens drink, he swallows the 54 capsules and pills that are on the breakfast plan. The spectrum ranges from plant extracts (ginger, turmeric, garlic), to well-known longevity supplements (calcium alpha-ketoglutarate , glucosamine , vitamin D3/K2 , omega-3 fatty acids n ), to medications (lithium , metformin).
Lunch is scheduled daily at 11:00 AM. The menu includes, for example, “Super Veggie” – a creation of black lentils and various types of vegetables or spices. Alternatively, Johnson also mentions “Nutty Pudding.” As the name suggests, this is a type of nut pudding with a berry variation. Of course, the main meal, just like breakfast, is accompanied by a number of supplements. From some molecules, the tech entrepreneur takes the second dose at lunch – newly added is, for example, hyaluronic acid.
Bryan Johnson Blueprint Diet – every single calorie is counted!
In addition to the supplements, which are all tailored to his personal needs, Bryan follows a very specific diet in which every single ingredient serves a "biochemical" purpose. Thus, the nutrient composition of Super Veggie and Nutty Pudding is not left to chance – quite the opposite.
The fundamental principles that Johnson follows in his diet are called caloric restriction and intermittent fasting. He consumes only about 76% of the calories, based on his daily basal metabolic rate, to slow down his aging. This value corresponds exactly to 1977 calories. He consumes these calories within a window of 6-8 hours.Consequently, he fasts daily for 16-18 hours.
The calorie count comes from the green breakfast drink, Super Veggie, Nutty Pudding, and a third meal of the day, which is relatively variable – depending on which nutrients he currently needs.
In the Japanese region of Okinawa (one of the five Blue Zones), people practice a similar diet and thereby live significantly longer on average. Meanwhile, researchers have been able to uncover some of the aspects behind the fasting and why it can be beneficial for your health.The American Valter Longo has invented his own fasting diet, and the British singer Adele has been able to lose weight with the Sirtfood Diet .
Fasting and nutrition, for example, affect the Hallmarks of Aging . The Hallmarks of Aging are 12 different "markers" for health in old age. For this, scientists Carlos López-Otin and Guido Kroemer evaluated more than 200 different studies. If you want to know more about it, you can read the detailed reports on the 12 different "markers" in our magazine.
Back to Bryan. In addition to caloric restriction, the recipes are about providing Bryan's body with enough protein. For this, he eats a large amount of lentils and pea protein daily.It is also important that his blood sugar does not fluctuate too much. For this, Bryan tracks his blood sugar with a continuous glucose sensor. The goal is to avoid type 2 diabetes and its precursor, insulin resistance. Insulinresistenz.
Gadgets
As a supplement to his diet and measurement routine, Johnson undergoes a whole range of rejuvenation treatments. Daily he “bathes” in red light to activate his mitochondria and promote recovery after intense training sessions.A laser cap, which outwardly resembles a helmet, is supposed to stimulate hair growth in conjunction with a specially formulated tincture and restore color to individual gray hairs.
The team of Bryan Johnson also pays a lot of attention to his skin. A specially tailored phototherapy, microbotox, microneedling and much more are intended to make the skin youthful again. Sleep is on a special mattress that regulates temperature and prevents nighttime stress from temperature fluctuations.
Bryan Johnson's community "Don't die"
Bryan Johnson is now not only a well-known personality in the longevity scene.His radical lifestyle and the provocative videos/posts on social media have made the American an internet phenomenon.
He has long been selling his own olive oil or his famous "Nutty Pudding" at proud prices. On Instagram, you can see him with some world-famous stars, such as DJ Steve Aoki, Andrew Huberman, or the Kardashians. The latter he invited to his "Don't die" dinner.
Under this slogan (in German: "Stirb nicht"), he unites a community of like-minded individuals. On his website, he describes the beliefs of this community. It almost seems like a religion with Bryan Johnson as the savior at its center.
Did you know?
Bryan Johnson comes from a Mormon community in Utah. After graduating from high school, he spent two years as a Mormon missionary in Ecuador. Until he was 34.At the age of 18, he belonged to the church that is called "The Church of Jesus Christ of Latter-day Saints." At the same time as his church exit, he divorces his then-wife and sells his company for 800 million dollars.
Cerebrolysin – better than coffee?
On Bryan Johnson's Instagram, there is a video showing the tech millionaire inserting a syringe more than 3 centimeters long into his butt and injecting a cloudy liquid. The molecule in this syringe is Cerebrolysin. In that very video, the American raves that this molecule is better than coffee and that he feels clearer than ever.
Cerebrolysin is a neuroprotective medication made from hydrolyzed pig brain proteins.It contains a mixture of peptides and amino acids that may have neurotrophic and neuroprotective effects. The drug has been studied for the treatment of neurological disorders such as stroke, Alzheimer's disease, and traumatic brain injuries. Researchers suspect various pathways through which Cerebrolysin may act, including protection against apoptosis, improved metabolism in the brain, and also enhanced neurotransmission, meaning improved communication between nerve cells.
What is behind the claim?
Should we all now give ourselves a shot of Cerebrolysin instead of coffee? Not so fast.The Cochrane Collaboration, a global network of scientists and doctors that summarizes systematic reviews to evaluate medical therapies, has closely examined the evidence regarding Cerebrolysin. The specific question was: Does the use of Cerebrolysin after a stroke provide an advantage over standard therapy? Here, the clear answer was that Cerebrolysin offers no advantage. However, Bryan Johnson refers to other animal studies and experimental approaches. Whether this pays off must ultimately be decided by each individual for themselves. Did you know? In some pictures on Instagram, Bryan Johnson is seen with painted nails.According to his own statement, this is his protest against the Mormon Church, of which he was a member until the age of 34. There, any form of body beautification was considered a blasphemous sin. Painting his nails is part of his "religious liberation strike." Bryan Johnson leaves no stone unturned and tests the active ingredient Cerebrolysin on himself. Bryan Johnson and Blueprint – all the power of AI If you are wondering how Bryan Johnson decides what to try next to extend his life, you may be surprised to learn that he doesn't actually decide it himself in case of doubt. Rather, the tech millionaire believes that AI is superior to humans.He sees himself rather as a test subject for artificial intelligence, to get the best possible out of his cells. However, he is no longer alone in this. Some time ago, Bryan Johnson jokingly created a profile of his dream woman. Among them were partly absurd regulations (going to bed every day at 8:30 PM, sex only by appointment). As of June 2024, Bryan Johnson does not have a new girlfriend, but images of a female person with Bryan Johnson keep appearing. Dhe woman behind Blueprint is Kate Tolo, 27 years old and responsible for the marketing of Blueprint. She is also the first woman to participate in the Blueprint project, and for this reason, she is jokingly called Blueprint Project XX .
Hormone therapy - not without controversy
In addition to his nutritional supplements, strict diet, training plan, and all his gadgets, there are other ways Bryan Johnson is pursuing to stop aging. Some of these are not without controversy.
The American substitutes testosterone. Potential benefits of this therapy include improved sexual function, increased muscle mass and bone density, improved mood and well-being, as well as enhanced cognitive performance. According to his website, his testosterone level is over 700 (however, no unit of measurement is provided here).
A blind increase of the male sex hormone is not without risks.A possibly increased rate of heart attacks, strokes, and red blood cells should be mentioned. Additionally, Bryan Johnson takes 17-alpha-estradiol, as it has been shown to extend life in mouse studies.
Did you know?
Bryan Johnson wears a so-called Adam Sensor every night, which allows him to measure the duration of his nocturnal erections. Through shockwave therapy, he claims to have increased the duration to an average of 2 hours and 12 minutes per night. His goal is more than 3 hours per night.
Gene Therapy: Another Step for Bryan Johnson
For one of his boldest attempts, the American flew to Roatan, Honduras, to undergo a Follistatin Gene Therapy . According to his own statements, this method ranks 7th among life-extending measures. But what is it about?
Follistatin is a protein that naturally occurs in the body and plays a role in the regulation of muscle growth by inhibiting myostatin. Myostatin, in turn, is a protein that slows down muscle growth. A gene therapy with Follistatin aims to increase the expression of this protein to enhance muscle mass and potentially slow down aging.
The follistatin gene therapy involves introducing the follistatin gene into the patient's cells using a viral vector. This vector transports the gene into the cells, where it begins to produce the follistatin protein. The increased production of follistatin inhibits myostatin, which may lead to increased muscle mass and potentially improved overall physical function.
Follistatin – not without risk
The therapy with follistatin is very experimental and is not approved in Europe or the USA. As with any gene therapy, there are potential risks and side effects associated with follistatin gene therapy:
- Immune reaction: The body may react to the viral vector that carries the gene with an immune response, which could lead to inflammation and other immunological problems.
- Uncontrolled Muscle Growth: Excessive inhibition of myostatin could lead to uncontrolled muscle growth, which could result in further health complications.
- Tumor Formation: There is a theoretical risk that the introduction of foreign genes could promote tumor growth.
- Accuracy of Gene Integration: If the follistatin gene is integrated at unwanted locations in the genome, this could lead to genetic mutations and undesirable effects.
Bryan Johnson (and his father) have nevertheless chosen therapy and he proudly presents his results on Instagram:
- His aging speed has dropped to 0.64
- His muscle mass has reportedly increased by 7%
- And his follistatin level in the blood was 160% higher after gene therapy
Results
Scheduled days, strict vegan diet, over a hundred supplements daily, numerous anti-aging treatments, expenses in the millions – is it all worth it? Definitely, Bryan Johnson would probably say. Let's let the numbers speak:
According to his website, all blood markers are in the absolute ideal range – whether liver values, blood sugar, kidney parameters, or blood fats.Initially, he was able to rejuvenate his biological age by eight years (from 44 to 36). The fold density of his skin corresponds to that of a 10-year-old, while his physical performance (measured using VO2max) is equivalent to the capacity of 18-year-olds . The body fat percentage is comparable to that of 16-year-olds, and his current rate of aging (measured with Dunedin PACE) is just 0.69. To put it more visually, this means that he "ages" only 277 days per year (365 days). Just to remind you: The American is currently 45 years old.
Whether all his efforts ultimately lead to eternal life, we would not witness that anymore. Or maybe we would?
