Bryan Johnson, a successful software entrepreneur with modest beginnings, sold his business, Braintree Venmo, to PayPal in 2013 for an amount of $800 million. But he had suffered from his long years of toil. Johnson remembers feeling gloomy and unhappy with his appearance and physical well-being on a regular basis. A few years ago, he made a brave decision to take affairs into his own hands.
Johnson developed an interest in age reversal and eventually employed a group of medical professionals to assist him in creating the most efficient age-reversing protocol conceivable, regardless of the cost or time needed. He gave it the name Blueprint. A few months later, Johnson released the early findings and declared himself the age-reversal world champion. Naturally, this made a big impression and prompted a rush to explain the occurrence.
It’s possible to think of Blueprint as a more sophisticated sort of biohacking that calls for not only a ton of money—although some biohackers do have such financial resources—but also mind-blowing levels of dedication that are nearly hard to match.
This project’s declared objective was to use current anti-aging techniques to slow down one person’s aging as much as possible. Naturally, as we have stated clearly, there aren’t many of those, which is why the renowned Blueprint focuses primarily on regular exercise, a rigorous plant-based diet with intermittent fasting, optimized sleep, tons of supplements, and several skin treatments. However, there is no one size fits all. Or in other words, you should know what can be adopted and what is out of place in the Blueprint project.
What is Project Blueprint?
Project Blueprint is a strict regimen that includes taking dozens of pills every day, having a team of over 30 doctors watching Bryan Johnson’s body functions, adhering to a strict diet of the same foods every day and only consuming 1,977 calories, engaging in hour-long daily workouts, and having blue-light-blocking glasses on for two hours before bed. To restore Johnson’s body to its 18-year-old state, the aim is to stop the aging process in each and every one of his organs. A significant investment of at least $2 million will be needed this year alone to fund the enormous project, which cost millions to set up and operate.
In fact, Bryan Johnson has been dragged through the mud in the media for being “a rich guy trying to live forever”. The final goal of him is to realize the age reversal and to prolong life. Maybe this is also the goal of the majority of people, but is it safe and affordable? Is there a healthy and low-cost way for most people to perform this regime? Here are some of the most interesting numbers and figures, along with some opinions on what is and is not advised for Bryan Johnson’s plan.
Dos
Intermittent fasting: 16:8, 18:6, OMAD
Blueprint is based on a rigid daily schedule.
Johnson gets up naturally between 4:30 and 5:30 in the morning, drinks a smoothie he calls the Green Giant that includes collagen peptides, flavonols, and spermidine, downs literally handfuls of tablets, and then works out for about an hour at the gym. Johnson begins his morning breakfast after finishing his skincare routine. Johnson engages in intermittent fasting and eats his final meal of the day around 11 AM. The 16 – 18 hour fasting period is observed and Johnson also tried an OMAD diet, which makes him feel good. “At 8:30 am, I intake 2,250 calories for my only meal for the day. I call it 1:23:100: one meal, 23-hour fast, 100% optimal nutrition.” Bryan Johnson writes in his blog. OMAD, also referred to as One Meal A Day is a type of intermittent fasting that allows you to eat only one meal in a day. It seems a little strict and extreme, so before you take this method, remember to ask for advice from your doctor and choose a suitable plan of intermittent fasting since there are many plans like 16:8, 12:12, alternate-day fasting, and so on.
Good sleep
The quantity and quality of Johnson’s sleep are closely tracked. Melatonin is taken, blue light-blocking glasses are worn for an hour before bedtime (which is always at 8:30 PM), and he sleeps alone on a temperature-controlled mattress in a completely dark room. According to him, the most beneficial elements of Blueprint are definitely calorie restriction and getting enough sleep. It is no exaggeration to say that getting enough sleep actually does many good for your health and weight loss. According to a narrative review that highlights current evidence on the effects of poor sleep on weight loss, disrupted sleep patterns, both in terms of quantity and quality, have been shown to increase calorie intake, which comes primarily from snacking, notably on foods high in fat and carbohydrates. In addition, for the body to fall asleep, complete darkness is required. The brain sends a signal to the body telling it to rest when there is no light. According to studies, too much light in the bedroom might reduce the quality of sleep by interfering with the body’s natural circadian cycle. Therefore, getting a good and high-quality sleep is necessary and can be adopted when you are ready for losing weight.
Nutrition
Nutrition is very important for weight loss, good health, and longevity. This is due to the fact that nutritious meals are nutrient-dense, in contrast to processed foods, which are frequently laden with fat, sugar, and salt. Here is his meal plan of Bryan Johnson. Every day, there are three meals: Super Veggie, Nutty Pudding, and a third that varies but always includes fruits, veggies, nuts, and seeds. Based on the most reliable scientific research for optimum nutrition, each has been meticulously created.
Super Veggie v14
- Serving Size: 1 full recipe
- Calories: 378.2 kcal
- Total Fat: 6.8g
- Cholesterol: 0mg
- Sodium:170.8mg
- Total Carbohydrate:64g
- Protein:25.5g
- Vitamin A: 33% Vitamin C
- Calcium:19% Iron
Nutty Pudding
- Serving Size: 1 full recipe
- Calories: 321.9 kcal
- Total Fat: 22.1g
- Cholesterol: 0mg
- Sodium:223.4mg
- Total Carbohydrate:29.5g
- Protein:5.5g
- Vitamin A: 0% Vitamin C
- Calcium:64% Iron
Example Third Meals
- Stuffed Sweet Potato, 500 calories
- Sweet Potato 300 grams cooked
- Chickpeas 45 grams cooked
- Grape Tomatoes 12
- Avocado ½
- Radishes 4
- Cilantro ¼ cup
- Jalapeno Pepper 1 large
- Limes 2 whole
- Lemon 1 whole
- Chile Powder 1 Teaspoon
2. Orange Fennel Salad, 500 calories
- Cara Cara Orange 1 segmented orange
- Fennel ¼ cup shredded
- Goji Berries 30 grams
- Pecans 30 grams
- Grape Tomatoes 14
- Spring Mix 3 cups
- Arugula Leaf or Sprouts 1 cup
- Fresh Mint ¼ cup
- Fig Balsamic Vinegar 2 Tablespoon
3. Asparagus Almond Beet Salad, 500 cal
- Beets 500 grams cooked
- Asparagus 300 grams cooked
- Almonds Slivers 21 grams
- Arugula 1 cup
- Shallot 1 large
- Balsamic 3 Tablespoons
- Dijon 3 Tablespoons
- Mustard Seeds 1 Tablespoon
Meditation/breathing exercise
Bryan Johnson initially tried meditation but was unable to gauge its effects. As a result, he shifted to breathing exercises that raised his heart rate variability (HRV). The benefits of breathing exercises are numerous. They offer enormous advantages in terms of the body, mind, spirit, and emotions. You may greatly reduce the level of stress and relax by practicing deep breathing. Although controlling that stress is more difficult than it seems, there is research that suggests deep breathing can be an efficient technique to assist many chronic health disorders.
Exercise/Workout
Bryan Johnson is in an endeavor to fight to age, and he’s accomplishing it through his rigorous exercise regimen. He works out for an hour each day, performing roughly 25 activities that are meant to keep his body in top condition. To really challenge himself, he performs high-intensity interval training (HIIT) three times per week. He also hikes on the weekends to maintain his fitness. The exercises in Johnson’s program are varied and difficult, including sled pulls, squats, and calf lifts.
Calorie restrictions
Johnson claims that he is only consuming 25% of the daily caloric intake that is suggested for his level of activity. Johnson chooses to be a vegan, and the only animal-based item he eats is collagen peptides. Caloric restriction is one of the most effective evidence-based strategies for extending life and improving health. Basically, when calorie restrictions and intermittent fasting are combined, the effects can be doubled.
Don’ts
A coin has two sides. Here is also something we don’t recommend for the plan since Bryan Johnson has spent much time as well as money on this Blueprint project and some extreme ways exist.
Don’t need to follow biological age measurement.
Keep one important thing in mind: How you feel is important.
A young look may be important for Bryan, but not necessary for everyone. The reason why Bryan Johnson believes that he is young is that he will regularly conduct some tests, such as skin condition, vital capacity, and aging speed, to judge that he is getting younger. In fact, it is not particularly necessary, and our own feeling is the most important thing. Aging itself is just a natural process that is also good if it leads to healthy aging
Don’t need so many supplements.
In addition to having one meal a day, Bryan Johnson still eats a lot of supplements for some trace elements to stay young, but the amount is a bit extreme, and he has a team to make concrete plans for him, which is strict and costly. Without professional guidance, ordinary people can’t do it, and they can’t do it casually. If you decide to use his supplement list, you need to consult a doctor as there are differences between individuals.
Final Words
Can the aging process be slowed down? It is not only feasible to slow down or even stop the aging process, but it is also becoming more prevalent. As people learn more about their biological ages, an increasing number of them are deciding to start new supplements and lifestyle regimens in an effort to slow down the aging process. But how to do it? It is very important to adopt what you need and give up something that is not suitable for you. For example, good habits including trying intermittent fasting, getting enough sleep and nutrition, taking regular exercise and so on can be taken into consideration when you are looking for a healthier life. And some extreme actions like taking many supplements are not recommended. In a word, no matter what you do, ask your doctor for more suggestions and guidance.
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