Your own version of Bryan Johnson’s Blueprint

Bryan Johnson’s routine for longevity

Bryan Johnson sold his company to PayPal for $800 million in 2013. Since then, he’s been investing millions to slow his speed of aging and reverse the aging that has occurred.

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Bryan Johnson’s Blueprint Protocol is a cutting-edge health optimization system designed to slow biological aging and enhance overall well-being. This data-driven approach combines diet, exercise, sleep, supplements, and advanced therapies, all tailored through meticulous biometric tracking.

Below is a summary of the protocol and actionable steps to create your own version. Because the original version is not something a real person can actually do. You need to find a way to focus on the big things and incorporate them into you daily/weekly routine.

Key Components of Bryan Johnson's Blueprint

• Diet: A vegan-based plan with 2,250 calories/day, featuring whole foods, 70+ lbs of vegetables/month, and over 100 supplements like vitamin D, curcumin, and magnesium.
• Exercise: Daily workouts with strength training and cardiovascular exercises tailored for longevity.
• Sleep: Optimized routines ensuring restorative rest.
• Biometric Tracking: Regular monitoring of 70+ organ biomarkers to adjust protocols.
• Advanced Therapies: Red light therapy, gene therapy trials, and plasma exchange.

Concrete Action Steps to Build Your Own Blueprint

1. Adopt a Nutrient-Dense Diet:
   • Focus on whole foods and plant-based nutrition.
   • Consider intermittent fasting (e.g., 16-hour fasts).
   • Introduce supplements based on personal health needs.
2. Create a Consistent Exercise Routine:
   • Include strength training, cardio, and flexibility exercises.
   • Aim for daily activity with high-intensity sessions 3 times weekly.
3. Optimize Sleep Habits:
   • Maintain a consistent sleep schedule.
   • Use blackout curtains or white noise for better quality sleep.
4. Track Biometrics:
   • Regularly measure key health markers like blood glucose, VO2 max, and body composition. I recommend using Garmin Epix 2.
   • Use wearable devices or lab tests for data collection.
5. Practice Oral Hygiene:
   • Brush and floss twice daily; consider tongue scraping and tea tree oil rinses.
     Here’s what I’m using:
     - Philips Sonicare toothbrush
     - Philips Sonicare Power Flosser

By integrating these steps into your lifestyle, you can create a personalized health optimization plan inspired by Bryan Johnson’s Blueprint Protocol.

Sources
[1] Blueprint Protocol - Bryan Johnson https://protocol.bryanjohnson.com
[2] Bryan Johnson's Blueprint project: One man's contribution to ... https://mynucleus.com/blog/bryan-johnson-blueprint
[3] Bryan Johnson Blueprint: Daily Routine, Supplements & Protocol https://minimalismfitness.com/bryan-johnson/
[4] I Tried Bryan Johnson's Full Blueprint Stack - Hone Health https://honehealth.com/edge/blueprint-stack-review/
[5] Exploring Bryan Johnson's Blueprint Protocol for Optimal Health https://www.foodimus.com/blog/unlocking-longevity-exploring-bryan-johnsons-blueprint-protocol-for-optimal-health/
[6] Dashboard Summary - Blueprint Protocol https://protocol.bryanjohnson.com/Dashboard-Summary
[7] Bryan Johnson's Blueprint & supplements simplified https://insights.avea-life.com/healthy-ageing/biohacking/bryan-johnson-blueprint/
[8] Blueprint Protocol https://blueprint.bryanjohnson.com/pages/blueprint-protocol