Blueprint

Bryan Johnson’s Blueprint is a comprehensive health and wellness protocol that focuses on slowing down the aging process and improving overall health. The protocol includes a vegan diet, supplements, and a fitness regimen. Key aspects of the program include meal prep, tracking progress, and following a step-by-step guide. Users can access the Blueprint Starter Kit to begin their journey towards better health and longevity.

https://protocol.bryanjohnson.com/

Diet and Supplements

 
Diet recipes & Supplements lists are located in the Blueprint Starter Guide. 

BY THE NUMBERS

  • 2,250 calories daily
  • ~10% Caloric Restriction
  • Vegan (preference, not necessity)
  • 70+lbs of veggies monthly
  • 100+ pills daily

MEASUREMENTS

  • biofluids, devices, imaging, fitness tests 

ROUTINE

  • Green Giant + 54 pills
  • One hour workout
  • Super Veggie
  • Skin/oral/hair/eye care
  • Travel to work
  • Nutty Pudding
  • Third dish + 34 pills 

Fitness

Daily routine
Having fun workout (Oct 21)

PROTOCOL (here’s a video showing it)

  • 1 hr day
  • ~25 exercises
  • 7 hrs wkly 
  • 88-105 bpm ~1 hr
  • 106-159 bpm -4hr 30 min
  • 159+ bpm 90 minutes 

ROUTINE

  • Backwards Sled, 2 min
  • Posture exercises (video)
  • Tricep extensions 1×25
  • Face pulls 1×15
  • Butterfly, 1×15
  • Band pull apart (back muscles), 1×15
  • Back extensions (on a hyperextension), 1×25
  • Obliques (each side, on a hyperextension), 1×25
  • Stretches
    • Kneeling shin
    • Hip flexor
    • Couch
  • Leg raises (for abdomen), 1×50
  • Seated calf raises, 1×25
  • Poliquin step ups, 3×10, each leg
  • Slant board squats, 3×15
  • ATG Split squats, 3×10
  • Nordics, 1×10
  • Reverse Nordics, 1×10
  • Tibialis raises, 1×25
  • IsoTib ankle rotations (each), 1×15
  • Pull ups, 1×15
  • Chin ups, 1×15
  • 10 min HIIT (M,W,F)
  • Hiking on weekends, basketball, tennis

FITNESS SCORES (ref: ACSM)
Scoring equal to top 10% of 18 year olds in the following:

  • Bench press single rep max, 240lbs, top 10% of 18 year olds
  • VO2 max  58.7 mL/(kg·min), top 1.5% of 18 year olds
  • Leg press, single rep max. 800 lbs
  • Push ups, continuous, 60
  • YMCA sit and reach, 26.5 inches.  
  • Grip strength (dominant hand) 60 kg, above the age related peak that occurs in men at age 32.5 (Jamar Dynamometer Corporation reference data

Blueprint at a glance

BASICS….

  • Chronological age: 45
  • Measured muti-epi clock biological age: 42.5
  • Pace of aging: .69
  • 160.7 lbs (88.7% lean mass)
  • 7.1% body fat
  • 4.3% bone mass
  • 60.2% body water
  • 21.9 BMI