Bryan Johnson’s Quest for a Younger Biological Age: Inside Project Blueprint

Bryan Johnson, known for founding the successful payment processing company Braintree (acquired by PayPal in 2013), has shifted his entrepreneurial drive toward an ambitious goal: reversing aging and extending healthy lifespan. Under the umbrella of what he calls “Project Blueprint,” Johnson invests heavily in a daily regimen, complete with strict dietary protocols, targeted exercise, and a slew of supplements, aimed at lowering his biological age. Below is a look at what he’s doing, why he’s doing it, and some highlights of his daily schedule.

Why Is Bryan Johnson Pursuing Age Reversal?

After experiencing burnout and health challenges following his business success, Johnson became concerned with how modern lifestyles can accelerate aging. Rather than just focusing on financial ventures, he began prioritizing longevity research and personal health data. His overarching mission is to prove that disciplined routines, guided by continual testing and expert feedback, can not only slow down but potentially reverse the aging process.

Johnson’s Perspective: In interviews, he’s stated that he wants to serve as a “proof of concept” for how aggressive intervention and science-backed habits might drastically shift the boundaries of what we consider “normal aging.”

Project Blueprint: The Core Principles

Johnson’s plan, often detailed on his Project Blueprint site and through his social media updates, boils down to continuous measurement and rigorous data analysis. He enlists a team of doctors, scientists, and health experts to measure everything from bone density and organ function to daily fluctuations in hormones and biomarkers of inflammation.

The project hinges on:

1. Biological Age: Determined via multiple tests, including epigenetic analysis, to see if his “body function” can match that of someone decades younger.

2. Incremental Adjustments: If biomarkers deviate from set targets, Johnson adjusts his diet, exercise protocols, or supplementation accordingly.

   
   

A Glimpse into His Daily Regimen

A. Morning Routine

• 5:25AM Wake-Up: Johnson typically starts his day early, allowing time for 30 minutes of sunlight exposure or at least bright light therapy if the sun isn’t up yet.

• He eats breakfast at 6:45AM, his second meal of the day at 9AM and dinner at 11AM. He also stops consumption of any liquids at 4PM. 

• Meditation & Journaling: Although not every detail is publicly shared, he’s hinted at mental exercises to reduce stress, lower cortisol, and help maintain clarity.

B. Dietary Approach

• Calorie Restriction & Time-Restricted Feeding: Johnson reportedly consumes a highly regimented diet of 2,250 calories per day (though this does vary slightly over time), focusing on nutrient-dense, mostly plant-based foods.

• Macro & Micro Counts: He keeps exact macros and a close eye on micronutrients, ensuring he meets essential vitamins and minerals. 130g of protein, 206g of carbs and 101g of fat. Johnson is strict about his proteins and prioritizes particular black lentils for his second meal every day. 

• He does not consume any sugar, junk food, fried food, highly processed food, gums, high-fructose corn syrup, aspartame, sucralose, dairy, pasta, bread, hydrogenated oils, canola oil, corn oil, soybean oil, trans fats or alcohol.

• Blended Vegetables: One known aspect is a reliance on green smoothies or carefully curated whole-food blends that pack in fiber and antioxidants.

C. Exercise & Physical Therapy

• Strength Training: A structured 60-90 minute routine that includes resistance exercises to promote muscle maintenance and bone density.

• Cardiovascular Work: Light running, cycling, or other cardio to improve VO₂ max and cardiovascular markers. Johnson also uses HIIT (High-Intensity Interval Training) occasionally, guided by real-time performance metrics.

• Physical Therapy & Recovery: He invests in physical therapy modalities like stretching, foam rolling, or more advanced tech such as Hyperice or infrared therapy to aid recovery.

D. Sleep Hygiene

• Strict 8:30PM Bedtime: Sleep is a cornerstone, his #1 priority in life. He’s known to keep bedtime consistent and utilize dark, cool room settings, along with blue-light blocking in the evening if needed.

• Wearables & Data: Johnson uses devices such as an Oura ring and continuous glucose monitor to measure his sleep efficiency, resting heart rate, and other nighttime metrics.

E. Skin Care

• Johnson uses sunscreen with zinc oxide anytime he goes outside, a daily moisturizer with Vitamin C serum and a retinol serum. He also uses a particularly clean & gentle face wash and a Japanese exfoliator cloth. 

Read here for a hyper-detailed layout of his daily protocol. 

The Supplements Johnson Reportedly Takes

While his list evolves, Bryan Johnson has shared that he takes dozens of pills daily, in some reports, well over 100. The exact combination can shift, but it typically includes:

1. NAC Ginger 400mg + Curcumin 250mg: Supports joint health, immune system, detoxification and helps balance mood.

2. EPA 300mg + DHA/DPA 500mg: Vegan Omega-3s. 

3. Creatine 2.5g: Supports optimal mitochondrial function, energy storage and production in skeletal muscles.

4. Longevity Multivitamin Mix: Muscle recovery, focus & mood support and promotes deep sleep. 

5. ProButyrate 600mg: GI, microbiome and gut health.

6. Proferrin 10.5mg: A heme iron supplement.

7. High Flavinoid Cocoa 6g: Supports healthy aging, energy and is a powerful antioxidant.

8. Red Yeast Rice 500mg + Odorfree Garlic 100mg: Improved mood and enhanced sleep quality.

9. N-Acetyl-L-Cysteine (NAC) 1,800mg: Immune & respiratory support and liver health.

10. Kyolic 1.2g: An aged garlic supplement that improves overall heart health and cardiovascular function. 

11. 2-4 tbsp of dietary probiotics: Johnson eats fermented foods daily for his probiotics and has referenced the importance of gut health in immune function and nutrient absorption. May rotate strains or dosages based on lab findings and personal response. 

12. Snake Oil Extra Virgin Olive Oil 1tbsp: High in polyphenols for enhanced cognition and antioxidant support.

13. Protein powder with Electrolytes and Amino Acids: For optimal, balanced hydration and to support muscle repair.

14. Hormone Regulators & Other Experimental Compounds: He has reportedly experimented with or monitored items like 500mg Metformin (for potential anti-aging effects) and 500mg NMN or NR (related to NAD+ pathways), 200mg Acarbose and 1mL of Plasmalogens. 

    
    

Johnson notes in his Blueprint Protocol some considerations for premenopausal women: 

• During the follicular phase, women should focus on higher carbohydrate intake due to improved insulin sensitivity, while maintaining moderate protein levels to support muscle growth. In the luteal phase, as insulin sensitivity decreases, reduce carbohydrate intake and increase protein and healthy fats to support muscle maintenance and counteract the catabolic effects of progesterone. 

• During the luteal phase, he recommends the supplements magnesium, Ashwagandha, Rhodiola Rosea, sodium, potassium for reduced stress, balancing hormones, reduced PMS-related fatigue, and to combat water retention and bloating.

The Bigger Picture: Balancing Science & Lifestyle

Data-Driven, Yet Extreme?

Johnson’s regimen is data-heavy, requiring advanced tests and constant monitoring. Critics argue that his strict daily schedule might not be practical or accessible for most individuals. Even so, he hopes that by going to extremes, and sharing results, he can highlight which interventions truly matter for biological age reduction.

Longevity expert, Dr. Gabrielle Lyon, often says: “Muscle is the organ of longevity,” underscoring that part of Johnson’s approach, focusing on preserving or building lean mass, is well aligned with modern neuroscience principles.

Ethical & Philosophical Considerations

Some question whether dedicating so much time and money to personal longevity is realistic for the average person. Dr. Peter Attia often points out that lifestyle basics, like good sleep, daily physical activity, and a diet mostly free of highly processed junk, cover most of the longevity gains for typical individuals. Johnson, however, wants to push boundaries and compile data that might help democratize at least some of these findings in the long run.