November 23

Subheading

0.8g/kg of protein to survive, 1.6g/kg to thrive.

The recommended daily allowance of protein is 0.8g/kg (1) of body-weight however research suggests this isn’t enough. Peer-reviewed literature suggests 1.6g/kg (2,3,4) with a range from 1.2g/kg (2) to 2.4g/kg (4).We’re always optimising our recipes, so we’ll be rolling out varied protein sources for you to choose from soon. Be on the lookout for that!

Table of contents:

  1. Bryan Johnson
  2. The Blueprint Protocol
  3. Meals
  4. Exercise
  5. Supplements
  6. Measurements
  7. Results

Strawberries reduce dementia and diabetes risk.

Research shows that strawberry consumption can be beneficial; it can reduce memory interference (improves executive function) and helps maintain cognitive function (5).Strawberries also appear to blunt insulin sensitivity (6) and are high in potassium, reducing blood pressure. These benefits contribute towards combating diabetes in patients.

The Basis Update

Recently, we’ve been working on refining our recipes and operations to make it easier and tastier than ever for you to work towards a healthier life. For this, we are now rolling out 5-day delivery to help put your food on autopilot while you focus on building the future.If you’re interested or have any comments, reply to this email.

Bryan Johnson

Before delving into his current anti-aging project, it's essential to understand Johnson's roots in the tech industry, starting with Braintree.

Founded in 2007, Braintree was a payments processing company that quickly distinguished itself in the burgeoning field of online transactions. What set Braintree apart was its focus on providing a seamless, developer-friendly platform that simplified payment integration for online businesses. This approach rapidly attracted a client base that included major players like Airbnb, Uber, and GitHub.

Braintree's innovation lay in its ability to streamline complex payment processes, offering a robust yet user-friendly solution for both businesses and consumers.

In 2013, PayPal recognized Braintree's potential and acquired it for $800 million.

After the success of Braintree, Johnson launched the OS Fund in 2014 with $100 million of his capital from the PayPal acquisition. The OS Fund invests in companies working at the bleeding edge of science and technology. It focuses on "operating systems" of life - technologies capable of rewriting the operating systems of life to solve global challenges in health, energy, and other sectors. The fund has backed companies in genomics, synthetic biology, AI, and precision medicine.

This experience has given Bryan Johnson a deep understanding of the potential and challenges of transformative technologies, a perspective that undoubtedly informs the Blueprint Protocol.

‍One of Johnson's more ambitious ventures is Kernel, a company he founded in 2016, which aims to develop advanced neural interfaces. Kernel's goal is to understand the human brain better and possibly enhance cognitive abilities. This foray into neuroscience and the exploration of human cognition align closely with the goals of the Blueprint Protocol, particularly in understanding and potentially reversing age-related cognitive decline.

‍Human Cognition and Neuroscience: Johnson's interest in neuroscience and human cognition through Kernel is particularly relevant to his anti-aging work. By exploring the brain's workings, Kernel is pushing the boundaries of what's possible in neurotechnology. This directly ties into the anti-aging realm, where cognitive decline is a significant concern. The understanding gleaned from Kernel's research can offer valuable insights into maintaining or even enhancing cognitive function in aging individuals.

The intersection of these ventures with the Blueprint Protocol is significant. Johnson's experience with OS Fund demonstrates his ability to identify and invest in groundbreaking technologies that could potentially be leveraged in anti-aging research. Meanwhile, Kernel's focus on neuroscience and cognitive enhancement mirrors some of the objectives of the Blueprint Protocol, particularly in terms of understanding and combating the cognitive decline associated with aging.In essence, Bryan Johnson's diverse ventures in technology, neuroscience, and venture capitalism have provided him with a unique perspective and set of tools that he is now applying to his personal anti-aging project. Each venture has contributed to his understanding of complex systems, whether they be in business, technology, or biology, shaping his approach to tackling one of the most complex systems of all: human aging.

The Blueprint Protocol

Bryan Johnson's transition from tech entrepreneur to a pioneer in anti-aging research, is the culmination of this journey, representing a bold foray into the uncharted territory of reversing biological aging.

‍At its core, the Blueprint Protocol is a comprehensive and personalized anti-aging program. Johnson's approach is multifaceted, incorporating cutting-edge biotechnology, rigorous lifestyle changes, and a commitment to scientific rigor.

This protocol aims not only to extend lifespan but also to enhance life quality by targeting the aging process at a cellular level.

‍Components of the Protocol
Genetic and Epigenetic Mapping: Johnson's regimen begins with detailed genetic and epigenetic analyses to understand the unique aspects of his aging process.
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‍Nutritional Strategies: The protocol includes a highly personalized diet plan, focusing on anti-inflammatory and nutrient-rich foods, tailored to Johnson's genetic profile.
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‍Exercise Regimen: A rigorous and custom-tailored exercise routine is a critical component, designed to optimize cardiovascular health and muscle strength.
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‍Sleep Optimization: Recognizing the role of sleep in health and aging, Johnson employs strategies to improve sleep quality and consistency.
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‍Stress Management: Mental well-being and stress reduction are also integral to the protocol, involving techniques like meditation and mindfulness.
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‍Regular Health Monitoring: The Blueprint Protocol includes continuous monitoring of health metrics, using various diagnostic tools to track physiological changes and adapt the regimen accordingly.
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‍Supplements and Pharmaceuticals: A regimen of carefully selected supplements and medications is used to target specific aging pathways and support overall health.

‍Scientific and Technological Foundations
‍The Blueprint Protocol is deeply rooted in contemporary scientific understanding of aging. It draws on genetics, epigenetics, molecular biology, and neuroscience, reflecting Johnson's belief in the power of technology to transform human health. The protocol's design is informed by the latest research on aging mechanisms, leveraging scientific insights to create a tailored anti-aging strategy.

‍Challenges and Ethical Considerations
‍Despite its innovative nature, the Blueprint Protocol is not without its challenges. The individualized and resource-intensive nature of the program raises questions about its scalability and accessibility. Moreover, ethical considerations regarding the implications of significantly altering human lifespan and healthspan are also pertinent.

‍Potential Impacts and Future Directions
‍The Blueprint Protocol is more than just a personal health initiative; it's a pioneering experiment with broader implications for aging research. The data and insights garnered from Johnson's journey could contribute significantly to our understanding of aging and inform future interventions. This initiative exemplifies the potential of integrating technology and personalized medicine in the quest for longevity and enhanced quality of life.

‍Bryan Johnson's Blueprint Protocol represents an extraordinary commitment to reversing the aging process through a convergence of science, technology, and personal determination. It highlights the potential of innovative approaches to address one of humanity's most enduring challenges – aging. As Johnson continues his journey, the insights gained from the Blueprint Protocol may well pave the way for new paradigms in health and longevity, influencing the trajectory of aging research for years to come.

Bryan Johnson Blueprint Diet

Bryan Johnson's meal plan, as part of his Blueprint Protocol, is meticulously structured and focuses heavily on plant-based ingredients, emphasizing nutritional density and health benefits. His daily diet includes a range of specifically chosen foods, prepared in a manner that aligns with his health goals.

Super Veggie
‍The Super Veggie meal is a plant-based dish focusing on vegetables and legumes. Key ingredients include lentils, broccoli, cauliflower, and mushrooms, seasoned with garlic, ginger, lime, cumin, and olive oil. This meal is rich in nutrients and fiber and can be prepared with minimal cooking time. The vegetables are usually steamed or microwaved to maintain their nutritional value, and the lentils provide a good source of protein.

Super Veggie

‍Nutty Pudding
‍Nutty Pudding is a dessert that includes a mix of nuts, seeds, and berries. The ingredients typically involve macadamia nuts, walnuts, raspberries, blackberries, pomegranate juice, cinnamon, ground flax powder, brazil nuts, chia seeds, hemp seeds, cocoa powder, and protein powder, mixed with almond or macadamia milk. This pudding is high in antioxidants, healthy fats, and protein, making it a nutrient-dense option for a sweet treat.

Nutty Pudding

Exercise

Bryan Johnson's exercise routine, as part of his Blueprint Protocol, is intensive and meticulously structured, reflecting his commitment to optimizing his physical fitness as a crucial component of his anti-aging strategy.

The routine includes approximately 25 different exercises, totaling about 7 hours of exercise per week.His workouts are structured to vary heart rate intensities, ranging from moderate (88-105 bpm) to high intensity (106-159 bpm) and very high intensity (159+ bpm).Specific exercises include backwards sled pulling, posture exercises, tricep extensions, face pulls, butterfly exercises, band pull-aparts, back extensions, oblique exercises, various stretches, leg raises, seated calf raises, Poliquin step-ups, slant board squats, ATG split squats, Nordics, reverse Nordics, tibialis raises, IsoTib ankle rotations, pull-ups, chin-ups, and 10-minute HIIT sessions three times a week.His weekend activities focus on cardiovascular health and include outdoor activities like hiking, basketball, and tennis.

‍Adapting the Routine: While Johnson's routine is quite intensive, it may not be feasible or necessary for everyone to follow such an exacting regimen. For those looking to incorporate fitness into their lives, a balanced approach could include:
A mix of cardio exercises such as running or cycling.
Strength training a few times a week.
Flexibility and balance exercises like yoga or Pilates.
Consistency and finding enjoyable activities are key for a sustainable exercise routine.

Johnson's exercise routine exemplifies his holistic and disciplined approach to health and aging, integrating various forms of physical activity to maintain a high level of fitness and well-being. However, it's important to tailor any exercise routine to individual capabilities, preferences, and health conditions

‍Johnson's fitness regimen includes a mix of high-intensity interval training (HIIT), strength training, and cardiovascular exercises.He exercises daily, with a focus on full-body workouts during weekdays.His routine is diversified with more relaxed activities like hiking or tennis on weekends.The exercises are specifically designed to target various muscle groups and enhance overall physical fitness.

Bryan Johnson's exercise routine, as part of his Blueprint Protocol, includes a variety of exercises aimed at enhancing overall physical fitness. Here is a list of some of the key exercises he incorporates into his regimen:

Backwards Sled Pull: This exercise focuses on strength and endurance, targeting the leg muscles and core.

‍Posture Exercises: Exercises aimed at improving body posture, crucial for overall physical alignment and injury prevention.

‍Tricep Extensions: These target the triceps muscles in the arms, important for upper body strength.

‍Face Pulls: This exercise works on the shoulder muscles, specifically targeting the rear deltoids.

‍Butterfly Exercise: Typically done on a machine, this exercise focuses on the chest muscles.

‍Band Pull Apart: This exercise is effective for strengthening the back muscles, particularly the upper back and shoulder regions.

‍Back Extensions: Performed on a hyperextension bench, this exercise strengthens the lower back muscles.

‍Oblique Exercises: These are done on a hyperextension bench and target the oblique muscles on the sides of the abdomen.

‍Leg Raises: Focused on the abdominal muscles, this exercise also helps in improving core strength.

‍Seated Calf Raises: Targeting the calf muscles, this exercise is essential for lower leg strength.

‍Poliquin Step-Ups: A variant of step-ups, this exercise is great for the quadriceps and overall leg strength.

‍Slant Board Squats: These squats target the lower body with a focus on the quadriceps.

‍ATG Split Squats: "ATG" stands for "ass to grass," indicating a full range of motion in the split squat.

‍Nordics: This hamstring exercise is known for its effectiveness in strengthening the back of the thigh.

‍Reverse Nordics: Focusing on the front of the thighs, this exercise complements the Nordics.

‍Tibialis Raises: Targeting the front part of the lower leg, these are important for shin strength.

‍IsoTib Ankle Rotations: These exercises are aimed at strengthening the ankle and improving mobility.

‍Pull-Ups and Chin-Ups: Both exercises are fundamental for upper body strength, targeting the back and bicep muscles.

‍High-Intensity Interval Training (HIIT): These are short, intense bursts of physical activity, interspersed with periods of rest.

‍Outdoor Activities: Including hiking, basketball, and tennis, these activities are not only good for physical health but also for mental well-being.

This routine demonstrates a comprehensive approach to physical fitness, incorporating strength, flexibility, endurance, and cardiovascular health. It's important for individuals interested in adopting similar exercises to tailor the routine to their fitness levels and to consult with a fitness professional, especially when starting a new exercise regimen.

Supplements

With Project Blueprint, Johnson is not only funding but also participating in a rigorous, science-driven program designed to reverse his biological aging process. This project involves a comprehensive regimen of dietary, exercise, and lifestyle modifications, along with cutting-edge medical monitoring and interventions. Johnson's approach is deeply grounded in scientific inquiry and experimentation. His objective isn't just to extend life but to enhance the quality of life by targeting the aging process itself. By doing so, he's contributing to a broader understanding of human aging, potentially paving the way for new insights and advancements in gerontology and personalized medicine.

Supplement
Quantity
Acarbose
A prescription medication primarily used for treating type 2 diabetes. It helps to control blood sugar levels by inhibiting the breakdown of starches in the gut.
200mg
Ashwagandha
An adaptogen known for its stress-reducing properties. It may also help in improving energy levels and brain function.
600mg
Astaxanthin
Antioxidant for skin health and reducing oxidative stress
12mg
B Complex Vitamins
Supports energy production, brain function, and cell metabolism
0.50 pill Mon & Thu (1/2 pill, twice a week)
Boron
Aids bone health and wound healing
2 mg
BroccoMax
Antioxidant with health-promoting properties
17.5 mg
Vitamin C
Supports immune function and skin health
500 mg
Calcium Alpha-Ketoglutarate (Ca-AKG)
Anti-aging, involved in energy production
1 gram
Cocoa Flavanols
Improves blood flow and heart health
500 mg
Coenzyme Q10 (CoQ10)
Energy production and antioxidant properties
100 mg
Vitamin D-3
Essential for bone health and immune function
2,000 IU
DHEA
Affects body composition, sex drive, and well-being
25 mg
Vitamin E
Antioxidant protecting cells from damage
67 mg
Eicosapentaenoic Acid (EPA)
Beneficial for heart health
500 mg
Fisetin
Flavonoid with potential anti-inflammatory and antioxidant properties
200mg
Garlic
Cardiovascular benefits, immune-boosting properties
2.4 g equivalent
Genistein
Aids digestion, anti-inflammatory properties
125 mg
Ginger Root
A prescription medication primarily used for treating type 2 diabetes. It helps to control blood sugar levels by inhibiting the breakdown of starches in the gut.
1.1 g
Glucosamine Sulphate
Used for joint health and arthritis
1500 mg
Iodine
Essential for thyroid function
125 mcg (as potassium iodide)
Vitamin K1
Important for blood clotting
1.5 mg
Vitamin K2 MK-4
Important for bone health
5 mg
Vitamin K2 MK-7
Important for bone health
600 mcg
Lithium
Mood stabilization
1 mg
Lycopene
Antioxidant for heart and prostate health
10 mg
Lysine
Important for protein synthesis and collagen formation
1 g
Metformin ER
Diabetes medication with potential anti-aging properties
1,500 mg (morning), 500 mg (dinner)
Nicotinamide Riboside
Boosts cellular energy production
375 mg (6 times a week)
N-Acetyl-L-Cysteine (NAC)
Antioxidant, supports respiratory health
1,800 mg
Proferrin
Iron supplement
10 mg
Spermidine
May have anti-aging and cell-regenerative properties
10 mg
Turmeric
Anti-inflammatory effects
1 g
Taurine
Supports nerve growth and heart health
2 g (morning), 1 g (dinner)
Viviscal
Used for hair growth
1 pill
Zeaxanthin with Lutein
Important for eye health
20 mg Lutein, 4 mg Zeaxanthin (3 times a week)
Zinc
Supports immune function and wound healing
15 mg
Hyaluronic Acid
Promotes skin hydration and elasticity
300 mg
L-Tyrosine
Affects neurotransmitter production
500 mg
Melatonin
Regulates sleep
300 mcg
Extra Virgin Olive Oil
Heart-healthy fats
30 mL daily
Pea Protein
Plant-based protein source
29 grams daily
Dark Chocolate
Benefits heart health
15 grams daily
Rapamycin
Potential anti-aging properties
13 mg (week 1), 6 mg (week 2), 13 mg (week 3), 6 mg (week 4)
17α-E2
Hormone therapy
8 mg per week (transdermal)
B12 (Methylcobalamin)
Important for nerve health and energy production
1x/week
Aspirin
Anti-inflammatory and blood-thinning properties
81 mg (3 times a week)
Levothyroxine and Armour Thyroid
Treating hypothyroidism
112 mcg Levothyroxine, 60 mg Armour Thyroid

Measurements

Bryan Johnson's meticulous measurement process for his Blueprint Protocol can be understood as a comprehensive approach to tracking and analyzing various aspects of his health and fitness.

Here's a simplified explanation of his measurement techniques:
‍Basic Health Metrics: This includes measuring weight, body fat, muscle mass, body water, and BMI (Body Mass Index) to get an overall picture of his physical health.

‍Sleep Analysis: Johnson monitors his heart rate (HR), heart rate variability (HRV), deep and REM sleep cycles, respiration rate, and body temperature during sleep. These metrics help assess the quality and restorative value of his sleep.

‍Waking Body Temperature: He measures his body temperature via the ear upon waking, which can indicate general health and metabolic status.

‍Oxygen Saturation (SpO2) During Sleep: This measures the oxygen levels in the blood while sleeping, important for assessing respiratory and cardiovascular health.

‍Blood Glucose Monitoring: Regular monitoring of blood glucose levels helps in maintaining optimal metabolic health.

‍Imaging and Scans: Johnson undergoes comprehensive imaging such as whole-body MRI and ultrasound to monitor internal health. These scans check for any abnormalities or signs of diseases like cancer.

‍Biofluid Analysis: Analysis of blood, stool, urine, and saliva provides detailed insights into various aspects of his health, including organ function, nutrient absorption, and metabolic health.

‍Physical Fitness Tracking: Using devices like WHOOP and Polar, he tracks his physical fitness levels, assessing aspects like exercise intensity and recovery.

‍Cardiovascular Health: VO2Max testing is used to measure cardiovascular and respiratory fitness, indicating his heart and lung health.

‍Sensory Health Checks: This includes tests like hearing and eyesight evaluations to ensure these senses are functioning optimally.

‍Environmental Factors: Monitoring air quality helps in assessing and minimizing exposure to environmental pollutants.

‍Specific Health Assessments:Vein Health: Ultrasound is used to check the health of veins, especially important due to frequent blood draws.

‍Cancer Screening: Whole body MRI scans are conducted to screen for any signs of cancer.

‍Sensory Nervous System: Measures like right plantar 2 point discrimination test to assess the sensory nervous system's health.

‍Organ Health Assessments: Including evaluations of the kidneys, thyroid, and prostate, using specific metrics like cyst presence, volume, and resistive index.

‍Blood Glucose: Regular monitoring to ensure levels are optimal.

‍Max Heart Rate (maxHR): Monitoring maxHR to assess improvements in cardiovascular health.

‍Waist Circumference: Used as an indicator of overall health and body composition.

‍Body Impedance Analysis (BIA): Measuring body fat percentage and BMI.

‍Pulse Wave Velocity: Assesses arterial stiffness, an indicator of cardiovascular health.

‍Blood Urea Nitrogen (BUN): Measures protein intake and kidney function.

Each of these measurements provides Bryan Johnson with detailed insights into his health, allowing him to tailor his Blueprint Protocol precisely and effectively. This comprehensive approach to health monitoring is a key part of his strategy to optimize his physical and mental well-being.

Results

With Project Blueprint, Johnson is not only funding but also participating in a rigorous, science-driven program designed to reverse his biological aging process. This project involves a comprehensive regimen of dietary, exercise, and lifestyle modifications, along with cutting-edge medical monitoring and interventions. Johnson's approach is deeply grounded in scientific inquiry and experimentation. His objective isn't just to extend life but to enhance the quality of life by targeting the aging process itself. By doing so, he's contributing to a broader understanding of human aging, potentially paving the way for new insights and advancements in gerontology and personalized medicine.

Biomarker
Result
Optimal Range
ALT
ALT is an enzyme that, when elevated, can indicate liver damage. Optimal levels suggest a healthy liver.
18
<15
BMI
Body Mass Index, a ratio of weight to height; lower values within a healthy range are associated with better health outcomes.
22.8
<22.5
Fasting Plasma Glucose
A measure of blood sugar levels after an overnight fast; important for assessing diabetes risk.
82
<95
Body Fat
The percentage of total body weight that is fat. Optimal levels are indicative of good body composition.
6.9
<10%
Cholestrol (Total)
Total cholesterol levels in the blood. Optimal levels are associated with a lower risk of cardiovascular disease.
158
-
DHEA
DHEA is a hormone that serves as a precursor to sex hormones. Its levels decrease with age, so optimal levels suggest good hormonal balance.
149
< age 50
Free Testosterone Index
This index is calculated from total testosterone and SHBG. Optimal levels suggest good reproductive health.
0.39
< age 50
GGT
Gamma-glutamyl transferase is an enzyme that indicates liver health. Optimal levels imply a healthy liver.
13
<14
Gluthathione
Glutathione is a potent antioxidant. Higher levels within the optimal range suggest better cellular health and detoxification.
227
< age 30
Grip Strength Dominant
A measure of muscular strength in the dominant hand. Higher grip strength is associated with better overall health.
134
< age 30
Grip Strength Non-Dominant
Measures strength in the non-dominant hand. Optimal levels suggest good muscular function.
124
< age 30
HbA1C
Glycated hemoglobin reflects average blood glucose over several months. Optimal levels indicate lower risk of diabetes.
4.5
4.5-5.6
HDL
High-density lipoprotein cholesterol. Higher HDL levels are beneficial and protective against heart disease.
73
50-60
hsCRP
High-sensitivity C-reactive protein is a marker of inflammation. Lower levels indicate reduced inflammation.
0.46
<0.55
IGF-1
Insulin-like Growth Factor 1 is related to growth and aging. Levels within the optimal range suggest good health.
125
75-150
LDL
Low-density lipoprotein cholesterol, often called "bad" cholesterol. Optimal levels are lower to reduce the risk of heart disease.
74
<100
NAD
Nicotinamide adenine dinucleotide is involved in energy metabolism. Higher levels are typically better.
52.6
< age 30
PSA
Prostate-specific antigen is used to screen for prostate health. Optimal levels are lower within the normal range.
0.68
< age 30
RDW
Red cell distribution width shows the variation in red blood cell size. More uniform size (lower RDW) is preferable.
11.3
< age 30
SHBG
Sex hormone-binding globulin regulates the levels of sex hormones in the blood. Optimal levels indicate hormonal balance.
68
-
TSH
Thyroid-stimulating hormone, important for thyroid function.
1.94
1 - 2.1
Triglycerides
Type of fat in the blood; high levels can increase heart disease risk.
55
27 - 89
Testosterone
Male sex hormone, important for various bodily functions.
769
-
VO2 Max Treadmill
Measures cardiovascular fitness and aerobic endurance.
53.6
< age 30
WBC
White blood cell count, important for immune system function.
4.5
3.5 - 6
20th Percentile Telomeres PBMC
Telomere length in white blood cells, indicative of cellular aging.
7
< age 30