Bryan Johnson 1 source tracked
Entrepreneur and founder of Project Blueprint, a self-experimentation program aimed at slowing and reversing biological aging.
About Bryan Johnson →
Bryan Johnson is an American entrepreneur best known for founding Braintree, the payments company that acquired Venmo and was sold to PayPal in 2013, and for launching Project Blueprint, a personal anti-aging protocol in which he tracks and attempts to optimize biomarkers across his organs through diet, exercise, sleep, and medical interventions. He is also the founder of Kernel, a company developing non-invasive brain activity measurement technology, and OS Fund, which invests in companies working on science and technology aimed at rewriting the operating systems of life. Through Blueprint he has become a public figure in longevity and self-quantification, publishing his protocols, data, and results openly.
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Organic (prompted) In a protocol
Alpha-ketoglutarate is among the more advanced longevity compounds Bryan takes daily.
“more advanced things like alpha ketoglutarate
TD▶ 1:11:55Certaintypersonal onlyoffhand mention -
In a protocol
Bryan assigns himself a problem to think about before bed and finds his brain solves problems better during sleep than waking.
“I now have my very best thoughts in life in my sleep
TD▶ 56:50Certaintypersonal onlypersonal use -
In a protocol
Bryan eats about 2,250 calories per day and considers caloric restriction one of the best-evidenced longevity interventions.
“caloric restriction has compelling evidence
TD▶ 1:12:00DosageBryan: ~2,250 kcal/dayCertaintyexplicitstrong endorsement -
In a protocol
Bryan goes to bed at exactly the same time every night (8:30pm), no exceptions, and treats sleep as the non-negotiable anchor of his life.
“sleep happens every single night at the same time. No exceptions ever
TD▶ 46:20DosageSame bedtime every night (Bryan's is 8:30pm); no exceptionsCaveatsRequires social trade-offsCertaintyexplicitstrong endorsement -
In a protocol
Choose dark chocolate that is undutched, tested for heavy metals, and high in polyphenols — not Snickers — to get any health value.
“dark chocolate undutched, test for heavy metals, and has a high polyphenol count
TD▶ 1:12:45CaveatsWithout all qualifying criteria, chocolate is inferior nutritionallyCertaintyexplicitrecommendation -
In a protocol
Bryan eats only between 6am and 11am, finishing his last meal ~9+ hours before bed to improve sleep quality.
“my last meal of the day is at 11am
TD▶ 46:50DosageEating window 6am-11am; finish eating ~9+ hours before bedCaveatsSome people sleep better eating closer to bedtimeCertaintypersonal onlypersonal use -
In a protocol
Bryan consumes three tablespoons of extra virgin olive oil daily as part of his protocol.
“three tablespoons of extra virgin olive oil
TD▶ 1:13:15Dosage3 tablespoons per dayCertaintypersonal onlypersonal use -
Bryan uses a high-frequency electromagnetic pelvic-floor stimulation device originally to strengthen his bladder; reports a side effect of increased nighttime erections.
“high frequency electromagnetic stimulation device... stimulates my pelvic floor
TD▶ 1:15:15Certaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Bryan uses a custom topical formulation containing minoxidil applied nightly to prevent hair loss and encourage hair growth.
“custom formulation... basically has minoxidil and a few other things
TD▶ 1:17:05DosageApply topically at night, rub into scalpCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Bryan trialed NMN for 90 days and showed it raised his intracellular NAD to age-18 levels; he says NMN and NR work about equally well.
“I did 90 days on NMN... both were basically effective
TD▶ 1:13:20DosageTitrate dose to measured intracellular NAD levelsCaveatsMeasure to confirmCertaintyhedgedrecommendation -
Organic (prompted) In a protocol Alternative
Bryan trialed NR for 90 days; like NMN, it pegged his intracellular NAD to age-18 levels.
“I did 90 days on NR... both were basically effective
TD▶ 1:13:20DosageTitrate to measured intracellular NADCaveatsMeasure to confirmCertaintyhedgedrecommendation -
Endorses Nutty Pudding (macadamia, walnuts, flaxseed, sunflower lecithin, pomegranate juice, berries, pea protein) foodIn a protocol
Bryan's Nutty Pudding dish combines macadamia nuts, walnuts, flaxseed, sunflower lecithin, pomegranate juice, berries, and pea protein.
“macadamia nuts, walnuts, flaxseed, sunflower lechen, pomegranate juice, berries, and pea protein
TD▶ 1:13:05Certaintypersonal onlypersonal use -
Organic (prompted)
Bryan focused on building muscles to maintain upright posture after discovering narrow jugular veins were creating intracranial pressure when slumped.
“I became obsessed with posture to avoid having some catastrophic event
TD▶ 1:19:50CaveatsEvidence is limited but suggestiveCertaintyexplicitstrong endorsement -
In a protocol
Bryan uses potassium chloride instead of sodium salt on his food.
“I use potassium chloride. No salt
TD▶ 1:15:30Certaintypersonal onlypersonal use -
In a protocol
Take an hour to wind down before bed and avoid working right up to sleep, which causes rumination and light sleep all night.
“I try to have an hour wind down time every night
TD▶ 56:10Dosage~1 hour wind-down before bedCertaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Bryan gets PRF scalp injections (blood drawn, spun, reinjected into scalp) every 1-3 months for hair preservation.
“I do prf. So I inject, I get blood drawn, spun up, and then re Injected into my scalp
TD▶ 1:17:20DosageEvery 1-3 monthsCertaintypersonal onlypersonal use -
In a protocol
Bryan recommends following his Blueprint protocol exactly as a starting point for longevity, since it's measured and data-driven rather than guru-opinion.
“Do exactly what I've published.
TD▶ 1:13:58DosageFollow the published Blueprint protocol, then measure biomarkers and iterateCaveatsWhat works for Bryan is for him; others should measure and adaptCertaintyexplicitstrong endorsement -
Bryan credits reading 100+ biographies throughout history for his ability to think on centuries-long timescales and recognize patterns of human behavior.
“My education has come from biographies
TD▶ 23:30Certaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Bryan wears a red light therapy cap for six minutes every morning to support hair growth.
“red light therapy cap I wear every morning for six minutes
TD▶ 1:17:10Dosage6 minutes every morningCertaintypersonal onlypersonal use -
Organic (prompted) In a protocol
If feasible, sleeping in separate rooms from a partner substantially improves sleep because wake events are costly and bedtime/sleep hygiene negotiation is hard.
“it is substantially better because trying to negotiate with another person their bedtime
TD▶ 50:00CaveatsMany people don't have the luxury of separate roomsCertaintyhedgedrecommendation -
In a protocol
Bryan's daily 'Super Veggie' dish: broccoli, cauliflower, black lentils, garlic, ginger, hemp seeds — about 70 lbs of vegetables per month.
“broccoli, cauliflower, black lentils, garlic, ginger, hemp seeds
TD▶ 1:12:40Dosage~70 lbs vegetables per monthCertaintypersonal onlypersonal use -
In a protocol
Use a temperature-controlled mattress/room; Bryan starts at 78°F, sleeps at 71°F, and rises to 73°F for REM.
“Temperature controlled room and. Or mattress
TD▶ 56:00Dosage78°F at bedtime, 71°F mid-sleep, 73°F for REM (Bryan's settings)Certaintyexplicitrecommendation -
Organic (prompted) In a protocol
Bryan uses a testosterone patch to keep testosterone in normal range (6-800) since caloric restriction lowers it.
“I do a testosterone patch
TD▶ 1:16:10DosageTargeting 600-800 ng/dL normal rangeCaveatsAiming for normal, not supraphysiologicalCertaintypersonal onlypersonal use -
Bryan says 'driving is the most dangerous thing I do' aloud every time he enters a car as a reminder to avoid distraction.
“every time I get into a car, I have a ritual
TD▶ 39:30DosageSay aloud upon entering carCertaintypersonal onlypersonal use -
In a protocol
Bryan avoids flour of any type because it elevates resting heart rate and reduces deep sleep by about 50%.
“Flour of any type wrecks my sleep
TD▶ 56:20CaveatsBryan's individual response; n=1Certaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Bryan eats zero added/processed sugar; says highly processed white or cane sugar provides no value to the body.
“Zero sugar... highly processed white sugar or cane sugar, there's no value
TD▶ 1:15:40DosageZero processed sugarCaveatsSugar from whole fruits like berries is fineCertaintyexplicitstrong warning -
Organic (prompted) In a protocol
Bryan notes oral finasteride can cause sexual side effects; he hasn't encountered libido compromise in his protocol via the dosage approach used.
“if they're taking finasteride, which Is an oral, then it does have sexual side effects
TD▶ 1:17:20CaveatsOral form linked to sexual side effectsCertaintyhedgedmild caution -
In a protocol Alternative
Bryan used a left-tragus vagus-nerve stimulator for HRV with only minor non-sustained effect.
“neural stem which is on the left tragus
TD▶ 1:01:40CaveatsLimited effectCertaintyhedgedmild caution -
Organic (prompted)
Bryan tried plasma exchange (donor plasma transfusion) for longevity/cognitive decline; saw no measurable effect on himself but possibly useful for older recipients like his father.
“plasma exchanges surfaced as a potential option
TD▶ 1:10:50DosageLikely needs multiple successive treatmentsCaveatsEvidence is emergent; didn't work on Bryan but his markers were already youthfulCertaintyspeculativemild caution