Blueprint
Bryan's published, data-driven longevity protocol covering diet, supplements, sleep, exercise and measurement. Components include the Green Giant drink, Super Veggie, Nutty Pudding, olive oil, avocado, 100+ pills, caloric restriction, and zero added sugar.
Assembled by Cited from Bryan Johnson's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
16-
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 useSuper Veggie - second meal after workout -
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 useNutty Pudding - after Super Veggie -
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 endorsementOverall protocol/concept -
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~2,250 kcal/day caloric restriction -
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 use3 tbsp extra virgin olive oil daily -
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 nutritionallyCertaintyexplicitrecommendationDark chocolate paired with meals -
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 warningZero added sugar -
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 usePotassium chloride instead of salt -
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 mentionPart of 111-pill daily stack -
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 confirmCertaintyhedgedrecommendationNMN — interchangeable with NR for raising intracellular NAD -
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 confirmCertaintyhedgedrecommendationNR — interchangeable with NMN -
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 useTestosterone patch to compensate for caloric restriction
How this protocol has evolved
Bryan describes Blueprint as iterative — he ran hundreds of self-experiments and titrates based on measured biomarkers. NMN/NR were trialed sequentially for 90 days each.