Blueprint

2/14/23, 3:59 AM blueprint
Blueprint
Be the next
evolution
Blueprint Starter Guide
By The Numbers
Step 1: Meal Prep
of human
Step 2: Supplements
Step 3: Measurements
Bryan Johnson’s Blueprint

Current Results MY RESULTS FROM 2 yrs of Blueprint:
Routine Measurement
Heart / Brain / Lung + 5.1 yrs epigenetic age reversal (world record)
Gastrointestinal
Hair / Skin / Eye / Ear
+ slowed my pace of aging by 28%
Oral / Sleep / Other + perfect muscle & fat (MRI)
Diet / Supplements + 50+ perfect biomarkers
Fitness
Notable Challenges
+ 100+ markers < chronological age
Appendix + fitness tests = 18yr old
Latest Photos + body runs 3F° cooler
FAQ
[Archived] Monthly Notes [Details below]
Join our team →

Media Kit → My Anti-Aging … A typical Blu…
Blu…
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Subscribe
news@bryanjohnson.co
Blueprint Philosophy:
Zeroism
https://blueprint.bryanjohnson.co 1/69
Blueprint The enemy is Entropy. The path is Goal Alignment via

building your Autonomous Self; enabling compounded
rates of progress to bravely explore the Zeroth Principle
Blueprint Starter Guide Future and play infinite games.
By The Numbers
Step 1: Meal Prep wtf does any of that even mean?
Step 2: Supplements This time, our time, right now - the early 21st century - will
Step 3: Measurements be defined by the radical evolution of intelligence: human,
AI and biology. Our opportunity is to be this exciting future.
Bryan Johnson’s Blueprint Entropy = aging and deterioration. Goal Alignment via your
Current Results Autonomous Self aims to combat entropy by maintaining
Routine Measurement perpetual youth. Maximally slowing your pace of aging and
Heart / Brain / Lung reversing the aging that occurs.
Gastrointestinal
Hair / Skin / Eye / Ear This is done by empowering your body with decision
Oral / Sleep / Other authority and demoting your mind. You want as-perfect-as
Diet / Supplements possible health? Get out of the way and let a system
Fitness comprised of your body + science do the work. That’s
Notable Challenges “Talent hits a target no
counter intuitive. We are accustomed to thinking our
Appendix one else can hit; Genius
minds are the solution; not the primary problem.
Latest Photos hits a target no one else
FAQ can see.” - Arthur
Practically, I do this by routinely taking hundreds of
[Archived] Monthly Notes Schopenhauer
measurements of my body’s 70+ organs, enabling my
heart, liver, lungs and kidneys to speak for themselves
what they need to be in their ideal state. My mind is
Join our team →
unauthorized to grocery shop, peruse the pantry,
Media Kit →
spontaneously order pizza, eat a dessert - to basically
make any food related decision. This is my Autonomous
Connect Self.
Twitter
YouTube This Automation - and the elimination of self destructive
Medium behaviors - allows you to improve at the rate at which you
Instagram can automate important functions without thinking about
LinkedIn them - in this case, your health.
bryanjohnson.co
Reddit Improve at the speed of compounded gains, opening up a
Newsletter future of possibilities more expansive than our
imaginations are capable of grasping, a Zeroth Principle
Email
Future.
Talent hits the target that no one else can (First

news@bryanjohnson.co Principles); Genius hits the target no one can see (Zeroth
Principles).
Lucky us we exist; let’s play an infinite game together.
Embrace ♥️: Rebel 👿 against:

systems over willpower addictive algorithms
data over human opinion corporate profiteering at your
harmony over addiction detriment
compounded rates of self improvement social norms encouraging bad behavior
self sabotage
Blueprint FRONTIER OF HUMAN ASPIRATIONS

On the surface, Blueprint may seem something
Blueprint Starter Guide about health, wellness and aging. It's really a
By The Numbers system to make tomorrow better for you, me, the
Step 1: Meal Prep planet and our shared future with AI.
Step 2: Supplements
Step 3: Measurements Blueprint was born after feeling helpless to stop
myself from overeating to soothe the pains of life.
Despite my successes: raising three kids and
Bryan Johnson’s Blueprint selling my business Braintree Venmo for $800
Current Results million; when 7pm rolled around, there was
Routine Measurement nothing I could do to stop myself from engaging in
Heart / Brain / Lung this self destructive behavior.
Gastrointestinal
Hair / Skin / Eye / Ear I had a Goal Alignment problem within Self.
Oral / Sleep / Other Evening Bryan was causing chaos, disrupting
Diet / Supplements sleep, and ruining life for all other Bryans.
Fitness Playfully, one day, I revoked Evening Bryan's
Notable Challenges decision making authority to eat food.
Appendix
Latest Photos Now, my body's 70+ organs speak for themselves,
FAQ through hundreds of measurements (blood, saliva,
[Archived] Monthly Notes stool, fitness tests, and imaging), communicating
what they need to be optimal. Freeing myself from
the moment to moment chaos of my mind has
Join our team →
been the most liberating experience of my life.
Media Kit →
Now, I feel happier, more alive and fulfilled than
any time of my life. I am nicer to those around me,
Connect
no longer irritable and my mind is clear. It made
Twitter
me wonder: instead of pointing at others and
YouTube
demanding change, could the societal and
Medium
planetary change we desire start by changing
Instagram
ourselves from within? Weirdly, could the future of
LinkedIn
being human start by eating our vegetables and
bryanjohnson.co
stopping self destructive behaviors?
Reddit
Newsletter
We all feel it: things aren't quite right in the world.
Email
What's our plan? Blueprint is the baby step in that
direction.
Does Blueprint work? Here is my data

after 18 months of adherence
OPTIMAL CLINICAL OUTCOME RANGE
OPTIMAL CLINICAL
BIOMARKER RESULT AGE EQUIVALENT
OUTCOMES RANGE
(OCOR)
ALT OPTIMAL 18 <15
BMI OPTIMAL 22.8 <22.5
Fasting plasma
OPTIMAL 82 28 (max reduction) <95
glucose
Body Fat OPTIMAL 6.9 16 (max reduction) <10%
Cholesterol (total) OPTIMAL 158

Blueprint DHEA OPTIMAL 149 25 (max reduction) < age 50
Free Testosterone
OPTIMAL 0.39 41 < age 50
Index
GGT OPTIMAL 13 <14
By The Numbers
Step 1: Meal Prep Glutathione OPTIMAL 227 29 < age 30
Step 2: Supplements Grip Strength
OPTIMAL 134 33 (max reduction) < age 30
Step 3: Measurements Dominant
Grip Strength Non-
dominant
HbA1C OPTIMAL 4.5 28 (max reduction) 4.5-5.6
Current Results
Routine Measurement HDL OPTIMAL 73 50 - 60
Heart / Brain / Lung hsCRP OPTIMAL 0.46 10 (max reduction) <0.55
Gastrointestinal IGF-1 OPTIMAL 125 75 - 150
LDL OPTIMAL 74 < 100
Oral / Sleep / Other
Diet / Supplements NAD OPTIMAL 52.6 16 (max reduction) < age 30
Fitness PSA OPTIMAL 0.68 22 (max reduction) < age 30
Notable Challenges RDW OPTIMAL 11.3 18 (max reduction) < age 30
Appendix SHBG OPTIMAL 68
Latest Photos
TSH OPTIMAL 1.94 1 - 2.1
FAQ
[Archived] Monthly Notes Triglycerides OPTIMAL 55 27 - 89
Testosterone OPTIMAL 769 33 (max reduction)
VO2 max treadmill OPTIMAL 53.6 18 (max reduction) < age 30
Join our team →
Media Kit → WBC OPTIMAL 4.5 3.5 - 6
20th percentile
telomeres PBMC
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
SLOW HOW FAST YOU AGE KNOW YOUR BIOLOGICAL AGE
bryanjohnson.co
Reddit
My rate of aging is .76 based upon a state Last year I reduced my epigenetic age by
Newsletter
of the art epigenetic clock DunedinPACE. 5.1 yrs in 7 months. That’s .73 years of age
Email For every 365 days, I age 277 days. Netting reversal, per month, using a multi-epi-
me Oct, Nov and Dec for free, lol. A rate of clock average[1].
aging slightly above 1 can increase risk of
news@bryanjohnson.co death by 56% in the next 7 years and [1] Epigenetic based tests are currently
increase risk of a chronic disease silver standard to gold standard
diagnosis by 54% over the next 7 years. phenotypic aging markers; as it is not
proven that reversing epigenetic age
clocks improves clinical outcomes,
whereas reversing phenotypic markers do.
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Heart / Brain / Lung
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
[Archived] Monthly Notes
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Blueprint Principles
Email
For thousands of years, the human experience has been roughly the same. Things are
about to change, and radically. Blueprint is about riding the torrid waves of technological
news@bryanjohnson.co and scientific progress into the future.
Principle 1: Self destructive behavior is kinda insane

Principle 2: Empower your body to speak for itself
Principle 3: The aspirations we need are beyond our imagination
Principle 4: Look in the darkness to avoid being blinded by the light
Principle 1: self destructive behavior

is kinda insane
Blueprint Isn’t it weird that we committ the same self destructive

behaviors hundreds or even thousands of times in a
lifetime? Even when we know they shorten our life,
Blueprint Starter Guide accelerate disease and aging, cloud our judgement and
By The Numbers make us feel miserable.
Step 1: Meal Prep
Step 2: Supplements Maybe this behavior is a ilttle embarrassing as the self
Step 3: Measurements proclaimed most intelligent species on this planet?
What if we didn’t commit self harm? What if it wasn’t

Bryan Johnson’s Blueprint normalized and gleefully blessed and encouraged by
Current Results society?
Routine Measurement
Heart / Brain / Lung If you’d like to stop this insanity...:identify the worst
Gastrointestinal version of yourself. For me, it was 7pm Bryan who would
Hair / Skin / Eye / Ear eat everything in sight to try and momentarily escape life
Oral / Sleep / Other pain. He is a monster, overpowering, and indifferent about
Diet / Supplements all other Bryans needs. A sweet talker and expert
Fitness rationalizer. 7pm Bryan ruins life quality for all other
Notable Challenges Bryans:
Appendix awful sleep
Latest Photos overweight
FAQ poor health
[Archived] Monthly Notes accelerated aging & disease
turbulent emotions
depressing life outlook
Join our team →
Media Kit →
The solution: revoking 7pm Bryan’s authority to eat food.
Connect Now your turn:

Twitter Step 1: identify your 20% rascal..
YouTube Step 2: list what decisions they are and are not
Medium authorized to make
Instagram Step 3: wait for them to appear
LinkedIn Step 4: approve or deny their requests using step 2 list
bryanjohnson.co Step 5: celebrate happy you for stopping self harm.
Reddit
Newsletter Believe it or not, this is your most consequential and
powerful life intervention.
Email
Principle #2: Empower your body to
speak for itself
What and when I eat is decided by asking my heart, liver, lungs and my other 70+ organs
what they need to be optimal. This is done by doing hundreds of organ measurements on a
regular basis and then carefully analyzing gold standard scientific evidence.
My mind is demoted, Self is elevated.
Allowing our minds to do whatever it wants, whenever it wants, and offering any
explanation it wants is a bedrock of our reality. So firmly rooted that it’s beyond most of
our imaginations that it would be checked by any other system of decision making.
Blueprint takes better care of me than I was ever able. It will for you too.
Principle #3: The aspirations we need

are beyond our imaginations
Blueprint It would have been hard to predict the books that would be written with the introduction of
the printing press; or what the internet would enable. The same principle applies to what
the human race can become when paired with the torrid wave of technological and
Blueprint Starter Guide scientific progress. We can take baby steps as we work on stretching our imaginations:
By The Numbers
Step 1: Meal Prep Week 1: drink the Green Giant (GG) daily.
Step 2: Supplements Week 2: GG + Super Veggie (SV) daily.
Step 3: Measurements Week 3: GG + SV + Nutty Pudding (NP) daily.
Week 4: GG + SV + NP + supplements daily.
[Recipes]
Current Results
Routine Measurement Principle 4: Look in the Darkness to
Gastrointestinal
avoid being blinded by the light
Oral / Sleep / Other A person is looking for their keys under a street light. Someone walks by and inquires, “Are
Diet / Supplements you certain you lost your keys here?”
Fitness
Notable Challenges “No” they reply, “I lost them across the street.”
Appendix
Latest Photos Confused, the stranger says, “Then why are you looking here?”
FAQ
[Archived] Monthly Notes They responded, “The light is much brighter here!”
#
Join our team →
Media Kit → Common reactions to Blueprint:
Bryan, you are surely miserable
It would be hilarious if Bryan got hit by a bus, lol
Connect I’d rather die than eat veggies, berries and nuts
Twitter This is dystopic
YouTube I wish u knew my joy of pizza + donuts
Medium
Instagram Or, maybe is it?
LinkedIn I have no control over myself and feel powerless to change
bryanjohnson.co Changing feels impossible
Reddit I am scared of being left behind
Newsletter I’m addicted to self sabotage
Email Without unlimited choice to do whatever I want, existence doesn’t make sense to me
I hear you. I’ve been there. Felt and thought all these things.
We all know this: no one wants to be sick, diseased and sad. We all want exceptional health
and vibrancy.
Blueprint Starter
Guide
This web site is provided for educational and informational purposes only and does not constitute providing
medical advice or professional services. The information provided should not be used for diagnosing or
treating a health problem or disease, and those seeking personal medical advice should consult with a
licensed physician.
Contents
Blueprint Blueprint by the numbers
Step 1: Meal preparation
The Green Giant
Blueprint Starter Guide Super Veggie
By The Numbers Nutty Pudding
Step 1: Meal Prep Example third meals
Step 2: Supplements Step 2: Supplements
Step 3: Measurements Step 3: Track progress with measurement [Blood panel and Specialty Tests]

Current Results
BY THE NUMBERS
Routine Measurement Monthly Blueprint cost = $1,684.50
Heart / Brain / Lung Daily Calories = 1,977
Gastrointestinal
Hair / Skin / Eye / Ear Food Costs Supplements Kitchen Initial Test Daily
Oral / Sleep / Other $44.91 / day Costs Readiness Costs Calories
Diet / Supplements (vary by $11.24 / day Costs (every 3 to 6 1,977 daily
Fitness geography) Morning: (one time mths) calories
Notable Challenges The Green $5.76 cost) Total: ~$350 Green
Appendix Giant: Dinner: Total approx Blood Giant -
Latest Photos $9.91 $5.48 ~$500 panel 150
FAQ Super High Nutty
[Archived] Monthly Notes Veggie: $11 speed Pudding -
Nutty blender 310
Pudding: Food Pea
Join our team → $11 scale Protein -
Media Kit → Third Storage/Tr 260
meal: $11 ansport Super
Other: $2 Glass Veggie -
Connect
(i.e. extra (small, 379
Twitter
virgin large), Olive Oil -
YouTube
olive oil, $100 240 (2
Medium
brazil Stainle Tbsp
Instagram
nuts) ss daily)
LinkedIn
steel, Dark
bryanjohnson.co
$200 chocolate
Reddit
- 138
Newsletter
Third meal
Email - 500
Blueprint
Step 1: Meal Prep
By The Numbers Three meals daily: Super Veggie and Nutty Pudding, and a third that varies and consists of
Step 1: Meal Prep vegetables, nuts, seeds, and berries. Each has been methodically crafted based on gold
Step 2: Supplements standard scientific evidence for optimal nutrition. They continue to be modified at the
Step 3: Measurements introduction of new evidence.
Bryan Johnson’s Blueprint A DAY’S WORTH OF FOOD:

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint Upon waking: The

Green Giant
Blueprint Starter Guide 8 oz of water
By The Numbers Spermidine, 2 Tbsp chlorella powder, yielding
Step 1: Meal Prep 13.5mg spermidine
Step 2: Supplements Amino Complex 7.6 g
Step 3: Measurements Creatine 2.5 g
Collagen Peptides 20 g
Cocoa Flavanols 500 mg
Bryan Johnson’s Blueprint Ceylon Cinnamon 1 tsp
Current Results Morning pills
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint Super Veggie Super Veggie ready to serve

Black lentils, 300 grams (weighed cooked)
Broccoli (head+stalk), 250 grams
Cauliflower. 150 grams
By The Numbers
Shiitake or Maitake Mushrooms, 50 grams
Step 1: Meal Prep
Garlic, 1 clove
Step 2: Supplements
Ginger Root, 3 grams
Lime, 1
Cumin, 1 Tbsp
Bryan Johnson’s Blueprint Apple Cider Vinegar, 1 Tbsp
Current Results Hemp Seeds, 1 Tbsp
Routine Measurement After prep, drizzle 1 Tbsp of Extra Virgin Olive
Heart / Brain / Lung Oil
Gastrointestinal Recently been springkling 1 Tbsp of 100% dark
Hair / Skin / Eye / Ear chocolate to dish
Oral / Sleep / Other (All organic)
Diet / Supplements
Fitness
Notable Challenges Super Veggie Preparation instructions
Appendix Weigh vegetables. Place broccoli, cauliflower,
Latest Photos mushrooms (maitake or shiitake), ginger and
FAQ garlic in boiling water*. Boil until tender (7-9
[Archived] Monthly Notes min). Steaming is also acceptable.
You can choose to blend or keep whole pieces.
Blend in a high-speed blender place 1 Tbsp of
Join our team → dried cumin, 1 Tbsp of apple cider vinegar, 1
Media Kit → fresh Lime, cooked black lentils, the strained
cooked vegetables, and blend until it becomes
thick soup. Can also serve as the picture above.
Connect If needed add some of the vegetable water (or
Twitter steaming water) to thin out the texture. Super Veggie hummus w/ olive oil
YouTube Top with hemp seeds. & chocolate...
Medium
Instagram Prepared correctly, taste should be an easy and
LinkedIn smooth tasting veggie hummus. No smell/taste of
bryanjohnson.co garlic.
Reddit
Newsletter I season it with NuSalt (potassium chloride).
Email
*Cooked via high temperature, high humidity, high

news@bryanjohnson.co acidity, high antioxidant cooking methods to
minimize formation of Advanced Glycation End-
products (AGEs) and Advanced Lipid Peroxidation
End-products (ALEs).
A note on Super Veggie taste. The food I eat is

delicious to me; one of the most exciting
moments of my day. Both my teenage boys,
mother, father, and brother eat the same foods
daily and they love them too. When starting,
sometimes there is a period of adaptation and
some want to play with the recipe and texture.
Blueprint breaks all kinds of social norms which

predictably triggers human responses that draw
those lines. My favorite: my 16 yr old eats Super
Veggie for school lunch. His friend offering his

Blueprint observations 😂

By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Nutty Pudding
Fitness 50-100 mL Malk Almond Milk
Notable Challenges 3 Tbsp ground macadamia nuts
Appendix 2 tsp of ground walnuts
Latest Photos 1 tsp of ground flaxseed (seed that is ground into
FAQ flour)
[Archived] Monthly Notes 1/2 brazil nut
1 Tbsp non dutched cocoa
1 tsp sunflower lecithin
Join our team → 1/2 tsp ceylon cinnamon
Media Kit → 1 cup blueberries/raspberries/strawberries (your
choice)
3 cherries
Connect 2 oz freshly squeezed pomegranate juice
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint Nutty Pudding Preparation instructions

Add 50-100 mL Malk Almond/Macadamia Milk
based upon desired consistency.
Blueprint Starter Guide Add walnuts, macadamia nuts, ground flax
By The Numbers seeds (highest nutritional value to buy seeds
Step 1: Meal Prep and grind)
Step 2: Supplements Add cocoa, sunflower lecithin, cinnamon
Step 3: Measurements Add 3 cherries, 1/2 cup of berries (save half for
topping) & pomegranate juice
Mix on high for 3 or 4 minutes
Bryan Johnson’s Blueprint Pour into a dish.
Current Results Let sit, then add the rest of the berries
Routine Measurement Typically will also add 30-60 grams of pea
Heart / Brain / Lung protein
Gastrointestinal
Hair / Skin / Eye / Ear If you want to go wild, you can add a Tbsp of
Oral / Sleep / Other sweetener Trehalose and a Tbsp of Manuka honey.
Diet / Supplements
Fitness
Notable Challenges
Appendix
Example Third Meals
Latest Photos
FAQ
Asparagus Asparagus Almond Beet Salad Preparation
Almond Beet Instructions
Salad, 500 cal Trim and clean beets. Boil in water till the beets
Join our team → Beets 500 grams can be easily pierced with a fork. Drain and while
Media Kit → cooked still warm, the skin will rub off easily underwater.
Asparagus 300 Set aside the skinless beets in a bowl.
grams cooked
Connect Almonds Slivers Blanch Asparagus - Set aside a bowl of ice water.
Twitter 21 grams Heat a large saucepan of water till boiling. Add
YouTube Arugula 1 cup Asparagus to the boiling water for 4 minutes. It
Medium Shallot 1 large may be shorter or larger boiling times depending
Instagram Balsamic 3 on the size of the stalks. Once asparagus is firm
LinkedIn Tablespoons but not crisp, remove it from boiling water and
bryanjohnson.co Dijon 3 dump it into the ice bath. Once asparagus is cool.
Reddit Tablespoons Drain and take a paper towel to blot any excess
Newsletter Mustard Seeds 1 water away.
Email Tablespoons
In another heated pan, add the mustard seeds to a
dry pan for one minute. After one minute add
sliced shallots and one-fourth cup of water. Cook
shallots and mustard seeds down until the
shallots are transparent. Add more water if
needed.
In a small bowl add the balsamic and the dijon and

blend well.
Once everything is assembled and cooled to room

temperature. Chop the beets and asparagus into
small bite-sized pieces. Add the cooled shallots
mixture. Add in chopped arugula and toss lightly.
Once lightly tossed pour dressing over and toss
lightly again. Top the salad with slivered almond
Blueprint Orange Fennel Orange Fennel Salad Preparation Instructions

Salad, 500 Gather ingredients. Segment the orange. Shred
calories the fennel on a grater. Toss in greens, torn mint
Blueprint Starter Guide Cara Cara Orange leaves, fennel, grape tomatoes, top with chopped
By The Numbers 1 segmented pecans, and goji berries. Right before serving add
Step 1: Meal Prep orange fig balsamic dressing.
Step 2: Supplements Fennel ¼ cup
Step 3: Measurements shredded
Goji Berries 30
grams
Bryan Johnson’s Blueprint Pecans 30 grams
Current Results Grape Tomatoes
Routine Measurement 14
Heart / Brain / Lung Spring Mix 3 cups
Gastrointestinal Arugula Leaf or
Hair / Skin / Eye / Ear Sprouts 1 cup
Oral / Sleep / Other Fresh Mint ¼ cup
Diet / Supplements Fig Balsamic
Fitness Vinegar 2
Notable Challenges Tablespoon
Appendix
Latest Photos
FAQ
[Archived] Monthly Notes Stuffed Sweet Stuffed Sweet Potato Preparation Instructions
Potato, 500 Roast the sweet potato until you can puncture it
calories with a fork. While the potato is roasting, place
Join our team →
Sweet Potato 300 chickpeas in a bowl. Add the juice of half of a
Media Kit →
grams cooked lemon and the chile powder and set aside to
Chickpeas 45 marinate.
Connect grams cooked
Twitter Grape Tomatoes On a sheet pan, roast the grape tomatoes until
YouTube 12 they have popped and have a bit of color.
Medium Avocado ½ Add to a small bowl the avocado mash with the
Instagram Radishes 4 juice of one lime and half of a lemon. Stir until
LinkedIn Cilantro ¼ cup creamy.
bryanjohnson.co Jalapeno Pepper 1 Thinly slice the radishes and the jalapeno pepper.
Reddit large
Newsletter Limes 2 whole Once everything is roasted. Build your dish. Start
Lemon 1 whole with the potato, slice open. Remove skin if
Email
Chile Powder 1 preferred. Pour the chickpea mixture over the
Teaspoon sweet potato, next add roasted grape tomatoes
and some jalapenos. Top with avocado mixture,
news@bryanjohnson.co chopped fresh cilantro, radishes, and the
remainder of jalapeno peppers. Serve with sliced
lime on the side.
Fun fact: on Blueprint, you’ll eat over 70+ lbs of veggies, berries and nuts per month
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Step 2: Supplements
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Note: this protocol is based upon regular

measurements. Optimal protocol for you
may differ. How I organize them.
Upon waking w/Dinner Before bed Other

Acarbose Acarbose Melatonin 300 Extra Virgin
200mg (Rx) 200mg (Rx) mcg Olive Oil, 30mL
Ashwagandha BroccoMax daily
600mg 250mg Pea Protein, 29
B Complex .25 C 500mg grams daily
pill M/Th Cocoa Dark
BroccoMax Flavanols Chocolate, 15
250mg 500mg grams
C 500mg EPA 500mg Rapamycin

Blueprint Cocoa
Flavanols
Garlic 2.4g
equivalent
13mg, bi-
weekly (Rx)
500mg Garlic 1.2g Testosterone
Blueprint Starter Guide D-3 2,000 IU (kyolic) 2mg patch 6x
By The Numbers DHEA 25mg Ginger Root weekly
Step 1: Meal Prep E 67mg 2.2g B12
Step 2: Supplements EPA 500mg Glucosamine methylcobala
Step 3: Measurements with vitamin E Sulphate 2KCL min 1x/wk
5mg 1,500mg
Garlic Hyaluronic
Bryan Johnson’s Blueprint 2.4g equivalent Acid 300mg
Current Results Garlic 1.2g Lysine 1g
Routine Measurement (kyolic) L-Tyrosine,
Heart / Brain / Lung Ginger Root 500mg
Gastrointestinal 2.2g Metformin ER
Hair / Skin / Eye / Ear Glucosamine 500 mg (Rx)
Oral / Sleep / Other Sulphate 2KCL N-Acetyl-L-
Diet / Supplements 1,500mg Cysteine (NAC)
Fitness Iodine as 1,800 mg
Notable Challenges potassium Nicotinamide
Appendix iodide 125 mcg Riboside
Latest Photos Lithium, as 375mg (6x wk)
FAQ lithium Turmeric 1g
[Archived] Monthly Notes orotate, 1mg
Lycopene 10mg
Lysine 1g
Join our team → Metformin ER
Media Kit → 1,500 (Rx)
Nicotinamide
Riboside
Connect 375mg (6 x wk)
Twitter N-Acetyl-L-
YouTube Cysteine (NAC)
Medium 1,800 mg
Instagram Turmeric with
LinkedIn piperine 1g
bryanjohnson.co Taurine 1g
Reddit Ubiquinol
Newsletter 100mg
Email Zeaxanthin
(20mg Lutein,
4mg
news@bryanjohnson.co Zeaxanthin)
Zinc 15mg
Step 3: Track
progress
Digestion Vitamin A serum, B1 serum, B2 DHEA-S
assessment test serum, B3 serum, B6 serum, B7 Testosterone
serum, B9 serum, B12 serum, C Estrogen
Basic blood panel serum, D serum, alpha tocopherol SHBG
Cystatin C serum, PIVKA-II/a.k.a. DCP
Complete blood (vitamin K deficiency) serum, Urine
count with CoQ10 serum Iodine

Blueprint differential, RDW,
WBC, MCV Calcium serum, chloride serum,
Iodine to creatinine ratio
albumin to creatinine
BUN chromium serum, copper plasma, ratio
Blueprint Starter Guide Creatinine magnesium serum, manganese
By The Numbers HbA1c plasma, phosphate serum,
Step 1: Meal Prep IGF-1 potassium RBC, selenium
Step 2: Supplements venous glucose plasma/serum, zinc
Step 3: Measurements lipid panel serum/plasma
total protein
albumin
Bryan Johnson’s Blueprint liver panel
Current Results thyroid panel
Routine Measurement hsCRP
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter https://rejuvenationolympics.com/
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Bryan Johnson’s
Email Blueprint
PROFESSIONAL REJUVENATION ATHLETE
news@bryanjohnson.co Objective: I am trying to maximally slow the speed of my biological aging. My goal: one
year of chronological time passes and my biogical age stays the same. There is no magic
pill for this.
+ 78 organ biological age rejuvenation
+ 200+ science backed protocols
+ 1,000 Peer-reviewed References
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Philosophical Principles
Connect
1. My path here, Hi, I am Bryan Johnson
Twitter
2. How I approach problems Zeroth Principle Thinking & solve them My Goal Alignment
YouTube
Problem
Medium
3. Building systems to solve things systematically: My Autonomous Self and I fired myself
Instagram
LinkedIn 4. Blueprint is born: Project Blueprint
5. Blueprint + Kernel: Sleep & Impulse Control
bryanjohnson.co
6. Contemplations: A Plan for Humanity
Reddit
Newsletter All together: Ashlee Vance: Can a $100 Million Helmet Unlock the Secrets of the Mind?
Email
Blueprint at a glance
BASICS....
Chronological age: 45 1,977 daily caloric intake
Measured muti-epi clock biological Vegan (except for collagen peptides)
age: 42.5 16-18 hr daily fast
Pace of aging: .76 70+ lbs of veggies/mthly
2021 biological age reduction: 4.5 yrs. 19% protein, 33% carbs, 48% fat
47 to 42.5 (.73 yr reduction per mo Apr-
Oct)
160.7 lbs (88.7% lean mass)
7.1% body fat
4.3% bone mass
60.2% body water
21.9 BMI
Blueprint WHAT BLUEPRINT

IS...
Blueprint Starter Guide scientifically rigorous
By The Numbers data/evidence vs opinion/fads
Step 1: Meal Prep caloric restriction w/ athletic ability
Step 2: Supplements longevity w/o a magic pill
Step 3: Measurements vegan w/ muscle definition
a systematic way of being

Current Results
Routine Measurement
WHAT IS HEALTHY CHOCOLATE?
LEVEL 1: Chocolate is good for you. A snickers bar isn’t that bad!
LEVEL 2: Any brand advertising “dark chocolate”
Gastrointestinal
LEVEL 3: Un-dutched dark chocolate
LEVEL 4: Un-dutched dark chocolate, tested for heavy metals
LEVEL 5: Un-dutched dark chocolate, tested for heavy metals and from specific regions
Diet / Supplements
of the world with the highest polyphenol density
Fitness
Notable Challenges
BLUEPRINT IS LEVEL 5 ONLY
Appendix
Latest Photos
Decision algorithm*
FAQ
What studies have been done on chocolate?
Do the chocolate studies meet our statistical thresholds?
Should I take chocolate of a certain type and dose based on 1 and 2?
Join our team → How do I personally check that chocolate is safe and effective for me?
Media Kit → *See appendix for more detailed description of decision algorithm
Connect
Twitter
YouTube
Medium Current Results
Instagram
LinkedIn Science and engineering begin with counting. Health is no different. During this past year,
bryanjohnson.co I’ve had hundreds of measurements taken. Some are standard, such as biofluids and
Reddit fitness scores. Some are advanced, such as MRI and ultrasound. And some uncommon,
Newsletter such as my lungs, nerves, hearing, and intestinal tract. Below is a sampling of these
Email measurements.
Epigentic age
In 2021, I reduced my epigentic age by 5.1 years in 7
months. From age 47 to 42.5. That’s .73 years of
age reversal, per month, using a muti-epi-clock
average. To my knowledge, according to published
data, this is a world record. Read more.
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Results: Optimal
Gastrointestinal
Clinical Outcome
Oral / Sleep / Other Range
Diet / Supplements
Fitness
OPTIMAL CLINICAL
Notable Challenges BIOMARKER RESULT AGE EQUIVALENT
OUTCOMES RANGE
Appendix
(OCOR)
Latest Photos
ALT OPTIMAL 18 <15
FAQ
[Archived] Monthly Notes BMI OPTIMAL 22.8 <22.5
Fasting plasma
OPTIMAL 82 28 (max reduction) <95
glucose
Join our team →
Body Fat OPTIMAL 6.9 16 (max reduction) <10%
Media Kit →
Cholesterol (total) OPTIMAL 158
DHEA OPTIMAL 149 25 (max reduction) < age 50
Connect Free Testosterone
Twitter OPTIMAL 0.39 41 < age 50
Index
YouTube
GGT OPTIMAL 13 <14
Medium
Instagram Glutathione OPTIMAL 227 29 < age 30
LinkedIn Grip Strength
bryanjohnson.co Dominant
Reddit Grip Strength Non-
Newsletter OPTIMAL 124 43 (max reduction) < age 30
dominant
Email
HbA1C OPTIMAL 4.5 28 (max reduction) 4.5-5.6
HDL OPTIMAL 73 50 - 60
hsCRP OPTIMAL 0.46 10 (max reduction) <0.55
IGF-1 OPTIMAL 125 75 - 150
LDL OPTIMAL 74 < 100
NAD OPTIMAL 52.6 16 (max reduction) < age 30
PSA OPTIMAL 0.68 22 (max reduction) < age 30
RDW OPTIMAL 11.3 18 (max reduction) < age 30
SHBG OPTIMAL 68
TSH OPTIMAL 1.94 1 - 2.1
Triglycerides OPTIMAL 55 27 - 89
Testosterone OPTIMAL 769 33 (max reduction)
VO2 max treadmill OPTIMAL 53.6 18 (max reduction) < age 30
WBC OPTIMAL 4.5 3.5 - 6
20th percentile
telomeres PBMC
Blueprint
Results: Younger than
By The Numbers
Step 1: Meal Prep
Chronological Age
Step 2: Supplements
REJUVENATION REJUVENATION REJUVENATION IDEAL MARKERS
POINTS POINTS POINTS FOR
hsCRP RCCA PSEM QT Vit A
Bryan Johnson’s Blueprint DunedinPoAm LCCA PSEM VISIA Tru L Alpha carotene
Current Results NAD RCCA CIMT VISIA Tru R Beta Carotene
Routine Measurement Frailty index LCCA CIMT ZM-Facial age Lycopene
Heart / Brain / Lung Total RICA CIMT ZM Neck age Vit C
Gastrointestinal glutathione LICA CIMT ZM Decollete B1
Hair / Skin / Eye / Ear VO2 max TPA age B2
Oral / Sleep / Other 12 min run Systolic blood ZM Gluteal age B3
Diet / Supplements distance pressure ZM Lower limb B5
Fitness Whole brain Brachial blood age B6
Notable Challenges volume pressure Facial left B7
Appendix White matter Non-map C2 spots B12
volume CSBP Facial right Vit E (Alpha +
Latest Photos
FAQ Cerebral Non-map C2 spots Gamma)
[Archived] Monthly Notes volume CDBP Facial left Vit D
Total sleep PPA ratio texture Vit K
time AI Facial right CoQ10
Join our team → Wake after AP texture Bicarbonate
Media Kit → sleep onset FEV1 Facial left Calcium
Sleep FVC brown Chloride
efficiency PEFT Facial right Chromium
Connect Digit DLCOc brown Copper
Twitter comparison A line quant Facial left Iodine
YouTube score MIP wrinkles Magnesium
Medium Digit symbol MEP Facial right Phosphate
Instagram score RDW wrinkles Potassium
LinkedIn ETS score EpiTOC2.tnsc Facial central Selenium
bryanjohnson.co RAVENS score PC telo length spots Sodium
Reddit Letter number methylation Facial central Zinc
Newsletter sequencing pred texture ALT
Email score QFISH median Facial central AST
Ventricular PBMC telo browns ALP
volumes QFISH 20th Modified HN GGT
Subcortical cent PBMC hair TG
grey matter teloRRI left DHEA-S LDL
Pituitary RRI right Thyroid HDL
brightness Cystatin C volumetrics IGF-1
Cerebellar eGFR CKD EPI Push up
volume EHF Hz Right continuity
Stand on 1 leg 14-16k Hz Left Bench press 1
5 min deep Calculus index rep max
sleep RMSSD Recession Leg press 1 rep
MaxHR gingival max
BNP Index gingival Grip strength L
LVEDV HbA1c Grip strength R
LV E FPG WC
LV A CGM BF%
LV E/A Albumin DEXA L1-4
LV E’m DEXA Femur
LV IVRT DEXA Hip
LV PWT Osteocalcin
Blueprint LA A’ lat
LA SRE
Spinal
flexibility
LA SRA Prostatic
Blueprint Starter Guide LA SRE/SRA volume
By The Numbers cfPWV PSA total
Step 1: Meal Prep Total
Step 2: Supplements testosterone
Step 3: Measurements Free
testosterone
index
Current Results
Routine Measurement
Gastrointestinal
Routine
Diet / Supplements
Fitness
Measurem
Notable Challenges ent
Appendix
Latest Photos Weight, body fat, muscle mass, body
FAQ water, BMI
[Archived] Monthly Notes Sleep: HR, HRV, Deep, REM, Respiration
Rate, Body Temp
Waking body temp (ear)
Join our team → SpO2 while sleeping
Media Kit → Blood Glucose
MRI - whole body
Ultrasound - whole body
Connect
Biofluids (blood, stool, urine, saliva)
Twitter
Physical fitness - whoop + Polar
YouTube
VO2Max
Medium
Hearing
Instagram
Eyes
LinkedIn
Air quality
bryanjohnson.co
Reddit
Vein health for blood draws (via
Newsletter
ultrasound)
Email - Using ultrasound to evaluate potential
vein damage from serial blood draws. No
damage found. Bilateral antecubitcal
news@bryanjohnson.co fossae (ACF) venous ultrasound was
performed to identify potential venous
wall or valve pathology related to serial
blood draws of the ACF veins, with no
pathology identified, suggesting further
draws at this site are safe.
Whole body MRI cancer screening

Nothing suspicious was identified. Head to
lower sacral non-contrast 3T T1, T2 and
DWI were performed (with some regions
missed for DWI), with additional FLAIR on
the head region, HASTE on abdominal
region and sagittal STIR on C1 to S2 were
performed for cancer screening with no
suspicious, potentially suspicious or likert
⅗ or greater lesions identified
Blueprint Sensory nervous system measurements

- Right plantar 2 point discrimination of
1.5 cm coming in at age 30 equivalent
By The Numbers Kidneys
Step 1: Meal Prep Zero cysts, zero parenchymal
Step 2: Supplements thickness abnormalities (i.e. irregular
Step 3: Measurements or thinning) present in the kidneys
Renal interlobar arteries resistive
index (RRI) coming in at 0.46 (right
Bryan Johnson’s Blueprint kidney) and 0.49 (left kidney), equal to
Current Results age 25 of a newly diagnosed essential
Routine Measurement hypertensive, but otherwise average,
Heart / Brain / Lung western population (ref) (non-
Gastrointestinal hypertensive population data currently
Hair / Skin / Eye / Ear not available)
Diet / Supplements Thyroid
Fitness Thyroid volume (increases with age)
Notable Challenges coming in at age 23 equivalent at 20.9
Appendix milliliters (ref)
Latest Photos
FAQ Prostate
[Archived] Monthly Notes Prostate volume (increases with age)
coming in at age 30 equivalent for a
Westerner at 19.14 milliliters (ref)
Join our team →
Media Kit → Blood Glucose levels are perfect. Resting
steadily around 90 mg/dL over 24hrs/7
days.
Connect
Twitter New maxHR of 183 bpm, = to age 37, 5%
YouTube improvement in 90 days. 8% increase
Medium (from 169 bpm) in 12 months (originally
Instagram age 60). 23 year age reduction to date.
LinkedIn Exciting because we couldn’t get maxHR
bryanjohnson.co to budge for over 12 months. Neither could
Reddit we find any research showing maxHR
Newsletter increase was possible. Measured w/ Polar
Email H10
Waist circumference measurement 82.8

news@bryanjohnson.co cm, average for a 25 year old (maximum
age reduction)
BIA scale body fat% 21-23 ave BMI, = to

age 16 (max reduction)
My Pulse Wave Velocity of 5.7, ranks in

10% <30, top 5% of 45+.
Blood urea nitrogen, a measure of protein

intake and kidney function, was lowered
to 13 mg/dL, deeper into the optimal range
for all cause mortality and scoring age 21
equivalent.
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint
By The Numbers
Heart
Step 1: Meal Prep Health
Step 2: Supplements
Step 3: Measurements MEASUREMENT PROTOCOL
MRI
Ultrasound
Bryan Johnson’s Blueprint RHR, HRV, VO2Max
Current Results
Routine Measurement N=1 HIGH ACCURACY METHOD MARKERS
Heart / Brain / Lung Resting Heart Rate: 44 bpm
Gastrointestinal HRV 54, age 40
Hair / Skin / Eye / Ear VO2Max 53.6 mL/(kg·min), age 18
Oral / Sleep / Other LV septal A’ mitral: age 70+
Diet / Supplements Aortic root diameter age 70+
Fitness LA E’ latbasal: age 70+
Notable Challenges RVSP: age 70
Appendix LV sepal E/E’: age 55
Latest Photos RV E/A: age 52
FAQ MaxHR: age 37
[Archived] Monthly Notes LV E/A: age 28
[Heart] Carotid arteries

Join our team →
Pressure strain elastic modulus (PSEM)
Media Kit →
of the right and left common carotid
arteries (RCCA and LCCA) elasticity
Connect scoring at 4.51 Pascal units age 26
Twitter equivalent and 2.82 Pascal units age 18
YouTube equivalent respectively (ref)
Medium Common carotid average intima media
Instagram thicknesses age 32 equivalent, at 0.47
LinkedIn mm thickness, although there is little
bryanjohnson.co change between age 18 and age 32
Reddit (only 0.03 mm) (ref)
Newsletter No plaque or atherosclerosis. Details:
total plaque area across 6 carotid
Email
artery branches of 0 cm^2, showing no
significant atherosclerosis; with
plaque being defined as any thickening
news@bryanjohnson.co of the intima media beyond 1 mm.
Internal carotid artery maximum intima
media thicknesses age 25 equivalent,
as low as is possible to score, at 0.51
and 0.45 mm (ref)
[Heart] Left ventricle

Intraventricular relaxation time (IVRT)
of 50.6 ms scored at age 19 average
(ref)
E/A pulsed wave doppler in the mitral
valve of 1.67 score (dimensionless)
coming in at age 28, with the E
component at 0.96 m/s of age 15
average for healthy caucasian men
(This is a measure of how well blood is

Blueprint flowing through the mitral valve) (ref)
Tissue doppler showed septal LV E’ (e
prime) mitral annulus speed of 11.12
Blueprint Starter Guide cm/s at age 24 average (ref) (This is a
By The Numbers measure of how well the left ventricle
Step 1: Meal Prep septum is contracting back and forth)
Step 2: Supplements
Step 3: Measurements Mitral valve pulsed wave doppler still
taken during echocardiogram. Clearly
shows the four chambers of the heart and
Bryan Johnson’s Blueprint the blood flow toward and away from the
Current Results transducer, red and blue colors
Routine Measurement respectively.
Gastrointestinal
Diet / Supplements
Fitness
Brain
Notable Challenges
Appendix
Health
Latest Photos MEASUREMENT PROTOCOL
FAQ Complex small voxel non-contrast 3D
[Archived] Monthly Notes T1, T2, T2 FLAIR, mag, phase, minIP, SWI,
2/3D MRA, 2/3D MRV, 3D DTI, triple 2D
DWI, ASL, CSF, SPACE, ultrasound,
Join our team →
cognitive testing, EEG, peripheral blood
Media Kit →
markers etc.
Connect MARKERS
Twitter WMWs: age 48
YouTube Pineal calcification: >40 TBC
Medium Ventricular volume: age 48
Instagram Cortical grey vol: age 45
LinkedIn AI T1 brain age: age 44
bryanjohnson.co RAVENS PM: age 41
Reddit Total Cerebral WMV: age 37
Newsletter WASO: age 37
Email
NOTES
Bi-lateral, congenital IJV
Lung
Health
MEASUREMENT PROTOCOL
Ultrasound
Functional markers
MARKERS
FEV1 age 22
FVC age 26
PEFR age 33
A lines age 33
Blueprint B lines age 70+
DLCOc, 32.8 ml/min/mmHg, age 38.5

Blueprint Starter Guide equivalent, a measure of the ability of
By The Numbers the lungs air sacs, alveoli, to pass
Step 1: Meal Prep oxygen into the red blood cells in the
Step 2: Supplements lung capillaries
Step 3: Measurements KCOc, 4.32 1/min, age 54
MIP & MEP are diaphragm
measurements - maximum inspiratory
Bryan Johnson’s Blueprint (MIP) and expiratory (MEP) pressure
Current Results scored at 155 and 117 cmH2O
Routine Measurement respectively, = to age 20 (maximum
Heart / Brain / Lung possible reduction) for both markers.
Gastrointestinal These measure the strength of the
Hair / Skin / Eye / Ear double-domed diaphragm muscle
Oral / Sleep / Other below the lungs, with my Diaphragm
Diet / Supplements showing no signs of weakening with
Fitness chronological age.
Notable Challenges
Appendix
Latest Photos
FAQ
Gastroint
Join our team →
estinal
Media Kit → Health
Connect
Small bowel capsule camera (large
Twitter
bowel capsule camera TBC)
YouTube
Acquired 33,537 images
Medium
Looking for lymphoma, Crohn’s
Instagram
ulcerations, small bowel cancer,
LinkedIn
diverticula, and polyps. Nothing found.
bryanjohnson.co
Microbiome, GI Effects, other.
Reddit
Stool
Newsletter
Email
MARKERS
SCFAs & elastase: age 70+ (8/21, since
news@bryanjohnson.co have started intervention)
Polyps negative
Bleeds negative
Serial FIT FOBT, Cologuard Gen 1
negative
Intestinal Tract - I swallowed this pill, the

size of a baby carrot, after fasting for 24
hours. Then took laxatives for 6 hours. It
reemerged 10 hours and 38 minutes later,
having taken 33,537 images of my
intestinal tract. Main things we were
looking for: lymphoma, Crohn’s
ulcerations, small bowel cancer,
diverticula, and polyps. Nothing found.
Most common small bowel changes with
age are motility, peristalsis reduction,
dysphagia and enteric neuropathy.

Blueprint Advantages of small bowel pillcams
include screening and baseline results for
n=1 study. Here are some of the pictures.
By The Numbers
Step 1: Meal Prep
Step 2: Supplements
Hair
Current Results
Health
Routine Measurement PROTOCOL
Heart / Brain / Lung Custom hair formulation (minoxidil 5%
Gastrointestinal + some other goodies we’re trying out)
Hair / Skin / Eye / Ear PRP
Oral / Sleep / Other Laser cap
Diet / Supplements Dutasteride injections (1x/month)
Fitness Microneedling
Notable Challenges
Appendix
Latest Photos MARKERS
FAQ Grey+white: measuring age 70
[Archived] Monthly Notes Quant Hamilton-Norwood: measuring
age 26
Join our team →
Media Kit →
Connect
Twitter
Skin
YouTube Health
Medium
Instagram MEASUREMENT PROTOCOL
LinkedIn Multi Spectral Imaging
bryanjohnson.co Autofluorescence
Reddit Merz
Newsletter
Email MARKERS
Forehead wrinkles 70+
Red areas 70+
news@bryanjohnson.co UV spots: 63
Pores 50: 50
Autofluorescence: 45
Facial Age: 31
DAILY PROTOCOL
Face wash
Other active creams
Vit C, E, ferulic, B3, azelaic etc
Cerave am face
Cerave body
Cerave pm face
Tretinoin .1%
UVA+B mineral sunscreen
UV environmental filters
WEEKLY PROTOCOL
Total body multi-wavelength IPL

Blueprint Total body laser (532nm + 1064nm)
Micro-pulsed laser
Whole body LED
By The Numbers
Step 1: Meal Prep
Step 2: Supplements
Step 3: Measurements Eye Health
Drusen volume 0
Current Results
Enhanced depth imaging optical
Routine Measurement
coherence tomography subfoveal
choroidal thickness high n=1 accuracy
Gastrointestinal
read left age 51, right age 70, prior to
axial length/refractive error regression
adjustment
Diet / Supplements
IOP 13 mmHg, age 38
Fitness
Accommodative distance high n=1
Notable Challenges
accuracy read TBC
Appendix
Eyelash length age 70+ (genetically
Latest Photos
short)
FAQ
EYE MEASUREMENTS
Sub-foveal choroidal thickness on
Join our team → enhanced depth imaging spectral
Media Kit → domain optical coherence tomography
(sfCT EDI-SD-OCT) was acquired
showing 332 microns and 400 microns
Connect respectively; however, future 3D
Twitter choroidal quantification methods we
YouTube will perform will have lower standard
Medium deviation and higher biological age
Instagram resolution
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint
Ear Health
Blueprint Starter Guide MEASUREMENT PROTOCOL
By The Numbers Research grade digital audiometric
Step 1: Meal Prep setup with high n=1 accuracy reads
Step 2: Supplements RESULTS: Left (me), Right (my 17 yr old)
MARKERS
Bryan Johnson’s Blueprint Right ear normal freq: age 61
Current Results Left ear normal freq: age 51
Routine Measurement Right ear EHF: age 60
Heart / Brain / Lung Left ear EHF: age 32
Gastrointestinal Typmpanometric, OAE, cochlear
Hair / Skin / Eye / Ear magnetic resonance markers, waxome
Oral / Sleep / Other TBC
Diet / Supplements Pinna age 30
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
[Archived] Monthly Notes Oral
Health
Join our team →
Media Kit → MEASUREMENT PROTOCOL
Plaque index, recession, attachment
loss
Connect
Twitter MARKERS
YouTube Most recent plaque index was 24.4%
Medium which is ideal
Instagram Reduced attachment loss by 41% via
LinkedIn specially designed procedures
bryanjohnson.co
Reddit DAILY PROTOCOL
Newsletter Brush 2 min (am/pm)
Email Water pik (am/pm)
Floss (am/pm)
Tongue scraper
Tea tree oil rinse
CoQ10 gel
RESULTS
My dentist reports “you have the gums
of a healthy teenager”
Improved plaque index to 63.6%
(tracked plaque in mouth post brushing
to asses how to improving brushing
technique)
Filled the one remaining 4 mm pocket
on #11.
Gingival index and calculus index scoring

0, the lowest possible; having the same
level of calculus and gum inflammation
as a 17 year old.
Blueprint
By The Numbers
Step 1: Meal Prep
Sleep
Step 2: Supplements Health
Step 3: Measurements Sleep Is A
Lighthouse
Current Results Perhaps the most important
Routine Measurement health/wellness practice, I’ve been
Heart / Brain / Lung working on achieving consistent, high
Gastrointestinal quality sleep for years (Sleep is the new
Hair / Skin / Eye / Ear coffee). These are the things that work for
Oral / Sleep / Other me. You are likely different.
Diet / Supplements
Fitness MEASUREMENT PROTOCOL
Notable Challenges Blacked out room
Appendix Same bedtime daily
Latest Photos Sleep alone
FAQ Blue light blocking glasses
[Archived] Monthly Notes 1 hr downtime before bed
Temp controlled mattress
Join our team →

Media Kit →
Connect
Twitter Other Measurements
YouTube
Medium
Instagram RED BONE MARROW ORGANS TO COMPLETE SEXUAL HEALTH
LinkedIn PBMC LIfelength QFISH MEASUREMENT FOR Urine Chlamydia
bryanjohnson.co median telomere Thymus Urine Gonorrhea
Reddit length: 42 Liver & GB Hepatitis B [blood]
Newsletter Pancreas HepB core antibody,
Email PANCREAS Bone marrow surface antibody,
Pancreatic elastase: Retina and surface antigen
70+ Stomach, esophagus, Hepatitis C [blood]
news@bryanjohnson.co large Bowel/small Herpes Simplex Virus I
MSK bowel (Typically Oral Herpes)
Tendons enthuses US: Mesentery Herpes Simplex Virus II
51 Trachea (Typically Genital
[other] Larynx Herpes)
Pharynx Oral Human Papilloma
PROSTATE Lips Virus (HPV)
Volume (Bolivia tribe): Bronchi/oles PCR HPV 20
59 Glymphatics subtypes
Volume (westerner): 30 Lymphatics HIV 1 [blood]
Spleen HIV 2 [blood]
ARTERIES Ureters, bladder, RPR Syphilis [blood]
Abdo aorta IMT: age 46 urethra Also have the Gardasil
CCA IMT: age 32 Middle ear 9 HPV vaccine
Nose, tongue
Peno-scrotal
Cartilage, ligaments
Motor & sensory

Blueprint nerves, spinal cord

By The Numbers
Step 1: Meal Prep
Step 2: Supplements
Diet and Supplements
Step 3: Measurements Diet recipes & Supplements lists are located in the Blueprint Starter Guide.
BY THE NUMBERS
1,977 calories daily
Current Results
~24% Caloric Restriction
Routine Measurement
Vegan
70+lbs of veggies monthly
Gastrointestinal
100+ pills daily
MEASUREMENTS
Diet / Supplements
Blood, stool, saliva, urine
Fitness
MRI, Ultrasound, other
Notable Challenges
Appendix
ROUTINE
Latest Photos
Green Giant + 54 pills
FAQ
One hour workout
Super Veggie
Skin/oral/hair/eye care
Join our team → Travel to work
Media Kit → Nutty Pudding
Third dish + 34 pills
Connect MISCONCEPTIONS
Twitter Veganism and Caloric Restriction make
YouTube you frail
Medium
Instagram SUPPLEMENT PROTOCOL
LinkedIn Goal is perfect nutrition
bryanjohnson.co Scientific evidence + measurement
Reddit Near immediately awareness
Newsletter 104 supplements daily
Email Vitamins and minerals
Senolytics
Fitness
Daily routine
Designed by Jefferson Johnson | Watch a
Blueprint workout (Oct 21)
PROTOCOL
1 hr day
~25 exercises
3x/wk HIIT
ROUTINE
Backwards Sled, 10 min
Stretches
Blueprint Kneeling shin
Pancake
Hip flexor
Blueprint Starter Guide Couch
By The Numbers Poliquin step ups, 6x10, each leg
Step 1: Meal Prep Slant board squats, 3x10
Step 2: Supplements ATG Split squats, 3x10
Step 3: Measurements Face pulls, 3x10
Butterfly, 3x10
Tricep extensions, 3x25
Bryan Johnson’s Blueprint Band pull apart (back muscles), 3x10
Current Results Nordics, 3x10
Routine Measurement Reverse Nordics, 3x10
Heart / Brain / Lung Tibialis raises, 3x20
Gastrointestinal IsoTib ankle rotations (each), 3x10
Hair / Skin / Eye / Ear Pull ups, 3x10
Oral / Sleep / Other Leg raises (for abdomen), 1x50
Diet / Supplements Obliques (each side, on a
Fitness hyperextension), 1x50
Notable Challenges Back extensions (on a hyperextension),
Appendix 1x25
Latest Photos Seated calf raises, 3x25
FAQ 10 min HIIT (M,W,F)
[Archived] Monthly Notes Hiking on weekends
FITNESS SCORES (ref: ACSM)

Join our team → Scoring equal to top 10% of 18 year olds in
Media Kit → the following:
Bench press single rep max, 235lbs
VO2 max 53.6 mL/(kg·min)
Connect Leg press, single rep max. 780 lbs
Twitter Push ups, continuous, 60
YouTube YMCA sit and reach, 26.5 inches.
Medium Grip strength (dominant hand) 60 kg,
Instagram above the age related peak that occurs
LinkedIn in men at age 32.5 (Jamar
bryanjohnson.co Dynamometer Corporation reference
Reddit data
Newsletter
Email
Notable Challenges
CONGENITAL LUNG B HEART
BILATERAL LINES REJUVENATI
IJV 9 when I should have 2 ON
Possible pathological
STENOSIS confirmation via
Several heart markers
CASE NOTES DECEMBER hyperpolarized MRI
including LV septal A’
2021 Possible elimination
mitral, Aortic root
44yo male via multi-component
diameter, LA E’ latbasal
RIJV: 70-80% stenosis nebulised protocol
and RVSP are all
LIJV: 100% stenosis
coming in decades
GRAY HAIR
Below reference range Excessive stress, older than my chrono

Blueprint flow in all positions on
duplex bilateral IJV
chronic depression
from age 20-40
age. No symptoms.
Need to formulate a
doppler whitened my hair plan
Blueprint Starter Guide Missing left transverse Struggling to reverse it
By The Numbers sinus on MRV; cerebral MAX HR
Step 1: Meal Prep venous thrombosis?
In twelve months,
Step 2: Supplements Severe headache
improved from 169 bpm
Step 3: Measurements symptoms causing to
to 183 bpm
wake in the night, on
Struggling to make
acetazolamide 250 mg
further gains
Bryan Johnson’s Blueprint since 25th Jan 2022
Current Results Likely cause: bilateral
Routine Measurement styloid + atlatl
Heart / Brain / Lung transverse process
Gastrointestinal compression of the
Hair / Skin / Eye / Ear IJVs both sides;
Oral / Sleep / Other multiple signs of
Diet / Supplements raised ICP on serial
Fitness MRIs
Notable Challenges Possible TOS (thoracic
Appendix outlet syndrome seen
Latest Photos on subclavian MRA)
FAQ 20 years history of
[Archived] Monthly Notes nocturnal bruxism
untreated until 2021
No previous stroke, TIA,
Join our team → aphasia, blurred vision
Media Kit → or other medical
conditions.
Deciding next steps RE
Connect tests and surgical
Twitter intervention.
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Appendix
[1] To determine my biological age, we have completed hundreds of biological age
measurements on dozens of organs to date (see monthly notes for details). When we
complete the remaining measurements, covering my 70 organs (ETA Q3 2022), we will use
all measurements in a single biological age formula, with weightings for each organ based
on their clinical relevance. Until then, we are relying on 6 epigenetic clocks* to calculate
whole body biological age.
*PCHorvath 1, PCHorvath 2, PCHannum, PC Phenoage, Age Horvath IEAA, Age Hannum IEAA
[2] As chlorella powder, yielding 13.5mg spermidine
[3] Highest Quality Extra-Virgin Olive Oil

>76% oleic acid
<9 and ideally <6 meq/kg peroxide value
<0.3% free fatty acids (FFA)
>85% 1.2 DAGs or > 90%
>560 mg/kg total phenolics as measured via HPLC total biophenols IOC
Blueprint Less than 8 months old
Store in cool, light free environment
Blueprint Starter Guide [4] An older free testosterone index (FTI) is indicative of caloric restriction optimal
By The Numbers nutrition (CRON) being deployed effectively; in the context of CRON the FTI is not
Step 1: Meal Prep representative of a high accuracy biological age marker of the testes, but rather to
Step 2: Supplements validate that CRON is being induced but not to such an extent that FTI is going too low and
Step 3: Measurements too old equivalent; typically a FTI of 40 - 60 represents this. FTI or total T below the normal
range is likely unhealthy, and given CRON’s mechanism of action may partially act via
lowering total T and FTI, it can be thought that T above the normal range for young men (or
Bryan Johnson’s Blueprint even upper quin/quartiles) could be suboptimal for longevity. Note that NIA mouse
Current Results lifespan studies have shown male mice given oestrogen show reliable mean and maximum
Routine Measurement healthspan and lifespan extension and that the human male to female centenarian ratio
Heart / Brain / Lung can be as low as 1 to 10, theoretically partially mediated by the accelerated aging effect of
Gastrointestinal higher testosterone to estrogen ratios, and higher absolute T and FTI.
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest
Latest Photos
FAQ
Photos
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn Monthly Notes
bryanjohnson.co
Reddit Contents
Newsletter January/February 2022
Email December 2021
November 2021
October 2021
news@bryanjohnson.co September 2021
August 2021
January/February 2022
Been on Blueprint for 9 months now. A quick glance at a few markers:

Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co A snapshot of other activities
Reddit
Newsletter
Email
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
CapsoCam details:
Connect I swallowed this pill, the size of a baby carrot, after fasting for 24 hours. Then took
Twitter
laxatives for 6 hours. It reemerged 10 hours and 38 minutes later, having taken 33,537
YouTube
images of my intestinal tract.
Medium
Instagram
Main things we were looking for: lymphoma, Crohn’s ulcerations, small bowel cancer,
LinkedIn
diverticula, and polyps. Nothing found. Most common small bowel changes with age are
bryanjohnson.co
motility, peristalsis reduction, dysphagia and enteric neuropathy.
Reddit
Newsletter
Advantages of small bowel pillcams include screening and baseline results for n=1 study.
Email
Exploring the future of being human:
My primary objective with Blueprint is to explore the future of being human. Food,
news@bryanjohnson.co supplements, sleep and exercise are necessary for life, however not the primary
motivators for most. Blueprint has automated these basics so that I can reallocate my
attention to a new horizon of human exploration. For example, I no longer have to deal with
the complicated decision making about what to eat. My body - through all the
measurements I do - tells me what it needs. I also no longer deal with the emotional
turbulence that accompanied my binge eating, second servings, and endless
rationalizations for bad eating behavior. What a relief that’s been.
Here is one way to think about why building these systems are useful—questions I’ve
contemplated for myself and others:
If you felt energized instead of lethargic, what would you dream of?
If your body didn’t have debilitating aches and pains, what would you be doing?
If you weren’t battling depression, what might life feel like?
If you weren’t in cognitive decline, how would you use your mind?
Blueprint You get the point. When the basics are solved, each of us can level up. John Adams argued
eloquently about this at a larger scale, noting that entire generations sometimes do the
tough work to free up future generations:
By The Numbers “I must study politics and war, that our sons may have liberty to study mathematics and
Step 1: Meal Prep philosophy. Our sons ought to study mathematics and philosophy, geography, natural
Step 2: Supplements history and naval architecture, navigation, commerce and agriculture in order to give their
Step 3: Measurements children a right to study painting, poetry, music, architecture, statuary, tapestry and
porcelain.”
Bryan Johnson’s Blueprint With some personal momentum around my Blueprint regimen for food, exercise and sleep,
Current Results I’ve recently turned my attention to the psychological, spiritual and imaginative aspects of
Routine Measurement this exploration. This picture was taken last weekend with some friends. The attire was
Heart / Brain / Lung unusual for me, but wearing it in public provoked my brain. Alerting me to the invisible
Gastrointestinal borders of social norms. Norms standardize, which is helpful; but they also straightjacket.
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Notes:
1. Biological age shows if you are at lower or higher risk for something versus a healthy
person of the same chronological age (ref). A more detailed explanation: biological age
describes the difference between a healthy population’s average score for each
chronological age and an individual’s score. Specific markers that are highly correlated
with clinical outcomes, and which meet specific biological age marker checklist
quality criteria must be selected, and can be combined, to create valid biological age
results. The more individual biological age markers that are combined, the more
accurately you can predict health, rejuvenation and lifespan. Read more about
Blueprint’s 15 Criteria for Biological Age Determination.
2. NAD increased from 26 umol/L to 36 umol/L. Dosing, based upon measurement, with
nicotinamide riboside (NR).
3. Heart input includes only Max Heart Rate (improved from 169 bpm to 183 bpm). We’ve
Blueprint only done one echocardiogram. Need two before adding age scores.
4. White Blood Cell Age includes EPI TOC methylation marker, principal component
analysis predicted telomere length methylation marker, QFISH median and 20th centile
Blueprint Starter Guide PBMC telomere length, with additional markers to improve this model ongoing.
By The Numbers 5. HRV raised from 37 to 54 (Whoop 7 day average rMSSD deep sleep 5 min HRV)
Step 1: Meal Prep 6. Our skin biological age calculations include a full-body, 60+ point measurement system
Step 2: Supplements using Merz, Visia, and autofluorescence imaging. The April 2021 biological age score is
Step 3: Measurements an approximation because the full suite of measurements were not yet completed.
7. Oral health, gums:
No bleeding, even w/ robust probing. My dentist comments that I have the gums of a
Bryan Johnson’s Blueprint teenager.
Current Results Recession - improved from .28 mm to .20 mm, age reduction 40 to 35
Routine Measurement 8. Epigenetic biological aging, wrote up an explanation: An epigenetic age reduction world
Heart / Brain / Lung record?
Gastrointestinal 9. DunedinPoAm is an epigenetic marker that measures the pace of aging. A new marker
Hair / Skin / Eye / Ear from 2020 and is still in the clinical validation phase. Is a high standard deviation
Oral / Sleep / Other marker. Similar to hsCRP (inflammation), DunedinPaAM is a multi-system marker and
Diet / Supplements better used in combination with others.
Fitness 10. Inflammation marker: hsCRP (.80 to .18 mg/dL, age 10. 80% reduction). hsCRP is a multi-
Notable Challenges system marker, which we normally do not use by itself as a biological age marker. Using
Appendix here for the simplicity of conveyance. Read more how we determine biological age
Latest Photos markers.
FAQ 11. Fitness scores are listed out in monthly notes.
[Archived] Monthly Notes 12. Hearing - normal and high frequencies were tested of the inner ear.
13. Kidney. We only have one kidney ultrasound measurement so this number is tentative.
Best to always have at least two measurements.
Join our team → 14. Images captured on CapsoCam Small Bowel Pillcam.
Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
December 2021
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Heart / Brain / Lung Wins
Gastrointestinal 117 new age reduction points
Hair / Skin / Eye / Ear Total 1,216
Diet / Supplements NEW! A Blueprint Basics guide that includes:
Fitness 1. Philosophical Principles
Notable Challenges 2. Blueprint at a glance
Appendix 3. Current Results
Latest Photos a. Biomarker Stats
FAQ b. Fitness Scores
[Archived] Monthly Notes c. Latest Photos
4. Current Routine
a. Daily Schedule
Join our team →
b. Diet
Media Kit →
c. Supplements
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Blueprint progress at a glance

. 2,150 calories/day
+ 19% protein, 33% carbs, 48% fat
+ Vegan
+ ~16 hour daily fast
+ 70+lbs of vegetables monthly
. Biomarkers (all optimal)

+ IGF-1 131 ng/mL
+ Testosterone 650.8 ng/dL
+ Free testosterone index (total t/SHBG) SHGB improved to .34 (See Footnote) [1].
+ C-Reactive Protein (CRP) 0.18 mg/L (basically no detectable inflammation in my body)
+ Cholesterol
+ Total 128 mg/dL
+ HDL 63 mg/dL
+ LDL 52 mg/dL
Blueprint + Liver markers
+ GGT 13 IU/L
+ ALT 34 IU/L
Blueprint Starter Guide + ALP 95 IU/L
By The Numbers + AST 35 IU/L
Step 1: Meal Prep + Blood Glucose levels are perfect. Resting steadily at 90 mg/dL, 24hrs/7 days.
Step 2: Supplements
Step 3: Measurements . Fitness scores (ref: ACSM). Currently scoring as equivalent to top 10% of 18 year olds in
the following:
+ Bench press single rep max, 235lbs.
Bryan Johnson’s Blueprint + VO2 max 53.6 mL/(kg·min)
Current Results + Leg press, single rep max. 780 lbs
Routine Measurement + Push ups, continuous, 60
Heart / Brain / Lung + YMCA sit and reach, 26.5 inches. Equivalent to age 18.
Gastrointestinal + Grip strength (dominant hand) 60 kg, above the age related peak that occurs in men at
Hair / Skin / Eye / Ear age 32.5 (Jamar Dynamometer Corporation reference data)
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
When I Grow Younger, I’d like to be…
Email ID’d
asked if I need a note for being late
news@bryanjohnson.co Fun Stuff

My 16 yr old eats Super Veggie for lunch at school. His friends now refer to it as “Green
paste” and “Sludge”. His friend offering his observations 😂
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Measurements
. Heart age/health (Mobilograph)
Join our team → - Resting bilateral triple brachial systolic, diastolic and pulse pressure are at 114, 76 and 37
Media Kit → mmHg, equal to age 25 and 33 (max reduction equivalent)
- Resting bilateral triple central systolic and pulse pressure are at 102 and and 24 mmHg
at age 25 and age 40 (marker reduction can’t go lower than age 40, therefore max
Connect reduction equivalent)
Twitter
- Resting bilateral triple central brachial pulse pressure amplification ratio at 1.6, with
YouTube
max reduction at age 25
Medium - Resting bilateral triple augmentation index and pressure at 2.8% and 2.3 mmHg both at
Instagram
age 20 max reduction gender matched equivalent
LinkedIn
bryanjohnson.co Ultrasound measurements
Reddit
- Using ultrasound to evaluate potential vein damage from serial blood draws. No damage
Newsletter
found. Bilateral antecubitcal fossae (ACF) venous ultrasound was performed to identify
Email potential venous wall or valve pathology related to serial blood draws of the ACF veins,
with no pathology identified, suggesting further draws at this site are safe.
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Oral / Sleep / Other MRI
Diet / Supplements - MRI cancer screening. Nothing suspicious was identified. Head to lower sacral non-
Fitness contrast 3T T1, T2 and DWI were performed (with some regions missed for DWI), with
Notable Challenges additional FLAIR on the head region, HASTE on abdominal region and sagittal STIR on C1 to
Appendix S2 were performed for cancer screening with no suspicious, potentially suspicious or
Latest Photos likert ⅗ or greater lesions identified
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
news@bryanjohnson.co Eye measurements

- Sub-foveal choroidal thickness on enhanced depth imaging spectral domain optical
coherence tomography (sfCT EDI-SD-OCT) was acquired showing 332 microns and 400
microns respectively; however, future 3D choroidal quantification methods we will
perform will have lower standard deviation and higher biological age resolution (3D image
of my eye)
Skin measurements
- Autofluorescence with new high accuracy protocol, excluding confounding factors this
time round, triple ventral forearm measures scoring at 2 AU and age 49 equivalent, down
from age 91
Sensory nervous system measurements

- Right plantar 2 point discrimination of 1.5 cm coming in at age 30 equivalent
[1] An older free testosterone index (FTI) is indicative of caloric restriction optimal
nutrition (CRON) being deployed effectively; in the context of CRON the FTI is not
representative of a high accuracy biological age marker of the testes, but rather to
Blueprint validate that CRON is being induced but not to such an extent that FTI is going too low and
too old equivalent; typically a FTI of 40 - 60 represents this. FTI or total T below the normal
range is likely unhealthy, and given CRON’s mechanism of action may partially act via
Blueprint Starter Guide lowering total T and FTI, it can be thought that T above the normal range for young men (or
By The Numbers even upper quin/quartiles) could be suboptimal for longevity. Note that NIA mouse
Step 1: Meal Prep lifespan studies have shown male mice given oestrogen show reliable mean and maximum
Step 2: Supplements healthspan and lifespan extension and that the human male to female centenarian ratio
Step 3: Measurements can be as low as 1 to 10, theoretically partially mediated by the accelerated aging effect of
higher testosterone to estrogen ratios, and higher absolute T and FTI.

Current Results
Routine Measurement
Heart / Brain / Lung NOVEMBER 2021
Gastrointestinal
Diet / Supplements
A typical Blueprint morning / Nov 2021
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn Monthly stats as of Nov 30th
bryanjohnson.co 165.2 lbs (90% lean mass)
Reddit 5.7% body fat
Newsletter 4.3% bone mass
Email 60.9% body water
22.3 BMI
2,150 ave daily caloric intake
Wins
Total new age reduction points: 332
Total: 1099
Measurements
Ultrasound measurements are now in. A modality of high resolution pre-aging-diseases

tests, which are being integrated with other such tests of different modalities (devices,
biofluids). See Pyramid of aging markers below to understand why imaging based
measurement is a positive step forward for Blueprint.
Carotid arteries
Pressure strain elastic modulus (PSEM) of the right and left common carotid arteries
(RCCA and LCCA) elasticity scoring at 4.51 Pascal units age 26 equivalent and 2.82
Pascal units age 18 equivalent respectively (ref)
Common carotid average intima media thicknesses age 32 equivalent, at 0.47 mm

Blueprint thickness, although there is little change between age 18 and age 32 (only 0.03 mm)
(ref)
No plaque or atherosclerosis. Details: total plaque area across 6 carotid artery
Blueprint Starter Guide branches of 0 cm^2, showing no significant atherosclerosis; with plaque being defined
By The Numbers as any thickening of the intima media beyond 1 mm.
Step 1: Meal Prep Internal carotid artery maximum intima media thicknesses age 25 equivalent, as low as
Step 2: Supplements is possible to score, at 0.51 and 0.45 mm (ref)
Heart quantitative aging echocardiogram

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Left ventricle
Media Kit →
Intraventricular relaxation time (IVRT) of 50.6 ms scored at age 19 average (ref)
E/A pulsed wave doppler in the mitral valve of 1.67 score (dimensionless) coming in
Connect at age 28, with the E component at 0.96 m/s of age 15 average for healthy caucasian
Twitter men (This is a measure of how well blood is flowing through the mitral valve) (ref)
YouTube Tissue doppler showed septal LV E’ (e prime) mitral annulus speed of 11.12 cm/s at
Medium age 24 average (ref) (This is a measure of how well the left ventricle septum is
Instagram contracting back and forth)
LinkedIn
bryanjohnson.co Mitral valve pulsed wave doppler still taken during echocardiogram. Clearly shows the
Reddit four chambers of the heart and the blood flow toward and away from the transducer, red
Newsletter and blue colors respectively.
Email
Kidneys
Zero cysts, zero parenchymal thickness abnormalities (i.e. irregular or thinning)
present in the kidneys
Renal interlobar arteries resistive index (RRI) coming in at 0.46 (right kidney) and 0.49
Blueprint (left kidney), equal to age 25 of a newly diagnosed essential hypertensive, but
otherwise average, western population (ref) (non-hypertensive population data
currently not available)
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Thyroid
Thyroid volume (increases with age) coming in at age 23 equivalent at 20.9 milliliters
Join our team → (ref)
Media Kit →
Prostate
Prostate volume (increases with age) coming in at age 30 equivalent for a Westerner at
Connect
19.14 milliliters (ref)
Twitter
YouTube
Frailty index
Medium
0.0326 - equivalent to age 20 (ref)
Instagram
FI-46 specific cut points derived from Blodgett 2014
LinkedIn
bryanjohnson.co
More ultrasound results will be posted in the coming weeks as they’re still being
Reddit
calculated.
Newsletter
Email Oral health results
My dentist reports “you have the gums of a healthy teenager”
Improved plaque index to 63.6% (tracked plaque in mouth post brushing to asses how
news@bryanjohnson.co to improving brushing technique)
Filled the one remaining 4 mm pocket on #11.
Continued to work on oral rejuvenation, completing another procedure. Procedure
notes:
Measured plaque index via plaque disclosing tablets, had scaling done
My most recessed gums were separated from the bone
Under topical and injected anesthetic had 40 mL of blood drawn and separated into
PRF (platelet rich fibrin) and PRP (platelet rich plasma):
Half the PRF was mixed with human bone (70% cancellous 30% cortical) and
emdogain and placed into the gum pockets
Half the PRF was mixed with collagen to make membranes that were placed over
the gum pockets
Anti-pathogen LASER was done for 5-8 minutes per site for sterility and to
further enhance wound response
Periacryl was placed over the top of the membranes to keep things in place
The PRP was then injected into the gums
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
Cognitive function
ETS letter sets and RAVENS progressive matrices are now down below my
chronological age, with ETS at age 27 average
Blood Glucose levels are perfect. Resting steadily around 90 mg/dL over 24hrs/7 days.
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ In need of some love
Echo measurement of the Left ventricle A’ Mitral Annulus TDI measured at age 91. Will re-
measure.
Join our team →
Media Kit → Up Next
Autofluorescence
VISIA Skin Analysis
Connect Skin quantification: we are researching and starting to implement skin rejuvenation
Twitter interventions using devices and custom formulations. Building a layered measurement
YouTube protocol to track progress including:
Medium A) Resolution imaging (Sony a7riv 61 megapixel w/ 85 mm Sigma lens)
Instagram B) Biopsy (without scarring, researching .33mm micro-biopsy)
LinkedIn C) Multi-point positioning images with overlays to capture UV damage, age spots,
bryanjohnson.co and wrinkles.
Reddit
Newsletter
Email
Completed a routine comprehensive hetrosexual male sexual health panel:

Urine Chlamydia
Urine Gonorrhea
Hepatitis B [blood]
HepB core antibody, surface antibody, and surface antigen
Hepatitis C [blood]
Blueprint Herpes Simplex Virus I (Typically Oral Herpes)
Herpes Simplex Virus II (Typically Genital Herpes)
Oral Human Papilloma Virus (HPV)
Blueprint Starter Guide PCR HPV 20 subtypes
By The Numbers HIV 1 [blood]
Step 1: Meal Prep HIV 2 [blood]
Step 2: Supplements RPR Syphilis [blood]
Step 3: Measurements Also have the Gardasil 9 HPV vaccine
Changes and Additions

Bryan Johnson’s Blueprint Reducing caloric intake to 2,150 from 2,250. Noteworthy as 3,000 calories would be the
Current Results general recommendation for my age and activity level.
Routine Measurement New workout protocol started Dec. 1. Detailed at the end of Nov notes.
Heart / Brain / Lung Wallpapered the gym to create a forest environment, which makes me feel immensely
Gastrointestinal happy. (ref)
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit Fun Fact
Newsletter Am eating 50+lbs of vegetables monthly. This only includes two of the three meals which I
Email eat daily, Super Veggie and Nutty Pudding. The third meal is also vegetables of various
sorts that change weekly, but not included in these numbers you see here.
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email This is breakfast (Super Veggie)
The quest for ever better markers
Blueprint Pyramid of aging markers (levels)..

1: Symptoms: waiting for an aging disease to become symptomatic before it is
recognised
Blueprint Starter Guide 2: Screening tests: waiting for an aging disease to occur before it is detected
By The Numbers 3: Low resolution pre-aging-disease tests: waiting for advanced stages of pre-disease
Step 1: Meal Prep to occur before it is recognised
Step 2: Supplements 4: High resolution pre-aging-disease tests: waiting for only a small amount of pre-
Step 3: Measurements disease to occur before it is recognised
5: Integration of multiple high-resolution pre-disease tests in complex ways: provides
additional prognostic, pattern matching and clinically actionable therapeutic strategic
Bryan Johnson’s Blueprint insight beyond categories 1 - 4
Current Results
Routine Measurement New workout protocol (Dec. 1)
Heart / Brain / Lung Designed by Jefferson Johnson.
Gastrointestinal
Hair / Skin / Eye / Ear Monday A:
Oral / Sleep / Other A: Sled ROKP x 5 min
Diet / Supplements B: Poliquin Step-Ups, 5 x 20
Fitness C1: Dead Squats, 10 x 10
Notable Challenges C2: SL Back Extension, 5 x 10, then Eccentric Nordics, 5 x 5
Appendix
Latest Photos Monday B:
FAQ A: Sled ROKP x 5 min
[Archived] Monthly Notes B: Poliquin Step-Ups, 5 x 20
C1: Reverse Nordics, 5 x 5
C2: Eccentric Nordics, 5 x 5
Join our team → D: SL Back Extension, 5 x 10
Media Kit →
Tuesday:
A: Sled Push-Pull x 100 yards
Connect B1: Incline DB Press or Dip, 10 x 10
Twitter B2: Incline DB Row or Chin-Up, 10 x 10
YouTube HIIT 15 min
Medium
Instagram Wednesday:
LinkedIn A: Sled ROKP x 5 min
bryanjohnson.co B: Standing Leg Lifts, 3 x 10
Reddit C: Loaded Butterflies, 3 x 10
Newsletter D: QL Flexion, 3 x 10
Email Stretch! Wherever you need the most work.
Thursday:
news@bryanjohnson.co A: Heavy Sled Drive x 100 yards
B: ATG Split Squats, 10 x 5
C1: Rounded Back Extensions, 5 x 20
C2: Jefferson Curls, 5 x 5
C3: L-Sits or Garhammer Raises, 5 x 10
HIIT 15 min
Friday:
A: Sled ROKP x 5 min
B: External Rotation, 5 x 5
C: Powell Raise, 5 x 5
D1: Cross Bench Pullover, 5 x 10
D2: Trap-3 Raise, 5 x 5
E: Shrugs, 5 x 10
Saturday:
A: Sled Push-Pull x 100 yards
B1: IsoTib Raises, 4 x 25

Blueprint B2: Seated Calf Raises, 4 x 25
C: IsoTib Ankle Rotations, 3 x 60 seconds
D: Straight Leg Calf Raises, 5 x 15
Blueprint Starter Guide Stretch! Wherever you need the most work.
By The Numbers HIIT 15 min
Step 1: Meal Prep
Step 2: Supplements Sunday:
Step 3: Measurements Stretch! Wherever you need the most work.
Stretches:
Bryan Johnson’s Blueprint 90/90 External Rotation Stretch x 3 min
Current Results Posterior Hip Capsule Stretch x 3 min
Routine Measurement 90/90 Internal Rotation Stretch x 3 min
Heart / Brain / Lung Hip Swivels x 1 min
Gastrointestinal Ankle Inversion Stretch x 2 min
Hair / Skin / Eye / Ear Plantar Fascia Stretch x 2 min
Oral / Sleep / Other Tib Stretch x 2 min
Diet / Supplements Gastroc Stretch x 2 min
Fitness Soleus Stretch x 2 min
Notable Challenges Slant Jefferson Stretch (flex tib and quad) x 2 min
Appendix Elephant Walk (flex quad) x 60
Latest Photos Couch Stretch x 2 min
FAQ Hip Flexor Stretch x 2 min
[Archived] Monthly Notes Standing Pancake x 2 min
Join our team →

Media Kit →
OCTOBER 2021
Connect
Twitter
YouTube A Blueprint workout / Oct 2021
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
A Blueprint workout (Mondays).

Architected by Jefferson Johnson
(rim is 9’6”)
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix Spoke at the same conference four years apart (“Things That Will Blow Your Mind” 2017 and
Latest Photos 2021 Milken Global Conference) #Blueprint
FAQ
[Archived] Monthly Notes Wins
75 new age reduction points! Total score now 768.

Join our team →
Media Kit → New maxHR of 183 bpm, = to age 37, 5% improvement in 90 days. 8% increase (from 169
bpm) in 12 months (originally age 60). 23 year age reduction to date. Exciting because we
couldn’t get maxHR to budge for over 12 months. Neither could we find any research
Connect showing maxHR increase was possible. Measured w/ Polar H10
Twitter
YouTube Improved HRV by 2%, 55 from 54 (Whoop 7 day average rMSSD deep sleep 5 min HRV)
Medium
Instagram Waist circumference measurement 82.8 cm, average for a 25 year old (maximum age
LinkedIn reduction)
bryanjohnson.co
Reddit BIA scale body fat% 21-23 ave BMI, = to age 16 (max reduction)
Newsletter
Email Oral dashboard
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix Gingival index and calculus index scoring 0, the lowest possible; having the same level of
Latest Photos calculus and gum inflammation as a 17 year old.
FAQ
[Archived] Monthly Notes Lung test results
DLCO at age 38.5 equivalent, a measure of the ability of the lungs air sacs, alveoli, to pass
Join our team → oxygen into the red blood cells in the lung capillaries
Media Kit →
Diaphragm: Maximum inspiratory and expiratory pressure scored at 155 and 117 cmH2O
respectively, = to age 20 (maximum possible reduction) for both markers. These measure
Connect the strength of the double-domed diaphragm muscle below the lungs, with my diaphragm
Twitter showing no signs of weakening with chronological age.
YouTube
Medium My PWV of 5.7, ranks in 10% <30, top 5% of 45+.
Instagram
LinkedIn
Blood urea nitrogen, a measure of protein intake and kidney function, was lowered to 13
bryanjohnson.co mg/dL, deeper into the optimal range for all cause mortality and scoring age 21 equivalent.
Reddit
Newsletter
Whole body Biological Age Merz Score reduced from age 36 to 34 since September 2021,
Email potentially due to better lighting on photos and not yet from a direct benefit of skin
interventions.
news@bryanjohnson.co In need of some love
Plaque index raised, possibly related to the plateauing of probing depth gains in the last
2 months.
A new Toxic Metals (urine) test was completed and resubmitted for analysis to confirm
reduction in Palladium levels (See Sept notes for more details).
Unchanged from September
Daily protocol
(experimenting with) LED therapy: for skin rejuvenation and HRV, 3x a week on mixed
red, near-infrared and blue LED mode during mediation for 15-30 minutes
Blueprint SEPTEMBER 2021

Wins
By The Numbers
My dad incorporated my protocol with exactitude and lost 25lbs in three months. He
Step 1: Meal Prep
feels as spry as I ever remember him being. He remarked, “Removing me from myself
Step 2: Supplements
has been the best thing I’ve done in decades.”
228 new age reversal points scored. 507 total.
My body has near undetectable levels of inflammation, C-Reactive Protein <.15 mg/L
Bryan Johnson’s Blueprint Blood pressure perfect, averaging 102/61
Current Results Body fat increased from 3.5% to 6% due to transitioning to three meals a day (10-16
Routine Measurement hour fast), from one meal a day (~22 hr fast). One meal a day was convenient for my
Heart / Brain / Lung work schedule, but made my body fat too low. Also feel increased energy with this
Gastrointestinal modification. No adverse effects to sleep.
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter Went to the gym and did a bunch of age assessments:
Email New VO2 max record of 53.6 mL/(kg·min). Equivalent to the top 25% of 18 year olds.
(ref: ACSM)
New max HR, increased from 174 to 176. Even though only a 1.2% increase, significant
as we have yet to find any evidence of how to increase maxHR.
Bench press single rep max, 235lbs. Equivalent to top 10% of 18 year olds (ref: ACSM)
Leg press, single rep max. 780 lbs. Equivalent to the top 10% of 18 year olds. (ref:
ACSM)
Push ups, continuous, 60. Equivalent to age 18, top 10% of 18 year olds. (ref: ACSM)
YMCA sit and reach, 26.5 inches. Equivalent to age 18. (ref: ACSM)
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
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos Intracellular NAD age marker, putting me at age 24, down from age 36. (Personal
FAQ conversation with Jinfiniti)
[Archived] Monthly Notes Initial measurement: 25.9 uM on 7/5. Target 36uM.
Increased daily Nicotinamide Riboside (NR) to 500mg from 250mg on 7/11
30.6 uM on 8/18 (age 24)
Join our team → Further increased NR to 750mg daily on 9/5
Media Kit → Next measurement 10/1
Blood test results from August (using BD 23g butterfly)
Improvement of Free testosterone index (total t/SHBG)SHGB improved to .34
Connect (equivalent to age 48). July measured .29 (equal to age 59). (ref: PubMed)
Twitter Ferritin up 14% to 22 ug/dL. Desired 30-60 ug/dL
YouTube Toxic Metal Palladium measured 37 ug/g, 100x recommended levels. Yikes! (See Need
Medium Some Love for details)
Instagram Aldosterone (morning, seated) levels improved from 18 to 10.9 ng/dL.
LinkedIn Vit C serum level 1.5 mg/dL (optimal range for all cause mortality)
bryanjohnson.co Vit K dcp .3 ng/mL (optimal range for clinical outcomes)
Reddit CoQ10 1.23 ug/mL (optimal range)
Newsletter Beta carotene 118 mg/dL above reference range
Email IGF-1 of 131 ng/mL (optimal range)
DHEA-S raised from 308 to 353 ug/dL, reducing DHEA-S adrenal gland surrogate
hormonal marker biological age from 31 to 27
news@bryanjohnson.co LDL of 52 mg/dL
Red blood cell (RBC) DHA Omega 3 below reference range to reduce RBC
peroxidisability index (as DHA is a hexuple unsaturated fatty acid (a polyunsaturated
fatty acid with 6 double bonds, i.e. highly prone to oxidising) and has been linked to
accelerated aging in wild type mouse lifespan studies when mice are on calorie
restriction optimal nutrition (CRON))
ALA Omega 3 above reference range, as a ‘safer’ less oxidisable omega 3 membrane
lipid
Pulse-wave Velocity (PWV) decreased from 6.2 to 5.7, equivalent to age 30, as low as
the biological age reference range goes.
Whoop 14 day average rMSSD deep sleep 5 min HRV at new record high, 54 ms, up from
37 ms in February, equivalent to reducing sympathetic nervous system vagal nerve tone
biomarker biological age from 54 to 39.6
Gum recession, a marker that is often thought to be hard to reverse without ‘pinhole
technique’ surgery - has dropped from 0.28 mm (28 tooth, 6 site per tooth mean
average), to 0.2 mm in 120 days, from age 39 to 35, around 1 year drop per month,
through non-surgical interventions. (For 20 years, had non-diagnosed and then

Blueprint improperly treated bruxism.)
Gum pocket depth (also mean average of 6 sites on each of 28 teeth) has dropped from
2.7 mm to 2.1 mm in a similar time through non surgical interventions, from age 79 to
Blueprint Starter Guide age 61 equivalent based on one reference dataset. We are still searching for the most
By The Numbers appropriate reference biological age dataset for pocket depth, however what is clear is
Step 1: Meal Prep that further away from 3 mm mean pocket depth is representative of a healthier mouth
Step 2: Supplements (ref: Mayo Clinic).
In need of some love

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team → My recent Toxic Metals (urine) test revealed my Palladium (Pd) levels were 37 ug/g,
Media Kit → when the recommended reference range was < 0.3, making my levels 100x what was
considered to be safe.
Connect
Twitter
YouTube
Medium
Instagram
LinkedIn
bryanjohnson.co
Reddit
Newsletter
Email
We identified the source of Palladium, coming from a crown placed a few months ago.
It was removed and replaced with Zirconia. My moderate eye irritation, a symptom of
Palladium toxicity, for which we could not identify a source, disappeared after the
removal. Here is the materials data on the gold crown that was leaching Palladium into
my body.
August Skin Autofluorescence measurements, showing my hand age to be equivalent to
84 were flawed due to misunderstanding measurement guidelines. (sigh of relief). Will
remeasure in the coming months. (reference paper)
Added 70 grams of spinach to Super Veggie for ~10mg of Lutein daily

Added EPA (500mg) with vitamin E

Blueprint Added probiotic (8 billion microorganisms per capsule)
Daily protocol
By The Numbers Height: 6’0”
Step 1: Meal Prep Weight: 163 lbs
Step 2: Supplements Body Fat: 6%
Step 3: Measurements 2,250 calories (17% protein, 48% fat, 35% carbs)
Three meals, 10-14 hr fast

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Breakfast: Super Veggie
Broccoli, 250 grams
Connect Cauliflower, 150 grams
Twitter Spinach, 70 grams
YouTube Shitake or Maitake Mushrooms, 50grams
Medium Black lentils, 300 grams
Instagram Garlic, 1 clove
LinkedIn Ginger Root, 3 grams
bryanjohnson.co Lime Juice, 1
Reddit Apple Cider Vinegar, 1 Tbsp
Newsletter Hemp Seeds, 1 Tbsp
Email Flavored with NuSalt
Lunch: leafy greens, vegetables, berries, seeds and nuts
Dinner: Nutty Pudding (sweetened w/ 7g of Trehalose)
50-100 mL Almond Milk
2 Tbsp ground macadamia nuts
2 tsp of ground walnuts
1 tsp of ground flaxseed (seed that is ground into flour)
1 Tbsp non dutched cocoa
1 tsp (heaping)
2 T chia seeds
1/2 tsp ceylon cinnamon
1/2 cup blueberries
1/4 cup raspberries
3 cherries
2 oz pomegranate juice
Other
Olive Oil, 3 Tbsp (45mL)
Spermidine, as chlorella powder, 15g giving 13.5mg spermidine
Pea Protein
Collagen Peptides
Blueprint Amino complex
Creatine, 2.5g
Blueprint Starter Guide Supplements

By The Numbers
Step 1: Meal Prep w/Breakfast
Step 2: Supplements B Complex (folate/folic acid free, and pre-metabolised forms), 0.15 pill/day
Step 3: Measurements BroccoMax 250mg
Cocoa Flavanols 900mg
D-3 2,000 IU
Bryan Johnson’s Blueprint Garlic 2.4g equivalent
Current Results Ginger Root 2.2g
Routine Measurement Glucosamine Sulphate 2KCL 1,500mg
Heart / Brain / Lung Iodine as potassium iodide, 75 micrograms
Gastrointestinal Lithium, as lithium orotate, 1mg
Hair / Skin / Eye / Ear Lycopene 10mg
Oral / Sleep / Other Lysine 1g
Diet / Supplements Nicotinamide Riboside 375mg
Fitness Turmeric with piperine 1g
Notable Challenges Taurine 1g
Appendix Ubiquinol 100mg
Latest Photos
FAQ w/Lunch
[Archived] Monthly Notes BroccoMax 250mg
C (vit) 250
Join our team → D-3 2,000 IU
Media Kit → EPA 500mg with vitamin E 5mg
Garlic 2.4g
Ginger Root 2.2g
Connect Glucosamine Sulphate 2KCL 1,500mg
Twitter Hyaluronic Acid 300mg
YouTube Iron 50mg
Medium Lithium 1mg
Instagram Lycopene 10mg
LinkedIn Lysine 1g
bryanjohnson.co Nicotinamide Riboside 375mg
Reddit Probiotic, 8 billion microorganisms per capsule
Newsletter Turmeric 1g
Email Taurine 1g
Ubiquinol 100mg
news@bryanjohnson.co Before bed

DHEA 25 mg
Melatonin 300 mcg
Exercise
60-90 min daily (Designed by my 18 yr old son, inspiration by Ben Patrick)
HIIT, 45 min weekly
Monday:
- Warm Up: Sled ROKP x 5 min (BURN)
- A1: Tib Bar/Iso Tib, 4 x 25 (1/1/X/1)
- A2: Seated Calf, 4 x 25 (1/1/X/1)
- B: Straight Leg Calf Raises, 4 x 10 (1/1/X/1)
- C: Poliquin Step-Ups, 10 x 10 (Goal: 100% BW on back) (6 inch elevation + slant) (knee
strength)
- D: VMO Squats, 10 x 10 (need squat rack) (breath in and brace down, to tuck pelvis, EVERY
REP)
- E1: Reverse Nordic, 5 x 5 (flex glutes)

Blueprint - E2: Alternate Nordics (5 x 5) and RDL (10 x 10) GO HARD
Tuesday:
Blueprint Starter Guide - Warm Up: Sled ROKP x 5 min
By The Numbers - A: Patrick Step-Ups, 10 x 10 (Goal: 100% BW on back) (8 inch elevation) (three 45 plates
Step 1: Meal Prep and one 25 plate stacked on each other) (ankle mobility + hip stability) (so controlled)
Step 2: Supplements - B: ATG Split Squats, 10 x 5 (hold bottom for 5 seconds) (breath in and brace, to tuck pelvis,
Step 3: Measurements EVERY REP) (squeeze back glute, back leg as straight as possible) (most important part of
this exercise is the hip flexor flexibility)
- C1: Rounded Back Extensions, 6 x 20 (10 and 2)
Bryan Johnson’s Blueprint - C2: FLAT Jefferson Curls, 3 x 10 half reps, then 3 x 5 full reps. (spinal segmentation, glute
Current Results squeeze to come back up) (tuck chin, round and relax shoulders, let shoulders hang,
Routine Measurement weight on ball of feet, each spine segment at a time, squeeze quads, hip flexors, even abs
Heart / Brain / Lung and pull yourself deeper, squeeze glute to come back up, each spinal segment at a time)
Gastrointestinal - D1: Hanging or Grounded L-Sits, 5 x 20 seconds
Hair / Skin / Eye / Ear - D2: Cross Bench Pullovers, 5 x 10 at (different levels)
Diet / Supplements Wednesday:
Fitness - Upper
Notable Challenges
Appendix Thursday:
Latest Photos - A1: Wall Tib, 4 x 25 (1/1/X/1)
FAQ - A2: KOT Calf Raises, 4 x 25 (1/1/X/1)
[Archived] Monthly Notes - B: Standing Leg Lifts, 4 x 20 (1/1/X/1) (banded adductors)
- C1: Loaded Butterflies, 5 x 20 (holds and reps)
- C2: QL Flexion, 5 x 20 (front leg in back) (pure lateral movement)
Join our team → - D: IsoTib Ankle Rotations, 3 x 60 seconds
Media Kit → - E: Stretch!
Friday:
Connect - A1: Rounded Back Extensions, 6 x 20
Twitter - A2: FLAT Jefferson Curls, 3 x 10 half reps, then 3 x 5 full reps.
YouTube - B1: Hanging, Grounded, L-Sits or Garhammer Raises, 5 x 20 reps/seconds
Medium - B2: Cross Bench Pullovers, 5 x 10 at different levels
Instagram - C: Stretch!
LinkedIn -
bryanjohnson.co S:
Reddit - Jump!
Newsletter S:
Email - Upper
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter My dad incorporated my protocol with exactitude and lost 25lbs in three months. He feels
YouTube as spry as I ever remember him being. He remarked, “Removing me from myself has been
Medium the best thing I’ve done in decades.”
Instagram
LinkedIn
bryanjohnson.co 1 Highest Quality Extra-Virgin Olive Oil
Reddit >76% oleic acid
Newsletter <9 and ideally <6 meq/kg peroxide value
Email <0.3% free fatty acids (FFA)
>85% 1.2 DAGs or > 90%
news@bryanjohnson.co Less than 8 months old
Stored in a cool light free environment
AUGUST 2021
Wins
7 year age reduction in Horvath-Levine Phenoage Blood Panel, 36.1 to 27.9, between Jan
and May 2021, estimated 10 year age reduction after adjusting creatinine down to
January levels and taking into account not stopping relatively high dose creatine
monohydrate supplements in the 2 weeks prior to the May blood panel.
Sleep improvement: night awake time down to < 40 min/ave (WASO), 45% improvement
in 90 days (measured w/ Whoop). Hard to pinpoint the exact intervention protocol
responsible for the success as am always changing many lifestyle variables. That said,
Blueprint best guess is starting 300mcg of Melatonin before bed had the largest effect.
12 min distance run age marker 18 yrs old (1.63 miles in 12 min, 7:21 pace). Measured w/
Polar H10. (ref: ACSM)
Blueprint Starter Guide 10 day blood glucose is perfect, always between 75-125 mg/dL (using temporary
By The Numbers implantable FreeStyle Libre)
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
Connect
Twitter
YouTube
Medium In need of some love
Instagram Forearm and hand skin autofluorescence markers (measured by Diagnoptics MuAGE
LinkedIn reader) aged my volar forearm at age 84 (measurement error, see Sept. notes) (kid sun
bryanjohnson.co debauchery). Worth noting, to the naked eye, skin appears healthy and normal. Sun
Reddit damage is not obvious.
Newsletter UV melanin spots on face and back of hand (using Visia).
Free testosterone index (total t/SHBG) currently .29, desired .45. Goal is to find a
Email
balance between potential related symptoms and seeing if all or some CRON benefits
are related to lowering FTI as assessed by other aging markers.
Ferritin levels low at 19 ug/dL, desired 30-60 ug/dL
news@bryanjohnson.co Body fat low at 3.5% (measured daily w/ Withings), desired 5%+
MaxHR is currently 174bpm (unsure why), measured w/ Polar H10 (ECG). Desired
190bpm+. Initial research on available interventions to increase MaxHR is not promising.
Intracellular NAD measured 25.9 µM, target 34 µM. Increased NR by 250mg.
Researching
Interventions to increase maxHR
How to reduce skin autofluorescence
Changes
Replacing one meal a day and 20+ hour fast with three meals, 10-14 hr fast. Evaluating
possible improvement of free testosterone index (Total testosterone/SHBG), increased
body fat and improved muscle gain.
Daily protocol
Height: 6’0”
Weight: 161 lbs

Blueprint Body Fat: 3.5%
2,250 calories (17% protein, 35% fat, 47% carbs)
Blueprint Starter Guide Three meals, 10-14 hr fast

By The Numbers Breakfast: Super Veggie
Step 1: Meal Prep Broccoli, 250grams
Step 2: Supplements Cauliflower, 150 grams
Step 3: Measurements Spinach, 70 grams
Shitake or Maitake Mushrooms, 50grams
Carrots, 30 grams
Bryan Johnson’s Blueprint Garlic, 1 clove
Current Results Ginger Root, 3 grams
Routine Measurement Lime Juice, 1
Heart / Brain / Lung Apple Cider Vinegar, 1 Tbsp
Gastrointestinal Black lentils, 300 grams
Hair / Skin / Eye / Ear Hemp Seeds, 1 Tbsp
Oral / Sleep / Other Lunch: leafy greens, vegetables, berries, seeds and nuts
Diet / Supplements Dinner: Nutty Pudding (sweetened w/Trehalose 7.5g)
Fitness 50-100 mL Almond Milk
Notable Challenges 1 Tbsp ground macadamia nuts
Appendix 2 tsp of ground walnuts
Latest Photos 1 tsp of ground flaxseed (seed that is ground into flour)
FAQ 1 Tbsp non dutched cocoa
[Archived] Monthly Notes 1 tsp (heaping)
2 T chia seeds
1/2 tsp ceylon cinnamon
Join our team → 1/2 cup blueberries
Media Kit → 1/4 cup raspberries
3 cherries
2 oz pomegranate juice
Connect
Twitter Other
YouTube Olive Oil2, 2 Tbsp (30mL)
Medium Spermidine, as chlorella powder, 15g giving 13.5mg spermidine
Instagram Pea Protein
LinkedIn Collagen Peptides
bryanjohnson.co Amino complex
Reddit 2 Tbsp decaf coffee grounds
Newsletter Cocoa (non-dutched), 10g
Email Creatine, 2g
Red wine, 2 oz
news@bryanjohnson.co Supplements
w/Breakfast
B Complex (folate/folic acid free, and pre-metabolised forms), 0.15 pill/day
BroccoMax 250mg
D-3 2,000 IU
Garlic 2.4g equivalent
Ginger Root 2.2g
Glucosamine Sulphate 2KCL 1,500mg
Iodine as potassium iodide, 75 micrograms
Lithium, as lithium orotate, 1mg
Lycopene 10mg
Lysine 1g
Nicotinamide Riboside 250mg (7/5 Intracellular NAD measured 25.9 µM, target 34 µM)
Turmeric with piperine 1g
Taurine 1g
Ubiquinol 100mg
Blueprint w/Lunch
BroccoMax 250mg
Blueprint Starter Guide C (vit) 250
By The Numbers Cocoa Flavanols 900mg
Step 1: Meal Prep D-3 2,000 IU
Step 2: Supplements Garlic 2.4g
Step 3: Measurements Ginger Root 2.2g
Glucosamine Sulphate 2KCL 1,500mg
Hyaluronic Acid 300mg
Bryan Johnson’s Blueprint Iron 50mg
Current Results Lithium 1mg
Routine Measurement Lycopene 10mg
Heart / Brain / Lung Lysine 1g
Gastrointestinal Nicotinamide Riboside 250mg
Hair / Skin / Eye / Ear Turmeric 1g
Oral / Sleep / Other Taurine 1g
Diet / Supplements Ubiquinol 100mg
Fitness
Notable Challenges Before bed
Appendix DHEA 25 mg
Latest Photos Melatonin 300 mcg
FAQ
[Archived] Monthly Notes Exercise
Designed by my 18 yr old son, inspiration by Ben Patrick
60-90 min daily
Join our team → HIIT, 45 min weekly
Media Kit →
Flows:
Lower A:
Connect A: Sled ROKP, 2 min
Twitter B1: Tib Bar/Wall, 4 x 25
YouTube B2: Seated Calf/KOT, 4 x 25
Medium C: Poliquin Step-Ups, 5 x 20
Instagram D: ATG Split Squats, 10 x 10
LinkedIn E: Rounded Back Extensions, 4 x 25
bryanjohnson.co F: Nordic/Reverse Nordic, 5 x 15
Reddit
Newsletter Lower B:
Email A: Sled ROKP, 2 min
B1: Banded Leg Curls, 3 x 20
B2: Garhammer Raises, 3 x 20
news@bryanjohnson.co C: VMO Squats, 10 x 10
Stretch Opener:
A1: Slant Calf Raises, 4 x 10
A2: Slant Jefferson Curls, 4 x 10
A3: L-Sits, 4 x 30 seconds
A4: Cross Bench Pullovers, 4 x 10
A5: External Rotations, 4 x 10
B1: Activation + Side Lying Leg Lifts, 4 x 20
B2: Loaded Butterflies + Standing Groin, 4 x 20
Simple Upper:
A1: Band Pull-Aparts, 5 x 20
A2: Ring Push-Ups, 5 x 10
A3: Ring Rows, 5 x 10
B: Zottman Curls, 4 x 6
Blueprint
By The Numbers
Step 1: Meal Prep
Step 2: Supplements

Current Results
Routine Measurement
Gastrointestinal
Diet / Supplements
Fitness
Notable Challenges
Appendix
Latest Photos
FAQ
Join our team →

Media Kit →
1 Intervention protocol to be shared at a later date once stabilized.
Connect
2 Highest Quality Extra-Virgin Olive Oil
Twitter
>76% oleic acid
YouTube
<9 and ideally <6 meq/kg peroxide value
Medium
<0.3% free fatty acids (FFA)
Instagram
>85% 1.2 DAGs or > 90%
LinkedIn
bryanjohnson.co
Less than 8 months old
Reddit
Stored in a cool light free environment
Newsletter
Email
This work is licensed under a Attribution-NonCommercial 4.0 International | Consult your
doctor for what’s right for you.
This web site is provided for educational and informational purposes only and does not constitute providing
medical advice or professional services. The information provided should not be used for diagnosing or treating a
health problem or disease, and those seeking personal medical advice should consult with a licensed physician.

Blueprint

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Blueprint

Uploaded by

Copyright:

Available Formats

2/14/23, 3:59 AM blueprint

Bryan Johnson’s Blueprint

Join our team →

Blueprint The enemy is Entropy. The path is Goal Alignment via

Talent hits the target that no one else can (First

Lucky us we exist; let’s play an infinite game together.

Embrace ♥️: Rebel 👿 against:

Blueprint FRONTIER OF HUMAN ASPIRATIONS

Does Blueprint work? Here is my data

Cholesterol (total) OPTIMAL 158

Bryan Johnson’s Blueprint

Join our team →

Principle 1: Self destructive behavior is kinda insane

Principle 1: self destructive behavior

Blueprint Isn’t it weird that we committ the same self destructive

What if we didn’t commit self harm? What if it wasn’t

Connect Now your turn:

My mind is demoted, Self is elevated.

Principle #3: The aspirations we need

Bryan Johnson’s Blueprint

Bryan Johnson’s Blueprint A DAY’S WORTH OF FOOD:

Join our team →

Bryan Johnson’s Blueprint

Join our team →

Blueprint Upon waking: The

Join our team →

Blueprint Super Veggie Super Veggie ready to serve

*Cooked via high temperature, high humidity, high

A note on Super Veggie taste. The food I eat is

Blueprint breaks all kinds of social norms which

Veggie for school lunch. His friend offering his

Blueprint Starter Guide

Bryan Johnson’s Blueprint

Join our team →

Bryan Johnson’s Blueprint

Blueprint Nutty Pudding Preparation instructions

In a small bowl add the balsamic and the dijon and

Once everything is assembled and cooled to room

Blueprint Orange Fennel Orange Fennel Salad Preparation Instructions

Bryan Johnson’s Blueprint

Join our team →

Note: this protocol is based upon regular

Upon waking w/Dinner Before bed Other

C 500mg EPA 500mg Rapamycin

count with CoQ10 serum Iodine

Join our team →

Bryan Johnson’s Blueprint

Join our team →

Blueprint WHAT BLUEPRINT

Bryan Johnson’s Blueprint

Bryan Johnson’s Blueprint

Whole body MRI cancer screening

Blueprint Sensory nervous system measurements

Waist circumference measurement 82.8

BIA scale body fat% 21-23 ave BMI, = to

My Pulse Wave Velocity of 5.7, ranks in

Blood urea nitrogen, a measure of protein

Bryan Johnson’s Blueprint

Join our team →

[Heart] Carotid arteries

[Heart] Left ventricle

(This is a measure of how well blood is