Bryan Johnson has undeniably made longevity fascinating. As a technology entrepreneur, he currently invests approximately €2 million annually into "Blueprint," a project aiming to slow his biological speed of aging. His approach involves a team of 30 doctors, experimental therapies, and a regimen so strict it fascinates and polarizes in equal measure.

While it is one’s personal choice to invest millions into such personalized optimization, most people are looking for a financially more accessible entry point. The good news is that when you strip away the experimental treatments and high-tech devices, the biological pillars of his protocol are quite democratic, many of them without additional costs.

This guide looks at the core principles of the Blueprint program and translates them into a practical, evidence-based strategy that requires minimal financial investment. We call this the "grounded" approach to longevity.

Part 1: Avoid Harmful Habits

What Johnson Does:

Johnson follows a protocol of strict elimination, removing any food, habit, or environmental factor that increases inflammation or biological aging. He refers to this as "identifying rascals", the specific behaviors that undermine health.

The Grounded Approach:

From a medical perspective, minimizing damage is often more effective than attempting to repair it later. You do not need a strict elimination diet to see benefits, but reducing exposure to known toxins is a logical first step.

  • Smoking: This is widely considered the most significant preventable cause of aging, damaging the vascular system and DNA.
  • Alcohol: While culturally normalized, alcohol is a neurotoxin that disrupts sleep architecture (specifically REM sleep) and increases resting heart rate.
  • Processed Sugar: High intake of processed sugar promotes glycation, a process where sugar molecules bond to proteins, potentially accelerating tissue aging.

Cost: €0 (likely results in savings).

Part 2: Prioritize Sleep Quality

What Johnson Does:

Johnson treats sleep with absolute rigidity, utilizing temperature-controlled mattresses and medical-grade blackout setups to ensure perfect sleep hygiene.

The Grounded Approach:

You can replicate the biological benefits of this routine by applying principles often used in Cognitive Behavioral Therapy for Insomnia (CBT-I), which is the first-line recommendation for sleep issues.

  • Regularity: Go to bed and wake up at the same time every day. This helps regulate your circadian rhythm.
  • Stimulus Control: Keep the bedroom for sleep only. If you cannot sleep, leave the room until you are tired to avoid associating the bed with wakefulness.
  • Temperature: A cooler room (around 18°C) helps lower core body temperature, which is a signal for the body to initiate sleep.
  • Darkness: Light is the primary regulator of melatonin. Using blackout curtains or a simple sleep mask can prevent light pollution from disrupting your sleep cycles.

Cost: €0 - €15.

Part 3: Optimize Nutrition

What Johnson Does:

He follows a strict Whole Food Plant-Based (WFPB) diet with Caloric Restriction, eating all calories within a specific window (Time-Restricted Feeding) to potentially downregulate mTOR (a growth pathway) and upregulate autophagy (cellular repair).

The Grounded Approach:

You do not need expensive superfoods to eat for longevity. The staples of a health-span promoting diet are often affordable - but might require the time to actually prepare your own meal.

  • Focus on Fiber: Legumes (lentils, beans) and vegetables are cornerstones of longevity diets globally. They are high in fiber, which supports metabolic health and the gut microbiome.
  • Reduce processed food to a minimum: Processed food is high on sugar and salt, poor on fiber and contains other conservatives.
  • Ensure sufficient protein: Aim for 2.0g/kg of protein Each meal should have at least 30g of protein.
  • Quality Fats: Extra Virgin Olive Oil is a potent source of polyphenols. Aim for a high-quality oil (look for a dark bottle to protect nutrients).
  • Timing: Establishing a consistent eating window (e.g., 10-12 hours) gives your digestive system a break and may improve metabolic flexibility.

Cost: Comparable to a standard diet.

Part 4: Build Physical Resilience

What Johnson Does:

Johnson follows a highly quantified routine designed to maintain optimal VO2 Max and muscle mass, monitoring every metric daily.

The Grounded Approach:

We know that cardiorespiratory fitness and muscle strength are two of the strongest predictors of longevity. You can achieve these adaptations without a medical team.

  • Zone 2 Cardio: Low-to-moderate intensity exercise (where you can still hold a conversation) builds mitochondrial efficiency.
  • Strength Training: Essential for preventing sarcopenia (muscle loss) and osteopenia (bone density loss) as we age.
  • High-Intensity Interval Training (HIIT): Useful for improving VO2 Max. We recommend checking your VO2 Max at least once a year (costs: 250€)

For a detailed breakdown of how to structure these workouts and the specific science behind them, check out our Exercise Blog. 

Cost: €0 (walking, running, bodyweight exercises). We recommend a Dexa scan for bone density (~50€) and muscle/fat tissue (~70€) once a year.

Part 5: Consider Evidence-Based Supplementation

What Johnson Does:

He takes over 100 supplements daily, many of which are based on his specific biomarkers or experimental data.

The Grounded Approach:

For the general population, a smaller "sweet spot" stack of supplements with a high safety profile and strong clinical evidence may be sufficient.

Supplement

Creatine Monohydrate:

Supports cellular energy, cognitive function, and muscle preservation.

est. costs: €0.30

Vitamin D3 + K2:

D3 regulates immune function; K2 directs calcium to bones rather than arteries.

est. costs: €0.15

Omega-3s

Essential for cell membrane health and lowering inflammation, especially if fish intake is low.

est. costs: €0.50

Magnesium

Involved in 300+ enzymatic processes; supports relaxation and sleep.

est. costs: €0.20

Total Cost: < €1.15 / day.

We recommend getting Vit D, Omega 3 and Magnesium checked in a lab (~70€). 

Part 6: Track Key Health Markers

What Johnson Does:

Daily MRIs, ultrasounds, and biological age tests.

The Grounded Approach:

You can track relevant health metrics with simple tools.

  • Waist-to-Height Ratio: This can be a better indicator of metabolic health than BMI. A ratio of 0.5 (waist is half your height) is generally considered healthy.
  • Resting Heart Rate (RHR): A lower RHR is often associated with better cardiovascular fitness.
  • Functional Tests: The "Sit-to-Rise" test (sitting on the floor and standing up without using hands) correlates with musculoskeletal fitness and flexibility.
  • Resting Blood Pressure (BP): Get yourself an upper arm BP cuff and check it at your next doctors appointment to check accuracy.
  • Basic labs: You can ask for key labs at your GP’s office such as HOMA index (metabolic), ApoB & Lp(a) (CVD), Liver enzymes, hormones (100-200€)

Part 7: Foster Social Connections

What Johnson Does:

While Johnson’s protocol is often viewed as solitary, he is actively building a community around his ideas.

The Grounded Approach:

Data from the "Blue Zones" suggests that strong social connections are a non-negotiable pillar of longevity. Chronic loneliness is a biological stressor that can increase cortisol and inflammation. Prioritizing relationships and community is likely as important as diet and exercise.

We organise community events in our practice to inform, share and empower people to engage with their own health. 

Conclusion

Bryan Johnson is testing the limits of what is possible in human longevity. While his budget and methods are out of reach for most, the underlying principles like sleep, nutrition, movement, and avoidance of harm, are accessible to everyone. Longevity is not a product you buy; it is a series of daily choices.

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‍Disclaimer: This information is for educational purposes only and is not intended to diagnose, treat, or prevent any medical condition. Consult with a doctor before making any changes especially if you have existing health conditions or concerns.