Professional Documents
Culture Documents
Blueprint
Blueprint
Blueprint
Protocol
DON’T
DIE
Protocol Starter Guide
By The Numbers
Step 1: Meal Prep
Step 2: Supplements
Step 3: Track Progress
BLUEPRINT STARTER KIT coming soon
Bryan Johnson’s Protocol
Current Results Join the waitlist
Routine Measurement
Heart / Brain / Lung Enter your email
Gastrointestinal I agree to be emailed about news from
Hair / Skin / Eye / Ear Blueprint
Oral / Sleep / Other
Subscribe
Diet / Supplements
Fitness
Notable Challenges
Appendix Two years and millions were spent developing Blueprint, an
Latest Photos algorithm that takes better care of me than I can myself. Now, you
[Archived] Monthly Notes can build your Autonomous Self as well.
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 1/54
3/14/24, 6:26 PM blueprint
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit READ → (yes, it’s free)
Newsletter
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 3/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
I agree to be emailed
about news from Embrace ♥️: Rebel 👿 against:
Blueprint systems over willpower addictive algorithms
https://protocol.bryanjohnson.com 5/54
3/14/24, 6:26 PM blueprint
https://protocol.bryanjohnson.com 6/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
Connect
Twitter
YouTube
Discord
Medium Blueprint Principles
Instagram
LinkedIn For thousands of years, the human experience has been roughly the same.
bryanjohnson.com Things are about to change, and radically. Blueprint is about riding the torrid
Reddit waves of technological and scientific progress into the future.
Newsletter
Principle 1: Self destructive behavior is kinda insane
Principle 2: Empower your body to speak for itself
I agree to be emailed Principle 3: The aspirations we need are beyond our imagination
about news from Principle 4: Look in the darkness to avoid being blinded by the light
Blueprint
https://protocol.bryanjohnson.com 9/54
3/14/24, 6:26 PM blueprint
https://protocol.bryanjohnson.com 10/54
3/14/24, 6:26 PM blueprint
Bryan Johnson’s Protocol Allowing our minds to do whatever it wants, whenever it wants, and offering any
Current Results explanation it wants is a bedrock of our reality. So firmly rooted that it’s beyond
Routine Measurement most of our imaginations that it would be checked by any other system of
Heart / Brain / Lung decision making.
Gastrointestinal
Hair / Skin / Eye / Ear Blueprint takes better care of me than I was ever able. It will for you too.
Oral / Sleep / Other
Diet / Supplements Principle #3: The aspirations we need
Fitness
Notable Challenges
are beyond our imaginations
Appendix
Latest Photos It would have been hard to predict the books that would be written with the
[Archived] Monthly Notes 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 scientific progress. We can take baby steps as
Blueprint Olive Oil → we work on stretching our imaginations:
Join our team →
Media Kit → Week 1: drink the Green Giant (GG) daily.
Week 2: GG + Super Veggie (SV) daily.
Week 3: GG + SV + Nutty Pudding (NP) daily.
Connect Week 4: GG + SV + NP + supplements daily.
Twitter [Recipes]
YouTube
Discord
Medium Principle 4: Look in the Darkness to
Instagram
avoid being blinded by the light
LinkedIn
bryanjohnson.com
A person is looking for their keys under a street light. Someone walks by and
Reddit
inquires, “Are you certain you lost your keys here?”
Newsletter
I agree to be emailed Confused, the stranger says, “Then why are you looking here?”
about news from
Blueprint
https://protocol.bryanjohnson.com 11/54
3/14/24, 6:26 PM blueprint
https://protocol.bryanjohnson.com 12/54
3/14/24, 6:26 PM blueprint
https://protocol.bryanjohnson.com 13/54
3/14/24, 6:26 PM blueprint
extra l, - 360 (3
Blueprint virgin large Tbsp/day
olive oil, ), )
Protocol brazil $100 Dark
nuts) Stainl Chocola
ess te 138
Protocol Starter Guide
steel, Nut
By The Numbers
Step 1: Meal Prep $200 Butter,
Avacado,
Step 2: Supplements
a
Step 3: Track Progress
healthy
bar - 160
Bryan Johnson’s Protocol Ferment
Current Results ed foods
Routine Measurement - 20
Heart / Brain / Lung
Gastrointestinal
Hair / Skin / Eye / Ear
Oral / Sleep / Other
Diet / Supplements
Fitness
Notable Challenges
Step 1: Meal Prep
Appendix Three meals daily: Super Veggie and Nutty Pudding, and a third that varies and
Latest Photos consists of vegetables, nuts, seeds, and berries. Each has been methodically
[Archived] Monthly Notes
crafted based on gold standard scientific evidence for optimal nutrition. They
continue to be modified at the introduction of new evidence.
Blueprint Olive Oil →
Join our team → Blueprint Recipe GUIDE →
Media Kit → (yes, it’s free)
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 14/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
Note: discontinued
I agree to be emailed Green Giant 10/23
about news from More of a reorganization of what goes
Blueprint where.
https://protocol.bryanjohnson.com 15/54
3/14/24, 6:26 PM blueprint
https://protocol.bryanjohnson.com 17/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 18/54
3/14/24, 6:26 PM blueprint
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 19/54
3/14/24, 6:26 PM blueprint
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn Example Third Meals
bryanjohnson.com
Reddit
Asparagus Asparagus Almond Beet Salad Preparation
Newsletter
Almond Beet Instructions
Salad, 500 cal Trim and clean beets. Boil in water till the
Beets 500 beets can be easily pierced with a fork.
I agree to be emailed grams cooked Drain and while still warm, the skin will rub
about news from
Asparagus 300 off easily underwater. Set aside the skinless
Blueprint
https://protocol.bryanjohnson.com 20/54
3/14/24, 6:26 PM blueprint
Spring Mix 3
Blueprint cups
Arugula Leaf or
Protocol Sprouts 1 cup
Fresh Mint ¼
cup
Protocol Starter Guide
Fig Balsamic
By The Numbers
Step 1: Meal Prep Vinegar 2
Tablespoon
Step 2: Supplements
Step 3: Track Progress
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 22/54
3/14/24, 6:26 PM blueprint
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
I agree to be emailed Fun fact: on Blueprint, you’ll eat over 60+ lbs of veggies, berries and nuts per
about news from
month
Blueprint
https://protocol.bryanjohnson.com 23/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
https://protocol.bryanjohnson.com 24/54
3/14/24, 6:26 PM blueprint
https://protocol.bryanjohnson.com 26/54
3/14/24, 6:26 PM blueprint
Nicotinamid
Blueprint e Riboside
375 mg
Protocol N-Acetyl-L-
Cysteine
(NAC) 1,800
Protocol Starter Guide
mg
By The Numbers
Proferrin 10
Step 1: Meal Prep
mg
Step 2: Supplements
Spermidine
Step 3: Track Progress
10 mg
Turmeric 1 g
Bryan Johnson’s Protocol Taurine 2 g
Current Results Viviscal
Routine Measurement (male)
Heart / Brain / Lung (female) 1
Gastrointestinal pill
Hair / Skin / Eye / Ear Zeaxanthin
Oral / Sleep / Other (20 mg
Diet / Supplements Lutein, 4 mg
Fitness Zeaxanthin)
Notable Challenges 3x/wk
Appendix Zinc 15 mg
Latest Photos
[Archived] Monthly Notes
https://protocol.bryanjohnson.com 27/54
3/14/24, 6:26 PM blueprint
hsCRP
Blueprint
Protocol
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 28/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
https://protocol.bryanjohnson.com 29/54
3/14/24, 6:26 PM blueprint
Connect
Twitter Current Results
YouTube
Discord Science and engineering begin with counting. Health is no different. During this
Medium past year, I’ve had hundreds of measurements taken. Some are standard, such
Instagram as biofluids and fitness scores. Some are advanced, such as MRI and
LinkedIn ultrasound. And some uncommon, such as my lungs, nerves, hearing, and
bryanjohnson.com intestinal tract. Below is a sampling of these measurements.
Reddit
Newsletter
Results: Optimal
I agree to be emailed
about news from Clinical Outcome
Blueprint
https://protocol.bryanjohnson.com 30/54
3/14/24, 6:26 PM blueprint
Blueprint Range
Protocol BIOMARKER
RESULT
AGE OPTIMAL CLINICAL
EQUIVALENT OUTCOMES
RANGE (OCOR)
Protocol Starter Guide
ALT OPTIMAL 18 <15
By The Numbers
Step 1: Meal Prep BMI OPTIMAL 22.8 <22.5
Step 2: Supplements Fasting plasma 28 (max
OPTIMAL 82 <95
Step 3: Track Progress glucose reduction)
16 (max
Body Fat OPTIMAL 6.9 <10%
reduction)
Bryan Johnson’s Protocol
Cholesterol (total) OPTIMAL 158
Current Results
Routine Measurement 25 (max
DHEA OPTIMAL 149 < age 50
reduction)
Heart / Brain / Lung
Gastrointestinal Free Testosterone
OPTIMAL 0.39 41 < age 50
Hair / Skin / Eye / Ear Index
Oral / Sleep / Other GGT OPTIMAL 13 <14
Diet / Supplements Glutathione OPTIMAL 227 29 < age 30
Fitness Grip Strength 33 (max
Notable Challenges OPTIMAL 134 < age 30
Dominant reduction)
Appendix
Grip Strength Non- 43 (max
Latest Photos OPTIMAL 124 < age 30
dominant reduction)
[Archived] Monthly Notes
28 (max
HbA1C OPTIMAL 4.5 4.5-5.6
reduction)
Blueprint Olive Oil → HDL OPTIMAL 73 50 - 60
Join our team → 10 (max
Media Kit → hsCRP OPTIMAL 0.46 <0.55
reduction)
IGF-1 OPTIMAL 125 75 - 150
Connect LDL OPTIMAL 74 < 100
Twitter 16 (max
YouTube NAD OPTIMAL 52.6 < age 30
reduction)
Discord 22 (max
Medium PSA OPTIMAL 0.68 < age 30
reduction)
Instagram
18 (max
LinkedIn RDW OPTIMAL 11.3 < age 30
reduction)
bryanjohnson.com
Reddit SHBG OPTIMAL 68
Newsletter TSH OPTIMAL 1.94 1 - 2.1
Triglycerides OPTIMAL 55 27 - 89
33 (max
Testosterone OPTIMAL 769
I agree to be emailed reduction)
about news from
Blueprint
https://protocol.bryanjohnson.com 31/54
3/14/24, 6:26 PM blueprint
18 (max
VO2 max treadmill OPTIMAL 53.6 < age 30
Blueprint reduction)
Protocol WBC OPTIMAL 4.5 3.5 - 6
20th percentile 28 (max
OPTIMAL 7 < age 30
telomeres PBMC reduction)
Protocol Starter Guide
By The Numbers
Step 1: Meal Prep
Step 2: Supplements
Step 3: Track Progress Results: Younger than
Chronological Age
Bryan Johnson’s Protocol
Current Results REJUVENATION REJUVENATION REJUVENATION IDEAL MARKERS
Routine Measurement POINTS POINTS POINTS FOR
Heart / Brain / Lung hsCRP RCCA PSEM QT Vit A
DunedinPoA LCCA PSEM VISIA Tru L Alpha
Gastrointestinal
Hair / Skin / Eye / Ear m RCCA CIMT VISIA Tru R carotene
Oral / Sleep / Other NAD LCCA CIMT ZM-Facial Beta
Frailty index RICA CIMT age Carotene
Diet / Supplements
Fitness Total LICA CIMT ZM Neck age Lycopene
Notable Challenges glutathione TPA ZM Decollete Vit C
VO2 max Systolic age B1
Appendix
Latest Photos 12 min run blood ZM Gluteal B2
[Archived] Monthly Notes distance pressure age B3
Whole brain Brachial ZM Lower B5
volume blood limb age B6
Blueprint Olive Oil → White pressure Facial left B7
Join our team → matter Non-map C2 spots B12
Media Kit → volume CSBP Facial right Vit E (Alpha +
Cerebral Non-map C2 spots Gamma)
volume CDBP Facial left Vit D
Connect Total sleep PPA ratio texture Vit K
Twitter time AI Facial right CoQ10
YouTube Wake after AP texture Bicarbonate
Discord sleep onset FEV1 Facial left Calcium
Medium Sleep FVC brown Chloride
Instagram efficiency PEFT Facial right Chromium
LinkedIn Digit DLCOc brown Copper
bryanjohnson.com comparison A line quant Facial left Iodine
Reddit score MIP wrinkles Magnesium
Newsletter Digit symbol MEP Facial right Phosphate
score RDW wrinkles Potassium
ETS score EpiTOC2.tnsc Facial Selenium
I agree to be emailed RAVENS PC telo central Sodium
about news from score length spots Zinc
Blueprint ALT
https://protocol.bryanjohnson.com 32/54
3/14/24, 6:26 PM blueprint
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 33/54
3/14/24, 6:26 PM blueprint
Blueprint
Routine
Protocol
Measurem
Protocol Starter Guide ent
By The Numbers
Step 1: Meal Prep Weight, body fat, muscle mass,
Step 2: Supplements body water, BMI
Step 3: Track Progress Sleep: HR, HRV, Deep, REM,
Respiration Rate, Body Temp
Waking body temp (ear)
Bryan Johnson’s Protocol SpO2 while sleeping
Current Results Blood Glucose
Routine Measurement MRI - whole body
Heart / Brain / Lung Ultrasound - whole body
Gastrointestinal Biofluids (blood, stool, urine,
Hair / Skin / Eye / Ear saliva)
Oral / Sleep / Other Physical fitness - whoop + Polar
Diet / Supplements VO2Max
Fitness Hearing
Notable Challenges Eyes
Appendix Air quality
Latest Photos
[Archived] Monthly Notes Vein health for blood draws (via
ultrasound)
- Using ultrasound to evaluate
Blueprint Olive Oil → potential vein damage from serial
Join our team → blood draws. No damage found.
Media Kit → Bilateral antecubitcal fossae (ACF)
venous ultrasound was performed to
identify potential venous wall or
Connect valve pathology related to serial
Twitter blood draws of the ACF veins, with
YouTube no pathology identified, suggesting
Discord further draws at this site are safe.
Medium
Instagram Whole body MRI cancer screening
LinkedIn Nothing suspicious was identified.
bryanjohnson.com Head to lower sacral non-contrast 3T
Reddit T1, T2 and DWI were performed (with
Newsletter some regions missed for DWI), with
additional FLAIR on the head region,
HASTE on abdominal region and
I agree to be emailed sagittal STIR on C1 to S2 were
about news from performed for cancer screening with
Blueprint no suspicious, potentially suspicious
https://protocol.bryanjohnson.com 34/54
3/14/24, 6:26 PM blueprint
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 36/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 37/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
https://protocol.bryanjohnson.com 38/54
3/14/24, 6:26 PM blueprint
https://protocol.bryanjohnson.com 39/54
3/14/24, 6:26 PM blueprint
Protocol
FVC age 26
Blueprint PEFR age 33
A lines age 33
Protocol
DLCOc, 32.8 ml/min/mmHg, age
38.5 equivalent, a measure of the
Protocol Starter Guide
ability of the lungs air sacs,
By The Numbers
alveoli, to pass oxygen into the
Step 1: Meal Prep
red blood cells in the lung
Step 2: Supplements
capillaries
Step 3: Track Progress
KCOc, 4.32 1/min, age 54
MIP & MEP are diaphragm
Bryan Johnson’s Protocol measurements - maximum
Current Results inspiratory (MIP) and expiratory
Routine Measurement (MEP) pressure scored at 155 and
Heart / Brain / Lung 117 cmH2O respectively, = to age
Gastrointestinal 20 (maximum possible reduction)
Hair / Skin / Eye / Ear for both markers. These measure
Oral / Sleep / Other the strength of the double-domed
Diet / Supplements diaphragm muscle below the
Fitness lungs, with my Diaphragm
Notable Challenges showing no signs of weakening
Appendix with chronological age.
Latest Photos
[Archived] Monthly Notes
I agree to be emailed
about news from
MARKERS
Blueprint
https://protocol.bryanjohnson.com 41/54
3/14/24, 6:26 PM blueprint
https://protocol.bryanjohnson.com 44/54
3/14/24, 6:26 PM blueprint
Connect
Twitter
YouTube
Discord
Medium Ear Health
Instagram
LinkedIn MEASUREMENT PROTOCOL
bryanjohnson.com Research grade digital
Reddit audiometric setup with high n=1
Newsletter accuracy reads
RESULTS: Left (me), Right (my 17 yr
old)
I agree to be emailed
about news from
Blueprint MARKERS
https://protocol.bryanjohnson.com 45/54
3/14/24, 6:26 PM blueprint
DAILY PROTOCOL
Blueprint Olive Oil → Brush 2 min (am/pm)
Join our team → Water pik (am/pm)
Media Kit → Floss (am/pm)
Tongue scraper
Tea tree oil rinse
Connect CoQ10 gel
Twitter
YouTube RESULTS
Discord My dentist reports “you have the
Medium gums of a healthy teenager”
Instagram Improved plaque index to 63.6%
LinkedIn (tracked plaque in mouth post
bryanjohnson.com brushing to assess how to
Reddit improving brushing technique)
Newsletter Filled the one remaining 4 mm
pocket on #11.
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 47/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
I agree to be emailed
Other Measurements
about news from
Blueprint
https://protocol.bryanjohnson.com 48/54
3/14/24, 6:26 PM blueprint
Connect
Twitter
YouTube Diet and Supplements
Discord
Medium Diet recipes & Supplements lists are located in the Blueprint Starter Guide.
Instagram
LinkedIn BY THE NUMBERS
bryanjohnson.com 2,250 calories daily
Reddit ~10% Caloric Restriction
Newsletter Vegan (preference, not necessity)
70+lbs of veggies monthly
100+ pills daily
I agree to be emailed
about news from MEASUREMENTS
Blueprint
https://protocol.bryanjohnson.com 49/54
3/14/24, 6:26 PM blueprint
Protocol ROUTINE
Green Giant + 54 pills
One hour workout
Protocol Starter Guide
By The Numbers Super Veggie
Step 1: Meal Prep Skin/oral/hair/eye care
Travel to work
Step 2: Supplements
Nutty Pudding
Step 3: Track Progress
Third dish + 34 pills
Connect ROUTINE
Twitter Backwards Sled, 2 min
YouTube Posture exercises (video)
Discord Tricep extensions 1x25
Medium Face pulls 1x15
Instagram Butterfly, 1x15
LinkedIn Band pull apart (back muscles),
bryanjohnson.com 1x15
Reddit Back extensions (on a
Newsletter hyperextension), 1x25
Obliques (each side, on a
hyperextension), 1x25
I agree to be emailed Stretches
about news from Kneeling shin
Blueprint Hip flexor
https://protocol.bryanjohnson.com 50/54
3/14/24, 6:26 PM blueprint
Couch
Blueprint Leg raises (for abdomen), 1x50
Seated calf raises, 1x25
Protocol Poliquin step ups, 3x10, each leg
Slant board squats, 3x15
ATG Split squats, 3x10
Protocol Starter Guide
By The Numbers Nordics, 1x10
Step 1: Meal Prep Reverse Nordics, 1x10
Tibialis raises, 1x25
Step 2: Supplements
IsoTib ankle rotations (each), 1x15
Step 3: Track Progress
Pull ups, 1x15
Chin ups, 1x15
Bryan Johnson’s Protocol 10 min HIIT (M,W,F)
Current Results Hiking on weekends, basketball,
Routine Measurement tennis
Heart / Brain / Lung
Gastrointestinal FITNESS SCORES (ref: ACSM)
Hair / Skin / Eye / Ear Scoring equal to top 10% of 18 year
Oral / Sleep / Other olds in the following:
Diet / Supplements Bench press single rep max,
Fitness 240lbs, top 10% of 18 year olds
Notable Challenges VO2 max 58.7 mL/(kg·min), top
Appendix 1.5% of 18 year olds
Latest Photos Leg press, single rep max. 800 lbs
[Archived] Monthly Notes Push ups, continuous, 60
YMCA sit and reach, 26.5 inches.
Grip strength (dominant hand) 60
Blueprint Olive Oil → kg, above the age related peak
Join our team → that occurs in men at age 32.5
Media Kit → (Jamar Dynamometer Corporation
reference data
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 51/54
3/14/24, 6:26 PM blueprint
Blueprint
Protocol
Connect
Twitter
YouTube Notable Challenges
Discord
Medium
Instagram CONGENITAL LUNG B HEART
LinkedIn BILATERAL LINES REJUVENATI
bryanjohnson.com IJV 9 when I should ON
Reddit have 2
STENOSIS
Newsletter Possible Several heart
CASE NOTES
pathological markers including
DECEMBER 2021
confirmation via LV septal A’ mitral,
44yo male
I agree to be emailed hyperpolarized MRI Aortic root
RIJV: 70-80%
about news from Possible diameter, LA E’
Blueprint stenosis
elimination via
https://protocol.bryanjohnson.com 52/54
3/14/24, 6:26 PM blueprint
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 53/54
3/14/24, 6:26 PM blueprint
Connect
Twitter
YouTube
Discord
Medium
Instagram
LinkedIn
bryanjohnson.com
Reddit
Newsletter
I agree to be emailed
about news from
Blueprint
https://protocol.bryanjohnson.com 54/54