Bryan Johnson's Diet & Recipe Guide: $2 Million a Year to Be 18 Again

Everything Bryan Johnson eats from food to supplements and uses in a day to become younger every year.

Table of Contents

Bryan Johnson spends $2 million a year to be 18 years old again.

In 2021, he reduced his epigenetic age by 5.1 years in 7 months (a world record)

His 13-steps for a long healthy life:

Results

In 2 years Bryan has achieved:

  • 5.1 yrs epigenetic age reversal (world record)
  • 100+ markers < chronological age
  • Slowed his pace of aging by 31%
  • Perfect muscle & fat (MRI)
  • 50+ perfect biomarkers
  • Fitness tests = 18 yrs old

An algorithm governs his life...

Approach

Bryan Johnson created Project Blueprint to be an algorithm to run his body.

Bryan doesn't make any decisions. He measures all 70+ organs through hundreds of tests & they govern his behavior.

30 doctors study the literature and test it on him.

Avoid Self Destructive Behavior

Bryan sold Braintree for $800 million.

But he was 50 lbs overweight, depressed, and borderline suicidal.

He started with the basics. He stopped committing self-harm.

Stop:

  • Overeating
  • Eating poorly
  • Skipping sleep
  • Drinking too much

Diet Overview

Daily he eats:

  • in a 6-8 hour window
  • 1,977 calories
  • 100+ pills
  • 3 meals
  • Vegan

This is a ~24% caloric restriction.

Total Food Cost: $44.91 / day

Why is Bryan Johnson vegan? 

Bryan is vegan (except for collagen peptides) by choice (moral and ethical reasons), not necessity, so feel free to add meat to any dish.

His head doctor, Oliver Zolam, and son, Talmage Johnson, do blueprint with meat.

Bryan has said before that "we are baby steps away from creating super intelligence and I hope that compassion is a scaling law of intelligence." to explain his veganism.

What does Bryan Johnson drink? Coffee? Tea?

Bryan drinks the Green Giant in the morning and then mostly water and tea. He consumes up to 60mg of caffeine daily from an antioxidant green tea mix across a few cups.

Blueprint is not against coffee, but Bryan doesn't drink coffee anymore. He calls it "an escalation drug for him."

Wake Up Drink: Green Giant

Ingredients:

Cost: $9.91

First Meal: Super Veggie

Ingredients:

  • 45 g Dry, ~150 g Cooked Black Lentils
  • 250 g Broccoli (Head & Stalk)
  • 150 g Cauliflower
  • 50 g Shiitake or Maitake Mushrooms
  • 1 Clove Garlic
  • 3 Ginger Roots
  • 379 Calories
  • 1 Lime
  • 1 tbsp Cumin
  • 1 tbsp Apple Cider Vinegar
  • 1 tbsp Hemp Seeds
  • Dark Chocolate
  • After Prep, 1 tbsp EVOO (+120 Calories)

Cost: $11

Instructions:

  • Weigh vegetables.
  • Place broccoli, cauliflower, mushrooms (maitake or shiitake), ginger, and garlic in boiling water.
  • Boil until tender (7 - 9 min). Steaming is also acceptable.
  • Lentils: bring the water to boil in a medium saucepan. Add lentils. Reduce heat to low and cook uncovered for 18 - 20 or minutes until "al dente". Place in a colander to drain and rinse under cold water.
  • You can choose to blend or keep whole pieces.
  • Blend in a high-speed blender place 1 tbsp of dried cumin, 1 tbsp of apple cider vinegar, 1 fresh lime, cooked black lentils, the strained cooked vegetables, and blend until it becomes a thick soup. Can also serve as the picture above.
  • If needed, add some of the vegetable water (or steaming water) to thin out the texture.
  • Top with hemp seeds.

Second Meal: Nutty Pudding

Cost: $11

Instructions: 

  • Add 50 - 100 mL Almond / Macadamia Milk based upon desired consistency.
  • Add walnuts, macadamia nuts, ground flax seeds (highest nutritional value to buy seeds and grind).
  • Add cocoa, sunflower lecithin, cinnamon.
  • Add 3 cherries, 1/2 cup of berries (save half for topping) and pomegranate juice.
  • Mix on high for 3 or 4 minutes.
  • Pour into a dish.
  • Let sit, then add the rest of the berries.
  • Typically will also add 30 - 60 grams of pea protein.

Third Meal: Varies

All recipes 500 calories.

Recipes for these options are below.

  • Buddha Bowl
  • Roasted Veggie Lettuce Wraps
  • Blood Orange + Fennel Salad
  • Roasted Beets + Green Lentils + Wilted Chard
  • Roasted Cabbage Steaks + Sweet Potato Mash
  • Sweet Potato + Mushroom Toast
  • Chickpea Curry Over Greens
  • Beet Poke
  • Collard Green Wraps + Red Pepper Dip
  • Roasted Bok Choy + Japanese Sweet Potato

Cost: $11

2250 Daily Calories:

  • Green Giant, 150
  • Super Veggie, 379
  • Nutty Pudding, 433
  • Pea Protein, 260
  • Third Meal, 500
  • EVOO 370 (3 tbsp/day)
  • Avocado, 130
  • Fermented Foods, 20‍
  • Dark Chocolate or Avocado, 130

Supplements

Along with his meals, Bryan takes 104 pills a day to round out his diet.

Goal is perfect nutrition. Calories available is a limitation.

Upon Waking

Dinner at 11 AM

Before Bed

Other

Cost: $11.24 / day

Skin

Daily:

Sleep

Bryan's most important longevity practice.

Sleep is a lighthouse. Bedtime never moves.

  • Blue light-blocking glasses
  • Temp-controlled mattress
  • 1 hr downtime before bed
  • Same bedtime daily
  • Blacked out room
  • Sleep alone

Sleep Equipment:

‍

Buddha Bowl

Ingredients:

  • 1 Japanese Sweet Potato
  • ½ Head of Asparagus
  • 5-6 Leaves Kale
  • 1 Red Pepper
  • 2 Carrots
  • ¼ Cup Walnuts
  • Handful of Cilantro
  • Handful of Green Onions
  • Lemon + Handful of Dill
  • ½ Cup White Beans
  • 1 tbsp Apple Cider Vinegar
  • ½ tsp Cumin Seeds

Instructions:

  • Poke a few holes in the sweet potato and slightly cover with EVOO. Roast the Japanese sweet potato for 45 - 1 hour at 400 degrees. Once done roasted, pull out of the oven, cut in half and top with green onion and cilantro.
  • Once the sweet potato is done, roast the red pepper in the oven for 25 - 30 mins. Thinly slice the pepper once it’s done roasting.
  • Trim off the woody ends of the asparagus and boil 1 - inch water in a large skillet for 2 - 5 minutes.
  • Rinse and drain the white beans and squeeze 1 lemon and a handful of chopped dill.
  • Shred the carrots and massage with apple cider vinegar and cumin seeds.
  • Chop the kale, add a splash of EVOO and massage with your hands until it softens.
  • Assemble the bowl with the sweet potato, asparagus, red pepper, bean salad, kale, and shredded carrots. Top with toasted walnuts and a squeeze of lemon.

Roasted Veggie Lettuce Wraps

Ingredients:

  • 1 White Sweet Potato
  • 1 Small Head of Cauliflower
  • 1 Bulb Fennel
  • 1 White Sweet Onion
  • 1 Lemon
  • 1 tbsp EVOO
  • 1 Small Cube Ginger
  • 1 tbsp Smoked Paprika
  • 1 tsp Cumin Powder
  • ½ tsp Pepper
  • 3 tbsp Fresh Herbs (Oregano, Thyme, Rosemary, etc)
  • 1 Head Butter Lettuce

Pomegranate Relish

  • 4 Radishes
  • ¼ cup Pomegranate Seeds
  • 1 Big Handful of Mint Leaves
  • 1 Jalapeño
  • ¼ cup Toasted Pumpkin Seeds

Instructions:

  • Chop the sweet potato, cauliflower, fennel, and white onion. Combine and place on a baking sheet. Drizzle the EVOO and squeeze the lemon on top of the veggies. In a small bowl, combine the paprika, cumin powder, and pepper. Grate the ginger and add it in. Sprinkle the seasoning, ginger, and fresh herbs on top of the veggies. Give it a good toss.
  • Bake in the oven at 350°F for 45 minutes or until the veggies are tender.
  • Finely chop the radish and mint, and toss together in a small bowl with the pomegranate seeds.
  • Thinly slice the jalapeño and chop the toasted pumpkin seeds. Wash the butter lettuce and lay out 6 - 8 leaves for wraps.
  • To assemble, add 1/2 cup of roasted veggies, a spoonful of the pomegranate relish, a few slices of jalapeño, and a sprinkle of toasted pumpkin seeds.

Blood Orange + Fennel Salad

Ingredients:

  • 1 Blood Orange
  • 1 Lemon + 1 Bulb Fennel
  • ½ Red Onion + Handful of Mint
  • ¼ cup Pomegranate Seeds
  • 1 cup Your Choice of Greens (Kale, Spinach, Mixed Greens, Romaine)
  • ¼ Toasted Slivered Almonds
  • ½ cup White Beans (or a bean of your choice)
  • 1 tsp EVOO

Instructions:

  • Cut the stalks off the fennel, peel off any outer layers, and thinly slice or use a mandolin. Place in a large mixing bowl and set aside.
  • Peel the blood orange and the orange pith and any white membrane. Slice the orange into chunks. Add to the bowl.
  • Thinly slice the red onion, cut the mint, and add to the bowl.
  • Lastly, top with the pomegranate seeds, toasted almonds, beans, and squeeze the juice of one lemon. Toss

Roasted Beets + Green Lentils + Wilted Chard

Ingredients:

  • Roasted Beets
  • Green Lentils
  • Wilted Chard
  • ½ cup Green Lentils
  • 4 cups Rainbow or Swiss Chard
  • 3 Large Beets
  • 3 tbsp Walnuts
  • 1 tbsp EVOO
  • Handful of Fresh Herbs - Basil, Dill, Mint
  • Pepper Chipotle Powder
  • 1 tbsp Italian Seasoning

Instructions:

  • Peel the whole beets with a vegetable peeler and cut them into quarter chunks. Lay on a baking sheet, cover with 1 tbsp EVOO, and roast at 400 - 425°F in the oven for 35 - 40 minutes or until golden brown.
  • Cook the lentils - add 4 cups of water and 1 cup of lentils to a pot. Bring to a boil, reduce to a low simmer, and cook for 18 minutes. Drain & rinse. Sprinkle with Italian seasoning.
  • In a pan, sauté shallot and garlic, add a mound of chard, about 4 cups packed. Gently wilt for 1 - 4 minutes.
  • Toast the walnuts on low until browned.
  • In a bowl, combine the wilted chard, lentils, roasted beets, and toasted walnuts.
  • Toss in a handful of chopped basil or dill. And season with pepper and a dash of chipotle powder.

Roasted Cabbage Steaks + Sweet Potato Mash

Ingredients:

  • ¼ head of purple cabbage
  • 1 orange sweet potato
  • ½ cup unsweetened almond milk
  • Handful of parsley
  • Pumpkin seeds
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • ¼ toasted walnuts or pecans
  • 1 lemon
  • 1 tsp EVOO
  • Chipotle powder
  • Paprika
  • Onion powder

Instructions:

Sweet Potato Mash

Peel the sweet potatoes and cut them into 1-inch cubes. Boil the sweet potatoes for about 10 - 15 minutes or until fork-tender.

Drain the sweet potatoes, place in a bowl and mash with a fork. You can mash them super smooth or leave them chunkier. Slowly add in the almond milk in small bits at a time until desired consistency.

Add in the cinnamon and nutmeg and stir until smooth. Toast the walnuts or pecans in a pan and crumble on top.

Roasted Cabbage

Remove and discard the outer leaves. Firmly press onto the side of the cabbage with one hand and cut an inch-thick slice. Lay on a baking sheet.

Drizzle with EVOO. Generously sprinkle the chipotle powder, paprika, and onion powder on the steaks.

Roast in the oven at 375 - 400 for 20 - 30 minutes or until tender/golden brown.

On a plate, scoop a few spoonfuls of the sweet potato mash and smooth flat. Lay the cabbage steaks on top of the mash. Chop and sprinkle some parsley or any other fresh herb. Finish with a squeeze of lemon juice.

Sweet Potato + Mushroom Toast

  • 1 orange sweet potato
  • 1-2 oyster mushrooms
  • Handful of another type of mushroom (shiitake, cremini, etc.)
  • ½ avocado
  • ½ tbsp coconut aminos
  • Zest of 1 orange
  • 1 lime
  • 1 clove garlic
  • 1 tbsp EVOO
  • Smoked paprika
  • Toasted sesame seeds
  • 2 cups arugula
  • Dried nori

Instructions:

Sweet Potato Toasts

Wash and scrub the sweet potatoes. Slice the sweet potatoes lengthwise into ½-inch slices.

Drizzle with EVOO and roast at 400 for 30 - 45 minutes.

Mushroom Topper

Shred the oyster mushrooms with a fork (it will look stringy) and chop up additional mushrooms. Squeeze juice of 1 lime, sprinkle of smoked paprika.

Chop up 1 clove garlic. Heat up EVOO and add chopped garlic to the pan for 1 - 3 minutes.

Add in mushrooms and cook on medium heat for 6 - 8 minutes or until mushrooms are tender.

Assemble Toast

Mash 1 whole avocado in a bowl.

On a plate add the arugula and lay out the sweet potato toast. Top each toast with a spoonful of avocado and mushrooms. Sprinkle some toasted sesame seeds, crush some nori on top and zest an orange on top.

Chickpea Curry Over Greens

Ingredients: 

  • 1 tablespoon grated fresh ginger
  • 1 clove garlic (chopped)
  • 1 medium scallion (chopped)
  • 1 red pepper
  • 1 white sweet potato
  • ½ can garbanzo beans
  • ½ tsp coco amino (optional)
  • 1 tbsp EVOO
  • 1 tbsp (or more) curry powder
  • ½ tsp cinnamon
  • 1 cup macadamia nut milk
  • Handful cilantro
  • 1-2 cups baby romaine
  • 1 jalapeno (sliced)

Instructions:

  • Saute the grated ginger, chopped garlic, chopped scallion in EVOO for 5 mins or until soft.
  • Chop the white sweet potato into small chunks and thinly slice the red pepper.
  • Rinse and drain the chickpeas.
  • Add in the curry powder, cinnamon, and squeeze of lime, stir and saute for 1 - 2 minutes.
  • Add in the pepper, sweet potato, garbanzo beans, and 1 cup macadamia nut milk, bring to a boil then cover and drop to low for 20 - 25 minutes or until sweet potatoes are soft.
  • You can add in more macadamia nut milk for desired consistency.
  • Let sit 10 - 15 minutes before serving.
  • Scoop the curry mixture over the greens and top with cilantro and sliced jalapeno.

Beet Poke

Ingredients: 

  • 4-5 beets
  • 1-2 purple or watermelon radish
  • ½ avocado
  • ¼ mango
  • 1-2 cups of mixed greens
  • 2 limes
  • Sprinkle of toasted sesame
  • Handful green onions
  • Handful cilantro
  • Handful microgreens (radish, pea shoots, sprouts)
  • 1 tsp EVOO
  • ½ tbsp coconut aminos

Instructions:

  • Wash & peel the beets. Cut into small 1-inch cubes. Boil in water for 20 - 25 minutes until tender. Drain and rinse.
  • Chop the green onions and cilantro.
  • In a bowl combine the cooked chopped beets, handful of green onions, spoonful of sesame seeds, coconut aminos, juice of 2 limes, and EVOO.
  • Put in the fridge and let sit for 10 - 15 minutes. Slice your mango, avocado, and radish.
  • Assemble on a plate with 1 - 2 cups of greens, mango, avocado, beet poke, sliced radish, and your favorite microgreens.

Collard Green Wraps & Red Pepper Dip

Ingredients: 

  • 1 bunch collard greens
  • A bowl of your favorite mixed veggies, we like: shredded purple cabbage, carrots, cucumber, cilantro microgreens
  • ½ of avocado

Red Pepper Dip

  • 1 red peppers
  • ½ cup macadamia nuts (soaked for 1-2 hrs)

Instructions:

  • Cut and shave the stem of the collard greens. Cut the stems off the leaf and then shave the stem down using a small knife so that it’s flat. This helps prevent the leaf from breaking at the end and making it easier to roll up.
  • Drop your collard greens in a pot of boiling water for 1 - 2 minutes. Just a quick dip to help soften them.
  • Thinly slice all your favorite raw vegetables. Carrots, purple cabbage, avocado, cilantro, and cucumber.
  • Add your filing to the middle-bottom of the wrap.
  • Carefully roll the collard wrap just like you would with a burrito, tucking in the ends as you go so that the filling stays inside. Let these chill in the fridge while you make the red pepper dip.
  • Cut and scoop out the red peppers. Lie the halves face down on a baking sheet and roast at 400 for about 20 - 30 minutes until the peppers are soft.
  • In a blender, blend 1 roasted pepper, ½ cup of macadamia nuts with a little water. You can start with 1 TBSP at a time until you reach the desired consistency.
  • Pull the wraps out and dip in the red pepper sauce.

Roasted Bok Choy & Japanese Sweet Potato

Ingredients: 

  • 3-4 baby bok choy
  • ½ tbsp walnuts
  • Handful of chopped green
  • Handful of cilantro (or parsley)
  • Smoked paprika
  • ½ juice of orange
  • 1 tsp tahini
  • 1-2 lemons
  • Chipotle powder
  • 1 Japanese sweet potato
  • ½ tbsp EVOO

Instructions:

  • Rinse and chop the Japanese sweet potatoes in half and then in thirds. Coat with EVOO, place face down on a baking sheet and bake at 400 for 45 - 60 minutes. 30 minutes in, turn the sweet potatoes over.
  • Rinse and slice the bok choy in half. Coat with the juice of 1 orange. Roast at 400 for 20 - 25 minutes or until golden brown on the edges.
  • Toast the walnuts in a pan with chipotle powder until browned (5 - 10 minutes on medium low heat).
  • Mix the 1 tablespoon of tahini with the squeeze of 1 - 2 lemons and about ½ cup of water or until you reach your desired consistency (Start by adding 1 TBSP at a time).
  • Place the bok choy on a plate and top with chopped walnuts, cilantro, and tahini sauce. Sprinkle with smoked paprika and serve with baked Japanese sweet potatoes.

Fitness

Flex and stretch every muscle every day.

• <1 hr daily

• ~25 exercises

• 7 hrs per week

ROUTINE

  • Backwards Sled, 2 min
  • Posture exercises
  • Tricep extensions 1x25
  • Face pulls 1x15
  • Butterfly, 1x15
  • Band pull apart (back muscles), 1x15
  • Back extensions (on a hyperextension), 1x25
  • Obliques (each side, on a hyperextension), 1x25
  • Stretches
  • Kneeling shin
  • Hip flexor
  • Couch
  • Leg raises (for abdomen), 1x50
  • Seated calf raises, 1x25
  • Poliquin step ups, 3x10, each leg
  • Slant board squats, 3x15
  • ATG Split squats, 3x10
  • Nordics, 1x10
  • Reverse Nordics, 1x10
  • Tibialis raises, 1x25
  • IsoTib ankle rotations (each), 1x15
  • Pull ups, 1x15
  • Chin ups, 1x15
  • 10 min HIIT (M,W,F)
  • Hiking on weekends, basketball, tennis

Does Bryan Johnson use an ice bath or sauna?

Bryan and his team don't currently have a sauna or ice bath protocol as part of Blueprint. This isn't because there aren’t potential benefits, but because they haven’t been able to identify evidence that supports their objective of reducing biological aging for him.

Daily Routine

• Green Giant + 54 pills

• One-hour workout

• Super Veggie

• Skin/oral/hair/eye care

• Travel to work

• Nutty Pudding

• Third meal + 34 pills

The process takes roughly 4 hours a day.

Summary

  • Avoid self-harm
  • Exercise often
  • Sleep well
  • Eat clean

Start there and scale as far as you want.

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