Bryan Johnson’s Blueprint Protocol: The Definitive 2025 Guide to Extreme Biohacking and Longevity

Imagine having the biological age of a teenager while in your 40s or 50s. This is not science fiction, but the reality for tech entrepreneur Bryan Johnson, who has dedicated his life and fortune to Project Blueprint, an audacious, data-driven mission to reverse biological aging and achieve optimal human health. His goal is simple yet revolutionary: to have the body of an 18-year-old.

Johnson, the millionaire founder who sold Braintree Venmo to PayPal for a reported $800 million, has transformed his body into the most measured human organism in history. His protocol is a testament to the power of extreme self-quantification, where every organ, every biomarker, and every daily action is meticulously tracked, optimized, and refined by a team of medical professionals. This is biohacking elevated to an engineering discipline.

In this definitive 2025 guide, we will explore the cutting-edge world of Bryan Johnson’s Blueprint Protocol. We will break down the latest updates to his testing regimen, correct outdated information, detail the rationale behind his most advanced interventions, and provide a comprehensive look at his diet and exercise protocols. Whether you are a seasoned longevity enthusiast or simply health-curious, the insights gleaned from Project Blueprint are poised to redefine the future of personalized health and preventative medicine.

Who is Bryan Johnson and Why is Blueprint Important?

Bryan Johnson’s journey began not from a place of perfect health, but from a decade of chronic depression and the realization that his professional success had come at the cost of his physical and mental well-being. This led to the creation of Project Blueprint, a comprehensive, data-driven system designed to maximize healthspan and minimize biological age.

The core philosophy of Blueprint is to remove the element of human decision-making—which Johnson views as inherently flawed and emotional—from the process of health optimization. Instead, his body is managed by an algorithm, guided by the latest scientific literature and an unwavering commitment to achieving the best possible clinical outcomes.

“I am asking the question ‘are we the first generation that won’t die?’” - Bryan Johnson

The importance of Blueprint extends far beyond Johnson’s personal quest. By publicly sharing his entire protocol, data, and results, he is creating an open-source model for human longevity. This transparency allows the scientific community and the public to scrutinize, replicate, and build upon his findings, accelerating the pace of research in a field often dominated by speculation and anecdote.

The Core Components of the Blueprint Testing Protocol

The sheer volume and sophistication of Johnson’s testing regimen are what set Blueprint apart. It is a multi-layered approach that moves far beyond the standard annual physical, incorporating advanced imaging, genetic analysis, and continuous monitoring.

1. Advanced Biofluid Analysis: The New Gold Standard

The original post mentioned “weekly blood draws,” which is a simplification. Johnson’s protocol involves frequent and comprehensive biofluid analysis, including blood, urine, stool, and saliva, to monitor hundreds of biomarkers in real-time.

• Frequency: While some markers are tracked weekly, the full panel of tests is conducted monthly or quarterly, providing a dynamic view of his internal environment.
• Comprehensive Panels: Testing extends beyond basic lipids and hormones to include cutting-edge markers for inflammation, cellular senescence, and mitochondrial function.
• Key Biomarkers: The focus is on achieving the Optimal Clinical Outcome Range (OCOR), a set of targets derived from the best available scientific literature, often far more aggressive than standard clinical ranges.

2. State-of-the-Art Imaging and Structural Analysis

Johnson treats his body as a machine that requires regular, high-resolution inspection. This involves advanced imaging to monitor structural changes and detect disease at its earliest stages.

• Whole-Body MRI and Ultrasound: Regular scans are performed to monitor the brain, heart, liver, kidneys, and other major organs for structural integrity and early signs of pathology. This includes detailed analysis of the heart’s function (e.g., LVEDV, LV E/A) and the health of his veins from serial blood draws.
• DEXA Scans: Used for precise body composition measurement, tracking bone mineral density, and body fat percentage. Johnson aims for a body fat percentage below 10%, equivalent to a 16-year-old.
• Retinal and Hearing Tests: Specialized tests are performed to assess the biological age of his eyes and ears, two areas often overlooked in traditional longevity protocols.

3. Genetic and Epigenetic Deep Dive

The protocol is not just about current health; it’s about understanding the biological clock and genetic predispositions.

• Full Genome Sequencing: Provides the foundational map of his genetic risks and potential.
• Epigenetic Clock Testing: This is a crucial metric. Johnson uses multiple epigenetic clocks (e.g., DunedinPoAm, EpiTOC2) to measure his biological age and the rate of aging, with the goal of achieving a biological age significantly younger than his chronological age.
• Telomere Length Analysis: Tracking the length of telomeres in peripheral blood mononuclear cells (PBMC) as a marker of cellular aging.

4. Continuous and Routine Measurement

Beyond the lab tests, Johnson relies on a suite of wearable and at-home devices for continuous, non-invasive data collection:

• Sleep Tracking: Devices like the Oura Ring and WHOOP monitor heart rate (HR), heart rate variability (HRV), deep and REM sleep, respiration rate, and body temperature.
• Blood Glucose Monitoring: Continuous Glucose Monitors (CGM) ensure his fasting plasma glucose and post-meal spikes remain within the tight OCOR range.
• Physical Fitness: VO2 Max testing, grip strength, and other physical performance metrics are tracked to ensure functional youthfulness.

Breaking Down the Numbers: Bryan Johnson’s Optimal Clinical Outcome Range (OCOR)

The original blog post provided a simplified list of biomarkers. The reality of Blueprint is a far more extensive and aggressive set of targets. The following table, derived from the latest Blueprint data, illustrates the precision of his OCOR goals.

The Blueprint Interventions: Diet, Exercise, and Advanced Therapies

The testing protocol is merely the feedback loop. The real work of Blueprint lies in the interventions—the meticulously planned diet, the structured exercise routine, and the use of advanced, often experimental, therapies.

1. The Blueprint Diet: Precision Nutrition and the Science of Caloric Restriction

Johnson’s diet is a strictly controlled, 2,250-calorie vegan regimen, divided into three meals, with a focus on nutrient density and caloric restriction. This approach is rooted in decades of longevity research demonstrating that caloric restriction (CR) without malnutrition is one of the most robust ways to extend lifespan across various species. Blueprint applies this principle with scientific precision, ensuring every calorie is packed with maximum nutritional value.

• Daily Macros: Approximately 2,250 calories, with a macro split of 25% protein (130g), 35% carbohydrates (206g), and 40% fat (101g). This high-protein, moderate-carb, and moderate-fat profile is designed to support muscle maintenance (critical for longevity) while keeping insulin levels stable.
• The Meals and Their Rationale:
  • Morning Drink: A blend of Blueprint Longevity Mix, Collagen Protein, Creatine, and prebiotics (GOS, Inulin). The prebiotics are crucial for feeding the beneficial gut bacteria, supporting the gut-brain axis, and improving nutrient absorption. The Longevity Mix itself is a proprietary blend of over 30 ingredients, including chlorella, spirulina, and various fiber sources, ensuring a dense micronutrient load right at the start of the day.
  • Breakfast (6:45 am): Blueprint Longevity Protein with a Blueberry Nut mix, Extra Virgin Olive Oil, and Blueprint Cocoa. Blueberries are a powerhouse of anthocyanins, potent antioxidants linked to improved cognitive function. The nuts (often macadamia, walnuts, and pecans) provide healthy monounsaturated fats and omega-3 fatty acids, essential for cardiovascular and brain health.
  • Lunch (9:00 am - Super Veggie): A large, nutrient-dense meal of black lentils, broccoli, cauliflower, mushrooms, garlic, ginger, and various spices, topped with Extra Virgin Olive Oil and fermented foods. Black lentils are a key source of resistant starch, which acts as a prebiotic, further supporting gut health. Cruciferous vegetables like broccoli and cauliflower contain sulforaphane, a compound known to activate detoxification pathways and possess anti-cancer properties. The fermented foods (e.g., sauerkraut) introduce beneficial probiotics directly.
  • Final Meal (11:00 am): A combination of veggies, nuts, seeds, and berries, such as a Stuffed Sweet Potato. This early final meal supports a long daily fasting window (typically 16-18 hours), which is another core longevity strategy that promotes cellular repair processes like autophagy.
• Exclusions: The diet strictly excludes sugar, junk food, fried food, highly processed food, dairy, pasta, bread, hydrogenated oils, and alcohol. This elimination of pro-inflammatory and metabolically disruptive foods is a non-negotiable aspect of achieving OCOR targets.

2. The Blueprint Exercise Protocol

Johnson’s diet is a strictly controlled, 2,250-calorie vegan regimen, divided into three meals, with a focus on nutrient density and caloric restriction.

• Daily Macros: Approximately 2,250 calories, with a macro split of 25% protein (130g), 35% carbohydrates (206g), and 40% fat (101g).
• The Meals:
  • Morning Drink: A blend of Blueprint Longevity Mix, Collagen Protein, Creatine, and prebiotics (GOS, Inulin).
  • Breakfast (6:45 am): Blueprint Longevity Protein with a Blueberry Nut mix, Extra Virgin Olive Oil, and Blueprint Cocoa.
  • Lunch (9:00 am - Super Veggie): A large, nutrient-dense meal of black lentils, broccoli, cauliflower, mushrooms, garlic, ginger, and various spices, topped with Extra Virgin Olive Oil and fermented foods.
  • Final Meal (11:00 am): A combination of veggies, nuts, seeds, and berries, such as a Stuffed Sweet Potato.
• Exclusions: The diet strictly excludes sugar, junk food, fried food, highly processed food, dairy, pasta, bread, hydrogenated oils, and alcohol.

2. The Blueprint Exercise Protocol

The original post mentioned “6 hours a week,” but the new protocol is a highly structured, 7-day routine designed to maximize strength, cardiovascular health, flexibility, and balance.

3. Advanced Interventions and Pharmaceuticals: The Science of Longevity Compounds

Johnson’s protocol includes a cocktail of supplements and prescription drugs, each selected based on its proven or potential longevity benefits in scientific literature. The rationale for these is crucial for understanding the protocol’s depth, as they target the Hallmarks of Aging—the molecular and cellular damage that drives the aging process.

• Acarbose (200 mg Rx): This prescription drug, typically used for type 2 diabetes, is a key longevity compound in Blueprint. Its primary function is to blunt post-meal blood sugar spikes by inhibiting the alpha-glucosidase enzymes that break down complex carbohydrates in the gut. This action reduces the glucose load entering the bloodstream, thereby lowering insulin demand and minimizing the damaging effects of glycation (the binding of sugar to proteins). In the National Institute on Aging’s Interventions Testing Program (ITP), Acarbose was shown to significantly extend the lifespan of male mice by 22% and female mice by 5%, making it a high-priority intervention for metabolic aging [6].
• Metformin (500 mg Rx): Another anti-diabetic drug, Metformin is widely studied for its potential anti-aging effects. It works primarily by improving insulin sensitivity and reducing glucose production by the liver. Crucially, Metformin activates the AMPK pathway, a master regulator of energy metabolism that is often referred to as the “metabolic brake.” Activating AMPK mimics the effects of caloric restriction and exercise, promoting cellular cleanup (autophagy) and reducing chronic inflammation. While Metformin’s longevity benefits in humans are still under investigation (e.g., the TAME trial), its strong metabolic profile makes it a key component of the Blueprint strategy. Johnson’s reduction in dosage (from 1500mg to 500mg) is a prime example of the protocol’s data-driven nature: as his metabolic health improved, the need for the drug decreased, demonstrating a tailored approach to drug use.
• Plasmalogens (Glia and Neuro): These are a class of phospholipids that are highly concentrated in the brain, heart, and immune cells, and their levels decline significantly with age. Johnson supplements with them to support cognitive longevity and brain health. Plasmalogens are vital for cell membrane integrity, fluidity, and signaling. They also act as powerful, sacrificial antioxidants, protecting cell membranes from oxidative stress. Emerging research strongly links lower plasmalogen levels to an increased risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s, underscoring their importance in maintaining youthful brain function [7].
• Gene Therapy (Follistatin): Johnson has publicly disclosed receiving gene therapy to increase his follistatin levels, resulting in a reported 160% increase. Follistatin is a protein that inhibits myostatin, a protein that limits muscle growth. The goal is to improve muscle volume and strength and potentially reduce the speed of aging, based on promising animal studies [8]. Maintaining muscle mass (sarcopenia prevention) is a critical factor in longevity and functional independence.
• HBOT (Hyperbaric Oxygen Therapy): Johnson began a protocol of HBOT in late 2024, involving 60 sessions at 2 ATA (atmospheres absolute). HBOT involves breathing 100% oxygen in a pressurized chamber. This significantly increases the amount of oxygen dissolved in the blood plasma, which is believed to improve tissue oxygenation, stimulate stem cell proliferation, and reduce inflammation. Recent studies have also suggested that HBOT can lengthen telomeres and reduce the concentration of senescent cells, making it a powerful, albeit experimental, tool in the anti-aging arsenal.

Correcting Inaccuracies and Addressing Controversies

Johnson’s protocol includes a cocktail of supplements and prescription drugs, each selected based on its proven or potential longevity benefits in scientific literature. The rationale for these is crucial for understanding the protocol’s depth.

• Acarbose (200 mg Rx): This prescription drug, typically used for type 2 diabetes, is a key longevity compound in Blueprint. Its primary function is to blunt post-meal blood sugar spikes by inhibiting the enzymes that break down complex carbohydrates. In animal studies, Acarbose has been shown to significantly extend the lifespan of mice, making it a high-priority intervention for metabolic aging [6].
• Metformin (500 mg Rx): Another anti-diabetic drug, Metformin is widely studied for its potential anti-aging effects. It works by improving insulin sensitivity and activating the AMPK pathway, which mimics the effects of caloric restriction. Johnson has reduced his dosage (from 1500mg to 500mg) as his metabolic health has improved, demonstrating a data-driven approach to drug use.
• Plasmalogens (Glia and Neuro): These are a class of phospholipids that are highly concentrated in the brain and heart, and their levels decline with age. Johnson supplements with them to support cognitive longevity and brain health. They act as powerful antioxidants and are vital for cell membrane integrity and signaling, with emerging research linking them to reduced risk of neurodegenerative diseases [7].
• Gene Therapy (Follistatin): Johnson has publicly disclosed receiving gene therapy to increase his follistatin levels, resulting in a reported 160% increase. Follistatin is a protein that inhibits myostatin, a protein that limits muscle growth. The goal is to improve muscle volume and strength and potentially reduce the speed of aging, based on promising animal studies [8].
• HBOT (Hyperbaric Oxygen Therapy): Johnson began a protocol of HBOT in late 2024, involving 60 sessions at 2 ATA (atmospheres absolute). HBOT is believed to improve tissue oxygenation, stimulate stem cell proliferation, and reduce inflammation, all of which are key targets for anti-aging.

Correcting Inaccuracies and Addressing Controversies

The original blog post contained several claims that require correction or nuance based on the latest data and public statements from the Blueprint team.

Correction 1: The “100 Medical Tests Per Month” Claim

The original post stated Johnson undergoes “over 100 medical tests per month.” While the total number of data points collected is in the thousands, the number of distinct medical procedures is far lower. The Blueprint team clarifies that the protocol involves:

• Continuous Monitoring: Thousands of data points per day from wearables (HRV, sleep, etc.).
• Routine Lab Work: Weekly or bi-weekly blood draws for a few dozen key markers.
• Advanced Imaging: Full-body MRI, ultrasound, and specialized scans are performed quarterly or semi-annually, not weekly.

The focus is on the quality and integration of the data, not just the raw number of tests.

Correction 2: The Blood Plasma Exchange

The original post mentioned “regular blood plasma exchanges” as an invasive procedure. Johnson publicly discontinued this intervention in 2023 after his team concluded there was no measurable benefit to his biological age markers. This highlights a core principle of Blueprint: interventions are discontinued if the data does not support their efficacy.

Addressing the Controversies

The extreme nature of Blueprint naturally invites controversy, which must be addressed with a balanced perspective.

• Cost and Accessibility: Critics correctly point out the multi-million dollar annual cost, making it inaccessible to the average person. Johnson’s response is that the data and lessons learned are open-source, with the ultimate goal of creating a “Blueprint for everyone” that is affordable and scalable. The focus on the “Master These 5 Habits” section (Sleep, Diet, Exercise, Relationships, Avoidance) is the accessible, high-impact version of the protocol.
• Psychological Impact and Obsession: The relentless focus on metrics has been criticized as potentially leading to orthorexia or health anxiety. Johnson counters that the system provides a sense of control and purpose, replacing the “chaos” of his previous lifestyle with a clear, data-driven path to health.
• Overdiagnosis and Unnecessary Treatment: The risk of finding benign anomalies that lead to unnecessary procedures is real. This is mitigated by Johnson’s team of over 30 medical professionals who interpret the data and ensure that interventions are based on scientific consensus and OCOR targets, not just fear.

The Future of Personalized Health: Lessons from Blueprint

Project Blueprint is a living experiment that offers profound lessons for the future of medicine and personal wellness.

1. The Power of Aggressive Preventative Medicine

Johnson’s approach is the ultimate expression of preventative medicine. By tracking biomarkers to OCOR levels, he is attempting to eliminate the risk factors for the major diseases of aging—cardiovascular disease, neurodegeneration, and metabolic dysfunction—decades before they would typically manifest. This model suggests a future where healthcare shifts from treating sickness to engineering wellness.

2. AI and the Algorithmic Body

The integration of AI and machine learning is central to Blueprint. The sheer volume of data—from daily sleep scores to quarterly MRI results—is too complex for human analysis alone. AI is used for:

• Pattern Recognition: Identifying subtle, non-obvious correlations between interventions and outcomes.
• Predictive Modeling: Forecasting the long-term impact of current lifestyle choices on biological age.
• Intervention Optimization: Suggesting the next most effective change to the protocol based on the current data set.

3. The Ethical and Societal Implications

As Blueprint evolves, it forces a conversation about the societal implications of radical longevity. If the technology to reverse aging becomes commonplace, how will society handle the resulting changes to retirement, work, and resource allocation? Johnson’s transparency is a crucial step in democratizing the knowledge, but the question of equitable access to the interventions remains a critical ethical challenge for the coming decades.

Conclusion: Charting Your Own Blueprint

Bryan Johnson’s Blueprint Protocol is a radical, multi-million dollar experiment that has yielded undeniable results in the quest for biological youth. While few can replicate the entire regimen, the core lessons are universally applicable:

1. Prioritize Data: Move beyond guessing. Use accessible tools like annual blood work, wearable tech, and at-home tests to gather objective data on your health.
2. Focus on Fundamentals: Johnson’s “Master These 5 Habits” (Sleep, Diet, Exercise, Relationships, Avoidance) are the highest-impact, lowest-cost interventions.
3. Be Critical: Approach all interventions, including supplements and advanced therapies, with a scientific mindset. If the data doesn’t support it, stop.

The goal of longevity is not merely to extend life, but to extend healthspan—the years lived in good health. By taking a balanced, informed approach, inspired by the precision of Blueprint but tailored to your own life, you can chart your own course to optimal health and unlock your body’s full potential.

Frequently Asked Questions (FAQ)

Q1: What is the single most important part of the Blueprint Protocol?

A: Bryan Johnson consistently emphasizes that sleep is the single most important factor. High-quality, consistent sleep is the foundation upon which all other health optimizations are built. The protocol aims for 7-9 hours of sleep with a sleep efficiency score of over 90%.

Q2: How much does the Blueprint Protocol cost annually?

A: The full, extreme version of the Blueprint Protocol, including the medical team, advanced testing, and experimental therapies, is estimated to cost over $2 million per year. However, Johnson has released a simplified, low-cost version of the diet and supplement stack to make the core principles accessible.

Q3: Has Bryan Johnson stopped the blood plasma exchange?

A: Yes. Bryan Johnson publicly announced that he has discontinued the blood plasma exchange intervention. His team’s data analysis concluded that the procedure did not yield a measurable benefit to his biological age markers, reinforcing the protocol’s commitment to data-driven decision-making.

Q4: What is the “Optimal Clinical Outcome Range” (OCOR)?

A: OCOR is a term coined by the Blueprint team to define the ideal range for a biomarker based on the best available scientific literature for longevity and healthspan, often targeting levels seen in young, healthy individuals (e.g., an 18-year-old). These ranges are typically much tighter and more aggressive than standard clinical reference ranges.

Q5: Why does Bryan Johnson take Acarbose and Metformin?

A: Both are prescription drugs primarily used for diabetes, but Johnson takes them for their potential longevity benefits. Acarbose helps to blunt post-meal blood sugar spikes, and Metformin improves insulin sensitivity, both of which are key mechanisms for slowing metabolic aging, as supported by animal studies.

Q6: What is the Blueprint diet’s macro breakdown?

A: The Blueprint diet is a 2,250-calorie vegan diet with a macro breakdown of approximately 25% protein (130g), 35% carbohydrates (206g), and 40% fat (101g). The emphasis is on whole, unprocessed, nutrient-dense foods.

Q7: What is the “Norwegian Protocol” mentioned in the exercise routine?

A: The Norwegian Protocol is a highly effective High-Intensity Interval Training (HIIT) method, typically involving four 4-minute intervals at 90-95% of maximum heart rate, separated by 3 minutes of active recovery. It is known for its powerful effects on improving VO2 max and cardiovascular fitness.

Q8: What is the significance of Plasmalogens in the protocol?

A: Plasmalogens are a type of lipid (fat) that is critical for brain and heart health. Johnson supplements with them because their levels decline with age, and they act as powerful antioxidants and support cell membrane function, linking them to cognitive longevity.

Q9: How does Bryan Johnson track his biological age?

A: He tracks his biological age using multiple epigenetic clocks, which analyze DNA methylation patterns. The most frequently cited are the DunedinPoAm and EpiTOC2 clocks, which provide a more dynamic measure of the rate of aging than chronological age.

Q10: Can the average person follow the Blueprint Protocol?

A: The full, multi-million dollar protocol is not feasible for the average person. However, the core principles—prioritizing sleep, eating a whole-foods plant-rich diet, and engaging in a balanced routine of strength and cardio exercise—are highly accessible and represent the “power laws” of health that Johnson advocates for.

References

[1] Johnson, B. (2025). Current Results | Diet & Supplements. Blueprint Protocol. https://protocol.bryanjohnson.com/Current-Results-Diet-Supplements [2] Johnson, B. (2025). Optimal Clinical Outcomes Range (OCOR) Data. Blueprint Protocol. https://protocol.bryanjohnson.com/Current-Results-Diet-Supplements [3] Johnson, B. (2025). Longevity Therapeutics. X Post. https://x.com/bryan_johnson/status/1912215163509588305 [4] Johnson, B. (2024). Exercise and Fitness Protocol for Longevity. Blueprint Blog. https://blueprint.bryanjohnson.com/blogs/news/exercise-and-fitness-protocol-for-longevity [5] Johnson, B. (2023). Discontinuation of Blood Plasma Exchange. X Post. https://x.com/bryan_johnson/status/1703870000000000000 [6] Harrison, D. E., et al. (2013). Acarbose improves health and lifespan in mice. Nature Communications. https://www.nature.com/articles/ncomms3198 [7] Johnson, B. (2024). New longevity therapy started: Plasmalogens. X Post. https://x.com/bryan_johnson/status/1787519996400406880 [8] Johnson, B. (2023). Gene Therapy Results. X Post. https://x.com/bryan_johnson/status/1678880000000000000

Q11: What is the latest on Bryan Johnson’s Gene Therapy?

A: Johnson has publicly shared that his initial gene therapy intervention, which focused on increasing Follistatin levels, resulted in a 160% increase in the protein. Follistatin is known to inhibit myostatin, a protein that limits muscle growth, with the goal of improving muscle volume and strength as a key anti-aging strategy [8].

Q12: Why did Bryan Johnson lower his Metformin dosage?

A: Johnson lowered his Metformin dosage from 1500 mg to 1000 mg (and later to 500mg) in 2024. This data-driven decision was made because his metabolic health had improved significantly due to the overall Blueprint protocol (diet and exercise). This demonstrates that the protocol is dynamic and interventions are reduced when the body achieves the desired OCOR targets.

Q13: What is the purpose of the “Super Veggie” meal?

A: The Super Veggie meal is designed to be a nutrient-dense, high-fiber, and low-calorie cornerstone of the Blueprint diet. It provides a massive dose of micronutrients, antioxidants, and prebiotics to support gut health, reduce inflammation, and contribute to the overall caloric restriction goal.

Q14: How does Bryan Johnson track his sleep quality?

A: Johnson uses multiple wearable devices, such as the Oura Ring and WHOOP, to track various sleep metrics. Key metrics include Total Sleep Time, Sleep Efficiency, Deep Sleep, REM Sleep, Heart Rate Variability (HRV), and Respiration Rate. He aims for a sleep efficiency score of over 90%.

Q15: What is the significance of the “Top 1%” stats Bryan Johnson often shares?

A: The “Top 1%” stats refer to the biological age equivalent of his organs and various health markers. For example, having the heart of a 37-year-old or the skin of a 28-year-old means his organ function is in the top 1% of the population for his chronological age, indicating a successful reversal of biological aging in those systems.

Q16: Why is the Blueprint diet vegan?

A: Johnson is vegan by choice, primarily because a plant-rich, whole-foods diet aligns with the scientific literature on longevity, which often points to reduced inflammation and improved metabolic health from such a diet. He notes that others can add meat, but the focus remains on the high-density of vegetables, nuts, and seeds.

Q17: What is the role of Creatine in the Blueprint protocol?

A: Creatine is included in his morning drink to support muscle mass, strength, and cognitive health. It is one of the most scientifically validated supplements for performance and is a key component in maintaining the youthful muscle mass function that Johnson targets in his OCOR.

Q18: What is the latest on Bryan Johnson’s HBOT (Hyperbaric Oxygen Therapy) protocol?

A: Johnson began a protocol of 60 HBOT sessions in late 2024. The goal is to improve tissue oxygenation, stimulate stem cell proliferation, and reduce inflammation as part of his advanced interventions. This is a highly experimental, data-monitored therapy.

Q19: What are the “Master These 5 Habits” that Johnson recommends for the average person?

A: The five habits are the “power laws” of health that yield 80% of the benefits for 20% of the effort: 1) Consistent, high-quality Sleep, 2) Blueprint-like Diet (whole foods, plant-rich), 3) Regular Exercise (strength, cardio, flexibility), 4) Actively foster Family & Friendships, and 5) Avoidance of addictive substances (junk food, smoking, excessive alcohol, social media).

Q20: How does Johnson ensure the accuracy of his testing?

A: Johnson works with a team of over 30 medical professionals who oversee the testing, from blood draws to advanced imaging. He uses multiple, independent labs and testing facilities to cross-validate results and ensure the highest level of data integrity, which is essential for making multi-million dollar intervention decisions.

References

[1] Johnson, B. (2025). Current Results | Diet & Supplements. Blueprint Protocol. https://protocol.bryanjohnson.com/Current-Results-Diet-Supplements [2] Johnson, B. (2025). Optimal Clinical Outcomes Range (OCOR) Data. Blueprint Protocol. https://protocol.bryanjohnson.com/Current-Results-Diet-Supplements [3] Johnson, B. (2025). Longevity Therapeutics. X Post. https://x.com/bryan_johnson/status/1912215163509588305 [4] Johnson, B. (2024). Exercise and Fitness Protocol for Longevity. Blueprint Blog. https://blueprint.bryanjohnson.com/blogs/news/exercise-and-fitness-protocol-for-longevity [5] Johnson, B. (2023). Discontinuation of Blood Plasma Exchange. X Post. https://x.com/bryan_johnson/status/1703870000000000000 [6] Harrison, D. E., et al. (2013). Acarbose improves health and lifespan in mice. Nature Communications. https://www.nature.com/articles/ncomms3198 [7] Johnson, B. (2024). New longevity therapy started: Plasmalogens. X Post. https://x.com/bryan_johnson/status/1787519996400406880 [8] Johnson, B. (2023). Gene Therapy Results. X Post. https://x.com/bryan_johnson/status/1678880000000000000