A Day in the Diet of a Biohacker
Bryan Johnson's diet, a cornerstone of his Project Blueprint, is a testament to extreme optimization and consistency. He eats all his meals within a narrow, five-to-eight-hour window, typically finishing his final meal by 11:30 a.m.. This practice of early time-restricted feeding is designed to maximize sleep quality and align with circadian rhythms. His diet is plant-based by choice, with the exception of collagen peptides, and focuses on whole, unprocessed foods. The entire regimen is managed by a team of doctors and is subject to change based on his constantly monitored health markers.
The Morning Routine: Longevity Mix and Protein
Johnson's day begins before his first meal, with a precise liquid intake designed to kickstart his system. He consumes a daily "Longevity Mix," a proprietary blend of ingredients formulated to support energy and vitality. This morning regimen also includes:
- A creatine supplement to support muscle and cognitive function.
- Prebiotic fibers, specifically galactooligosaccharides and inulin, for gut health.
- Multiple collagen peptides to support skin, joint, and bone health.
- A precise pill stack including over 20 capsules and tablets for comprehensive nutritional support.
Following this drink, his first meal is a fortified protein breakfast. This meal, which includes Blueprint protein, blueberry nut mix, macadamia nut milk, and extra virgin olive oil, provides a significant portion of his daily macronutrients early in the day.
Midday: The Nutrient-Dense "Super Veggie"
At approximately 9 a.m., Johnson consumes his second meal, famously known as the "Super Veggie". This meal is a nutrient powerhouse, packed with a wide array of vegetables and spices. The main components are cooked and often blended into a soup-like consistency, a process that supposedly minimizes advanced glycation end-products (AGEs).
Super Veggie components include:
- Veggies: A medley of broccoli, cauliflower, and shiitake mushrooms.
- Legumes: Black lentils for protein and fiber.
- Flavorings: Fresh garlic, ginger root, lime juice, apple cider vinegar, and cumin.
- Toppings: Hemp seeds for omega-3 and omega-6 fatty acids, along with a drizzle of high-polyphenol extra virgin olive oil.
The Final Meal: "Nutty Pudding" and Variable Dinner
Johnson's final meal of the day, consumed around 11 a.m., consists of two main parts: the "Nutty Pudding" and a rotating 500-calorie dish. The Nutty Pudding is designed to provide healthy fats and antioxidants, with ingredients such as:
- Macadamia nut milk and ground macadamia nuts
- Walnuts, chia seeds, and ground flaxseed
- Berries and cherries
- Cocoa powder and sunflower lecithin
- A quarter of a Brazil nut for selenium
His variable third meal is chosen from a list of plant-forward options, ensuring variety while maintaining strict caloric control. Examples include roasted cabbage steaks with sweet potato mash, blood orange and fennel salad, and chickpea curry over greens. This final meal concludes his tightly scheduled eating window, initiating his 18-hour fasting period.
A Quantitative Look at the Blueprint Diet
The following table compares the typical Bryan Johnson Blueprint diet with standard dietary guidelines, highlighting the differences in nutrient distribution and focus.
| Feature | Bryan Johnson's Blueprint | Standard Dietary Guidelines |
|---|---|---|
| Daily Calories | ~2,250 | Varies by age, gender, and activity level (e.g., 2,500 for an average man) |
| Eating Window | 5-8 hours (last meal by 11:30 a.m.) | Not restricted, typically spread throughout the day |
| Macronutrient Split | ~25% Protein, ~35% Carbs, ~40% Fat | ~10-25% Protein, ~45-65% Carbs, ~20-35% Fat |
| Dietary Focus | Nutrient-dense, whole-food, plant-based (vegan by choice) | Balanced intake from all food groups, including animal products |
| Supplementation | Extensive stack of dozens of pills and powders daily | Standard multivitamin often considered sufficient |
| Avoids | Alcohol, stimulants (caffeine), processed sugar, junk food | Moderation recommended for these items |
The Role of Supplements
Beyond his whole-food meals, Bryan Johnson's nutritional strategy relies heavily on a large and personalized supplement stack. He takes numerous supplements at specific times throughout the day, which his team regularly adjusts based on his biomarkers. This extensive regimen is designed to address potential nutrient gaps and target specific aspects of longevity, from cellular energy and inflammation to cognitive function and gut health. The cost of this comprehensive protocol, including food and supplements, can be substantial, making it inaccessible for the average person.
Conclusion
Bryan Johnson's daily diet is far more than a simple meal plan; it is a precisely engineered, science-based nutritional program designed to maximize health and longevity. It emphasizes nutrient-dense, whole plant foods, intermittent fasting, and extensive supplementation, all managed with meticulous attention to detail. While the core principles—eating whole foods, limiting processed items, and prioritizing sleep—offer valuable lessons, the extreme nature and high cost of Project Blueprint mean it is not a realistic model for most individuals. However, his commitment to a data-driven approach offers a glimpse into the future of personalized nutrition and biohacking.
Blueprint Protocol's Step-by-Step Guide is where Johnson shares details on his diet, supplements, and exercise regimen for those interested in learning more about his approach.
