How much olive oil does Bryan Johnson consume?

December 21, 2025 •

3 min read

As of late 2024, Bryan Johnson consumes approximately three tablespoons (45 mL) of high-polyphenol extra virgin olive oil daily, which provides around 15% of his total caloric intake. This intake is a crucial component of his meticulously designed Blueprint protocol, aiming to reverse the aging process. Johnson treats this specific type of olive oil as a precision health tool, not just a dietary fat.

Quick Summary

Bryan Johnson consumes approximately 45 mL (3 tablespoons) of high-polyphenol extra virgin olive oil daily as part of his Blueprint longevity protocol. He incorporates this intake into his meals, prioritizing high-quality oil to maximize its antioxidant benefits.

Key Points

Daily Intake: Bryan Johnson consumes approximately 45 mL, or three tablespoons, of high-polyphenol extra virgin olive oil every day.
Method of Consumption: He adds one tablespoon of olive oil to each of his three daily meals to preserve the health-enhancing polyphenols.
Quality Requirements: The oil must meet strict quality standards, including a high polyphenol content (>400 mg/kg), low acidity, and UV-protective packaging.
Purpose: The consumption is a cornerstone of his Blueprint protocol, aimed at combating inflammation, oxidative stress, and supporting cardiovascular and cognitive health.
No Cooking: Johnson avoids using this high-quality oil for cooking at high temperatures to prevent the degradation of its beneficial compounds.
Source of Calories: The olive oil accounts for roughly 15% of his total daily caloric intake, underscoring its importance in his diet.

Bryan Johnson's Olive Oil Intake Explained

In the world of biohacking, Bryan Johnson's name is synonymous with the relentless pursuit of longevity. His Project Blueprint is a data-driven protocol that carefully calibrates his every intake, and high-polyphenol extra virgin olive oil (EVOO) holds a significant position within this regimen. The quantity and quality are strictly controlled to maximize the health benefits associated with polyphenols, potent antioxidants found in the oil.

The Daily Dosage and Its Purpose

Johnson's olive oil consumption is precise. He consumes three tablespoons (approximately 45 mL) per day, a consistent dosage that contributes significantly to his overall calorie count. This calculated intake is based on extensive research and biomarker tracking, ensuring that his body receives a steady supply of beneficial compounds. Unlike casual cooking, his method is designed for therapeutic effect, not just flavor.

Incorporating Olive Oil Into the Blueprint Diet

Johnson's meals, while often described as mushy by some, are packed with nutrient-dense ingredients. The olive oil is integrated into his food in a specific manner to preserve its delicate compounds. For instance, he adds it as a finishing drizzle over his meals, rather than using it for high-heat cooking which can destroy the beneficial polyphenols.

Here is how the olive oil is typically added to his daily meals:

Breakfast (Nutty Pudding): One tablespoon is mixed into his morning Nutty Pudding, a blended meal featuring nuts, berries, and protein powder.
Mid-Morning (Super Veggie): His second meal, the Super Veggie, which includes lentils, broccoli, and mushrooms, is drizzled with another tablespoon of olive oil.
Evening: A final tablespoon is added to his evening meal, which is usually consumed by 11:30 a.m., completing his daily intake.

Why Quality is Non-Negotiable for Bryan Johnson

Bryan Johnson's approach emphasizes that not all olive oils are created equal. For his Blueprint protocol, the olive oil must meet a stringent set of quality standards to ensure maximum potency. These criteria include a high polyphenol count, low acidity, and fresh harvesting.

Bryan Johnson's Blueprint EVOO vs. Standard EVOO


Feature	Blueprint Extra Virgin Olive Oil	Standard Supermarket Extra Virgin Olive Oil
Polyphenol Content	> 400 mg/kg	Often < 250 mg/kg
Sourcing	Single-origin (e.g., Portugal, Chile)	May be a blend of oils from various regions
Freshness	Harvested within the past 12 months	Can be a mix of older harvests
Testing	Third-party lab tested for quality and contaminants	Often not tested beyond basic legal requirements
Acidity Level	< 0.3%	< 0.8% (still qualifies as 'extra virgin')
Packaging	UV-protective glass bottle	Clear or plastic bottle, allowing UV damage

The Health Benefits of Johnson's High-Polyphenol Choice

The specific standards for his olive oil are tied to several potential health benefits backed by scientific literature:

Cardiovascular Health: High-polyphenol EVOO can help optimize lipid profiles by lowering LDL ('bad') cholesterol and improving blood pressure.
Anti-inflammatory Effects: Compounds like oleocanthal, which create the peppery kick in fresh EVOO, act similarly to anti-inflammatory drugs.
Antioxidant Defense: Polyphenols are powerful antioxidants that combat oxidative stress, a key driver of aging and disease.
Brain Health: The antioxidant and anti-inflammatory properties of high-phenolic olive oil may offer protective effects for brain function.

Practical Lessons from Bryan Johnson's Olive Oil Ritual

For individuals not following the full Blueprint protocol, Johnson's approach still offers valuable insights into integrating high-quality olive oil into one's diet. The focus on sourcing high-polyphenol oil and consuming it raw is a takeaway that can benefit anyone. He also emphasizes consistency, making the consumption of this oil a non-negotiable part of his daily routine. The ritual of taking his oil, whether drizzled over food or taken as a shot, serves as a daily reminder of his commitment to his health goals.

Conclusion

Bryan Johnson's daily consumption of high-polyphenol extra virgin olive oil is far from a casual habit; it is a precisely measured and integral part of his Blueprint longevity protocol. He ingests approximately 45 mL daily, carefully incorporating it into his meals to preserve its antioxidant properties. This strict regimen highlights his belief in the power of targeted nutrition, backed by a non-negotiable standard for the quality and freshness of the oil. While his overall routine is extreme, the principles he applies to olive oil—prioritizing quality and consistency for health benefits—provide a compelling case for anyone looking to optimize their nutrition.

Frequently Asked Questions

Bryan Johnson consumes approximately three tablespoons, or 45 milliliters, of high-polyphenol extra virgin olive oil daily as part of his Blueprint diet.

The quality is crucial because his protocol requires high-polyphenol EVOO, which contains powerful antioxidants. Standard supermarket oils often lack this high concentration and may not be as fresh, reducing the health benefits.

He incorporates one tablespoon into each of his three meals, often drizzling it over his 'Super Veggie' or mixing it into his 'Nutty Pudding' after cooking to preserve its nutrients.

No, he specifically uses it as a finishing oil or in raw preparations. He avoids using it for high-heat cooking, which would destroy the sensitive antioxidant compounds.

Johnson cites reduced inflammation, cardiovascular health improvements, antioxidant defense, and potential cognitive benefits from consuming high-polyphenol extra virgin olive oil.

He uses and sells his own brand of olive oil under the Blueprint label. It is a single-origin, third-party-tested EVOO that meets his strict quality criteria.

While standard olive oil offers some benefits, it typically contains lower levels of beneficial polyphenols and may not be as fresh. Achieving comparable results would require using a tested, high-polyphenol product.