What Are the Ingredients in Bryan Johnson blueprint for Longevity?

Bryan Johnson reportedly invests millions annually in Project Blueprint, a data-driven protocol to reverse his biological age. At its core, understanding what are the ingredients in Bryan Johnson blueprint reveals a complex mix of whole foods and high-potency supplements designed for optimal health.

Quick Summary

A breakdown of the specific ingredients and supplements used in Bryan Johnson's daily routine, detailing his meticulously crafted meals and extensive longevity-focused stack.

Key Points

• Core Meals: Three primary meals—the Green Giant drink, Super Veggie, and Nutty Pudding—are composed of meticulously selected whole foods.

• Extensive Supplementation: The protocol includes a daily regimen of dozens of supplements, from common vitamins to specific longevity compounds.

• Longevity Compounds: Ingredients like Nicotinamide Mononucleotide (NMN), Ca-AKG, and Spermidine are included to support cellular health and repair.

• Plant-Based Foundation: The diet is primarily vegan, emphasizing a high intake of vegetables, lentils, nuts, and berries.

• Data-Driven Adjustments: Ingredients and dosages are constantly fine-tuned based on Bryan Johnson's extensive biomarker monitoring.

• Meal Timing: The dietary intake is restricted to a tight 6-8 hour window as part of an intermittent fasting schedule.

• Ingredient Quality: There is a heavy emphasis on ingredient quality, such as high-polyphenol olive oil and specially sourced cocoa.

The Blueprint Diet: Core Meals

At the heart of Project Blueprint is a strictly controlled, nutrient-dense, plant-based diet, though Johnson himself is vegan for ethical reasons rather than nutritional necessity. The daily food intake is organized around three primary meals and a morning drink, each with a specific profile of vitamins, minerals, and macronutrients.

The Morning Green Giant Drink

To begin his day, Johnson consumes a meticulously formulated drink, often called the 'Green Giant.' This concoction is designed to provide a concentrated boost of nutrients and amino acids. Its ingredients include:

• 20 oz of water
• Spermidine and chlorella powder
• Amino complex (lemon-flavored)
• Creatine
• Cocoa flavanols
• Ceylon cinnamon
• Collagen peptides (a notable non-vegan exception)

The Super Veggie Lunch

This blended or whole-piece meal is a staple of Johnson's diet, rich in fiber, vitamins, and antioxidants. The 'Super Veggie' consists of:

• Black lentils (cooked)
• Broccoli and cauliflower (boiled or steamed)
• Shiitake or maitake mushrooms
• Garlic and ginger
• Fresh lime juice and apple cider vinegar
• Cumin
• Hemp seeds for topping
• A drizzle of high-polyphenol extra virgin olive oil (EVOO)

The Nutty Pudding

Johnson's second meal, the 'Nutty Pudding,' is a fat-dominant blend packed with omega fatty acids and other beneficial compounds. The ingredients are combined and blended for maximum nutritional density:

• Macadamia nut milk
• Ground macadamia nuts and walnuts
• Chia seeds and ground flaxseeds
• A quarter of a brazil nut
• High-polyphenol dark chocolate
• Sunflower lecithin
• Ceylon cinnamon
• A mix of berries and cherries
• Pomegranate juice

The Comprehensive Supplement Stack

The Blueprint is famously supplemented by a comprehensive daily stack of pills, powders, and medications, totaling dozens of individual items. These supplements are carefully chosen based on scientific literature and adjusted according to Johnson's extensive health data. They are categorized by their primary function within the protocol.

Longevity and Cellular Health

• NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside): Precursors to NAD+, a molecule vital for cellular energy and DNA repair.
• Calcium Alpha-Ketoglutarate (Ca-AKG): Involved in energy production and metabolism.
• Spermidine: Supports the cellular renewal process of autophagy.
• Resveratrol: An antioxidant that activates sirtuins, proteins linked to longevity.

Cognitive Function and Mental Clarity

• Creatine: Supports cognitive function and mental energy.
• Omega-3 Fatty Acids (EPA/DHA/DPA): Crucial for brain health and reducing inflammation.
• L-Theanine: Promotes calm focus and stress reduction.
• Alpha-GPC: A compound that boosts the neurotransmitter acetylcholine, essential for memory.

Antioxidants and Anti-inflammatory Support

• NAC (N-Acetyl-L-Cysteine): A powerful antioxidant that supports liver detoxification.
• Curcumin: The active compound in turmeric, known for potent anti-inflammatory effects.
• CoQ10 (Ubiquinol): Supports cellular energy production and acts as a powerful antioxidant.
• Ginger Root Extract: Included for its anti-inflammatory properties.
• Lutein and Zeaxanthin: Antioxidants that protect eye and skin health.

Gut Health and Digestion

• Prebiotics: Inulin and galactooligosaccharides (GOS) to feed beneficial gut bacteria.
• Fermented Foods: Consumed for their probiotic content, supporting a healthy gut microbiome.
• ProButyrate: A supplement designed to support gastrointestinal health.

Essential Vitamins and Minerals

• Vitamin D3 and K2: Work together to ensure proper calcium utilization for bone and cardiovascular health.
• B-Complex Vitamins: Essential for energy metabolism and overall cellular function.
• Magnesium Glycinate: Supports sleep, mood, and muscle function.
• Zinc: Critical for immune function and cellular integrity.

Comparison of Blueprint Meals and Supplements

Feature	Super Veggie	Nutty Pudding	Supplements Stack
Primary Focus	Fiber, antioxidants, vegetables	Healthy fats (Omegas), brain health	Targeted longevity, metabolic, and cellular functions
Key Ingredients	Lentils, broccoli, mushrooms, garlic	Macadamia nuts, walnuts, flaxseed, berries	NMN, Creatine, Omega-3s, NAC, Vitamins, Minerals
Macronutrient Profile	High in carbohydrates and protein (from lentils)	High in healthy fats (from nuts and seeds)	Supports overall nutritional intake not met by diet alone
Preparation	Boiled/steamed and blended/served whole	Blended into a pudding-like consistency	Taken in pill, capsule, and powder form

A Holistic and Data-Driven Approach

Bryan Johnson's ingredient selection is not arbitrary; it is the output of a data-driven algorithm that meticulously tracks over 70 biomarkers. His team of over 30 health professionals constantly refines the protocol based on Johnson's real-time lab results. This approach ensures that every ingredient, whether from a food source or a supplement, serves a specific, measured purpose in his goal of maximum longevity and reversed biological aging. The emphasis on high-quality sourcing, such as EVOO with high polyphenol content and specific cocoa powders, further distinguishes his protocol from typical dietary recommendations. The rigorous nature of Project Blueprint is what sets it apart, treating the human body like a system to be optimized with precise, evidence-based inputs.

Bryan Johnson's Key Principles for Ingredient Selection

• Science-Informed Dosing: Every ingredient is chosen to deliver clinically relevant and research-backed amounts.
• Quality and Purity: Products are third-party tested to ensure they are free from heavy metals, pesticides, and other contaminants.
• Bioavailability: Ingredients are selected or combined in ways that maximize their absorption and efficacy in the body.
• Holistic Synergy: The entire regimen is designed as a system where different components work together to support overall health.

For those interested in the scientific foundation, one of the studies backing Johnson's approach to longevity compounds is accessible via the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC4103214/).

Conclusion

What are the ingredients in Bryan Johnson blueprint? The answer goes far beyond a simple list of foods and supplements. It represents a highly personalized, data-driven system of nutritional and supplemental inputs designed for maximum healthspan. From the foundational plant-based meals like the Super Veggie and Nutty Pudding to the extensive stack of anti-aging, cognitive, and metabolic supplements, every component serves a specific purpose, guided by continuous testing and scientific research. While replicating Johnson's protocol is complex and expensive, understanding his approach to ingredient selection offers valuable lessons in mindful, evidence-based nutrition and supplementation for anyone pursuing better health.

Frequently Asked Questions

What are the main dietary ingredients in Bryan Johnson's Blueprint?

The core dietary components include the Green Giant drink (chlorella, creatine, collagen), the Super Veggie meal (black lentils, broccoli, cauliflower), and the Nutty Pudding (macadamia nuts, walnuts, berries).

Does Bryan Johnson's diet contain meat?

Bryan Johnson follows a vegan diet by choice for ethical reasons, although he does consume collagen peptides. The Blueprint protocol itself is not strictly vegan for everyone, as his team members do include meat.

What supplements does Bryan Johnson use for longevity?

His longevity stack includes compounds like NMN, Ca-AKG, Spermidine, and Resveratrol, which target cellular health and mitigate age-related decline.

Are all the supplements and drugs he takes available to the public?

No, some compounds like Metformin, Rapamycin, and Acarbose are prescription medications that must be prescribed and monitored by a doctor. Others, like the Blueprint-branded supplements, are available for purchase.

How does Bryan Johnson ensure the quality of his ingredients?

He prioritizes high-quality, scientifically sourced ingredients, and his branded Blueprint products undergo third-party testing for purity and potency.

Is it necessary to take as many supplements as Bryan Johnson?

Experts advise that most people do not need such an extensive regimen. A balanced, whole-foods diet can provide most required nutrients, with targeted supplementation addressing specific needs based on individual data.

What is the purpose of the Nutty Pudding?

The Nutty Pudding is a meal rich in healthy fats from macadamia nuts, walnuts, chia, and flaxseeds, designed to provide omega fatty acids and support brain and heart health.