Mortality is an integral part of life, but Bryan Johnson, tech entrepreneur and centimillionaire, dares to challenge this notion. After over four decades of unhealthy habits, Bryan has dedicated the rest of his life to restoring his youth and unlocking the secrets to eternal life.

Project Blueprint — launched in 2021 — required a team of scientists, three years, and millions of dollars to develop. Living under a strict regimen, Bryan Johnson documents his journey online, giving everyone a glimpse into his process and benefits.

Although extreme, his endeavor explores the human potential, offers a look into cutting-edge treatments, and inspires many to take control of their health. Read this overview of Bryan Johnson’s Blueprint project to learn about its:

• Foundational concepts

• The before and after of the Blueprint Protocol

• Project costs

The goal and philosophy of Project Blueprint

With Project Blueprint, Bryan Johnson aims to reduce his biological age, the metric that indicates how fast his cells are deteriorating and how well his body is functioning. To help him achieve this, his team has spent years researching and devising this comprehensive health protocol.

The Blueprint protocol encompasses a strict diet, sleep, and exercise regimen, as well as various cosmetic and health treatments. As Bryan Johnson tries different approaches and treatments and measures his biomarkers, the protocol evolves to ensure he gets maximum value from every aspect.

Source: Blueprint Protocol

Besides physical interventions, Bryan Johnson highlights that his project required a major mindset shift. To improve his health, combat depression, and eventually slow down aging, he had to shed habits that offered immediate gratification but ultimately made him miserable, such as overeating. He had to learn to listen to his body, look to his future self, and take back control over his life.

Bonus read: If you want to learn more about Bryan’s philosophical views, check out our review of his books and book recommendations.

The Blueprint Protocol

Bryan Johnson’s anti-aging protocol entails many foundational daily activities, treatments, and checkups. In the following sections, we’ll summarize it and highlight four crucial findings.

1. The five basic habits

Some aspects of Bryan Johnson’s regimen are a bit unorthodox, but its five main pillars are what a doctor would recommend to any person looking to improve their health. These practices are widely recognized for their profound impact on physical and mental well-being. Check out the table below for more details:

| Factor    | Bryan’s approach                                                                                                                                                                                                                                                 |
| --------- | ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------ |
| Sleep     | • Going to bed at the same time every night <br> • One-hour downtime before bed <br> • Sleeping alone <br> • Blue light-blocking filters and glasses <br> • Temperature-controlled mattress <br> • Prioritization of consistent, high-quality sleep                                                                                   |
| Diet      | • 16–18 hours daily fast <br> • 2,250 calories per day with a 10% caloric restriction <br> • 230 g of protein, 206 g of carbs, and 101 g of fat <br> • A vegan diet that includes vegetables, legumes, berries, and nuts <br> • Various supplements, including collagen and creatine <br> • No sugar, fried food, dairy, bread, etc. |
| Exercise  | • Working out six hours a week/one hour a day <br> • Well-rounded routine consisting of strength, cardio, balance, and flexibility training <br> • Outdoor and indoor activities                                                                                                                                                 |
| Community | • Spending time with friends and family <br> • Actively fostering meaningful relationships                                                                                                                                                                                                                                 |
| Restraint | • Avoiding addictive behaviors and substances, such as smoking, fast food, excessive alcohol, and social media

When it comes to oral health, Bryan’s routine is much like that of an average person. It includes brushing and flossing two times a day and regular dentist visits. As for the rest of his body, Bryan monitors numerous biomarkers in professional labs to ensure his whole body is on the right track to becoming as healthy and youthful as possible.

Bonus read: Get an in-depth breakdown of Bryan Johnson’s diet, sleep habits, and workout regime.

Source: Blueprint Protocol

2. Cosmetic care

Bryan Johnson’s longevity protocol aims to eliminate signs of aging that affect his appearance. His number one rule for skincare is to avoid sun exposure, which can burn and damage the skin. Besides using sunscreen and staying inside when the UV index is the highest, he even carries a protective umbrella when he goes outside.

The rest of Bryan Johnson’s youth-restoring skincare regimen includes:

1. Creams and other products: Each day, he uses a face and body wash, moisturizer, and retinol to prevent acne and photoaging.

2. Supplements: Bryan Johnson consumes about 20 to 30 grams of collagen daily, paired with vitamin C to boost its skin-firming effects. He also takes niacinamide to reduce wrinkles and discoloration and hyaluronic acid for hydration and suppleness.

3. Advanced treatments: Currently, Bryan Johnson is also experimenting with the Tixel rejuvenation treatment, Sofwave ultrasound device, Sculptra fillers, and red light therapy.

For hair care, Bryan takes numerous supplements, such as minoxidil and biotin, applies a custom-formulated topical twice a day to prevent hair loss, and uses products to reverse gray hair.

Source: Bryan Johnson’s via YouTube

Bryan shared that he paid no attention to his health, skin, or hair when he was younger and that he's now paying the price for it as there was a lot of damage before he started the project. Although he’s achieved excellent results, he recommends starting anti-aging treatments as early as possible to minimize the effects of aging before they worsen. 

3. Unconventional treatments 

Bryan Johnson undergoes some highly advanced and experimental treatments. The most prominent ones include:

• Gene therapy: Bryan Johnson received his first gene therapy in 2023 in Honduras as the treatment is unavailable in the U.S. Called follistatin gene therapy, this procedure aims to increase muscle mass and strength and reduce epigenetic aging.

• Blood plasma transfusion: In 2023, he also got plasma transfusions from younger individuals, including his son. While he discontinued the treatment due to a lack of benefits, Bryan claims that it helped reduce his father’s biological age by 25 years.

• Rapamycin: Bryan also takes rapamycin, a drug used by organ transplant patients. Although some sources suggest this drug could promote longevity, we need more human studies to confirm this effect.

• Estradiol injections: Alpha estradiol is a non-feminizing estrogen that was shown to increase the lifespan of male mice, but its effects on humans haven’t been tested yet.

• Mesenchymal stem cells (MSCs): Bryan has also received bone marrow MSC injections to help restore his joints. He is yet to publish the results.

• Lung rejuvenation: To regain his lung health after getting COVID, Bryan underwent Oumua and IMT lung training and a heart rate vitality treatment using a Nurosym device. 

• Focused penis shockwave therapy: Although not FDA-approved, this treatment allegedly helps improve penile blood flow and treats erectile dysfunction.

4. Data-based approach 

Johnson has emphasized that his project is backed by science and data. Development took years and over 30 experts, who carefully reviewed over 1,000 studies, to devise his longevity plan and make it as impactful as possible.

Before launching the project, Bryan Johnson measured numerous biomarkers, including his overall biological age and the age of over 70 organs in his body. He continues to do so regularly to track progress, earning the title the most measured man in history. You can see a brief overview of some of his routine measurements in the following table:

| Checkup                       | Frequency        |
| ----------------------------- | ---------------- |
| Blood draw                    | Every 3–6 months |
| Aging speed (DNA methylation) | Twice a year     |
| Dentist                       | Twice a year     |
| Full-body MRI                 | Yearly           |
| Eye check                     | Yearly

As Bryan and his team gather data, they can gauge the effectiveness of different treatments and tweak the protocol accordingly. They strive for the 80/20 rule — getting 80% of the benefits by applying 20% of interventions with the greatest impact. 

It’s also worth noting that Bryan is transparent about his results and regime changes and routinely updates his online followers on his progress (and even failed treatments).

Source: Blueprint Protocol

The before and after of Project Blueprint

Over the course of Project Blueprint, Bryan Johnson’s body and face have transformed significantly. During initial testing, this 46-year-old’s skin age was estimated at 64, but the most recent tests evaluated it at 37–42. The improvements are visible and impressive.

As per the latest measurements, Johnson’s speed of aging is only 0.64 — slower than 99% of 20-year-olds. He is in the top 1% for numerous other health biomarkers, including:

• Muscle mass and function

• Fat mass

• Inflammation

• Nighttime erections

Also, for some of the markers, such as cardiovascular fitness, Bryan scored in the top 1% among 18-year-olds.

Source: Blueprint Protocol

Many of Johnson’s organs have been estimated as younger than his chronological age, demonstrating the effectiveness of his rejuvenating efforts. Those include:

• Heart: age 37

• Prostate: age 30

• Kidneys: age 35

• Thyroid: age 23

Bonus read: Check out our other articles on Bryan Johnson and his anti-aging journey:

• Age-reversing attempts

• His daily routine

• Supplement protocol

The cost of Project Blueprint

Project Blueprint took millions of dollars to develop and takes as much to maintain. Johnson spends over $2 million each year on various procedures, products, and measurements. He has even transformed his home into a Blueprint clinic, which cost him over $6.8 million. Here’s a brief rundown of some of the treatment costs:

• Follistatin gene therapy: $25,000 (single dose)

• Penis shockwave therapy: $1,000-2,000

• Stem cell injections: $25,000

• Blood plasma transfusion: $5,500

It’s also important to understand the amount of time this endeavor requires as Bryan Johnson dedicates most of his day to Blueprint and plans his entire life around it.

What you can do

Most of us want to live healthy and long lives, but the truth is that few can afford to make the same commitment as Bryan Johnson. Still, science is advancing at a fast rate, and technologies that were once out of most people’s reach are now permeating into the mainstream. This allows more people than ever to access various health-improving methods and techniques and take ownership of their well-being.

One example is the Nucleus Premium DNA test, which can decode most of your genome to provide extensive insights into your health risks and traits. Unlike its predecessors, Nucleus Premium comes at an affordable price and can be taken at home in two minutes.

By understanding how your genes may affect your health and lifestyle, you can avoid specific habits and develop better ones to stay healthy and youthful.

[X](https://x.com/nucleusgenomics/status/1782902542843641978)

Nucleus: Accessible genetic knowledge for all

Nucleus is an all-in-one DNA platform that offers key genetic health insights with its clinical-grade and physician-approved Premium test. By using cutting-edge whole-genome sequencing technology, Nucleus Premium can analyze nearly all of your 6 billion DNA bases to reveal how your genes may affect your health, habits, and personal traits.

Nucleus’ screening encompasses over 170 diseases and conditions, even rare ones that other tests tend to miss. To offer personalized reports, Nucleus considers your non-genetic factors like age and BMI. As a result, you’ll know what to expect and can take precautions to ensure a healthier future for you and your family.

Source: Nucleus

Nucleus’ reports are easy to understand because of their straightforward language and data visualization. If you need expert guidance on the next steps toward a healthier future, Nucleus will connect you with a genetic counselor from its SteadyMD partner network.

Nucleus is a HIPAA-compliant company that processes samples in fully regulated, CAP/CLIA-certified U.S. labs and on U.S. machines.

Discover yourself with Nucleus Premium

The first step is to order your Nucleus Premium kit, which costs $399. For the price, you’ll get all available health reports. You can also opt to get updates based on scientific advancements and your lifestyle changes.

[X](https://x.com/nucleusgenomics/status/1782433788498206878)

Once your kit arrives, you’ll only need to swab your cheeks and mail the samples to the lab. You can access your results in your online Nucleus account in only 6–8 weeks.

To get your Nucleus Premium test, you should:

1. Sign up for the kit

2. Provide your personal information

3. Place the order

The platform is HSA/FSA eligible.

Bonus: Nucleus is the go-to DNA platform for many genetics and longevity enthusiasts, including Bryan Johnson. He swabbed to get his Nucleus all-in-one health insights in the 2024 Don't Die Summit in San Francisco. You can watch the video here! 

Featured image source: Alem Coksa