Bryan Johnson, a tech entrepreneur best known for founding Braintree and Venmo, has turned his focus toward health optimization and longevity through a protocol called Blueprint. His approach combines cutting-edge science, meticulous tracking, and lifestyle changes aimed at slowing aging and improving overall health. While his regimen is extensive and sometimes costly, many of its principles are accessible to the average person.
Here’s an overview of his protocol, emphasizing actionable steps that anyone can incorporate into their life:
Core Components of Bryan Johnson’s Blueprint Protocol
1. Exercise Regularly
• Bryan’s Routine: 1 hour of exercise, 7 days a week, incorporating strength training, cardio, and balance exercises.
• Accessible Approach: Start with even 20 minutes a day of moderate activity (like walking, yoga, or light resistance training) can benefit your health.
2. Diet: Whole, Unprocessed Foods
• Key Practices:
• Low-sugar, plant-based meals with a focus on nutrient density.
• Daily Extra Virgin Olive Oil: He consumes a high-quality EVOO rich in polyphenols for its anti-inflammatory and heart health benefits.
• Actionable Tip: Prioritize whole foods like vegetables, fruits, legumes, nuts, seeds, and healthy fats. Reduce or eliminate processed foods and refined sugars.
3. Prioritize Sleep
• Bryan’s Schedule: He goes to bed at 8:30 PM every night to align with his circadian rhythm.
• Why It Matters: Chinese medicine also emphasizes the restorative benefits of sleeping early. Research supports this, showing earlier sleep improves hormonal balance, memory consolidation, and cellular repair.
• Start Small: Establish a consistent bedtime that allows at least 7-8 hours of sleep. Move your bedtime earlier by 15 minute increments every day until you reach a 9:00 pm bedtime.
4. Track Health Metrics
• Lab Testing: Bryan monitors over 100 health biomarkers regularly, such as inflammation markers, blood sugar, cholesterol, and hormone levels.
• DIY Version: Consider regular check-ups or tests for basic health indicators like blood pressure, glucose, and cholesterol.
5. Mental Well-being and Stress Reduction
• Meditation and Mindfulness: He integrates mindfulness practices into his daily life.
• Your Approach: Even 5-10 minutes of deep breathing or meditation daily can help lower stress and improve focus.
6. Cold Exposure and Heat Therapy
• Bryan uses ice baths and saunas to improve circulation, reduce inflammation, and support recovery.
• If you don’t have access to these, consider contrast showers (alternating hot and cold water).
7. Minimize Toxins and Pollutants
• He avoids smoking, alcohol, and environmental toxins.
• Your Approach: Eliminate or reduce exposure to harmful chemicals, opt for clean household products, and limit alcohol consumption.
How to Start Without Overwhelm
While Bryan’s protocol is intensive, the key is to adopt habits that align with your goals and resources. Begin with simple steps:
• Set a realistic bedtime and create a calming pre-sleep routine.
• Include EVOO and more plant-based foods in your diet.
• Commit to daily movement, even if it’s just a short walk.
• Regularly reflect on your health markers and adjust as needed.
These changes, rooted in both Bryan Johnson’s protocol and foundational wellness principles, can lead to noticeable improvements in health and well-being over time.
About the Author
Shahrzad Taavoni holds a dual master’s degree in Acupuncture and Chinese Herbal Medicine from Yo San University in Los Angeles, earned in 2007. She also earned her Bachelor of Science in Psychology from the University of Maryland, College Park in 2002.
Shahrzad offers personalized acupuncture treatments, herbal remedies, and lifestyle guidance to support your health and wellness journey. Located in Towson, Maryland, she serves the Baltimore region and provides complimentary 15-minute phone consultations to discuss your needs.
To schedule an appointment, call 443-982-6159 or visit www.acupunctureintowson.
