Blueprint

An epigenetic age reduction world record?...


After eight months of Blueprint I reduced my epigenetic age by 5.1 yrs in 7 months. That’s .73 years of age reversal, per month, using a multi-epi-clock average. Epigenetic based tests are currently silver standard to gold standard phenotypic aging markers; as it is not proven that reversing epigenetic age clocks improves clinical outcomes, whereas reversing phenotypic markers do.

Blueprint may appear a wellness or age reversal effort. To me, it’s a philosophy and a new way of being. A game of goal alignment, within Self and all that surrounds.  An exploration into the future of intelligent life.

This started when I fired Evening Bryan from being authorized to make decisions about what and how much to eat. Evening Bryan’s bad eating behaviors was making life miserable for all Bryans.  What started as play and tinkering has evolved into something methodical and rigorous.

A community of Bryans made this consequential decision.  Now, my body generates the grocery shopping list, communicating their needs through the regular measurement of hundreds of biomarkers. This has given my heart, liver, kidneys and all other organs and biological processes of my body an independent voice whose authority surpasses my conscious mind. It’s my Autonomous Self.  Demoting my conscious mind while elevating other essential parts of Self has been one of the most positive developments of my life. The collective of Bryans have acheived record levels of healthy and happiness. 

SCOREBOARD


CHRONOLOGICAL AGE:       45 YRS

BEST BIOMARKERS:
MULTI-EPI-CLOCK:              42.5 YRS
NAD LEVELS:                          16 YRS
HEART (MAX HR):                   37 YRS
WHITE BLOOD CELL:              33 YRS

WORST BIOMARKER:
LEFT EAR (HIGH FREQUENCY):   64 YRS




  


As an over simplification, my .76 rate of aging means that for every 365 days, I age 277 days. A score of 1.4 would mean that, for every 365 days, you’d be aging 511 days.

We’ve learned to know how much money is in our bank account and our body weight, soon knowing one’s speed of aging may be just as common; taught in schools and gossiped about by friends. 

This DNA methylation algorithm has the highest hazard ratios to disease. There is evidence demonstrating its responsive to validated interventions such as the caloric restriction.


Blueprint Starter Guide


Food Costs
$62.91 / day (vary by geography)
  • The Green Giant: $9.91
  • Super Veggie: $17
  • Nutty Pudding: $17
  • Third meal: $17
  • Other: $2 (i.e. extra virgin olive oil, brazil nuts)
Supplements Costs
$11.24 / day
  • Morning: $5.76
  • Dinner: $5.48
Kitchen Readiness Costs
(one time cost)
Total approx ~$500
Initial Test Costs
(every 3 to 6 mths)
Total: ~$1,250
Daily Calories
1,977 daily calories
  • Green Giant - 150
  • Nutty Pudding - 310
  • Pea Protein - 260
  • Super Veggie - 379
  • Olive Oil - 240 (2 Tbsp daily) 
  • Dark chocolate - 138
  • Third meal - 500

Step 1: Meal Prep


Three meals daily: Super Veggie and Nutty Pudding, and a third that varies and consists of vegetables, nuts, seeds, and berries. Each has been methodically crafted based on gold standard scientific evidence for optimal nutrition. They continue to be modified at the introduction of new evidence.

Upon waking: The Green Giant

Morning pills 



Super Veggie

  • Black lentils, 300 grams (weighed cooked)
  • Broccoli (head+stalk), 250 grams 
  • Cauliflower. 150 grams 
  • Shiitake or Maitake Mushrooms, 50 grams 
  • Garlic, 1 clove 
  • Ginger Root, 3 grams 
  • Lime, 1
  • Cumin, 1 Tbsp
  • Apple Cider Vinegar, 1 Tbsp
  • Hemp Seeds, 1 Tbsp
  • After prep, drizzle 1 Tbsp of Extra Virgin Olive Oil 
Recently been springkling 1 Tbsp of 100% dark chocolate to dish
(All organic)
Super Veggie Preparation instructions
  • Weigh vegetables. Place broccoli, cauliflower, mushrooms (maitake or shiitake), ginger and garlic in boiling water*. Boil until tender (7-9 min). Steaming is also acceptable. 
  • You can choose to blend or keep whole pieces. 
  • Blend in a high-speed blender place 1 Tbsp of dried cumin, 1 Tbsp of apple cider vinegar, 1 fresh Lime, cooked black lentils, the strained cooked vegetables, and blend until it becomes thick soup. Can also serve as the picture above. 
  • If needed add some of the vegetable water (or steaming water) to thin out the texture.
  • Top with hemp seeds.

Prepared correctly, taste should be an easy and smooth tasting veggie hummus. No smell/taste of garlic. 

I season it with NuSalt (potassium chloride). 

*Cooked via low temperature, high humidity, high acidity, high antioxidant cooking methods to minimize formation of Advanced Glycation End-products (AGEs) and Advanced Lipid Peroxidation End-products (ALEs).

A note on Super Veggie taste. The food I eat is delicious to me; one of the most exciting moments of my day. Both my teenage boys, mother, father, and brother eat the same foods daily and they love them too. When starting, sometimes there is a period of adaptation and some want to play with the recipe and texture. 
 
Blueprint breaks all kinds of social norms which predictably triggers human responses that draw those lines. My favorite: my 16 yr old eats Super Veggie for school lunch. His friend offering his observations 😂


Nutty Pudding

50-100 mL Malk Almond Milk
3 Tbsp ground macadamia nuts
2 tsp of ground walnuts
1 tsp of ground flaxseed (seed that is ground into flour)
1/2 brazil nut 
1 Tbsp non dutched cocoa
1 tsp sunflower lecithin
1/2 tsp ceylon cinnamon
1 cup blueberries/raspberries/strawberries (your choice)
3 cherries
2 oz freshly squeezed pomegranate juice

Nutty Pudding Preparation instructions
  • Add 50-100 mL Malk Almond/Macadamia Milk based upon desired consistency.
  • Add walnuts, macadamia nuts, ground flax seeds (highest nutritional value to buy seeds and grind) 
  • Add cocoa, sunflower lecithin, cinnamon
  • Add 3 cherries, 1/2 cup of berries (save half for topping) & pomegranate juice 
  • Mix on high for 3 or 4 minutes
  • Pour into a dish.
  • Let sit, then add the rest of the berries
  • Typically will also add 30-60 grams of pea protein

If you want to go wild, you can add a Tbsp of sweetener Trehalose and a Tbsp of Manuka honey.



Example Third Meals





Asparagus Almond Beet Salad, 500 cal
Beets 500 grams cooked
Asparagus 300 grams cooked
Almonds Slivers 21 grams
Arugula 1 cup
Shallot 1 large
Balsamic 3 Tablespoons
Dijon 3 Tablespoons
Mustard Seeds 1 Tablespoons

Asparagus Almond Beet Salad Preparation Instructions
Trim and clean beets. Boil in water till the beets can be easily pierced with a fork. Drain and while still warm, the skin will rub off easily underwater. Set aside the skinless beets in a bowl.

Blanch Asparagus - Set aside a bowl of ice water. Heat a large saucepan of water till boiling. Add Asparagus to the boiling water for 4 minutes. It may be shorter or larger boiling times depending on the size of the stalks. Once asparagus is firm but not crisp, remove it from boiling water and dump it into the ice bath. Once asparagus is cool. Drain and take a paper towel to blot any excess water away.

In another heated pan, add the mustard seeds to a dry pan for one minute. After one minute add sliced shallots and one-fourth cup of water. Cook shallots and mustard seeds down until the shallots are transparent. Add more water if needed.

In a small bowl add the balsamic and the dijon and blend well.

Once everything is assembled and cooled to room temperature. Chop the beets and asparagus into small bite-sized pieces. Add the cooled shallots mixture. Add in chopped arugula and toss lightly. Once lightly tossed pour dressing over and toss lightly again. Top the salad with slivered almond


Orange Fennel Salad, 500 calories
Cara Cara Orange 1 segmented orange
Fennel ¼ cup shredded
Goji Berries 30 grams
Pecans 30 grams
Grape Tomatoes 14
Spring Mix 3 cups
Arugula Leaf or Sprouts 1 cup
Fresh Mint ¼ cup
Fig Balsamic Vinegar 2 Tablespoon
Orange Fennel Salad Preparation Instructions
Gather ingredients. Segment the orange. Shred the fennel on a grater. Toss in greens, torn mint leaves, fennel, grape tomatoes, top with chopped pecans, and goji berries. Right before serving add fig balsamic dressing.



Stuffed Sweet Potato, 500 calories
Sweet Potato 300 grams cooked
Chickpeas 45 grams cooked
Grape Tomatoes 12
Avocado ½
Radishes 4
Cilantro ¼ cup
Jalapeno Pepper 1 large
Limes 2 whole
Lemon 1 whole
Chile Powder 1 Teaspoon
Stuffed Sweet Potato Preparation Instructions
Roast the sweet potato until you can puncture it with a fork. While the potato is roasting, place chickpeas in a bowl. Add the juice of half of a lemon and the chile powder and set aside to marinate.

On a sheet pan, roast the grape tomatoes until they have popped and have a bit of color.
Add to a small bowl the avocado mash with the juice of one lime and half of a lemon. Stir until creamy.
Thinly slice the radishes and the jalapeno pepper.

Once everything is roasted. Build your dish. Start with the potato, slice open. Remove skin if preferred. Pour the chickpea mixture over the sweet potato, next add roasted grape tomatoes and some jalapenos. Top with avocado mixture, chopped fresh cilantro, radishes, and the remainder of jalapeno peppers. Serve with sliced lime on the side.




Fun fact: on Blueprint, you’ll eat over 70+ lbs of veggies, berries and nuts per month




Step 2: Supplements




Note: this protocol is based upon regular measurements. Optimal protocol for you may differ. How I organize them.

Upon waking
w/Dinner
Before bed  
Other
  • Extra Virgin Olive Oil, 45mL daily 
  • Pea Protein, 29 grams daily
  • Dark Chocolate, 15 grams
  • Rapamycin 13mg, bi-weekly (Rx)
  • B12 methylcobalamin 1x/wk



Step 3: Track progress with measurement



Basic blood panel
Cystatin C
Complete blood count with differential, RDW, WBC, MCV
BUN
Creatinine
HbA1c
IGF-1
venous glucose
lipid panel
total protein
albumin
liver panel
thyroid panel
hsCRP

Vitamin A serum, B1 serum, B2 serum, B3 serum, B6 serum, B7 serum, B9 serum, B12 serum, C serum, D serum, alpha tocopherol serum, PIVKA-II/a.k.a. DCP (vitamin K deficiency) serum, CoQ10 serum

Calcium serum, chloride serum, chromium serum, copper plasma, magnesium serum, manganese plasma, phosphate serum, potassium RBC, selenium plasma/serum, zinc serum/plasma
DHEA-S
Testosterone
Estrogen
SHBG

Urine
Iodine
Iodine to creatinine ratio
albumin to creatinine ratio

Specialty tests
NAD ($248)
Epigenetic clock ($500)

Bryan Johnson’s Blueprint


Objective: I am trying to maximally slow the speed of my biological aging. My goal: one year of chronicaloigcal time passes and my biogical age stays the same.  There is no magic pill for this. 


Philosophical Principles  


  1. My path here, Hi, I am Bryan Johnson
  2. How I approach problems Zeroth Principle Thinking & solve them My Goal Alignment Problem
  3. Building systems to solve things systematically: My Autonomous Self and I fired myself
  4. Blueprint is born: Project Blueprint
  5. Blueprint + Kernel: Sleep & Impulse Control
  6. Contemplations: A Plan for Humanity
All together: Ashlee Vance: Can a $100 Million Helmet Unlock the Secrets of the Mind?


Blueprint at a glance


Basics
  • Chronological age: 44
  • Measured muti-epi clock biological age: 42.5
  • 2021 biological age reduction: 4.5 yrs. 47 to 42.5 (.73 yr reduction per mo Apr-Oct)
  • 160.7 lbs (88.7% lean mass)
  • 7.1% body fat
  • 4.3% bone mass
  • 60.2% body water
  • 21.9 BMI

  • 1,957 daily caloric intake
  • Vegan (except for collagen peptides)
  • 16-18 hr daily fast
  • 70+ lbs of veggies/mthly
  • 19% protein, 33% carbs, 48% fat

What Blueprint…
Is…
  • scientifically rigorous
  • data/evidence vs opinion/fads
  • caloric restriction w/ athletic ability
  • longevity w/o a magic pill
  • vegan w/ muscle definition
  • a systematic way of being

Current Results


Science and engineering begin with counting. Health is no different. During this past year, I’ve had hundreds of measurements taken. Some are standard, such as biofluids and fitness scores. Some are advanced, such as MRI and ultrasound. And some uncommon, such as my lungs, nerves, hearing, and intestinal tract. Below is a sampling of these measurements. 

Epigentic age

In 2021, I reduced my epigentic age by 5.1 years in 7  months. From age 47 to 42.5. That’s .73 years of age reversal, per month, using a muti-epi-clock average. To my knowledge, according to published data, this is a world record. Read more.










Intestinal Tract - I swallowed this pill, the size of a baby carrot, after fasting for 24 hours. Then took laxatives for 6 hours. It reemerged 10 hours and 38 minutes later, having taken 33,537 images of my intestinal tract. Main things we were looking for: lymphoma, Crohn’s ulcerations, small bowel cancer, diverticula, and polyps. Nothing found. Most common small bowel changes with age are motility, peristalsis reduction, dysphagia and enteric neuropathy. Advantages of small bowel pillcams include screening and baseline results for n=1 study. Here are some of the pictures. 


Vein health for blood draws (via ultrasound)
- Using ultrasound to evaluate potential vein damage from serial blood draws. No damage found.  Bilateral antecubitcal fossae (ACF) venous ultrasound was performed to identify potential venous wall or valve pathology related to serial blood draws of the ACF veins, with no pathology identified, suggesting further draws at this site are safe.

Whole body MRI cancer screening 
Nothing suspicious was identified. Head to lower sacral non-contrast 3T T1, T2 and DWI were performed (with some regions missed for DWI), with additional FLAIR on the head region, HASTE on abdominal region and sagittal STIR on C1 to S2 were performed for cancer screening with no suspicious, potentially suspicious or likert ⅗ or greater lesions identified


Eye measurements
- Sub-foveal choroidal thickness on enhanced depth imaging spectral domain optical coherence tomography (sfCT EDI-SD-OCT) was acquired showing 332 microns and 400 microns respectively; however, future 3D choroidal quantification methods we will perform will have lower standard deviation and higher biological age resolution



Sensory nervous system measurements
- Right plantar 2 point discrimination of 1.5 cm coming in at age 30 equivalent

[Heart] Carotid arteries
  • Pressure strain elastic modulus (PSEM) of the right and left common carotid arteries (RCCA and LCCA) elasticity scoring at 4.51 Pascal units age 26 equivalent and 2.82 Pascal units age 18 equivalent respectively (ref)
  • Common carotid average intima media thicknesses age 32 equivalent, at 0.47 mm thickness, although there is little change between age 18 and age 32 (only 0.03 mm) (ref)
  • No plaque or atherosclerosis. Details: total plaque area across 6 carotid artery branches of 0 cm^2, showing no significant atherosclerosis; with plaque being defined as any thickening of the intima media beyond 1 mm.
  • Internal carotid artery maximum intima media thicknesses age 25 equivalent, as low as is possible to score, at 0.51 and 0.45 mm (ref)

  • [Heart] Left ventricle
    • Intraventricular relaxation time (IVRT) of 50.6 ms scored at age 19 average (ref)
    • E/A pulsed wave doppler in the mitral valve of 1.67 score (dimensionless) coming in at age 28, with the E component at 0.96 m/s of age 15 average for healthy caucasian men (This is a measure of how well blood is flowing through the mitral valve) (ref)
    • Tissue doppler showed septal LV E’ (e prime) mitral annulus speed of 11.12 cm/s at age 24 average (ref) (This is a measure of how well the left ventricle septum is contracting back and forth)

Mitral valve pulsed wave doppler still taken during echocardiogram. Clearly shows the four chambers of the heart and the blood flow toward and away from the transducer, red and blue colors respectively.


Kidneys
  • Zero cysts, zero parenchymal thickness abnormalities (i.e. irregular or thinning) present in the kidneys 
  • Renal interlobar arteries resistive index (RRI) coming in at 0.46 (right kidney) and 0.49 (left kidney), equal to age 25 of a newly diagnosed essential hypertensive, but otherwise average, western population (ref) (non-hypertensive population data currently not available)

Thyroid
  • Thyroid volume (increases with age) coming in at age 23 equivalent at 20.9 milliliters (ref)

Prostate
  • Prostate volume (increases with age) coming in at age 30 equivalent for a Westerner at 19.14 milliliters (ref)

Blood Glucose levels are perfect. Resting steadily around 90 mg/dL over 24hrs/7 days.



Oral health results
  • My dentist reports “you have the gums of a healthy teenager”
  • Improved plaque index to 63.6% (tracked plaque in mouth post brushing to asses how to improving brushing technique)
  • Filled the one remaining 4 mm pocket on #11.

Gingival index and calculus index scoring 0, the lowest possible; having the same level of calculus and gum inflammation as a 17 year old.

Completed a routine comprehensive hetrosexual male sexual health panel:
  • Urine Chlamydia
  • Urine Gonorrhea
  • Hepatitis B [blood]
    • HepB core antibody, surface antibody, and surface antigen
  • Hepatitis C [blood]
  • Herpes Simplex Virus I (Typically Oral Herpes)
  • Herpes Simplex Virus II (Typically Genital Herpes)
  • Oral Human Papilloma Virus (HPV)
    • PCR HPV 20 subtypes
  • HIV 1 [blood]
  • HIV 2 [blood]
  • RPR Syphilis [blood]
  • Also have the Gardasil 9 HPV vaccine

New maxHR of 183 bpm, = to age 37, 5% improvement in 90 days. 8% increase (from 169 bpm) in 12 months (originally age 60). 23 year age reduction to date. Exciting because we couldn’t get maxHR to budge for over 12 months. Neither could we find any research showing  maxHR increase was possible. Measured w/ Polar H10

Waist circumference measurement 82.8 cm, average for a 25 year old (maximum age reduction)

BIA scale body fat% 21-23 ave BMI, = to age 16 (max reduction)

Lung test results - DLCO at age 38.5 equivalent, a measure of the ability of the lungs air sacs, alveoli, to pass oxygen into the red blood cells in the lung capillaries

Diaphragm: Maximum inspiratory and expiratory pressure scored at 155 and 117 cmH2O respectively, = to age 20 (maximum possible reduction) for both markers. These measure the strength of the double-domed diaphragm muscle below the lungs, with my diaphragm showing no signs of weakening with chronological age.

My Pulse Wave Velocity of 5.7, ranks in 10% <30, top 5% of 45+.

Blood urea nitrogen, a measure of protein intake and kidney function, was lowered to 13 mg/dL, deeper into the optimal range for all cause mortality and scoring age 21 equivalent.

Biomarkers
  • IGF-1 131 ng/mL
  • Testosterone 650.8 ng/dL
  • Free testosterone index .34 [4]    
  • C-Reactive Protein (CRP) 0.18 mg/L
  • Blood Glucose 90 mg/dL, 24/7 10 days
  • Blood pressure 110/70

Cholesterol
  • Total 128 mg/dL
  • HDL 63 mg/dL
  • LDL 52 mg/dL
Liver
  • GGT 13 IU/L
  • ALT 34 IU/L
  • ALP 95 IU/L
  • AST 35 IU/L
Fitness Scores (ref: ACSM)
Scoring equal t to top 10% of 18 year olds in the following:
  • Bench press single rep max, 235lbs
  • VO2 max  53.6 mL/(kg·min)
  • Leg press, single rep max. 780 lbs
  • Push ups, continuous, 60
  • YMCA sit and reach, 26.5 inches.  
  • Grip strength (dominant hand) 60 kg, above the age related peak that occurs in men at age 32.5 (Jamar Dynamometer Corporation reference data




Diet & Supplements

 
Diet & Supplements information is located in the Blueprint Starter Guide. 



Exercise


Daily routine
Designed by Jefferson Johnson | Watch a Blueprint workout (Oct 21)

1. Backwards Sled, 10 min
2. Stretches
+ kneeling shin
+ pancake
+ hip flexor
+ couch
3. Poliquin step ups, 6x10, each leg
4. Slant board squats, 3x10
5. ATG Split squats, 3x10
6. Face pulls, 3x10
7. Butterfly, 3x10
8. Tricep extensions, 3x25
9. Band pull apart (back muscles), 3x10
10. Nordics, 3x10
11. Reverse Nordics, 3x10
12. Tibialis raises, 3x20
13. IsoTib ankle rotations (each), 3x10
14. Pull ups, 3x10
15. Leg raises (for abdomen), 1x50
16. Obliques (each side, on a hyperextension), 1x50
17. Back extensions (on a hyperextension), 1x25
18. Seated calf raises, 3x25
19. 10 min HIIT (M,W,F)
20. Hiking on weekends





Sleep


Perhaps the most important health/wellness practice, I’ve been working on achieving consistent, high quality sleep for years (Sleep is the new coffee). These are the things that work for me. You are likely different.

Markers I focus on (using Whoop):
  • total sleep time
  • minutes awake at night (WASO)
  • time to fall asleep

Sleep hygiene
  • Blacked out room
  • In bed at the same time every night
  • Temperature controlled bed (eight sleep)
  • Targeted liquid intake (amount + time of consumption) to avoid nighttime restroom
  • Bluelight blocking on computer, phone and w/glasses
  • No morning alarm (consistency of routine creates predictability of rising)
  • Finish eating by ~noon  
  • When my resting heart rate is ~46bpm before bed, high likelihood I’ll have a restful night.

Skincare


Coming soon.

This work is licensed under a Attribution-NonCommercial 4.0 International | Consult your doctor for what’s right for you.