Blueprint Join Us

Project Blueprint aims to measure all 70+ organs of my body and then maximally reverse the quantified biological age of each.

This started last year when I fired Evening Bryan from being authorized to make decisions about what and how much to eat. No more late night binges. No more second servings. No more just-this-once rationalizations. Evening Bryan was making life miserable for all Bryans. Enough. 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 unquestionably been one of the most positive developments of my life. Never has the collective of Bryans been more healthy and happy.

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Last Refreshed: 5 Min ago

Credit: Damien Maloney

Biological Age

36* 8

Until completing imaging based measurements, we are relying on GrimAge DNA methlyation to calculate whole body biological age. Our future whole body biological age calculation will take into account the biological ages of all 70+ organs in the body, with weightings for each organ based on their clinical relevance.

Age Reduction Score

768

Age Reduction Score gains one point for each year a validated marker is below one’s chronological age.

The Age Reduction Score is the most method agnostic way of calculating rejuvenation due to it accumulating points indefinitely, with higher points scores having greater statistical certainty of rejuvenation across multiple organs.

Organ Systems

The Organ Systems panel shows estimated biological ages for each organ and organ system in the body.

These ages are calculated by demographic specific regression equations, with specific weightings for multiple validated biomarkers (biosamples, devices & imaging), for each organ.

Organ / Markers Result (units) Age
PHENOAGE BLOOD PANEL 34 years 34
ALBUMIN 51 g/L N/A
ALP 95 U/L N/A
CREATININE 89.3 umol/L N/A
...
GRIMAGE WBC -8 years 36
NAD+ DRIED BLOOD SPOT 30.6 umol/L 24
Discover all Multi-System Markers
Organ / Markers Age
HEART TBM
ARTERIES TBM
CAPILLARIES TBM
Discover all Cardiovascular Markers
Organ / Markers Age
LYMPH VESSELS & NODES TBM
RED BONE MARROW TBM
SPLEEN TBM
Discover all Immune & RBC Markers
Organ / Markers Age
RETINA TBM
LENSES TBM
INNER EARS TBM
Discover all Eyes & Ears Markers
Organ / Markers Age
ADRENAL GLANDS TBM
THYROID TBM
PARATHYROID TBM
Discover all Hormonal Asexual Markers
Organ / Markers Age
PROSTATE TBM
SEMINAL VESICLES TBM
TESTICLES TBM
Discover all Reproductive (Male) Markers
Organ / Markers Age
CEREBRUM TBM
BRAIN STEM TBM
VENTRICULAR SYSTEM TBM
Discover all Brain & Nerve Markers
Organ / Markers Age
LUNGS TBM
TRACHEA TBM
LARYNX TBM
Discover all Respiratory Markers
Organ / Markers Age
KIDNEYS TBM
URETERS TBM
BLADDER TBM
Discover all Urinary Markers
Organ / Markers Age
SALIVARY GLANDS TBM
OESOPHAGUS TBM
STOMACH TBM
Discover all Oral Gastrointestinal Markers
Organ / Markers Age
SKIN TBM
HAIR TBM
NAILS TBM
Discover all Skin, Hair, Nails Markers
Organ / Markers Age
MUSCLES TBM
VISCERAL FAT TBM
SUBCUT FAT TBM
Discover all Musculoskeletal Markers

PMMN = Preliminary, More Measurements Needed

TBM = To Be Measured

Discover all biological age markers

Notes

A Blueprint workout (Mondays).

Architected by Jefferson Johnson

(rim is 9’6”)

Spoke at the same conference four years apart (“Things That Will Blow Your Mind” 2017 and 2021 Milken Global Conference) #Blueprint

Wins

75 new age reduction points! Total score now 768. 

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

Improved HRV by 2%, 55 from 54 (Whoop 7 day average rMSSD deep sleep 5 min HRV) 

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)

Oral dashboard

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

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 PWV 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.

Whole body Biological Age Merz Score reduced from age 36 to 34 since September 2021, potentially due to better lighting on photos and not yet from a direct benefit of skin interventions. 

In need of some love

  • Plaque index raised, possibly related to the plateauing of probing depth gains in the last 2 months.
  • A new Toxic Metals (urine) test was completed and resubmitted for analysis to confirm reduction in Palladium levels (See Sept notes for more details). 

Changes and Additions

  • Unchanged from September 

Daily protocol 

  • (experimenting with) LED therapy: for skin rejuvenation and HRV, 3x a week on mixed red, near-infrared and blue LED mode during mediation for 15-30 minutes

Wins

  • My dad incorporated my protocol with exactitude and lost 25lbs in three months. He feels as spry as I ever remember him being. He remarked, “Removing me from myself has been the best thing I’ve done in decades.”
  • 228 new age reversal points scored. 507 total.
  • My body has near undetectable levels of inflammation, C-Reactive Protein <.15 mg/L
  • Blood pressure perfect, averaging 102/61
  • Body fat increased from 3.5% to 6% due to transitioning to three meals a day (10-16 hour fast), from one meal a day (~22 hr fast).  One meal a day was convenient for my work schedule, but made my body fat too low. Also feel increased energy with this modification. No adverse effects to sleep. 
  • Went to the gym and did a bunch of age assessments: 
    • New VO2 max record of 53.6 mL/(kg·min). Equivalent to the top 25% of 18 year olds. (ref: ACSM)
    • New max HR, increased from 174 to 176. Even though only a 1.2% increase, significant as we have yet to find any evidence of how to increase maxHR. 
    • Bench press single rep max, 235lbs. Equivalent to top 10% of 18 year olds (ref: ACSM)
    • Leg press, single rep max. 780 lbs. Equivalent to the top 10% of 18 year olds. (ref: ACSM)
    • Push ups, continuous, 60. Equivalent to age 18, top 10% of 18 year olds. (ref: ACSM)
    • YMCA sit and reach, 26.5 inches. Equivalent to age 18. (ref: ACSM)
    • Grip strength (dominant hand) 60 kg, above the age related peak that occurs in men at age 32.5 (Jamar Dynamometer Corporation reference data)
  • Intracellular NAD age marker, putting me at age 24, down from age 36. (Personal conversation with Jinfiniti)
    • Initial measurement: 25.9 uM on 7/5. Target 36uM. 
    • Increased daily Nicotinamide Riboside (NR) to 500mg from 250mg on 7/11
    • 30.6 uM on 8/18 (age 24) 
    • Further increased NR to 750mg daily on 9/5
    • Next measurement 10/1
  • Blood test results from August (using BD 23g butterfly)
    • Improvement of Free testosterone index (total t/SHBG)SHGB improved to .34 (equivalent to age 48). July measured .29 (equal to age 59). (ref: PubMed)
    • Ferritin up 14% to 22 ug/dL. Desired 30-60 ug/dL
    • Toxic Metal Palladium measured 37 ug/g, 100x recommended levels. Yikes! (See Need Some Love for details)
    • Aldosterone (morning, seated) levels improved from 18 to 10.9 ng/dL. 
    • Vit C serum level 1.5 mg/dL (optimal range for all cause mortality)
    • Vit K dcp .3 ng/mL (optimal range for clinical outcomes)
    • CoQ10 1.23 ug/mL (optimal range)
    • Beta carotene 118 mg/dL above reference range 
    • IGF-1 of 131 ng/mL (optimal range)
    • DHEA-S raised from 308 to 353 ug/dL, reducing DHEA-S adrenal gland surrogate hormonal marker biological age from 31 to 27  
    • LDL of 52 mg/dL
    • Red blood cell (RBC) DHA Omega 3 below reference range to reduce RBC peroxidisability index (as DHA is a hexuple unsaturated fatty acid (a polyunsaturated fatty acid with 6 double bonds, i.e. highly prone to oxidising) and has been linked to accelerated aging in wild type mouse lifespan studies when mice are on calorie restriction optimal nutrition (CRON))
    • ALA Omega 3 above reference range, as a ‘safer’ less oxidisable omega 3 membrane lipid 
  • Pulse-wave Velocity (PWV) decreased from 6.2 to 5.7, equivalent to age 30, as low as the biological age reference range goes.
  • Whoop 14 day average rMSSD deep sleep 5 min HRV at new record high, 54 ms, up from 37 ms in February, equivalent to reducing sympathetic nervous system vagal nerve tone biomarker biological age from 54 to 39.6
  • Gum recession, a marker that is often thought to be hard to reverse without ‘pinhole technique’ surgery - has dropped from 0.28 mm (28 tooth, 6 site per tooth mean average), to 0.2 mm in 120 days, from age 39 to 35, around 1 year drop per month, through non-surgical interventions. (For 20 years, had non-diagnosed and then improperly treated bruxism.)
  • Gum pocket depth (also mean average of 6 sites on each of 28 teeth) has dropped from 2.7 mm to 2.1 mm in a similar time through non surgical interventions, from age 79 to age 61 equivalent based on one reference dataset. We are still searching for the most appropriate reference biological age dataset for pocket depth, however what is clear is that further away from 3 mm mean pocket depth is representative of a healthier mouth (ref: Mayo Clinic).

In need of some love

  • My recent Toxic Metals (urine) test revealed my Palladium (Pd) levels were 37 ug/g, when the recommended reference range was < 0.3, making my levels 100x what was considered to be safe.
  • We identified the source of Palladium, coming from a crown placed a few months ago. It was removed and replaced with Zirconia. My moderate eye irritation, a symptom of Palladium toxicity, for which we could not identify a source, disappeared after the removal. Here is the materials data on the gold crown that was leaching Palladium into my body. 
  • August Skin Autofluorescence measurements, showing my hand age to be equivalent to 84 were flawed due to misunderstanding measurement guidelines. (sigh of relief). Will remeasure in the coming months. (reference paper)

Changes and Additions

  • Added 70 grams of spinach to Super Veggie for ~10mg of Lutein daily 
  • Added EPA (500mg) with vitamin E 

Added probiotic (8 billion microorganisms per capsule)

Daily protocol 

Height: 6’0”

Weight: 163 lbs

Body Fat: 6%

2,250 calories (17% protein, 48% fat, 35% carbs)

Three meals, 10-14 hr fast 

  • Breakfast: Super Veggie  
    • Broccoli, 250 grams
    • Cauliflower, 150 grams
    • Spinach, 70 grams 
    • Shitake or Maitake Mushrooms, 50grams
    • Black lentils, 300 grams
    • Garlic, 1 clove
    • Ginger Root, 3 grams
    • Lime Juice, 1
    • Apple Cider Vinegar, 1 Tbsp
    • Hemp Seeds, 1 Tbsp
    • Flavored with NuSalt
  • Lunch: leafy greens, vegetables, berries, seeds and nuts 
  • Dinner: Nutty Pudding (sweetened w/ 7g of Trehalose)
    • 50-100 mL Almond Milk 
    • 2 Tbsp ground macadamia nuts 
    • 2 tsp of ground walnuts 
    • 1 tsp of ground flaxseed (seed that is ground into flour)
    • 1 Tbsp non dutched cocoa 
    • 1 tsp (heaping)
    • 2 T chia seeds
    • 1/2 tsp ceylon cinnamon 
    • 1/2 cup blueberries 
    • 1/4 cup raspberries 
    • 3 cherries 
    • 2 oz pomegranate juice 

Other

  • Olive Oil, 3 Tbsp (45mL)
  • Spermidine, as chlorella powder, 15g giving 13.5mg spermidine 
  • Pea Protein
  • Collagen Peptides 
  • Amino complex
  • Creatine, 2.5g

Supplements 

w/Breakfast 

  • B Complex (folate/folic acid free, and pre-metabolised forms), 0.15 pill/day
  • BroccoMax 250mg
  • Cocoa Flavanols 900mg
  • D-3 2,000 IU
  • Garlic 2.4g equivalent 
  • Ginger Root 2.2g
  • Glucosamine Sulphate 2KCL 1,500mg
  • Iodine as potassium iodide, 75 micrograms 
  • Lithium, as lithium orotate, 1mg
  • Lycopene 10mg
  • Lysine 1g
  • Nicotinamide Riboside 375mg 
  • Turmeric with piperine 1g
  • Taurine 1g
  • Ubiquinol 100mg

w/Lunch 

  • BroccoMax 250mg
  • C (vit) 250
  • Cocoa Flavanols 900mg 
  • D-3 2,000 IU
  • EPA 500mg with vitamin E 5mg
  • Garlic 2.4g
  • Ginger Root 2.2g
  • Glucosamine Sulphate 2KCL 1,500mg
  • Hyaluronic Acid 300mg
  • Iron 50mg
  • Lithium 1mg
  • Lycopene 10mg
  • Lysine 1g
  • Nicotinamide Riboside 375mg
  • Probiotic, 8 billion microorganisms per capsule
  • Turmeric 1g
  • Taurine 1g
  • Ubiquinol 100mg

Before bed 

  • DHEA 25 mg 
  • Melatonin 300 mcg


Exercise 

60-90 min daily (Designed by my 18 yr old son, inspiration by Ben Patrick)

HIIT, 45 min weekly

Monday:

- Warm Up: Sled ROKP x 5 min (BURN)

- A1: Tib Bar/Iso Tib, 4 x 25 (1/1/X/1)

- A2: Seated Calf, 4 x 25 (1/1/X/1)

- B: Straight Leg Calf Raises, 4 x 10 (1/1/X/1)

- C: Poliquin Step-Ups, 10 x 10 (Goal: 100% BW on back) (6 inch elevation + slant) (knee strength)

- D: VMO Squats, 10 x 10 (need squat rack) (breath in and brace down, to tuck pelvis, EVERY REP)

- E1: Reverse Nordic, 5 x 5 (flex glutes)

- E2: Alternate Nordics (5 x 5) and RDL (10 x 10) GO HARD

Tuesday:

- Warm Up: Sled ROKP x 5 min

- A: Patrick Step-Ups, 10 x 10 (Goal: 100% BW on back) (8 inch elevation) (three 45 plates and one 25 plate stacked on each other) (ankle mobility + hip stability) (so controlled)

- B: ATG Split Squats, 10 x 5 (hold bottom for 5 seconds) (breath in and brace, to tuck pelvis, EVERY REP) (squeeze back glute, back leg as straight as possible) (most important part of this exercise is the hip flexor flexibility)

- C1: Rounded Back Extensions, 6 x 20 (10 and 2)

- C2: FLAT Jefferson Curls, 3 x 10 half reps, then 3 x 5 full reps. (spinal segmentation, glute squeeze to come back up) (tuck chin, round and relax shoulders, let shoulders hang, weight on ball of feet, each spine segment at a time, squeeze quads, hip flexors, even abs and pull yourself deeper, squeeze glute to come back up, each spinal segment at a time)

- D1: Hanging or Grounded L-Sits, 5 x 20 seconds

- D2: Cross Bench Pullovers, 5 x 10 at (different levels)

Wednesday:

- Upper

Thursday:

- A1: Wall Tib, 4 x 25 (1/1/X/1)

- A2: KOT Calf Raises, 4 x 25 (1/1/X/1)

- B: Standing Leg Lifts, 4 x 20 (1/1/X/1) (banded adductors)

- C1: Loaded Butterflies, 5 x 20 (holds and reps)

- C2: QL Flexion, 5 x 20 (front leg in back) (pure lateral movement)

- D: IsoTib Ankle Rotations, 3 x 60 seconds

- E: Stretch!

Friday: 

- A1: Rounded Back Extensions, 6 x 20

- A2: FLAT Jefferson Curls, 3 x 10 half reps, then 3 x 5 full reps.

- B1: Hanging, Grounded, L-Sits or Garhammer Raises, 5 x 20 reps/seconds

- B2: Cross Bench Pullovers, 5 x 10 at different levels

- C: Stretch!

S: 

- Jump!

S: 

- Upper

My dad incorporated my protocol with exactitude and lost 25lbs in three months. He feels as spry as I ever remember him being. He remarked, “Removing me from myself has been the best thing I’ve done in decades.”


1 Highest Quality Extra-Virgin Olive Oil

  • >76% oleic acid 
  • <9 and ideally <6 meq/kg peroxide value
  • <0.3% free fatty acids (FFA)
  • >85% 1.2 DAGs or > 90%
  • >560 mg/kg total phenolics as measured via HPLC total biophenols IOC
  • Less than 8 months old
  • Stored in a cool light free environment

Wins

  • 7 year age reduction in Horvath-Levine Phenoage Blood Panel, 36.1 to 27.9, between Jan and May 2021, estimated 10 year age reduction after adjusting creatinine down to January levels and taking into account not stopping relatively high dose creatine monohydrate supplements in the 2 weeks prior to the May blood panel.
  • Sleep improvement: night awake time down to < 40 min/ave (WASO), 45% improvement in 90 days (measured w/ Whoop). Hard to pinpoint the exact intervention protocol responsible for the success as am always changing many lifestyle variables. That said, best guess is starting 300mcg of Melatonin before bed had the largest effect.
  • 12 min distance run age marker 18 yrs old (1.63 miles in 12 min, 7:21 pace). Measured w/ Polar H10. (ref: ACSM)
  • 10 day blood glucose is perfect, always between 75-125 mg/dL (using temporary implantable FreeStyle Libre)

In need of some love

  • Forearm and hand skin autofluorescence markers (measured by Diagnoptics MuAGE reader) aged my volar forearm at age 84 (measurement error, see Sept. notes) (kid sun debauchery). Worth noting, to the naked eye, skin appears healthy and normal. Sun damage is not obvious.
  • UV melanin spots on face and back of hand (using Visia).
  • Free testosterone index (total t/SHBG) currently .29, desired .45. Goal is to find a balance between potential related symptoms and seeing if all or some CRON benefits are related to lowering FTI as assessed by other aging markers.
  • Ferritin levels low at 19 ug/dL, desired 30-60 ug/dL
  • Body fat low at 3.5% (measured daily w/ Withings), desired 5%+
  • MaxHR is currently 174bpm (unsure why), measured w/ Polar H10 (ECG). Desired 190bpm+. Initial research on available interventions to increase MaxHR is not promising. 
  • Intracellular NAD measured 25.9 µM, target 34 µM. Increased NR by 250mg. 

Researching 

  • Interventions to increase maxHR 
  • How to reduce skin autofluorescence 

Changes 

  • Replacing one meal a day and 20+ hour fast with three meals, 10-14 hr fast. Evaluating possible improvement of free testosterone index (Total testosterone/SHBG), increased body fat and improved muscle gain. 

Daily protocol 

Height: 6’0”

Weight: 161 lbs

Body Fat: 3.5%

2,250 calories (17% protein, 35% fat, 47% carbs)

Three meals, 10-14 hr fast 

  • Breakfast: Super Veggie
    • Broccoli, 250grams
    • Cauliflower, 150 grams
    • Spinach, 70 grams 
    • Shitake or Maitake Mushrooms, 50grams
    • Carrots, 30 grams
    • Garlic, 1 clove
    • Ginger Root, 3 grams
    • Lime Juice, 1
    • Apple Cider Vinegar, 1 Tbsp
    • Black lentils, 300 grams
    • Hemp Seeds, 1 Tbsp
  • Lunch: leafy greens, vegetables, berries, seeds and nuts 
  • Dinner: Nutty Pudding (sweetened w/Trehalose 7.5g)
    • 50-100 mL Almond Milk 
    • 1 Tbsp ground macadamia nuts 
    • 2 tsp of ground walnuts 
    • 1 tsp of ground flaxseed (seed that is ground into flour)
    • 1 Tbsp non dutched cocoa 
    • 1 tsp (heaping)
    • 2 T chia seeds
    • 1/2 tsp ceylon cinnamon 
    • 1/2 cup blueberries 
    • 1/4 cup raspberries 
    • 3 cherries 
    • 2 oz pomegranate juice

Other

  • Olive Oil2, 2 Tbsp (30mL)
  • Spermidine, as chlorella powder, 15g giving 13.5mg spermidine
  • Pea Protein
  • Collagen Peptides
  • Amino complex
  • 2 Tbsp decaf coffee grounds 
  • Cocoa (non-dutched), 10g
  • Creatine, 2g
  • Red wine, 2 oz

Supplements 

w/Breakfast 

  • B Complex (folate/folic acid free, and pre-metabolised forms), 0.15 pill/day
  • BroccoMax 250mg
  • Cocoa Flavanols 900mg
  • D-3 2,000 IU
  • Garlic 2.4g equivalent 
  • Ginger Root 2.2g
  • Glucosamine Sulphate 2KCL 1,500mg
  • Iodine as potassium iodide, 75 micrograms 
  • Lithium, as lithium orotate, 1mg
  • Lycopene 10mg
  • Lysine 1g
  • Nicotinamide Riboside 250mg (7/5 Intracellular NAD measured 25.9 µM, target 34 µM)
  • Turmeric with piperine 1g
  • Taurine 1g
  • Ubiquinol 100mg

w/Lunch 

  • BroccoMax 250mg
  • C (vit) 250
  • Cocoa Flavanols 900mg 
  • D-3 2,000 IU
  • Garlic 2.4g
  • Ginger Root 2.2g
  • Glucosamine Sulphate 2KCL 1,500mg
  • Hyaluronic Acid 300mg
  • Iron 50mg
  • Lithium 1mg
  • Lycopene 10mg
  • Lysine 1g
  • Nicotinamide Riboside 250mg
  • Turmeric 1g
  • Taurine 1g
  • Ubiquinol 100mg

Before bed 

  • DHEA 25 mg 
  • Melatonin 300 mcg

Exercise 

Designed by my 18 yr old son, inspiration by Ben Patrick

60-90 min daily 

HIIT, 45 min weekly

Flows:

Lower A:

A: Sled ROKP, 2 min

B1: Tib Bar/Wall, 4 x 25

B2: Seated Calf/KOT, 4 x 25

C: Poliquin Step-Ups, 5 x 20

D: ATG Split Squats, 10 x 10

E: Rounded Back Extensions, 4 x 25

F: Nordic/Reverse Nordic, 5 x 15

Lower B:

A: Sled ROKP, 2 min

B1: Banded Leg Curls, 3 x 20

B2: Garhammer Raises, 3 x 20

C: VMO Squats, 10 x 10

Stretch Opener: 

A1: Slant Calf Raises, 4 x 10

A2: Slant Jefferson Curls, 4 x 10

A3: L-Sits, 4 x 30 seconds

A4: Cross Bench Pullovers, 4 x 10

A5: External Rotations, 4 x 10

B1: Activation + Side Lying Leg Lifts, 4 x 20

B2: Loaded Butterflies + Standing Groin, 4 x 20

Simple Upper:

A1: Band Pull-Aparts, 5 x 20

A2: Ring Push-Ups, 5 x 10

A3: Ring Rows, 5 x 10

B: Zottman Curls, 4 x 6


1 Intervention protocol to be shared at a later date once stabilized.

2 Highest Quality Extra-Virgin Olive Oil

  • >76% oleic acid 
  • <9 and ideally <6 meq/kg peroxide value
  • <0.3% free fatty acids (FFA)
  • >85% 1.2 DAGs or > 90%
  • >560 mg/kg total phenolics as measured via HPLC total biophenols IOC
  • Less than 8 months old
  • Stored in a cool light free environment