LET’S GO INSIDE “PROJECT BLUEPRINT,” A TECH ENTHUSIAST’S extreme anti-aging program.
From a peculiar diet to popping over 100 pills a day, even blood transfusions, and monitoring nightly erections, this futuristic regimen raises eyebrows.
I’ll explore this radical age-reversal protocol to slow or reverse aging. Some parts of it seem scientifically sound, while others have me questioning.
I wondered what I could learn from Johnson’s “Blueprint” anti-aging program.
Let’s examine some components to see if we can “steal” elements to increase our health- and lifespans.
Tech giant embraces anti-aging
In cutting-edge technology, prominent figures like Bryan Johnson (born in 1977) are investing substantially in anti-aging research.
Standing out in this landscape, Johnson, a self-proclaimed “futurist,” captures attention on social media (such as Instagram) by asserting his ability to decelerate the aging process.
At the forefront of his ambitious pursuit is the “Blueprint.”
Blueprint is an exceptionally rigorous protocol characterized by strict dietary measures, intensive workout routines, and an exhaustive array of supplements and health assessments.
Blueprint anti-aging program
On October 13, 2021, Johnson announced an anti-aging attempt called “Project Blueprint.”
As reported by The Times in 2023, Johnson is undergoing unconventional practices in his quest for age reversal.
Plasma infusions, “baby food,” and more
These include receiving “plasma infusions” from his 17-year-old son, undergoing an extensive “33,537-image examination of his bowels,” and experimenting with treatments previously limited to mice trials.
However, one particular aspect that intrigued me centers on his dietary choices.
Johnson follows a distinctive meal plan featuring a “brown sludge” concoction — a blend of pureed vegetables akin to baby food.
And he consumes his entire 2,250 calories within a six-hour window.
Blueprint program details – Extreme anti-aging
Highlights of the Blueprint program include the following:
- Supplements (tons of them)
- Consuming 2,250 calories daily within six hours
- One hour of exercise daily
- Regular blood transfusions from his son.
- A strict bedtime routine
- Daily (or periodic) health assessments.
Finally, in a turn that surprised this normally non-fazed writer, he tracks his overnight erections.
Deconstructing Blueprint: Supplements
Johnson’s daily routine involves taking over 100 pills, a concoction that reads like a science fiction potion, featuring names such as the following:
- rapamycin
- calcium alpha-ketoglutarate (Ca-AKG)
- hyaluronic acid
- astaxanthin
- taurine
- multivitamins
- NAD precursors
- spermidine
- zinc
Demystifying the supplements
Now, let’s demystify some of this jargon:
Rapamycin, one of the stars of this supplement show, works by putting a brake on a signaling pathway called mTOR* — a key player in the aging process.
* the mammalian target of rapamycin or mechanistic target of rapamycin
Imagine mTOR as a kind of biological remote control that, when activated, has been shown in animal studies to slow down aging, improve age-related diseases, and boost various organ systems.
Johnson’s daily pill extravaganza might be his recipe for defying the sands of time.
However, its effectiveness may wane in the advanced stages of severe diseases.
Rapamycin — side effects
I am fascinated by rapamycin and mTOR inhibition. But are there downsides to the use of the drug?
When humans use rapamycin at extended immunosuppressive doses, it can trigger unfavorable metabolic outcomes, including:
- heightened blood sugar levels (hyperglycemia, but not in healthy individuals)
- diabetes onset (controversial)
- disturbances in lipid levels (dyslipidemia)
Even when taken at lower doses, it can elevate disease-associated markers.
In animal studies, rapamycin has been found to worsen conditions like osteoarthritis and cataracts, adding a cautionary note to its potential impacts.
Ca-AKG — potential benefits
Alpha-ketoglutarate supports muscle recovery and minimizes muscle loss following surgery or trauma, potentially contributing to anti-aging effects.
Ca-AKG utilization extends to long-term kidney disease, aging-related concerns, athletic performance, liver disease, post-surgery complications, and various other conditions.
However, it’s crucial to note that despite widespread applications, scientific evidence supporting many of these uses is limited.
Finally, it’s important to distinguish alpha-ketoglutarate from ornithine ketoglutarate, as they are distinct compounds with different properties.
Ca-AKG — reduces inflammation.
In a joint research effort by the Buck Institute for Research on Aging and the USC Leonard Davis School of Gerontology, investigators examined the impact of Ca-AKG on mice.
Ca-AKG significantly reduced chronic inflammation by decreasing pro-inflammatory cytokines while simultaneously promoting the production of IL-10.
These intricate mechanisms are instrumental in not only extending and enhancing lifespan but also in mitigating frailty.
Sleep protocol
The Blueprint approach for consistent sleep includes these elements:
- blackout curtains
- soundproofing
- blue light-blocking goggles that he wears for two hours before bedtime
- a temperature-controlled bed
Check, check, check (okay, not two hours) and “no” for me.
Sufficient sleep is vital for virtually every major element of our health, affecting everything from cognition to our immune system.
Does the sleep approach work?
I like Blueprint’s approach to getting quality sleep.
Do the blue light-blocking goggles make a difference? This question is a debatable one. I don’t have any evidence of harm, but is there a benefit?
An analysis of previous clinical trials suggests this:
Blue-light-filtering lenses may not reduce eyestrain or sleep problems.
Testosterone patch
I am currently in a “cutting” phase. This calorie-restriction approach is in anticipation of my April 2024 physique competition.
But there’s a problem: My low-calorie diet can drop my testosterone levels.
So, I understand why the dieting Johnson would turn to testosterone patches to offset the hormone drop caused by his calorie restriction.
And Johnson and I both know this:
Testosterone levels typically peak during adolescence and early adulthood.
Your testosterone level gradually declines as you age — typically about one percent per year after age 30 or 40.
For older men, a healthcare provider needs to determine if a low testosterone level is secondary to aging or due to a disease.
For me, a pituitary tumor dropped my testosterone levels.
Does testosterone supplementation slow aging?
Here is the take of the Mayo Clinic (USA):
“Testosterone therapy can help reverse the effects of hypogonadism, but it’s unclear whether testosterone therapy would benefit older men who are otherwise healthy.”
I could not find much evidence to support the routine use of testosterone supplementation in healthy individuals.
Plasma infusions
The tech entrepreneur offers that he had six monthly one-liter plasma transfusions.
His son served as a donor for one of the transfusions.
For me, this approach gets two thumbs down.
Johnson admits that he will not repeat the infusions, given no discernable benefits from the practice.
Moreover, the U.S. Food and Drug Administration explains that there is no benefit and that plasma transfusions may be harmful.
FDA Warns Consumers About “Young Blood” Plasma Infusions
Responding to the rising popularity of “anti-aging” plasma infusions from young adults, the U.S. Food and Drug…ashpublications.org
Laser and red light therapy
Johnson incorporates laser and red light therapy.
For these approaches, I can only give a qualified endorsement, as evidence suggests an anti-aging benefit (at least for the skin).
Red light therapy shows promise for treating signs of aging, including:
- skin redness
- wrinkles
- acne
- scars
A laser can also have benefits for those with:
- fine lines or wrinkles on your forehead or around your mouth or eyes
- acne-related shallow scars
- warts
- age spots
- birthmark-related skin scars
- sun-damaged skin
- some birthmarks
- enlarged oil glands on your node
Electromagnetic pulse therapy
Johnson uses a high-intensity electromagnetic device that claims to replicate the effect of around 2,000 sit-ups.
I know about this device, as some women use it for urinary incontinence and pelvic floor weakness.
But is electromagnetic pulse therapy a substitute for hitting the gym? Can I build a six-pack this easily?
Does electromagnetic pulse therapy build muscles?
One thumbs down on this one.
Medical News Today offers this:
“Ab stimulators can be effective physical therapy tools and can force the abdominal muscles to contract. However, they will not burn fat or cause significant weight loss.”
These exercises don’t burn fat. Rather, the devices can improve posture and core strength while making the muscles more visible as a person loses body fat.
It adds this observation: Ab stimulators offer a promise that is too good to be true: toned abs and a trim waistline without additional work.
An American Council on Exercise study discovered that the three most effective ab exercises are the bicycle, the crunch on an exercise ball, and the captain’s chair.
While not entirely true, abs are made in the kitchen.
Tests and more tests – Extreme anti-aging
The Blueprint Project includes monthly MRIs, blood tests, ultrasounds, and colonoscopies.
That’s a lot of testing, especially for a healthy person like Johnson.
As a cancer doctor, I follow the American Cancer Association’s recommendation of colonoscopy screenings every ten years for those at average cancer risk.
(There are less-invasive (and less pricey) tests that are effective colorectal cancer screening tools.)
Does Blueprint work?
Based on the information available on Johnson’s website, the program seems to be performing well and yielding positive results.
His biomarkers suggest a lower aging rate, lower levels of inflammation, and a high cardiovascular capacity compared to his age.
I have all those things, too (without monthly colonoscopies and needle sticks!), through health practices that we will discuss at the end.
Moreover, whether his somewhat extreme program works for others remains to be discovered.
There might be more value for Blueprint in those with extraordinary resources, support, and a willingness to push the envelope of what we know about aging.
For the rest of us
Do you want to slow your aging process? I do.
So, let me get more practical. Are you embracing an aging-slowing program that utilizes lifestyle?
Diet
First, is your diet healthy? Are you incorporating lots of fruits, vegetables, and whole grains? What about lean proteins rich in antioxidants?
For me, this means a Mediterranean diet.
Move
What about physical activity? With my patients, I emphasize this term rather than “exercise.”
I recommend 150 minutes of weekly moderate exercise (plus two days of strength/resistance training). Not up for the gym? Walk, if you can, even for only ten minutes (three times daily).
I am delighted that I have an army of patients who all have become regular walkers. Not quite Forrest Gump-level, but still…
Habits
Of course, I must say don’t use tobacco-containing products or excessive alcohol. I am a cancer doctor, after all.
And about that sleep: Are you getting sufficient amounts?
I am for seven to nine hours of sleep. Most nights, I am lucky to reach seven hours. Aiming to have regular sleep and awakening times is important to me.
Shedding Light on Sleep: Does Light Intensity Trump Color in Regulating Your Sleep-Wake Cycle?
BLUE LIGHT EXPOSURE MAY WRECK YOUR SLEEP. But new research suggests that light brightness plays a larger role (than…medium.com
Weight
As much as I know how flawed the Body Mass Index is, I often encourage a BMI between 18.5 and 24.9 kg/m2.
Here’s the Blueprint protocol in detail:
blueprint
protocol.bryanjohnson.com
And a more skeptical take on Blueprint:
What’s the use of $800m, Bryan Johnson, if you dine on baby food? | Emma Brockes
There is nothing quite like the spectacle of a tech bro with huge resources failing to grapple with his own mortality…www.theguardian.com
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Thank you for reading “Cracking the Code: Inside Blueprint, A Tech Guru’s Radical Age-Reversal Protocol.” I would love to hear what you think about Blueprint’s extreme approach to anti-aging.