Insight into the basic tenets of Johnson’s age-reversal protocol allows for a more affordable personalized routine that includes supplements, diet, sleep, and exercise programs.
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Bryan Johnson gained his riches by selling Venmo/Braintree to PayPal for $800 million. Since then, he’s spent millions developing an anti-aging protocol he calls Blueprint. With Blueprint, Johnson has slowed his pace of aging by the equivalent of 31 years and is now accumulating age-related damage at a rate slower than 88% of 18-year-olds.
Considering such impressive results, many have wished to follow the Blueprint protocol to reap its longevity benefits. However, most ordinary people may find the full glory of the Blueprint protocol unaffordable. For this reason, entrepreneur Mike Hoffman has devised a version of the protocol that doesn’t break the bank. The following is what Hoffman came up with.
Perhaps the most extreme aspect of Johnson’s protocol is the number of supplements. With over 100 pills a day, the costs of these supplements can add up quickly. Furthermore, many of the supplements Johnson takes are not backed by human studies. In other words, it may not be worth spending loads of cash on supplements that may not work.
According to Hoffman, the three supplements that have shown promising effects on cognitive longevity and cellular survival are:
Johnson follows a strict vegan diet and enjoys his last meal of the day at 11:00 am. He is also in a caloric deficit, as caloric restriction has been shown to increase the lifespan of mice. Notably, Johnson says that being vegan is a personal choice and not required by the Blueprint protocol. Noting that he enjoys raw milk and steak, Hoffman lists what he calls the basics of Johnson’s diet:
To reach his weekly exercise goals, Johnson works out for one hour every morning. His workout incorporates resistance training, cardiovascular (aerobic) exercise, and stretching. Such a workout is achievable for most people who have access to gym equipment. Hoffman’s routine is as follows:
Johnson is always happy to tout the benefits of sleep and disapproves of grind culture, where working instead of getting sleep is somehow an achievement. He emphasizes going to sleep and waking up around the same time every day, getting eight hours of sleep, having a dedicated temperature-controlled room for only sleep, and having some wind-down time. Hoffman’s takeaways are:
Additionally, Johnson takes a melatonin supplement as a sleep aid. Instead of melatonin, Hoffman says he takes magnesium bis-glycinate because it has similar effects.
Unlike Johnson, whose kids are all grown up, Hoffman has a family with young kids. Accordingly, he has adapted his version of the Blueprint protocol to fit his circumstances and lifestyle (e.g., eating meat and dairy). Importantly, Johnson’s version of Blueprint is not necessarily better than Hoffman’s. While Johnson has the money to take chances on therapies that may not be contributing to his age reversal, the core tenets of his protocol can be followed by almost anyone.
Furthermore, the likelihood of consistently following a protocol may rely on individualized adjustments based on one’s lifestyle, circumstances, and personal preferences. The most basic tenets of Johnson’s Blueprint protocol include:
Supplements like NMN may provide the energy boosts and motivation needed to accomplish a consistent exercise routine and may be particularly beneficial for individuals who are overweight and don’t normally exercise. NMN may even help with sleep, at least in the case of older adults. Furthermore, NMN plays a key role in metabolizing food and has been shown to reduce weight. Therefore, when it comes to designing a supplement routine, NMN may be one of the better options.