An Overview of the Project Blueprint Diet
At its core, the diet followed by biohacker Bryan Johnson is an ultra-strict, vegan regimen consisting of precisely timed, nutrient-dense meals. The caloric intake is carefully controlled and distributed across three primary meals. This approach, combined with intermittent fasting, is designed to provide the body with maximum nutrition while operating in a state of controlled caloric intake.
The Morning Nutrient Blend
Johnson's day famously begins with a potent nutrient-packed blend, sometimes referred to as a “Green Giant” smoothie. While the exact formula can evolve based on his biomarker data, a typical iteration includes a mix of high-impact ingredients known for various potential health benefits.
- Chlorella: A type of algae rich in vitamins, minerals, and omega-3 fatty acids [3].
- Creatine: A compound often used to support muscle mass [3].
- Spermidine: A polyamine that has been linked to cellular processes and longevity research [3].
- Cocoa Flavanols: Compounds known for potentially supporting brain and heart health [3].
- Collagen Peptides: Often used for joint health and skin elasticity [3].
This blend is consumed first thing in the morning to provide a concentrated dose of targeted nutrients.
The Mid-Day "Super Veggie" Meal
For his second meal, Johnson consumes a hearty, vegetable-heavy dish he calls “Super Veggie.” This meal is a cornerstone of his diet, providing a large volume of fiber, vitamins, and anti-inflammatory compounds [2, 3].
- Ingredients: Black lentils, broccoli (head and stalk), cauliflower, shiitake or maitake mushrooms, garlic, and ginger [2].
- Preparation: The vegetables are typically boiled or steamed until tender. The lentils are cooked separately. These ingredients are then combined with flavor enhancers like cumin, apple cider vinegar, lime, and hemp seeds. Some versions may also include a fermented food component like kimchi or fermented cabbage [2].
- Dressing: A serving of high-quality, extra virgin olive oil is often added, contributing healthy fats and polyphenols [3].
The Afternoon "Nutty Pudding"
Johnson's final meal of the day is a nutrient-dense dish called “Nutty Pudding.” This meal provides essential fatty acids and antioxidants, and features a blend of nuts, seeds, and fruits [2, 3].
- Macadamia Nut Milk and Ground Nuts: Forms the base of the pudding, known for healthy fats [2, 3].
- Walnuts: Added for their omega-3 content [2, 3].
- Chia and Flaxseeds: Provides fiber and additional omega fatty acids [2, 3].
- Berries and Pomegranate Juice: Supplies antioxidants and natural sweetness [2, 3].
- Dark Chocolate: Un-dutched and tested for heavy metals, potentially providing a polyphenol boost [2].
- Ceylon Cinnamon: Often included for its potential role in supporting metabolic health [2].
Foods and Ingredients to Avoid
Just as important as what he eats is what he doesn't. Johnson's diet is incredibly restrictive, eliminating most common food categories found in a typical Western diet. He avoids:
- Processed Foods and Junk Food: The diet consists entirely of whole, minimally processed foods [2, 3].
- Sugar and High-Fructose Corn Syrup: Johnson's sugar intake comes only from the natural sources in the berries and fruits he consumes [2, 3].
- Alcohol and Stimulants: Both are avoided to potentially optimize metabolic function and sleep [2, 3].
- Animal Products: Johnson follows a vegan diet, with the exception of certain supplements like collagen peptides which may be animal-derived [2].
- Added Salt: The protocol aims to strictly limit sodium intake [2, 3].
The Philosophy Behind the Protocol
The Blueprint diet is not simply a list of foods; it is part of a larger, data-driven methodology. Johnson works with a team of medical experts who analyze his biological data to refine his protocol [1]. The emphasis is on providing the body with nutrients while aiming to avoid anything that could potentially cause a negative metabolic or cellular reaction.
Time-Restricted Eating for Longevity
A key component of the eating protocol is the practice of time-restricted eating or intermittent fasting. By eating all his meals within a specific window and finishing his final meal earlier in the day, Johnson allows for an extended period of fasting [2, 3]. This is believed to have several potential health benefits, including supporting cellular repair processes and regulating blood glucose levels [3].
The Role of Supplements and Compounds
Beyond the food itself, a variety of supplements and other compounds plays a critical role. While some are widely available, others are carefully selected based on his biomarker data [1, 3]. These are chosen to potentially address nutritional gaps and support specific biological processes. Some of these have been reported to include:
- Hyaluronic Acid: Often used for skin and joint health [3].
- Turmeric and Piperine: Known for potential anti-inflammatory properties [3].
Criticisms and Considerations
While the results claimed by Project Blueprint are significant, the protocol has its critics. Some experts point out that the high cost and extreme discipline make it inaccessible for most [4]. The fact that the entire project is based on a single individual's data is also a limitation. Additionally, there are discussions about the long-term effects of such strict control and the potential complexities of his supplement and compound regimen.
This article provides an in-depth look at the nutritional component of Brian Johnson’s regimen, offering a comprehensive understanding of what does Brian Johnson eat to reverse aging. While the program is highly personalized and not intended as general medical advice, it highlights a unique, data-driven approach to diet and health for longevity.
