How to live forever like Bryan Johnson in 3 easy steps

2) Diet 🍎

Below is all the food Bryan eats every single day:

Customize to you

Bryan eats in a 10% caloric deficit. For him, that means 2250 calories per day. You can easily calculate your caloric need here, then subtract 10% and paste it below. Doing so will adjust the meal sizes.

My total daily caloric requirement minus 10%:

Super Veggie - 379 calories

• Black lentils, 45g dry & 150g cooked
• Broccoli, 250g
• Cauliflower, 150g
• Shiitake or maitake mushrooms, 50g
• Garlic clove, 1
• Ginger root, 3g
• Lime, 1
• Cumin powder, 1 tbsp
• Apple cider vinegar, 1 tbsp
• Hemp seeds, 1 tbsp
• Preparation video

Nutty Pudding - 433 calories

• Nut milk, 50-100 ml
• Ground macadamia nuts, 3 tbsp
• Ground walnuts, 2 tsp
• Chia seeds, 2 tbsp
• Ground flaxseeds, 1 tsp
• Brazil nut, 0.3
• Cocoa powder, 1 tbsp
• Sunflower lecithin, 1 tsp
• Ceylon cinnamon, 0.5 tsp
• Berries, 0.5 cups
• Cherries, 3
• Pomegrante juice, 2 oz
• Preparation video

Third meal - 500 calories

• Multiple recipes. Same amount of calories in all of them.

Extras - 938 calories

• Extra virgin olive oil, 3 tbsp - 360 calories
  (Split and consume with each meal)
• Pea Protein, 2 scoops - 260 calories
• Dark chocolate - 138 calories
• Nut butter, avocado or healthy bar - 160 calories
• Fermented foods - 20 calories

Don't want to cook?

• You can order the food as packaged products from Bryan (should be available around March 2024)
• Check if there's someone offering a Blueprint meal delivery service near you

Eating schedule

• Bryan eats his last meal of the day, the "Third meal", at 11am

Supplements

Bryan takes all these supplements daily. You don't necessarily have to, some of them are experimental. Bryan sells the essentials here (should be available around March 2024).

1. Upon waking
• Mix and drink
• Blueprint Longevity Mix 1 scoop
• Collgen Peptides 12.5 g
• GOS 1/2 tsp
• Inulin 1 tsp
• Pills
• Acarbose 200 mg (Rx)
• Blueprint Essentials - 3
• Blueprint Soft Gel - 1
• Blueprint NAC + Ginger + Curcumin - 3
• Blueprint Red Yeast Rice + odor free garlic -1
• EPA/DHA/DPA 800 mg
• Garlic 1.2 g (kyolic)
• Metformin ER 1,500 mg (Rx)
• NR (450 mg) or NMN (500 mg) 
• ProButyrate 600 mg
• Proferrin 10.5 mg
2. With dinner
• Acarbose 200 mg (Rx)
• EPA/DHA/DPA 800 mg
• Garlic 1.2 g (kyolic)
• Lactoferrin 500 mg
• Metformin ER 500 mg (Rx)
• NAC 1,800 mg 
• Proferrin 10.5  mg
3. Before bed
• Melatonin 300 mcg
4. Other
• High polyphenol cocoa 5 g
• Rapamycin (Rx). Rotate 6 and 13 mg bi-weekly.
• 17α-E2, 8 mg wk transdermal
• 112 mcg Levothyroxine, 60 mg Armour Thyroid - daily (diagnosed w/ hypothyroidism at age 21)