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categories: ["longevity", "enhancement"]categories: ["longevity", "enhancement"]tags: ["self-experimentation", "n-of-1", "biomarkers", "supplements", "aging", "consumer health"]tags: ["self-experimentation", "n-of-1", "biomarkers", "supplements", "aging", "consumer health"]summary: "Bryan Johnson's self-measured anti-aging regimen, begun in 2021, combining diet, exercise, sleep, drugs and experimental therapies, and the company that sells its products."summary: "Bryan Johnson's self-measured anti-aging regimen, begun in 2021, combining diet, exercise, sleep, drugs and experimental therapies, and the company that sells its products."updated: "2026-10-28"updated: "2026-10-29"humanEvidence: "No controlled or peer-reviewed study of the regimen exists; its evidence is one man's uncontrolled self-measurement, and the only larger dataset, an internal company study, surfaced through leaked documents reporting side effects."humanEvidence: "No controlled or peer-reviewed study of the regimen exists; its evidence is one man's uncontrolled self-measurement, and the only larger dataset, an internal company study, surfaced through leaked documents reporting side effects."access: "Johnson publishes the regimen free online and Blueprint sells its foods and supplements direct to consumers; the drugs and therapies he reports need prescriptions or clinics, and a 2024 starter subscription cost $333 a month."access: "Johnson publishes the regimen free online and Blueprint sells its foods and supplements direct to consumers; the drugs and therapies he reports need prescriptions or clinics, and a 2024 starter subscription cost $333 a month."reversibility: "context"reversibility: "context"lines 41–53 → 41–5326 unchanged lines not shown
The clinical side was led, as of 2023, by Oliver Zolman, a 29-year-old Cambridge-based doctor with a degree in regenerative medicine, who heads what *Fortune* described as "a team of 30-plus doctors and health experts". Zolman's stated method is to measure the age of individual organs and set protocols accordingly.[^mikhail2023b]The clinical side was led, as of 2023, by Oliver Zolman, a 29-year-old Cambridge-based doctor with a degree in regenerative medicine, who heads what *Fortune* described as "a team of 30-plus doctors and health experts". Zolman's stated method is to measure the age of individual organs and set protocols accordingly.[^mikhail2023b] Johnson's founding framing was software-like. His original protocol site described Blueprint as "an algorithm that takes better care of me than I can myself", and set out a principle that his "mind", which he regards as prone to impulse, is "unauthorized" to make food decisions; instead his heart, liver, lungs "and my other 70+ organs" are to "speak for themselves" through measurement.[^johnsonarchive] He calls the resulting state his "Autonomous Self".From the start Johnson framed the project in software terms. His original protocol site described Blueprint as "an algorithm that takes better care of me than I can myself", and set out a principle that his "mind", which he regards as prone to impulse, is "unauthorized" to make food decisions; instead his heart, liver, lungs "and my other 70+ organs" are to "speak for themselves" through measurement.[^johnsonarchive] He calls the resulting state his "Autonomous Self". ## What the regimen consists of## What the regimen consists of Described at the level of categories, the 2026 version of the protocol comprises:[^johnson2026]Described at the level of categories, the 2026 version of the protocol comprises:[^johnson2026] - **Diet.** A fixed daily intake of about 2,250 kcal, described as a 10% restriction relative to recommended intake, built around vegetables, legumes, nuts, seeds, berries and olive oil, with the last meal around midday; Johnson says he does not identify with plant-based or other diet camps. Johnson frames this with the rule that "every calorie must fight for its life". The overlap with [[caloric-restriction]] is modest rather than severe.- **Diet.** A fixed daily intake of about 2,250 kcal, described as a 10% restriction relative to recommended intake, built around vegetables, legumes, nuts, seeds, berries and olive oil, with the last meal around midday; Johnson says he does not identify with plant-based or other diet camps. Johnson frames this with the rule that "every calorie must fight for its life". Its overlap with [[caloric-restriction]] is modest rather than severe.- **Exercise.** About six hours a week of strength, aerobic and high-intensity work, plus brief activity breaks through the day, drawing on the literature summarised in [[exercise-and-aging]].- **Exercise.** About six hours a week of strength, aerobic and high-intensity work, plus brief activity breaks through the day, drawing on the literature summarised in [[exercise-and-aging]].- **Sleep.** A fixed early bedtime and a wind-down routine aimed at lowering pre-sleep heart rate, which Johnson calls "the single most effective thing you can do for your health"; see [[sleep-and-longevity]].- **Sleep.** A fixed early bedtime and a wind-down routine aimed at lowering pre-sleep heart rate, which Johnson calls "the single most effective thing you can do for your health"; see [[sleep-and-longevity]].- **Supplements.** Blueprint-branded products such as a powdered "Longevity Mix" and capsules, consolidating what were once dozens of separately sourced products (on [[dietary-supplements]]).- **Supplements.** Blueprint-branded products such as a powdered "Longevity Mix" and capsules, consolidating what were once dozens of separately sourced products (on [[dietary-supplements]]).lines 59–65 → 59–655 unchanged lines not shown
## Measurement and Johnson's claims## Measurement and Johnson's claims Measurement is the protocol's distinctive feature. Johnson describes himself as "certainly the most biologically measured person ever", and his sites list blood panels, imaging, fitness tests, sleep data, and organ-by-organ estimates of [[biological-age]].[^johnson2026] His archived site reported a pace of aging of 0.69 at chronological age 46 and later 0.53, measured with DunedinPACE, an [[epigenetic-clock]] built to estimate years of biological aging per calendar year, and claimed first place on the Rejuvenation Olympics, a public leaderboard of such scores.[^johnsonarchive]Measurement is what sets the protocol apart. Johnson describes himself as "certainly the most biologically measured person ever", and his sites list blood panels, imaging, fitness tests, sleep data, and organ-by-organ estimates of [[biological-age]].[^johnson2026] His archived site reported a pace of aging of 0.69 at chronological age 46 and later 0.53, measured with DunedinPACE, an [[epigenetic-clock]] built to estimate years of biological aging per calendar year, and claimed first place on the Rejuvenation Olympics, a public leaderboard of such scores.[^johnsonarchive] The 2026 site summarises his results as percentiles against reference populations: Johnson reports bone mineral density in the "99th percentile (all ages)", blood pressure "lower than 90% of 18-year-olds", and a nine-year reversal in measured skin age. It also reports longer [[telomeres-and-telomerase|telomeres]] and lower inflammatory markers after twelve weeks of hyperbaric oxygen.[^johnson2026]The 2026 site summarises his results as percentiles against reference populations: Johnson reports bone mineral density in the "99th percentile (all ages)", blood pressure "lower than 90% of 18-year-olds", and a nine-year reversal in measured skin age. It also reports longer [[telomeres-and-telomerase|telomeres]] and lower inflammatory markers after twelve weeks of hyperbaric oxygen.[^johnson2026] lines 110–116 → 110–11644 unchanged lines not shown
Johnson's team told *Nature* that the protocol's new focus is to take chronic conditions that medicine treats as "manageable but not treatable" and make them treatable with advanced diagnostics and personalised therapy.[^stokelwalker2026] Weeks after the feature appeared, Johnson disclosed that he has autoimmune gastritis, a condition reported as incurable in which the immune system attacks the stomach lining. He said it was found in May 2026 after eleven years of unexplained low ferritin, that his measurements had been picking up "early signals" without anyone having "connected the dots", and that his team would try to "solve" it.[^maher2026]Johnson's team told *Nature* that the protocol's new focus is to take chronic conditions that medicine treats as "manageable but not treatable" and make them treatable with advanced diagnostics and personalised therapy.[^stokelwalker2026] Weeks after the feature appeared, Johnson disclosed that he has autoimmune gastritis, a condition reported as incurable in which the immune system attacks the stomach lining. He said it was found in May 2026 after eleven years of unexplained low ferritin, that his measurements had been picking up "early signals" without anyone having "connected the dots", and that his team would try to "solve" it.[^maher2026] The protocol therefore enters its sixth year as a well-funded consumer brand, a free public document, and a personal experiment whose promised peer-reviewed results have not appeared. Whether its measurements ever yield a claim that can be tested in other people, under controlled conditions, is the question it has not yet answered.The protocol therefore enters its sixth year as a well-funded consumer brand, a free public document, and a personal experiment whose promised peer-reviewed results have not appeared. Its measurements have not yet yielded a claim that could be tested in other people under controlled conditions. ## See also## See also removed, struck through added, underlinedLine numbers count the serialised markdown of each revision, frontmatter included.
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