Bryan Johnson Diet Explained: Can It Help You Live Longer?

If you are curious about his diet, we will dive deep into Bryan Johnson’s diet. We will discuss the science behind it and whether it’s worth your time (and effort). If you are sure it’s the right option, we’ll share how you can take the first steps towards adopting this lifestyle. 

Photo Credit: BryanJohnson All Blueprint Food

Several names stand out when it comes to pushing the boundaries of human health and longevity, such as Peter Attia, Andrew Huberman, and David Sinclair. A name that has started to gain popularity quickly is Bryan Johnson. 

He is currently known for his “Project Blueprint,” a health and longevity protocol that aims to reverse age and help people live longer. 

This protocol has many key components, including supplementation, sleep, and stress management. But one key aspect is nutrition. 

Bryan Johnson has crafted a thorough eating plan that emphasizes nutrient density, longevity, and strict adherence to science-backed principles. 

So, what makes the Bryan Johnson diet plan stand out from the rest? 

Who is Bryan Johnson?

Bryan Johnson is a successful entrepreneur and the founder of Kernel, a company that develops brain-machine interface technology. He is most widely known for “Project Blueprint.”

He spends millions of dollars annually trying to perfect this protocol. He also has over 30 doctors and scientists to help optimize his bodily systems. He aims to achieve the biological age of 18 again (he is currently 47). 

What is Project Blueprint?

Project Blueprint is a cutting-edge health optimization program that aims to reverse biological aging and improve longevity. It involves a data-driven approach, and Johnson has a rigorously controlled lifestyle, including diet, exercise, and advanced medical interventions. 

The program relies on constant monitoring, precision diagnostics, and medical experts’ insights to track and enhance the performance of his organs and systems.  

What is The Brayn Johnson Diet?

The Bryan Johnson diet plan is part of a strict daily routine built to optimize health and performance. This eating plan is centered on nutrient-dense, plant-based foods, with a focus on consuming the right nutrients in precise amounts and at the right time. 

Key Features of the Bryan Johnson Diet

Plant-Based Focus

The core of the Bryan Johnson diet consists of plant-based foods like fresh vegetables, fruits, legumes, nuts, and seeds. By prioritizing plant-based nutrition, the diet focuses on high fiber, antioxidants, and essential vitamins and minerals, all of which are key to reducing inflammation and supporting overall health (7). 

Calorie and Macro Precision

Johnson’s diet also involves carefully tailored calorie intake based on his unique metabolic needs. He eats 2,250 calories, a 10% restriction from his recommended intake. 

Additionally, he has a specific macronutrient breakdown.

• 25% of his calories come from proteins
• 35% from carbohydrates
• 40% from fats

This low-carb diet is meant to help maintain energy levels and fuel his body most efficiently. 

Meal Timing

Another important aspect of his diet is fasting. He includes intermittent fasting to help optimize health and enhance cellular repair. 

He follows a time-restricted eating pattern and supplementation, typically fasting for 18 hours and consuming all his meals within a 6-hour window. His first meal is set at 5 am, and his last meal is at 11 am. He claims this gives him enough time to digest all the foods and support blood sugar levels and autophagy. 

Foods He Avoids

Bryan Johnson adheres to a strict diet and avoids several foods to optimize his health and longevity. Processed foods are entirely off-limits since they contain additives and preservatives that may negatively impact the body. 

He also eliminates refined sugars and artificial sweeteners to maintain stable blood sugar levels and reduce inflammation. Additionally, he avoids unhealthy fats (trans fats and hydrogenated oils). 

Stimulants, like alcohol and caffeine, are also excluded to make sure his body functions at peak performance without relying on them. 

Hydration and Electrolytes

Johnson’s regimen includes proper hydration. His plan includes precise electrolyte management to ensure optimal hydration, which has been linked to better cognitive function, endurance, and overall well-being. 

Bryan Johnson’s Daily Meal Plan

Bryan Johnson’s meal plan consists of three daily meals. Here, we will examine his three meals and longevity drink. 

Longevity Green Drink

Bryan Johnson starts his day with his signature Longevity Drink, a carefully formulated blend designed to provide essential nutrients and maximize his energy levels. 

Its main ingredients are (10): 

• 200g spinach
• 100g kale
• 20g extra virgin olive oil
• 5g ginger
• 10g lemon juice
• 10g apple cider vinegar
• 50g wild blueberries
• 10g Brazil nuts
• 10g dark chocolate (85%+)

It’s packed with high-quality ingredients, such as plant-based proteins, fiber, healthy fats, and various micronutrients. By starting his morning with this nutrient-dense drink, he ensures his body receives a balanced foundation to perform at its best throughout the day. 

Superveggie Meal (Breakfast)

His first meal is a Superveggie meal. This breakfast is carefully designed to include a variety of vegetables, ensuring a high intake of vitamins, minerals, and antioxidants. 

Here are the ingredients he uses (10): 

• Black lentils, 45 grams dry
• Broccoli (head+stalk), 250 grams (Can also use Broccoli sprouts)
• Cauliflower. 150 grams 
• Shiitake or Maitake Mushrooms, 50 grams 
• Garlic, 1 clove
• Ginger Root, 3 grams 
• Lime, 1 
• Cumin, 1 Tbsp
• Apple Cider Vinegar, 1 Tbsp
• Hemp Seeds, 1 Tbsp
• After prep, drizzle 1 Tbsp of Extra Virgin Olive Oil 

The meal emphasizes fiber-rich greens and other low-glycemic vegetables to support digestion and maintain stable energy levels throughout the morning. By starting his day with this plant-focused meal, he ensures his body receives an optimal dose of essential nutrients to fuel his day. 

Nutty Pudding (Lunch)

For lunch, Johnson chooses a nutty pudding. This meal combines the benefits of nuts and seeds, which are rich in healthy fats, protein, and micronutrients. It is tailored to provide sustained energy and minimize blood sugar spikes. 

Here are the ingredients from the Nutty Pudding (10): 

• 50-100 mL Macadamia Nut Milk
• 3 Tbsp ground macadamia nuts 
• 2 tsp of ground walnuts 
• 2 Tbsp chia seeds
• 1 tsp of ground flaxseed (ground into flour)
• 1/4 Brazil nut*
• 6 grams of Blueprint cocoa 
• 1 tsp sunflower lecithin
• 1/2 tsp ceylon cinnamon 
• 1/2 cup blueberries/raspberries/strawberries (your choice) 
• 3 cherries 
• 2 oz pomegranate juice

This meal not only tastes rich and creamy, but it may also help support anti-inflammation and digestive health. 

Third Meals

For this third meal, or dinner, Bryan Johnson chooses between three meals: Stuffed Sweet Potato, Orange Fennel Salad, or Asparagus Almond Beet Salad (10). 

Stuffed Sweet Potato

This dish combines a baked sweet potato with a savory and wholesome filling, often including sautéed vegetables, seeds, and spices to enhance its flavor. It provides approximately 500 calories, fiber, vitamin A, and slow-release carbs. 

Ingredients:

• Sweet Potato 300 grams cooked
• Chickpeas 45 grams cooked
• Grape Tomatoes 12 
• Avocado ½ 
• Radishes 4
• Cilantro ¼ cup
• Jalapeno Pepper 1 large
• Limes 2 whole
• Lemon 1 whole
• Chile Powder 1 Teaspoon

Orange Fennel Salad

The Orange Fennel Salad offers a refreshing and zesty blend of flavors. It is also roughly 500 calories, making it a perfect option for a light but flavorful meal. 

Ingredients: 

• Cara Cara Orange 1 segmented orange
• Fennel ¼ cup shredded
• Goji Berries 30 grams
• Pecans 30 grams
• Grape Tomatoes 14 
• Spring Mix 3 cups
• Arugula Leaf or Sprouts 1 cup
• Fresh Mint ¼ cup
• Fig Balsamic Vinegar 2 Tablespoon

Asparagus Almond Beet Salad

The Asparagus Almond Beet Salad combines earthy, roasted beets with tender asparagus spears and crunchy almonds for a delightful balance of textures and flavors. It’s high in fiber, vitamins, and healthy fats and provides about 500 calories. 

Ingredients:

• Beets 500 grams cooked
• Asparagus 300 grams cooked
• Almonds Slivers 21 grams
• Arugula 1 cup
• Shallot 1 large
• Balsamic 3 Tablespoons
• Dijon 3 Tablespoons
• Mustard Seeds 1 Tablespoons

Extra Virgin Olive Oil and Dark Chocolate

There are two ingredients that Bryan Johnson includes regularly: extra virgin olive oil and dark chocolate. 

Extra virgin olive oil is rich in healthy monounsaturated fats and powerful antioxidants known as polyphenols, which may help reduce inflammation and support cardiovascular health (11).

Dark chocolate with a high cocoa content (+85%) is an excellent source of flavonoids, an antioxidant that promotes cognitive function and enhances blood flow to the brain (8). 

Nutrient Profile and Health Benefits

Bryan Johnson’s diet is carefully formulated to include key nutrients that optimize health and longevity. Here are the primary nutrients in Bryan Jonson’s Blueprint diet. 

• Polyphenols help protect against oxidative stress and support brain function. 
• Omega-3s can help reduce inflammation and improve heart and brain health. 
• Fiber supports gut health and stabilizes blood sugar levels. 
• Antioxidants help slow cellular aging and protect the DNA. 
• Protein supports muscle mass and metabolism. 

Through intentional food choices, Johnson’s dietary approach ensures a balance of macronutrients and micronutrients to sustain energy, cognitive clarity, and overall well-being. 

Why Bryan Johnson’s Diet Works?

As we’ve seen, Bryan Johnson diet plan is rooted in longevity science and the principles of caloric restriction, nutrient optimization, and inflammation control. Here are the main biological effects he aims to achieve. 

Longevity and Caloric Restriction

Research shows that caloric restriction can extend lifespan since it may help reduce oxidative stress and improve cellular repair mechanisms (2). Additionally, fasting can help promote autophagy, which has been shown to help improve immune function and longevity (1). 

Anti-Inflammatory Approach

Whole, unprocessed foods, particularly plant-based ones, contain antioxidants and anti-inflammatory compounds. These micronutrients help reduce oxidative stress linked to aging and chronic diseases (9). 

Gut Health

High fiber intake from a plant-based diet supports a healthy gut microbiome. Evidence suggests that gut health plays a key role in aging and immune function (4). 

Metabolic Efficiency

Through time-restricted eating, Johnson’s diet promotes better metabolic health, insulin sensitivity, and a lower risk of chronic diseases like diabetes and cardiovascular issues (5). 

Potential Risks and Side Effects

Despite its strengths, the Bryan Johnson diet has its drawbacks. 

• Expensive and Time Consuming: Tracking and accessing top-quality foods, supplements, and consultations can be challenging for the average person. 
• Social Challenges: This strict regime leaves little room for indulgence, isolating people from social food experiences. 
• Risk of Malnutrition: While it focuses on science-based principles, emphasizing too much on timing may limit vital nutrients or may result in over-supplementing. 

How Does it Compare to Other Diets?

Bryan Johnson vs. Mediterranean Diet

The Mediterranean diet is among the most well-researched and widely recommended dietary patterns for promoting longevity and overall health. 

Unlike the Bryan Johnson diet, the Mediterranean approach focuses on balance and flexibility, emphasizing fresh vegetables, fruits, whole grains, healthy fats (like olive oil), lean proteins, and the occasional red wine. 

It doesn’t require meticulous tracking or extreme precision, making it more accessible and sustainable for the average person. 

While the Bryan Johnson diet prioritizes cutting-edge science and high-level optimization, the Mediterranean diet relies on traditional eating habits associated with reduced risk of chronic diseases such as heart disease and diabetes (3). 

Bryan Johnson vs. Ketogenic Diet

The keto diet involves a high-fat, low-carb approach that contrasts with Bryan Johnson’s diet plan, which is focused on plant-based ingredients. 

The keto diet is designed to shift the body into a state of ketosis, where fat is used as the primary energy source instead of carbs. While keto has shown potential for weight loss (6) and improved blood sugar management, its restrictive nature may be tough for long-term results. 

Additionally, the lack of plant-based options in the keto diet may not provide the same diversity of micronutrients as the Bryan Johnson diet. 

Bryan Johnson vs. a Vegan Diet

The vegan diet eliminates all animal products, focusing entirely on plant-based foods, such as fruits, vegetables, legumes, nuts, seeds, and grains. This diet aligns with the Bryan Johnson diet since it focuses on plant-based ingredients. 

However, unlike the Bryan Johnson diet, it doesn’t require meticulous calorie tracking and nutrient optimization. 

Is the Bryan Johnson Diet Healthy?

Yes and no. 

The Bryan Johnson diet plan includes many healthy habits, such as focusing on nutritionally dense foods, plant-based ingredients, and health biomarkers. However, its rigid approach and the resources it requires may make it unsustainable and inaccessible for most people. 

For most, focusing on eating whole foods, reducing sugar, and adding high-quality ingredients such as Supergreen Tonik and Red Tonik can be a great approach to this diet plan. 

Who Is This Diet For?

This diet is best for those who are highly motivated to optimize their health and willing to commit the time, effort, and financial resources that are needed to adhere to a structured regimen. It’s ideal for those who are already familiar with the concept of tracking health metrics and personalized nutrition. 

However, it may not be suitable for those who prefer a more flexible approach to eating or find strict meal plans overwhelming. 

How To Get Started with the Bryan Johnson Diet

Want to give this meal plan a try? Here are some tips and tricks to help you get started. 

• Focus on Nutrient-Dense Foods: Prioritize meals that are rich in essential vitamins and minerals. Include a variety of vegetables, lean proteins, healthy fats, and whole grains. 
• Adopt a Plant-Based Diet: Focus on including mostly plant-based foods like legumes, nuts, seeds, and leafy greens. You can include animal-based products a couple of times a week to have a slower transition. 
• Track Key Biomarkers: Regularly monitor health markers such as blood glucose levels, cholesterol, and inflammation markers to understand your body’s response to the diet and make the necessary adjustments. 
• Reduce Processed Sugars: Limit or eliminate refined sugars to support better energy levels, improve insulin sensitivity, and reduce the risk of chronic diseases. 
• Meal Plan Strategically: Create a weekly meal plan that emphasizes balance and variety. Batch cooking or meal prepping can help maintain consistency and reduce the time you spend in the kitchen. 
• Practice Consistency and Not Perfection: Focus on gradual improvements and integrating principles into your lifestyle at a pace that feels sustainable rather than striving for perfection immediately. 
• Consult with a Healthcare Provider: Before radically changing your diet or introducing new supplements, make sure you consult with a healthcare professional to ensure it aligns with your goals and needs. 

The Bottom Line

The Bryan Johnson diet plan offers a bold, forward-thinking approach to longevity and health optimization. While it may not be suitable for everyone due to its complexity and costs, its principles (whole food eating, inflammation control, and micronutrient precision) are worth considering adding to a balanced lifestyle. 

And, if you want to provide extra nutrition to your lifestyle, consider adding high-quality supplements like Supergreen Tonik and Red Tonik. Both offer an easy way to support health without making you feel overwhelmed. 

Alternatively, you can try our Human Tonik Stack to include your greens, reds, and pre/probiotics in three tasty drinks.

Brenda Peralta, RDN, CDE

Brenda Peralta is an experienced Registered Dietitian (RDN) and Certified Diabetes Education (CDE). She is a freelance health and nutrition writer based in San Jose, Costa Rica. She has several certifications in sports nutrition, women’s health hormones, and gut health.