Bryan Johnson Diet Plan and Workout Routine

"Bryan Johnson Anti-ageing journey by Supplements, pills, diet, workout."

Table of Contents

Bryan Johnson is an American entrepreneur, venture capitalist, writer, and author. With an impressive track record in the technology industry, Johnson has made significant contributions to various fields, including neuroscience and age reversal. He was born on August 22, 1977.

He is the founder and CEO of Kernel, a groundbreaking company specializing in monitoring and recording brain activity. Additionally, he founded OS Fund, a venture capital firm that invests in early-stage science and technology companies.

Before his ventures in neuroscience and venture capital, Johnson gained recognition as the founder, chairman, and CEO of Braintree. 

This company specializes in mobile and web payment systems for e-commerce companies, and its success led to the acquisition of Venmo in 2012 for $26.2 million. 

Subsequently, the combined entity was acquired by PayPal for a staggering $800 million in 2013, cementing Johnson’s entrepreneurial prowess.

Born in Provo, Utah, and raised in Springville, Utah, Bryan Johnson grew up as the middle child among three brothers and a sister. Following his parent’s divorce, he lived with his mother and stepfather, who owned a trucking company. 

At 19, Johnson embarked on a customary two-year mission as a Mormon missionary for Ecuador’s Church of Jesus Christ of Latter-day Saints (LDS Church).

via bryan johnson instagram

Johnson’s academic achievements include a Bachelor of Arts degree in International Studies from Brigham Young University, which he earned in 2003. 

He later pursued his Master of Business Administration (MBA) from the University of Chicago Booth School of Business, graduating in 2007. Besides his professional pursuits, Bryan Johnson is a family man and a passionate adventurer. 

He has three children and has actively engaged in various physical challenges, such as climbing Mount Kilimanjaro, the highest mountain in Africa, and Toubkal, the highest peak in North Africa.

In a world where the pursuit of longevity reigns supreme, Bryan Johnson stands out as a trailblazer in age reversal. 

His relentless dedication to reversing his biological age and uncovering the secrets to eternal life has captured the attention and curiosity of many. With an annual expenditure of two million dollars and a team of 30 doctors, Johnson’s extraordinary journey inspires others.

Central to Johnson’s age-reversal efforts is his daily routine known as the “Blueprint.” Developed in collaboration with 30 doctors, this meticulously crafted five-hour program has already yielded remarkable results. Johnson has reduced his biological age by over five years, setting a world record in age reversal.

Johnson and his team have significantly slowed his ageing process by implementing various medical technologies and practices, including MRI, ultrasound, DNA methylation, and microbiome analysis.

What sets Bryan Johnson apart from conventional health enthusiasts is his data-driven approach. By tirelessly measuring and analyzing various aspects of his health, Johnson makes informed decisions about his well-being and longevity. 

From tracking biomarkers to monitoring sleep quality, his at-home clinic, equipped with advanced technological tools, provides a comprehensive understanding of his body’s functions.

This emphasis on data and personalization is a valuable lesson for individuals seeking to optimize their health and reverse the ageing process.

Johnson’s journey extends beyond physical transformations. He highlights the significance of lifestyle changes and behavioural shifts to achieve optimal health and longevity. 

Individuals can positively impact their well-being by adopting healthy sleep patterns, maintaining proper nutrition, managing stress, and avoiding self-destructive behaviours. 

bryan johnson fitness
via bryan johnson instagram

Johnson’s emphasis on the mind-body connection and adherence to routines is a testament to the potential for self-improvement.

Bryan Johnson’s relentless pursuit of age reversal raises a compelling question: Could humanity escape the clutches of mortality? With the rapid pace of scientific advancements and the increasing accessibility of medical technologies, reversing ageing becomes increasingly plausible. 

By investing in groundbreaking research and propelling the field of age reversal forward, Johnson paves the way for a future where individuals may access discoveries that push the boundaries of the human lifespan.

Bryan Johnson’s remarkable journey into age reversal captivates the imagination and sparks curiosity about the possibilities of living longer, healthier lives. 

As a biohacker who spares no expense, Johnson is an inspirational figure, demonstrating that longevity requires dedication, data-driven decision-making, and a willingness to embrace new technologies. 

While the path to age reversal may still be in its early stages, Johnson’s endeavours offer valuable insights and provide a glimpse into a future where the quest for eternal life may no longer be a fantasy.

Bryan Johnson Anti-Ageing Diet Plan 

bryan johnson diet recipes
via bryan johnson instagram

Bryan Johnson takes approximately 2000 calories daily (a 20% reduction from his average intake).

Bryan Johnson Breakfast

Blend a combination of vegetables (such as spinach, kale, and cucumber), supplements (such as protein powder or green superfood powder), and other ingredients (such as fruits or yogurt) to create a nutrient-rich drink. 

Adjust the quantities based on taste preferences and desired calorie intake.

Bryan Johnson Morning Pills

Take approximately 60 pills with the breakfast drink. Please consult a healthcare professional to determine the specific pills based on Bryan’s nutritional needs.

Bryan Johnson Lunch

Continue fasting until lunchtime. This implies skipping breakfast and consuming the day’s first meal at lunchtime.


Bryan Johnson Afternoon Pills

Take the necessary pills as prescribed or recommended by a healthcare professional. The specific medications and quantities will depend on Bryan’s individual needs.

Bryan Johnson Supplements

Bryan Johnson’s supplement intake includes the following:

Carbos: Bryan takes 200 milligrams upon waking to regulate blood sugar levels and reduce hemoglobin A1C.

Ashwagandha: He consumes 600 milligrams of Ashwagandha for stress resilience and potential improvement in testosterone levels.

B complex: Bryan takes a Vitamin B complex supplement, which typically includes a combination of B vitamins such as B1, B2, B3, B5, B6, B7, B9, and B12. This helps support overall health and well-being.

Broccoli Max: Bryan takes a Sulforaphane booster called Broccoli Max for antioxidant support. Sulforaphane is a compound found in broccoli that has potential health benefits.

Vitamin C: Bryan consumes 500 milligrams of Vitamin C, essential for collagen synthesis and potent antioxidant benefits.

Calcium Alpha-Ketoglutarate: He takes Calcium alpha-ketoglutarate based on a study showing reduced biological age. This supplement is believed to have anti-ageing properties.

Cocoa Flavonols: Bryan consumes 500 milligrams of cocoa flavonols for cardiovascular health. Flavonols are antioxidants found in cocoa associated with potential heart health benefits.

Vitamin D3: He takes 2000 IU of Vitamin D3 for general health and potentially reduced mortality. Vitamin D is essential for bone health, immune function, and overall well-being.

Bryan Johnson Anti-ageing supplements

DHEA: Bryan takes 25 milligrams of DHEA as a testosterone precursor. DHEA is a hormone the body produces that can be converted into testosterone.

Testosterone Patch: He uses a 2-milligram testosterone patch for testosterone replacement therapy (TRT). TRT is used to supplement testosterone levels in individuals with low testosterone.

Vitamin E: Bryan consumes 67 milligrams of Vitamin E as an antioxidant. Vitamin E helps protect cells from damage caused by free radicals.

EPA: He takes 500 milligrams of EPA, an omega-3 fatty acid, and vitamin E. EPA is known for its potential cardiovascular health benefits.

Glucosamine Sulfate: Bryan takes 1.5 grams of glucosamine sulfate for joint health and potential cardiovascular benefits. Glucosamine is commonly used to support joint function and reduce joint pain.

Iodine: He consumes 125 micrograms of iodine for thyroid function. Iodine is essential for the production of thyroid hormones.

Lithium as Lithium Orotate: Bryan takes 1 milligram of lithium orotate for brain health and potential reduction in mortality. Lithium is a mineral that may have neuroprotective and mood-stabilizing effects.

Lycopene: Bryan either takes a lycopene supplement or obtains it from carotenoid-rich vegetables. Lycopene is a pigment found in tomatoes and other red fruits with antioxidant properties.

Lysine: He takes lysine, an anti-inflammatory amino acid with potential benefits for muscle mass and strength.

Metformin: Bryan takes Metformin, a prescription drug for blood sugar management. It has also been associated with potential longevity benefits.

Nicotinamide Riboside: He takes Nicotinamide riboside as a NAD booster for energy levels and exercise capacity. NAD is a coenzyme involved in cellular energy production.

N-Acetylcysteine (NAC): Bryan takes 1800 milligrams of NAC twice daily for antioxidant support and potential inflammation reduction. NAC is known for supporting glutathione production, a potent antioxidant in the body.

Bryan Johnson Workout Routine

bryan johnson workout
via bryan johnson instagram

Here is the workout routine for Bryan Johnson to keep him 

Resistance Training:

  • Perform resistance training exercises at least three times a week.
  • Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and overhead presses.
  • Aim for 3-4 sets of 8-12 repetitions for each exercise.
  • Gradually increase the weight lifted over time to challenge the muscles.

Zone 2 Training

Bryan Johnson workout
  • Incorporate cardiovascular exercise to improve endurance and cardiovascular health.
  • Perform Zone 2 training, which involves exercising at a moderate intensity where you can comfortably hold a conversation.
  • Choose activities like brisk walking, jogging, cycling, or swimming.
  • Aim for 30-60 minutes of Zone 2 training sessions, 3-5 times a week.

High-Intensity Interval Training (HIIT)

bryan johnson exercise routine
via bryan johnson instagram
  • Include HIIT workouts to improve cardiovascular fitness and promote fat burning.
  • Alternate between short, intense bursts of exercise and active recovery periods.
  • For example, perform 30 seconds of intense exercises like sprints, burpees, or jumping jacks, followed by 30-60 seconds of low-intensity movement or rest.
  • Repeat this cycle for 10-20 minutes, 2-3 times weekly.

Flexibility and Mobility

  • Pay attention to flexibility and mobility exercises to maintain joint health and prevent injuries.
  • Incorporate dynamic stretching before workouts and static stretching after workouts.
  • Consider activities like yoga or Pilates to improve flexibility and core strength.
  • Aim for at least 10 minutes of stretching exercises daily.

Recovery and Rest

Allow adequate time for healing and rest between workouts. Listen to your body and take rest days as needed. Ensure you sleep well each night to support recovery and overall well-being.

Remember, this workout routine should be adjusted and modified based on individual needs and preferences. Bryan Johnson should work with a fitness professional to design a program that aligns with his goals and abilities.

Share, if you would like!
Tikkay Khan
Tikkay Khan is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

Table of Contents

Fact Checked

Get accurate and credible information from our expert-written and fact-checked article. With reference links to peer-reviewed studies, you can trust the information provided.

Our team of experts ensure the highest standard of information for your benefit. Read now!