PHOTO CREDIT : MAGDALENA WOSINSKA
Varun Panjwani sat down with Bryan Johnson on his blueprint strategy
A bowl of berries ( wild blueberries , blackberries , pomegranate seeds ), walnuts , and sometimes almond butter . This antioxidant-packed start supports vascular health , cognition , and stable glucose .
• Mid-Morning Meal (~ 9-10 a . m .): A “ Green Giant ” mix : cruciferous and colorful veggies ( broccoli , cauliflower , mushrooms ), black lentils , hemp seeds , and flax seeds for protein and healthy fats , plus ginger and garlic for antiinflammatory benefits . Every ingredient is weighed to hit exact macro / micronutrient targets .
• Late Morning Meal (~ 11 a . m . -12 p . m .): Another plant-forward plate with varied vegetables , legumes , and perhaps a drizzle of extra-virgin olive oil . By finishing eating before noon , Johnson aligns with circadian biology , maintaining stable overnight glucose and fostering metabolic flexibility and better sleep . This dietary approach , coupled with Blueprint nutraceuticals ( including compounds like NAD + boosters and polyphenols studied in Nature Aging and Cell Metabolism ), aims to create an optimal internal environment for cellular longevity .
4 . Exercise and Recovery : Youthful Bodies , Strong Bones , Better Sleep Physical activity is a non-negotiable pillar of Johnson ’ s protocol . He dedicates an hour daily to a structure exercise — cardiovascular training to boost
VO2 max , resistance exercises to maintain lean muscle mass , and mobility work to preserve joint function .
Muscle mass declines with age , a process known as sarcopenia , making older adults more susceptible to frailty and falls . Research indicates that after age 30 , individuals can lose 3-8 % of muscle mass per decade , accelerating past 60 . Preserving muscle strength through resistance training helps prevent falls , fractures , and loss of independence . Johnson ’ s Recommended Exercise Split includes :
• Resistance Training ( 2-3x / week ): Squats , deadlifts , push-ups for muscle , bone strength , and functional capacity .
• HIIT ( 1-2x / week ): Brief , intense intervals to boost cardiovascular fitness and metabolic efficiency .
• Zone 2 ( 2-3x / week ): Moderate-intensity cardio ( cycling , jogging ) to enhance mitochondrial efficiency and long-term heart health . This balanced regimen helps maintain a youthful physiology at the cellular and systemic level .
He doesn ’ t stop at workouts . Johnson has reported scoring a perfect 100 sleep score on his Oura Ring for 30 straight days — a near-impossible streak .
Sleep is where cellular repair , hormone regulation , and cognitive consolidation occur . High-quality sleep enhances every other aspect of Johnson ’ s protocol , reinforcing metabolic stability , emotional well-being , and physical resilience .
“ Blueprint is about using everything science and technology offerings to optimize health and , yes , even reverse aspects of aging .”
GlobalHealthAsiaPacific . com ISSUE 6 | 2024
27