52
points
Bryan Johnson's Blueprint — what's actually worth copying?
Love him or hate him, Johnson has popularized longevity optimization. But his protocol is 100+ interventions. For those of us with normal budgets and schedules, what are the 5-10 highest-impact things from his regimen? My picks: consistent sleep schedule, olive oil, zone 2 cardio, resistance training, and sun protection.
Comments
Log in to join the discussion.
Unpopular opinion: the Blueprint diet is just Mediterranean diet with extra steps and a PR team.
His emphasis on sleep consistency is probably the single highest-ROI intervention. Going to bed and waking up at the same time every day is free and massively impactful.
The collagen peptides, red light therapy, and most of the supplements are noise. The basics (sleep, exercise, nutrition, stress management) account for 90% of the benefit.
I think the real value is the measurement obsession. Getting regular bloodwork and tracking trends is something everyone should do, regardless of budget.
The biggest thing I copied was his "last meal by 11am" approach. My glucose variability dropped dramatically.
His rapamycin and metformin usage are the most interesting parts to me, but those require physician supervision.