Age Reversal Case Study: Bryan Johnson

Bryan Johnson, renowned for his meticulous approach to health and longevity, has crafted a plan that encompasses diet, supplements, exercise, and sleep to optimize his biological age and overall well-being. Here’s a detailed exploration of his routine, based on the latest insights and research.

Impressive Results

Bryan's dedication to his health routine has yielded remarkable outcomes:

• Slowed pace of aging by the equivalent of 31 years.

• Reduced biological age by 21 years in just 5 months (from 42 to 21).

• Accumulating aging damage slower than 88% of 18-year-olds.

He attributes these results to his comprehensive daily regimen, which includes taking 104 pills every day. While this might be impractical for most, the key elements of his plan can be adopted with a more manageable approach.

Supplement Regimen

Bryan's extensive list of supplements is designed to enhance anti-aging, cognitive longevity, and cellular productivity. Here are some highlights:

Upon Waking:

• Acarbose 200 mg (Rx)

• Ashwagandha 600 mg

• Astaxanthin 12 mg

• B Complex .50 pm Mon & Thus (1/2 pill, twice a week)

• Boron 2 mg

• BroccoMax 17.5 mg

• Vitamin C 500 mg

• Ca-AKG 1 gram

• Cocoa Flavanols 500 mg

• CoQ10 100 mg

• Vitamin D 3, 2,000 IU

• DHEA 25 mg

• Vitamin E, 67 mg

• EPA/DHA/DPA 800 mg

• Fisetin 200 mg

• Garlic 2.4 g equivalent

• Genistein 125 mg

• Ginger Root 1.1 g

• Glucosamine Sulphate 2KCL 1500 mg

• Iodine as potassium iodide 125 mcg

• Vitamin K2-MK4, 5 mg

• Vitamin K1, 1.5 mg

• Vitamin K2 MK-7 600 mcg

• Lithium 1 mg

• Lycopene 10 mg

• Lysine 1 g

• Metformin ER 1,500 mg (Rx)

• Nicotinamide Riboside 375 mg

• N-Acetyl-L-Cysteine 1,800 mg

• Proferin 10 mg

• Spermidine 10 mg

• Turmeric 1 g

• Taurine 2 g

• Viviscal (male) (female) 1 pill

• Zeaxanthin (20 mg Lutein, 4 mg Zeaxanthin) 3x/week

With Dinner at 11 am:

• Acarbose 200 mg (Rx)

• BroccoMax 17.5 mg

• Ca-AKG 1 g

• Cocoa Flavanols 500 mg

• Garlic 2.4 g equivalent

• Glucosamine Sulphate 2KCL 1,500 mg

• Hyaluronic Acid 300 mg

• L-Lysine 1 g

• L-Tyrosine 500 mg

• Metformin ER 500 mg (Rx)

• N-Acetyl-L-Cysteine (NAC) 1,800 mg

• Nicotinamide Riboside 375 mg or NMN 500 mg

• Taurine 1 g

• Turmeric 1 g

• Viviscal (men) (women) 1 pill

Before Bed:

• Melatonin 300 mcg

Other:

• Extra Virgin Olive Oil, 30 mL daily

• Pea Protein, 29 grams daily

• Dark Chocolate, 15 grams

• Rapamycin (Rx)

• Week 1: 13 mg

• Week 2: 9 mg

• Week 3: 13 mg

• Week 4: 9 mg

• 17α-E2, 8 mg/week transdermal

• B12 Methylcobalamin 1x/week

• Aspirin 81 mg 3x/week

• 112 mcg Levothyroxine, 60 mg Armour Thyroid (diagnosed with hypothyroidism at age 21)

Simplified Supplement Approach

For those looking to streamline their supplement intake, focusing on a few key supplements can still offer significant benefits:

• Resveratrol

• NMN Powder

• N-Acetyl-L-Cysteine

These supplements are known for their anti-aging, cognitive longevity, and cellular protection properties.

Dietary Approach

Bryan follows a strict dietary regimen that includes:

• 10% caloric restriction

• Intermittent fasting

• Vegan diet with 2,250 calories distributed across 3 meals

An example of his “Super Veggie” meal includes nutrient-dense vegetables like broccoli, cauliflower, and lentils. While a vegan diet may not be for everyone, incorporating these principles can be beneficial:

• Intermittent fasting

• Nutrient-dense vegetables

• Caloric restriction

Exercise Routine

Bryan commits to at least an hour of exercise every day, focusing on:

• Bodyweight movements

• High-intensity interval training (HIIT)

• High repetition exercises with weights

His routine includes specific movements to ensure a full-body workout:

• Backwards Sled

• Posture exercises

• Tricep extensions

• Face pulls

• Butterfly

• Band pull apart

• Back extensions

• Obliques

• Various stretches

• Leg raises

• Seated calf raises

• Poliquin step-ups

• Slant board squats

• ATG split squats

• Nordics

• Reverse Nordics

• Tibialis raises

• IsoTib ankle rotations

• Pull-ups

• Chin-ups

• HIIT

To preserve joint health and prevent injuries, he also includes a thorough warm-up and stretching routine.

Sleep Hygiene

Bryan prioritizes sleep with a detailed bedtime routine, achieving a consistent 100% sleep score performance. His strategies include:

• Cold and dark room environment

• Consistent sleep schedule

• Prioritizing family time to wind down

• Using melatonin as a sleep aid

For those looking for an alternative, magnesium bis-glycinate can provide similar benefits.

Final Thoughts

Bryan Johnson’s approach to longevity is rigorous and comprehensive, incorporating cutting-edge science and a disciplined lifestyle. While not everyone can commit to the same extent, integrating elements of such a plan—such as a focused supplement regimen, a balanced diet with caloric restriction, a structured exercise routine, and prioritizing sleep—can significantly enhance health and longevity.

If you’d like to set into motion your age reversal plan, feel free to visit the LONGEVITY program.