Bryan Johnson - the biohacker on the road to eternal youth

Introduction: Why Bryan Johnson?

You know that feeling of being completely exhausted after a hard week's work and wondering if there's any way to beat ageing? This need for more energy and a longer, healthier life is shared by many - and that's where Bryan Johnson comes in. Bryan Johnson, a millionaire tech entrepreneur from the USA, has made it his mission to radically slow down the ageing process. His motto speaks volumes: "Don't die!" (translated roughly: "Don't die!"). In his mid-40s, he aims to reach the biological state of an 18-year-old - and invests millions every year in a rigorously scientifically supported health program.

But how does someone manage to make their body look younger? Johnson's project called "Blueprint" is causing a stir worldwide: A meticulously timed daily routine, over 100 nutritional supplements a day, high-tech measuring devices and regular medical tests - all designed to help him optimize every aspect of his body. This article sheds light on who Bryan Johnson is, what's behind his biohacking program and - most importantly - what lessons you can learn from his extreme program for your own wellbeing.

From tech billionaire to biohacker: who is Bryan Johnson?

Bryan Johnson first became known as an entrepreneur: He founded the payment company Braintree, sold it for 800 million dollars in 2013 and became financially independent as a result. He then invested in future technologies and founded the neurotech company Kernel (for research into brain-computer interfaces), among others. Instead of retiring - on the contrary: the years of intensive work had also taken their toll on him (he was severely overweight and struggled with depression) - he started a new life as a visionary in the field of longevity, i.e. research into a longer, healthier life. In 2021, he began his personal experiment in anti-aging and health optimization with his "Blueprint" project, using a data-driven, scientific approach to slow down his biological aging.

Johnson's core motivation is both simple and revolutionary: he does not see age as an inevitable fate, but as a problem that can be solved with data and discipline. According to his own statement, his program has already enabled him to reduce his biological age by several years. For example, he is now said to have the bone density of a 30-year-old and a cardiovascular system like that of a 37-year-old【1】. Such statements must of course be viewed critically - but they show the ambition with which Johnson is approaching the project. Let's now take a closer look at the building blocks of his daily plan.

The building blocks of Johnson's blueprint: what does he do every day?

1. strict diet and intermittent fasting

The basis of Bryan's program is a strictly controlled diet. He eats around 1,977 calories a day, purely plant-based, divided into precisely measured meals. He avoids sugar, processed foods and alcohol. Instead, vegetables, berries, nuts and protein-rich plant foods are on the menu. The eating window is particularly striking: Johnson usually only eats within a few hours of the day and fasts the rest of the time - a practice that corresponds to the principle of intermittent fasting. These breaks between meals are intended to keep his body metabolically flexible and not constantly busy with digestion.

What does Johnson's diet actually look like? He typically consumes a special smoothie called "Green Giant" in the morning, which consists of water, creatine, amino acids, cinnamon and concentrated plant substances such as chlorella and spermidine - a kind of liquid nutrient cocktail instead of coffee. He calls his first real meal in the late morning "Super Veggie": a porridge or soup made from cooked broccoli, cauliflower, lentils, mushrooms, garlic and ginger, refined with spices and olive oil. This dish provides fiber, protein and phytochemicals in abundance - and with relatively few calories. In the early afternoon, he treats himself to a "nutty pudding", a kind of dessert made from macadamia and walnut butter, chia seeds, cocoa powder, linseed and berries【15】. After that, it's time to stop eating: From around 1 p.m. to 2 p.m., he consumes no more calories, resulting in a long period of fasting each day until the next morning.

Science supports many aspects of this diet. Studies on various organisms show that a moderate reduction in calories can extend lifespan【3】. In a recent human study - the first of its kind - a 25% calorie reduction over two years in healthy adults led to a slower increase in certain epigenetic age markers【2】. In other words: Fewer calories caused the subjects to "age a little slower" as measured by DNA methylation clocks. Although the effect was moderate, it was a first indication that caloric restriction can also influence the rate of ageing in humans. (Of course, this was done under medical supervision - extreme diets on your own are not advisable). Even more impressive are findings from animal studies: in experiments with mice, alternate-day fasting increased the maximum lifespan by up to 80%【3】. Such results in humans are still speculative due to a lack of long-term data, but they explain why Johnson relies on intermittent fasting.

What does this mean for you? You don't have to go down to 2,000 kcal strictly plant-based to get benefits. But conscious eating as part of intermittent fasting can be worth a try. For example, many people find that a 16/8 rhythm (16 hours fasting, 8 hours eating) gives them more energy and less feeling of fullness in everyday life. It is important to continue to pay attention to nutrient density - in other words, to choose plenty of vegetables, proteins and healthy fats. And don't worry: intermittent fasting does not mean starving yourself. In the example above, for example, you only eat between 10 am and 6 pm - that's doable. Nevertheless, listen to your body and increase slowly. If you are unsure (e.g. if you have a pre-existing condition), consult a doctor beforehand.

2. daily training and physical routine

Johnson also leaves nothing to chance when it comes to exercise. Every day at 5 a.m., he starts with a 1-hour workout - often strength training or high-intensity interval training - followed by lighter activities such as a walk in the evening. This gives him a total of around 1.5 to 2 hours of exercise per day. This may sound like a lot, but research shows that it pays off: Physical activity is one of the strongest factors in healthy ageing. Large population studies show that people who exercise regularly live significantly longer - even if they are active far beyond the official recommendations【4】. There is practically no upper limit beyond which exercise is harmful, as long as overload is avoided. For example, a systematic meta-analysis found that even people who did many times the recommended amount of exercise still had a lower mortality rate and no evidence of disadvantages【4】.

For Bryan Johnson, sport has several roles: On the one hand, he wants to keep muscles and bones young - because from around 30, muscle mass decreases every year without exercise, which promotes frailty in old age. On the other hand, he uses exercise as a "natural medicine" for the heart and metabolism. Even moderate endurance activities (walking, cycling, etc.) have been proven to reduce the risk of cardiovascular disease. For example, walking 8,000-10,000 steps a day reduces the risk of death by around 40-50%【5】. Although Johnson clearly exceeds this figure, the following also applies to normal mortals: every extra step and every training session counts. Continuity is important - ideally a mixture of endurance and strength training several times a week.

His example also shows that you should integrate exercise into your daily routine. Exercising in the morning sets the tone for the day and has been shown to improve mood and cognitive performance. Those who are active early in the day often sleep better at night. Bryan also makes sure to incorporate plenty of daily movement (he avoids sitting for long periods and takes every opportunity to stand or walk). For you, this could mean establishing small habits - e.g. a walk in the fresh air in the morning, a short stretch break at lunchtime and perhaps a few strength exercises in the evening. Add it all up and, like Johnson, you will achieve a high level of overall activity without it looking like "competitive sport".

3. sleep as a priority

Without sufficient sleep, neither diet nor exercise will be of optimal benefit - Bryan Johnson knows this too. He goes to bed at the same time every night (usually around 8:30 pm) and gets up at 5 am - an almost monastic rhythm of ~8.5 hours of sleep. He pays attention to perfect sleep hygiene: no screen light before going to bed, a dark, cool bedroom, earplugs and an eye mask if necessary. Why the effort? Because sleep is the fountain of youth for our cells. During deep sleep, the body repairs damage, clears waste products from the brain and regulates hormones such as growth hormone and cortisol. Studies show that people who consistently sleep too little (less than 6 hours) have an increased risk of heart disease, obesity and even a higher mortality rate【16】. Interestingly, the risk of death also increases with chronic excessive sleep (>9-10 hours) - presumably because there are often unrecognized health problems. People with around 7-8 hours of sleep per night have the best chance of survival.

Johnson treats sleep like a fixed appointment with himself - inviolably important. Anyone can adopt this attitude: Make your sleep a priority! Specifically: Fixed bedtimes, a calming evening ritual (reading, meditating, taking a warm shower) and avoiding caffeine in the afternoon can work wonders. Another tip is to ban electronic devices from the bedroom or at least activate night shift mode, which filters out blue light. If you struggle with falling asleep, you can find proven tips in our guide to sleep optimization. Bryan Johnson's example makes it clear: sleep is not a luxury, but the basis for daytime performance and long-term health.

4. high-tech medicine and data

A particularly fascinating part of Johnson's routine is the use of state-of-the-art medicine. He undergoes dozens of tests every month - blood counts, MRI scans, ultrasounds, colonoscopies - to uncover hidden problems early. He has had his entire genome sequence analyzed to identify genetic risks. He also wears sensors: a continuous glucose monitor shows his blood sugar in real time, a ring tracks his sleep and laboratory equipment at home measures everything from heart rate variability to lung capacity. His medical team analyzes this flood of data to constantly adapt the plan. Basically, Bryan Johnson lives like "his own guinea pig" on the cutting edge of research.

In addition to diagnostics, Johnson also relies on technical therapies: For example, he irradiates his skin with a special blue light lamp for a few minutes every day, which according to some studies is supposed to promote collagen formation and skin regeneration - although this has not yet been sufficiently scientifically proven (the links between light therapy and skin rejuvenation have not been confirmed by the EFSA; further studies required). He experiments with electrically stimulating mats, temperature stimuli (sauna, alternating showers, cold baths) and similar biohacks to repeatedly expose his body to mild positive stress stimuli. Such measures are intended to stimulate cellular repair processes - an idea that stems from the hormesis theory (according to the motto: what doesn't kill us makes us stronger). So far, there is a lack of reliable long-term evidence for much of this in humans, but Johnson is willing to act as a test subject. He does not even shy away from intimate measurements: he regularly collects stool samples to have the composition of his intestinal flora analyzed and sleeps with a special sensor that records his nocturnal erections【13】 - another health marker that allows conclusions to be drawn about vascular and hormone function. It also made headlines that Johnson had some of his own blood replaced with that of his 17-year-old son - a controversial "young blood" experiment, the benefits of which have not been proven【14】.

5. food supplements in pharmaceutical quality

One of the most discussed aspects of Johnson's Blueprint is his daily pill cocktail. He takes around 100 pills and powders throughout the day - from common vitamins to exotic anti-ageing substances. These include, for example, vitamin D3 and K2 (for bones and the immune system), zinc, omega-3 fatty acids, microdoses of lithium and proven plant extracts such as curcumin (from turmeric), green tea extract (EGCG), ashwagandha and shilajit (mumijo). Many of these substances are said to have an anti-inflammatory effect or support the cells in their repair processes. In fact, it is known that chronic inflammation in the body - also known as inflammaging - is a driver of ageing【12】. Antioxidant and anti-inflammatory supplements could therefore theoretically help to reduce this "silent" inflammation in old age(the links between the intake of such supplements and a reduction in ageing processes have not yet been confirmed by the EFSA; further studies are required).

Some of his supplements come directly from longevity research. For example, he takes daily nicotinamide mononucleotide (NMN), a molecule that is converted in the body to ^NAD+ - a cofactor that is important for cell energy and DNA repair. In an initial clinical study with overweight women, NMN actually improved the insulin sensitivity of the muscles【6】. In an animal model, a related substance slightly extended the lifespan of mice by boosting cell metabolism(not yet confirmed by EFSA; further studies required). Another prominent molecule is resveratrol, a plant substance from red wine grapes. Resveratrol showed an astonishing effect in experiments with overfed mice: despite a high-fat diet, mice fed with resveratrol lived significantly longer and remained healthier than the comparison group【7】. The researchers found that resveratrol triggered similar gene activities in the mouse experiment as a reduction in calories - it therefore appeared to slow down certain ageing processes. For humans, the situation here is unclear; you would have to drink huge amounts of red wine to get the doses, which is of course nonsensical. But Johnson takes resveratrol concentrated as a capsule(not yet confirmed by the EFSA; further studies required).

Bryan Johnson also relies on tried and tested supplements: he takes coenzyme Q10 every day, for example, to support the mitochondria (the cells' power plants). Interestingly, there is even clinical data on this: In a study with senior citizens, the combination of coenzyme Q10 with selenium over 5 years led to a significantly lower cardiovascular mortality rate compared to placebo【8】. The participants' cardiac performance improved measurably - which shows that targeted supplementation can have a life-prolonging effect in older people.(The links between coenzyme Q10 and a longer lifespan have not yet been confirmed by the EFSA; further studies are required). Of course, this was a very specific setting (older Swedes with an initial Q10 deficiency), but it underlines that micronutrients can play an important role when there are gaps in supply. Vitamin D is another example - Johnson takes it daily, which makes sense as many people in our latitudes are deficient and vitamin D has been shown to contribute to the normal function of the immune system (EFSA health claim).

In general, Johnson takes a data-driven approach with his pills: he regularly checks whether his blood values are in the optimum range and adjusts the "stack" accordingly. You can do the same on a smaller scale. A complete blood count can show whether you are lacking iron, vitamin D or B12, for example - you can then supplement these in a targeted manner. It's not about taking everything indiscriminately, but about taking good quality vital substances that are necessary or potentially helpful. XTRAFUEL, for example, offers individualized supplements in pharmacy quality - from vitamin D3+K2 preparations to complex herbal mixtures. This allows you to provide your body with targeted support after receiving expert advice. Important: Food supplements never replace a healthy diet, but complement it.

Daily plan: A day in the life of Bryan Johnson

• 5:00 a.m.: Get up in a pitch-black room (optimal sleep hygiene). Bryan starts the day with measurements (body weight, temperature, oxygen saturation) and puts on a special cap that shines red light on his scalp to stimulate the hair roots and skin cells.
• 5:30 a.m.: Intensive morning workout (usually strength training or interval training) for approx. 60 minutes. He wears a heart rate monitor and pays close attention to adhering to the specified heart rate zones and exercises. This training gets his circulation going and ensures that he starts the day metabolically active.
• 6:30 a.m.: After training: cold shower or alternating shower for regeneration, followed by breathing exercises (deep abdominal breathing) and a short meditation to wind down. This is also when he takes the first large dose of his daily supplements (vitamins, minerals, amino acids, etc.).
• 7:00 a.m.: Breakfast Johnson style: instead of coffee and bread rolls, he has the "Green Giant" smoothie full of antioxidants and nutrients (see above) - this drink is his caffeine substitute and is intended to energize body and mind. Bryan also swallows around a dozen pills that are part of his morning supplements (including vitamin D, K2, omega-3, zinc and polyphenols).
• 8:00-11:00 a.m.: Working hours. Bryan Johnson often works from home on his Blueprint project or attends meetings (virtually to avoid travel stress). He sits at an ergonomic standing desk to avoid prolonged sitting and takes regular 5-minute breaks every hour (where he stretches his legs, relaxes his eyes).
• 11:00 am: Time for the biggest meal of the day: super veggie mash with lentils. This is Bryan's "lunch" and provides him with a concentrated load of nutrients. He eats slowly and makes sure to chew thoroughly (although much of it is pureed) to optimize digestion.
• 13:00: Nutty pudding is his dessert and last calorie of the day. This is the end of his food intake for the day. Before 2 p.m., Bryan Johnson has already consumed all the calories he planned for 24 hours.
• 14:00-17:00: More work and free time. In the afternoon, he occasionally has doctor's appointments, lab tests or physiotherapy treatments. He also uses these hours for education (studying new scientific publications) and relaxation (light walks, applying sunscreen and a nap if necessary, as adequate rest is important).
• 17:30: Start of the evening routine. Bryan dims the lights in the house to adjust his biorhythm to night. Electronic devices are now turned down or switched to night mode to reduce the blue light that wakes him up.
• 20:30: Going to bed. He may do some stretching exercises or read a few pages with the lights dimmed before going to bed. Thanks to the fixed sleep rhythm, Bryan is already tired by this time. He sleeps in a cool, completely darkened room with a device that records his sleep quality and vital signs throughout the night. This is how his day ends - and at 5 a.m. the cycle starts all over again.

The state of ageing research

Johnson's program is based on many findings from the still young science of longevity. A central concept is the so-called "Hallmarks of Aging " - nine biological characteristics of ageing that were defined in 2013【9】. The most important are:

• Genomic instability: as we age, damage accumulates in our genetic material (DNA) - for example due to oxidative processes. Faulty DNA can lead to cancer and loss of cell function.
• Telomere shortening: The ends of the chromosomes (telomeres) become shorter with each cell division. Once they are used up, cells can no longer divide - a limit to their lifespan.
• Epigenetic changes: The "switches" on our genes change over the years (e.g. methylation). As a result, genes that are actually vital are switched off or on, which can impair cell function.
• Loss of protein homeostasis: Misfolded or defective proteins accumulate in old cells because the cell's own recycling systems (such as autophagy) work less efficiently.
• Impaired nutrient signaling pathways: Ageing researchers have observed that signaling pathways such as insulin/IGF-1 or mTOR are overactive in old age - presumably as a reaction to a permanently high calorie and sugar surplus. This accelerates ageing processes.
• Mitochondrial dysfunction: The power plants of the cells (mitochondria) work less efficiently in old age and produce more harmful free radicals. Energy supply and cell metabolism suffer as a result.
• Cellular senescence: Over time, more and more cells go into retirement (senescence) - they no longer divide, but release pro-inflammatory substances. These "zombie cells" accelerate signs of ageing in the tissue.
• Depletion of stem cells: The reservoirs of cells capable of regeneration decrease. As a result, the body is less able to compensate for damage and losses (e.g. in the blood or immune system).
• Altered cell communication: Communication between cells becomes unbalanced with age - in particular, chronic, low-grade inflammation ("inflammaging") occurs, which damages organs.

Some interventions are already showing remarkable effects in laboratory experiments. We have already seen that caloric restriction (i.e. eating less) can extend lifespan in many organisms. Certain drugs also provide evidence of genuine "geroprotection": in studies, the active ingredient rapamycin, originally an immunosuppressant, extended the lifespan of mice by around 10-15%, even if treatment did not begin until late in the mouse's life【10】. Rapamycin inhibits the mTOR signaling pathway, which is considered a central switch in cell metabolism and becomes overactive when there is an excess of food. Another promising drug is metformin, a diabetes medication: in retrospective analyses, type 2 diabetics on metformin therapy sometimes lived longer than non-diabetics【11】 (the TAME study is currently underway, which is investigating whether metformin can delay the onset of age-related diseases). Scientists are also working on senolytic therapies - where so-called senescent cells are detected and eliminated in the body in the hope that this will "rejuvenate" the tissue. In initial mouse experiments, the removal of old cells was actually able to slow down the development of age-related diseases and allow the animals to age more healthily. However, there is still no approved "anti-ageing drug" for humans - everything is still being tested.

An external self-experiment by a journalist actually showed impressive results: In just 4 weeks on Johnson's program, he lost around 9 kg and his measured biological clock turned back by around 3 years【15】. However, this also came at a cost of around 300 € per month - longevity has its price (at least in this extreme case).

On the other hand, there are already clear facts for the classic lifestyle factors. A comprehensive Harvard study showed that women and men who followed five simple health rules - not smoking, staying at a normal weight, eating healthily, exercising regularly and drinking alcohol in moderation - gained an average of 12-14 additional years of life【10】. Interestingly, the regions with the world's oldest people ("Blue Zones", e.g. Okinawa in Japan or Sardinia in Italy) are not characterized by high-tech, but by a natural lifestyle: lots of vegetables, moderate eating, constant daily exercise, close social contacts and little stress. These simple factors often seem to do more for longevity than many a pill. However, what ageing research wants to achieve is to go beyond these basics and add even more years in good health. This is why major initiatives (partly funded by tech billionaires such as Jeff Bezos and Peter Thiel) are focusing on the development of anti-ageing therapies. For example, research is being carried out into whether genetic engineering or cell reprogramming can be used to restore aged cells to a younger state. Initial experiments with mice, in which the biological age of cells was reset through special gene activation, give hope - but there is still a long way to go before it can be applied to humans. Bryan Johnson is a pioneer, so to speak, who is already trying to make the most of the available resources.

Criticism: How useful and feasible is "Don't die"?

As fascinating as Bryan's experiment is, it also provokes skepticism. Many doctors doubt that extreme routines like his are necessary. British biogerontologist Andrew Steele, for example, emphasizes that despite all the progress made so far, there is no miracle pill against ageing - apart from the classic measures of diet and exercise. Bryan Johnson has not (yet) found an elixir for eternal youth either, but instead uses well-known health principles in a highly consistent manner.

Critics also question the quality of life. The philosopher Bernard Williams argued that immortality could ultimately even be undesirable because an endless life would lead to boredom and a loss of meaning. One runs the risk of missing out on life in the here and now because of the fear of death. In Johnson's case, it is striking how much effort he puts into teasing out every tiny advantage - constant self-measurement can also mean stress and diminish the joy of the moment. It was not without reason that the Catholic theologian Hans Milch warned against elevating one's own body to a "deity" and only focusing on prolonging one's earthly life【1】.

What's more, Johnson's lifestyle is neither practically feasible nor financially viable for 99.99% of people. He employs a team of 30 experts, can dedicate himself to his health and invests huge sums of money. For mere mortals, such a program remains an illusion. However, his success can also be taken as inspiration to pay more attention to your own health - without going to extremes. Ultimately, everyone has to decide for themselves what balance between extending their lifespan and enjoying life they want to achieve. Johnson sees himself as a pioneer, but he admits that he is sacrificing some of the pleasures of everyday life to achieve his goal. It is fair to ask whether less is sometimes more.

Conclusion

Bryan Johnson polarizes opinion. Some see him as a visionary pioneer, others as an obsessed eccentric. What is indisputable is that his experiment provides valuable insights into how lifestyle influences health. He shows us that ageing is not a fixed fate, but can be changed, at least to a certain extent. Of course, no one can completely escape the passage of time. But Johnson's credo "Don't die" reminds us how much potential there is in preventive health.

For you, this means that even without a biohacking extreme cure, you can start today to slow down your "inner ageing clock". Every walk, every portion of vegetables, every good night's sleep is an investment in your future. The important thing is that you choose a path that suits your life and gives you pleasure - then you will stay motivated. So take inspiration from Bryan Johnson, but implement the ideas with a sense of proportion. Maybe start with a little self-experiment: for example, go to bed at 10 p.m. every day for 30 days, or don't eat industrial sugar for a month, or meditate every morning. See how you feel about it. Your own "blueprint" doesn't have to be hardcore to work.

The journey to better health and longevity is not a sprint, but a marathon. Bryan Johnson shows an extreme version of this - you can pick out the best parts and integrate them into your everyday life. Start today, at your own pace. Because in the end, Johnson's message is right: it's about living consciously before time runs out. With this in mind: the best time to invest in your health is right now - your future self will thank you for it.

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