# Bryan Johnson & Blueprint, a European View

Bryan Johnson's Blueprint rests on six pillars: a roughly 2,250 kcal mostly plant-based diet with an early eating window, 8 hours of fixed sleep, about 1 hour of daily exercise, roughly 8 to 13 daily supplements plus prescription drugs, continuous biomarker monitoring, and a few experimental interventions. The evidence is mixed. Sleep, strength and cardio training, a plant-forward diet, and avoiding alcohol and nicotine are well supported. Most of the supplement stack and the plasma exchange (which Johnson reported no benefit from and stopped in 2023) stay speculative. This is an N=1 self-experiment, not a controlled trial, and a realistic European version costs roughly 50 to 150 € a month instead of his 2 million $ a year.

What the Blueprint protocol actually contains, and what's realistic in Europe

## On this page

- Who is Bryan Johnson?
- What's actually in the Blueprint protocol?
- What actually holds up, and what's just speculation?
- Implementation in Europe

## FAQ

- Does Blueprint actually work?
- What does Blueprint cost?
- Should I take rapamycin like Bryan Johnson?
- Is the Blueprint diet too extreme?
- What can I copy from Johnson right away?

## Sources

- Ravussin E, Redman LM, Rochon J, et al.. (2015). A 2-Year Randomized Controlled Trial of Human Caloric Restriction: Feasibility and Effects on Predictors of Health Span and Longevity. Journals of Gerontology Series A. https://doi.org/10.1093/gerona/glv057
- Lowe DA, Wu N, Rohdin-Bibby L, et al.. (2020). Effects of Time-Restricted Eating on Weight Loss (TREAT). JAMA Internal Medicine. https://doi.org/10.1001/jamainternmed.2020.4153
- Harrison DE, Strong R, Sharp ZD, et al.. (2009). Rapamycin fed late in life extends lifespan in genetically heterogeneous mice. Nature. https://doi.org/10.1038/nature08221
- Kraus WE, Bhapkar M, Huffman KM, et al.. (2019). 2 years of calorie restriction and cardiometabolic risk (CALERIE): exploratory outcomes of a multicentre, phase 2, randomised controlled trial. Lancet Diabetes & Endocrinology. https://doi.org/10.1016/S2213-8587(19)30151-2
- López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. (2023). Hallmarks of aging: An expanding universe. Cell. https://doi.org/10.1016/j.cell.2022.11.001
- Belsky DW, Caspi A, Corcoran DL, et al.. (2022). DunedinPACE, a DNA methylation biomarker of the pace of aging. eLife. https://doi.org/10.7554/eLife.73420

_Full guide: https://longevity-austria.com/en/guide/bryan-johnson-blueprint-deutsch_

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_Canonical: https://longevity-austria.com/en/guide/bryan-johnson-blueprint-deutsch · Part of Longevity Cities · Updated 2026-05-22_