Longevity & Anti-Aging Protocols

Master the cutting-edge strategies used by the world's most successful age-reversal practitioners. These protocols focus on extending healthspan and reversing biological aging.

Longevity protocols require significant commitment and often professional medical supervision. Start with foundational health optimization before attempting advanced interventions.

Blueprint Protocol Overview

Bryan Johnson's comprehensive longevity protocol that reduced his biological age by 28 years.

Core Principles

Systematic Approach: Every aspect of health measured and optimized
Data-Driven: All interventions backed by biomarker improvements
Consistency: 95%+ adherence to all protocols
Professional Support: Full medical team and regular testing

Daily Blueprint Routine

Morning (5:00 AM - 10:00 AM)

Wake Protocol
- Consistent 5:00 AM wake time
- Immediate light exposure (10,000+ lux)
- HRV and biometric measurements
Exercise Protocol
- 60 minutes targeted exercise
- Strength training (3x/week)
- Cardio optimization (Zone 2 + HIIT)
- Flexibility and mobility work
Nutrition Protocol
- Precise caloric intake (1,977 calories)
- 25+ supplement stack
- Green juice blend
- Time-restricted eating window

Afternoon Optimization

Cognitive Training
- 30 minutes brain training exercises
- Meditation and breathwork
- Learning new skills
- Memory consolidation techniques
Environmental Optimization
- Air quality monitoring
- Temperature regulation
- Light exposure management
- Stress reduction protocols

Evening Routine

Wind-Down Protocol
- Complete digital sunset
- Red light therapy
- Gratitude practice
- Sleep preparation routine

Results Achieved

Biological Age: Reduced from 46 to 18
Aging Rate: -0.69 (aging backwards)
Sleep Quality: 95+ sleep score consistently
Biomarkers: 95%+ in optimal ranges

Caloric Restriction Protocol

The Science

Caloric restriction (CR) is the most well-researched longevity intervention, extending lifespan in numerous species.

Mechanisms:

Activates longevity pathways (SIRT1, AMPK)
Reduces inflammation and oxidative stress
Improves insulin sensitivity
Enhances cellular autophagy

Blueprint CR Implementation

Daily Caloric Intake: 1,977 calories (calculated for Bryan's metabolism)

Macronutrient Distribution:

Protein: 25% (124g) - primarily plant-based
Carbohydrates: 45% (222g) - complex carbs, low glycemic
Fat: 30% (66g) - emphasis on omega-3s

Meal Timing:

Eating window: 11:00 AM - 7:00 PM (8 hours)
Longest fast: 7:00 PM - 11:00 AM (16 hours)
No snacking outside eating window

Sample Daily Menu

# Green Giant Smoothie
- Spinach (60g)
- Blueberries (150g) 
- Banana (80g)
- Plant protein powder (30g)
- Almond milk (200ml)
- Ground flaxseed (15g)

Calories: ~340 | Protein: 25g | Carbs: 45g | Fat: 8g

Biomarker Optimization

Key Longevity Markers

Metabolic Health:

HbA1c: <5.0%
Fasting glucose: 70-85 mg/dL
Fasting insulin: <5 μIU/mL
HOMA-IR: <1.0

Cardiovascular Health:

Total cholesterol: <150 mg/dL
LDL cholesterol: <70 mg/dL
HDL cholesterol: >60 mg/dL
Triglycerides: <100 mg/dL
ApoB: <80 mg/dL

Inflammation Markers:

hsCRP: <1.0 mg/L
IL-6: <1.5 pg/mL
TNF-α: <8.1 pg/mL

Hormonal Optimization:

Testosterone: 500-800 ng/dL (men)
IGF-1: 150-250 ng/mL
DHEA-S: Upper normal range
Thyroid: TSH 1.0-2.5 mIU/L

Testing Schedule

Monthly:

Basic metabolic panel
Lipid panel
Inflammatory markers
Complete blood count

Quarterly:

Comprehensive metabolic panel
Advanced lipid testing
Hormone panel
Micronutrient analysis

Annually:

DEXA scan (body composition)
Coronary calcium score
MRI brain scan
Telomere length testing

Advanced Interventions

Therapeutic Interventions

Hyperbaric Oxygen Therapy (HBOT)

Protocol: 60 sessions, 1.5 ATA, 90 minutes
Benefits: Telomere lengthening, improved cellular repair
Cost: $100-200 per session

Platelet-Rich Plasma (PRP)

Frequency: Quarterly injections
Applications: Joint health, skin rejuvenation
Results: Improved tissue regeneration

NAD+ IV Therapy

Protocol: Weekly 500mg infusions
Duration: 8-12 week cycles
Benefits: Enhanced cellular energy, DNA repair

Pharmaceutical Interventions

All pharmaceutical interventions require medical supervision and prescription.

Metformin

Dose: 500mg twice daily with meals
Purpose: Longevity, metabolic health
Monitoring: B12 levels, kidney function

Rapamycin

Dose: 5-10mg weekly (pulse dosing)
Purpose: mTOR inhibition, longevity
Monitoring: Blood counts, liver function

Growth Hormone Therapy

Protocol: Individualized based on IGF-1 levels
Purpose: Anti-aging, body composition
Monitoring: IGF-1, glucose levels

Experimental Protocols

Plasma Exchange (Plasmapheresis)

Frequency: Monthly treatments
Purpose: Remove aging factors from blood
Status: Experimental, limited data

Stem Cell Therapy

Types: Mesenchymal stem cells, exosomes
Applications: Anti-aging, regenerative medicine
Status: Investigational, regulatory oversight

Gene Therapy

Targets: Telomerase activation, longevity genes
Status: Early research phase
Availability: Limited clinical trials only

Implementation Strategy

Phase 1: Foundation (Months 1-3)

Establish baseline biomarkers
Implement basic CR protocol
Optimize sleep and exercise
Begin core supplement stack

Phase 2: Optimization (Months 4-6)

Fine-tune caloric restriction
Add therapeutic interventions
Monthly biomarker monitoring
Professional medical guidance

Phase 3: Advanced (Months 7-12)

Consider pharmaceutical interventions
Explore cutting-edge therapies
Quarterly comprehensive testing
Data-driven protocol adjustments

Cost Considerations

Annual Budget Estimates:

Basic Protocol: $10,000-20,000
- Supplements, basic testing, lifestyle optimization
Intermediate Protocol: $50,000-100,000
- Add therapeutic interventions, frequent testing
Advanced Protocol: $200,000-500,000+
- Full Bryan Johnson approach with all interventions