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Weekly · Sunday Morning

Five longevity claims.
Worth your time.
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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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My Anti-Aging Protocol Broke a World Record... — Whalespan

Content›Video›My Anti-Aging Protocol Broke…

My Anti-Aging Protocol Broke a World Record...

Bryan Johnson1h 45m · 2023-01-25

Claims Made

219

Claims Supported

193

Support Rate

88%

Support rate

193 of 219 claims supported

193 supported26 partial / not

Claims from this content

168

✓Well SupportedSixty-minute naps can be rejuvenating, providing approximately 52 minutes of deep sleep.✓Well SupportedBryan Johnson's sleep optimization schedule includes eating dinner at 4 PM, avoiding alcohol, and going to bed by 9 PM.✓Well SupportedBryan Johnson's eating routine involves breakfast at 7:00 a.m., lunch at 9:00 a.m., and dinner at 11:00 a.m., resulting in a 20-hour daily fast.✓Well SupportedBlueprint aims to make Bryan Johnson's longevity protocol accessible by replicating its measurements, protocols, and therapies in an easy and communal format.Well Supported

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Bryan Johnson's Blueprint Rapamycin Protocol

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Bryan Johnson's team organizes his pills every two weeks, and he manually changes and takes specific pills during that interval.

✓Well SupportedBryan Johnson at age 47 has cardiovascular fitness in the top 85th percentile of 18-year-olds.

✓Well SupportedBryan Johnson's 'Nutty Pudding' contains macadamia nuts, walnuts, flax seeds, berries, sunflower lecithin, and pea protein, totaling approximately 40 pills.

✓Well SupportedBryan Johnson's body fat percentage is 21-23%, corresponding to a BMI age of 16, representing maximum age reduction for this metric.

✓Well SupportedExcellent testosterone levels can occur naturally while being plant-based and calorically restricted.

✓Well SupportedBryan Johnson's son consumes 2 pounds of vegetables for school lunch as part of the #blueprint protocol.

✓Well SupportedThe 'Don't Die Protocol' aims to slow the speed of aging and reverse aging damage through systematic measurement and scientific interventions.

◐Partially SupportedBryan Johnson's biological age is 45, with specific organ ages ranging from 18 to 64.

✓Well SupportedSleep quality significantly impacts an individual's conscious existence, biochemical state, and overall feeling about life and daily activities.

✓Well SupportedBryan Johnson sources 100% pure, undutched cocoa with over 400 mg of flavanols, tested for heavy metals.

✕Not SupportedTraditional epigenetic clocks are unreliable and noisy, with potential for an 8-year difference in epigenetic age when splitting the same blood sample.

✓Well SupportedBryan Johnson has gingival and calculus index scores similar to a 17-year-old.

✓Well SupportedBryan Johnson discovered severe jugular vein stenosis causing intracranial pressure.

✓Well SupportedBryan Johnson maintains a strict 8:30 PM bedtime.

✓Well SupportedHuman age reversal trials are scheduled to commence in 6 months.

✓Well SupportedSensation and nerve receptor sensitivity decrease with age.

✓Well SupportedSleep quality and quantity decline significantly with age, leading to issues like reduced REM and deep sleep, increased arousals, higher apnea index, and sleep apnea.

✓Well SupportedThe Blueprint protocol involves approximately 200 daily actions based on evidence and peer-reviewed publications.

◐Partially SupportedA personal safety threshold for noise exposure is 75 decibels, with a preference for staying below 80 decibels.

◐Partially SupportedA multi-spectral imaging device can be used to demonstrate UV damage, encouraging children to wear sunscreen.

◐Partially SupportedMonthly whole-body Intense Pulsed Light (IPL) therapy may alter skin biopsy gene expression towards younger levels.

◐Partially SupportedBryan Johnson supplements testosterone as part of his Blueprint protocol to maintain normal testosterone levels during caloric restriction.

◐Partially SupportedBryan Johnson's protocol aims to recreate the biological specifications of his teenage sons by regenerating age-related markers.

◐Partially SupportedHearing damage from childhood gun use without protection can lead to an ear aging to a biological age of 64.

◐Partially SupportedBryan Johnson's third meal of the day typically includes a salad with chickpeas, pomegranate seeds, and guacamole.

✓Well SupportedThe field of aging research is rapidly advancing with potential for significant age reversal treatments in the near future.

✓Well SupportedThe speaker uses rigorous molecular and phenotypic biological age measurements across all organs.

◐Partially SupportedFlexibility decline with age is a significant cause of poor musculoskeletal markers.

◐Partially SupportedTalmadge Johnson finds Bryan Johnson's strict eating protocol normalized and considers any deviation to be unusual.

✓Well SupportedDietary protocols are highly personalized and require gradual introduction of foods to avoid side effects.

✓Well SupportedThe metric of sleep regularity (R) is significant in predicting health outcomes.

✓Well SupportedA total of 30 minutes of wakefulness spread throughout the night is considered normal within a healthy sleep efficiency.

◐Partially SupportedObsessive daily focus on maintaining perfect posture, visualized as a string pulling one straight up, can improve neck and shoulder alignment.

◐Partially SupportedBryan Johnson reduced gum recession and attachment loss by 41% through a daily protocol and multiple dental interventions.

◐Partially SupportedFollowing World Health Organization recommendations is a simple and effective starting point for health and longevity.

✓Well SupportedSleep regularity, defined as consistent bedtime and wake-up times, has become recognized as a relevant metric in the past 18 months.

◐Partially SupportedStrength training protocols are based on established guidelines and not implemented randomly, with a focus on safety and efficacy monitoring.

◐Partially SupportedRoutine whole-body MRI screening with an enhanced checklist can detect issues like restricted jugular vein flow.

◐Partially SupportedThe Blueprint protocol quantifies biological age markers and produces extensive data.

◐Partially SupportedTwo-point discrimination is a marker of aging, decreasing with age.

◐Partially SupportedRejuvenating the fat organ requires regrowing young, healthy fat.

✓Well SupportedThe FreeStyle Libre is a valuable and cost-effective device for obtaining health measurements.

◐Partially SupportedThe speaker takes testosterone therapy because caloric restriction combined with their activity level leads to decreased testosterone.

◐Partially SupportedPhysical therapy exercises, such as moving shoulders forward with elbows straight back, are used to build muscles that support good neck posture.

◐Partially SupportedIt is possible to achieve health and longevity outcomes in a systematic, measurable, and clinically valid way through experimental therapies.

◐Partially SupportedA custom RX formulation for hair density was applied daily to the scalp and kept chilled.

◐Partially SupportedPoor posture, specifically a forward head position, can lead to blocked internal jugular veins.

◐Partially SupportedA pulse wave velocity (PWV) of 5.7 is in the top 10% for individuals under 30 and the top 5% for individuals over 45.

◐Partially SupportedIndividual N=1 data can be more relevant than general evidence-based medicine guidelines when those guidelines are not working for the individual.

◐Partially SupportedThe Blueprint approach uses a dashboard to confirm if interventions are working.

◐Partially SupportedBilateral jugular vein stenosis can cause piercing headaches and high intracranial pressure, which is detrimental to brain health.

◐Partially SupportedThe speaker uses a laser cap with 312 diodes, a topical solution, and monthly PRF with dutasteride and acell for hair health.

◐Partially SupportedBryan Johnson's sleep metrics include 3.5 hours of REM sleep, 2.5 hours of deep sleep, a resting heart rate of 46, and a wake after sleep onset of 24 minutes.

◐Partially SupportedThe entire Blueprint protocol, including recipes and supplements, is available online for free.

◐Partially SupportedPRP injections into the scalp, using needles as large as 7-19 gauge, are painful and can cause a sensation of the entire head swelling.

◐Partially SupportedRejuvenation is not typically considered in oral health, which is usually viewed as a process of decline.

◐Partially SupportedEpigenetic age testing is promising but not sufficient on its own for drawing conclusions about aging.

◐Partially SupportedHair cloning is expected to be available in the UK next year, but maintaining hair density, volume, thickness, and preventing gray/white hair will still require other interventions.

◐Partially SupportedMost people can achieve significant health gains by implementing basic lifestyle factors like exercise, diet, not smoking, moderate alcohol, and normal BMI.

◐Partially SupportedThe fat organ accumulates senescent cells, leading to fat accumulation and sagging in the lower face.

◐Partially SupportedEye scans can quantify the age of the eye organ system and potentially parts of the brain by assessing amyloid or protein deposits.

◐Partially SupportedOptimal health biomarkers are associated with maximum risk reduction for heart disease and all-cause mortality.

◐Partially SupportedA healthy bodily environment is essential for rejuvenation therapies to have a chance of working.

◐Partially SupportedA substance for hair regrowth is being repurposed as a longevity intervention.

◐Partially SupportedDiaphragm strength declines with age, and measurement is not widely available.

◐Partially SupportedHaving a coach is important for preventing injuries and improving longevity outcomes.

◐Partially SupportedBryan Johnson is using patch testing for laser settings to avoid adverse reactions like burns.

◐Partially SupportedConventional medicine is associated with medical errors approximately 50% of the time.

◐Partially SupportedHair rejuvenation can involve microneedling with 0.5mm needles and topicals.

◐Partially SupportedDecreased two-point discrimination on the feet is associated with aging, diabetes, and peripheral neuropathy.

◐Partially SupportedBryan Johnson underwent an allograft fat injection procedure into his face because he lacked sufficient autologous fat.

◐Partially SupportedA two milligram Androderm testosterone patch delivers approximately nine milligrams of testosterone.

◐Partially SupportedExtra virgin olive oil with specific criteria for polyphenol density and oleic acid provides better clinical or biomarker outcomes than regular extra virgin olive oil.

◐Partially SupportedA nutrient-dense breakfast of vegetables, lentils, olive oil, and dark chocolate provides a superior first encounter for the body compared to a croissant.

✕Not SupportedExposure to noise levels above 75 decibels for extended periods can be harmful.

◐Partially SupportedExtra virgin olive oil used in the protocol meets six criteria for polyphenol density and oleic acid.

◐Partially SupportedSpecialized radiology support and advanced head/neck MRI scans, including magnetic resonance venography, are used to confirm and assess issues like jugular vein flow.

◐Partially SupportedEye tests for biological age may be inaccurate if performed without glasses.

◐Partially SupportedBryan Johnson's therapies are based on an experimental clinical practice guideline derived from a systematic literature review.

◐Partially SupportedThe Blueprint protocol is a daily routine that systematizes all actions from waking to bedtime, including calorie intake and sleep time.

◐Partially SupportedIndividual aging varies due to congenital factors like bilateral jugular vein stenosis, not only lifestyle.

◐Partially SupportedBiomarkers like white matter hyperintensities or hearing damage motivate rejuvenation strategies.

◐Partially SupportedA data-agnostic approach focused on measuring intervention efficacy and tracking outcomes is crucial for advancing health and wellness.

◐Partially SupportedTesting for heavy metals from regions with the highest polyphenol density is a method to achieve repeatable results in health research.

✕Not SupportedNon-physonimic based markers for MRI or volumetrics are flawed for assessing muscle aging.

◐Partially SupportedSupplements and food are chosen based on clinical evidence-based rationale and followed by marker monitoring.

◐Partially SupportedIntegrating biological age quantification into dental reporting is feasible and currently lacking.

◐Partially SupportedThe speaker received 13-14 ml of PRP injections into the scalp, which was painful and felt like the entire head was swollen.

◐Partially SupportedHigh-intensity interval training (HIIT) is beneficial for cardiac health and organ rejuvenation.

◐Partially SupportedHaving plants and forest-themed wallpaper in a workout space can boost mood and well-being in the morning.

◐Partially SupportedA daily breakfast protocol includes pureed broccoli, cauliflower, garlic, ginger, black lentils, olive oil, and dark chocolate.

◐Partially SupportedIn a study of jugular vein stenosis surgery, only three out of 22 individuals experienced sustained benefit, suggesting a postural problem.

◐Partially SupportedUsing an epic 5 ultrasound machine to measure jugular veins showed a significant improvement in blood flow in postural positions after implementing posture correction protocols.

◐Partially SupportedPhysical therapy for postural issues can yield significant progress and potentially avoid invasive surgery for conditions like jugular vein stenosis.

◐Partially SupportedCertain skin serums can cause blepharitis, which resolves upon discontinuation.

◐Partially SupportedEpigenetic age testing is performed using the Illumina 850k Epic array.

◐Partially SupportedThe speaker achieved an epigenetic age reversal of 5.1 years in seven months.

◐Partially SupportedA 532nm laser can be used to treat facial skin age markers, such as red spots on the chin.

◐Partially SupportedComprehensive measurements quantify muscle, tendon, ligament, joint capsule, and cartilage age.

◐Partially SupportedOnly 0.3% of people in the USA adhere to all general lifestyle recommendations.

◐Partially SupportedA clinical guideline for rejuvenation therapies includes peer-reviewed evidence, safety protocols, inclusion/exclusion criteria, and outcome markers.

◐Partially SupportedThe protocol for therapies is based on experimental clinical practice guidelines derived from systematic literature reviews and peer-reviewed criteria.

◐Partially SupportedStem cell and gene therapies show promise in rejuvenating hearing.

◐Partially SupportedDaily exercise, specifically HIIT, is important for maintaining physical well-being and preventing stiffness.

◐Partially SupportedA truly rejuvenative therapy for hearing would restore ear anatomy to younger levels.

◐Partially SupportedUltrasound and MRI can assess the age and condition of musculoskeletal markers like tendons and ligaments.

◐Partially SupportedA systematic approach of extensive measurement, identifying potentially life-threatening issues, consulting experts, using multiple measurement modalities, implementing protocols, and measuring progress is valuable for fixing health problems.

◐Partially SupportedPlatelet-rich plasma and embrogaine combined with bone graft material can be used for gum rejuvenation.

◐Partially SupportedActive noise-canceling headphones are effective for mitigating noise exposure.

◐Partially SupportedA laser with 532nm and 1064nm wavelengths is used for skin treatments.

◐Partially SupportedTreating the entire body's skin surface area is necessary for a systemic effect.

◐Partially SupportedSkin rejuvenation therapies using specific wavelengths can change genetic expression and reverse collagen loss.

◐Partially SupportedSystematic literature reviews are conducted for each biomarker to find the latest evidence for rejuvenating markers across all organs, which is then built into personalized clinical guidelines.

◐Partially SupportedSenolytics clear senescent cells which excrete harmful substances.

◐Partially SupportedCrow's feet that appeared after caloric restriction can be improved by restoring facial volume.

◐Partially SupportedCustom algorithms and software are necessary to manage large volumes of biological data.

◐Partially SupportedWhole-body LED light therapy for 12 minutes per side twice a week is regenerative for the musculoskeletal system and brain.

◐Partially SupportedWhite matter hyperintensities are a fundamental aging marker that is typically not considered reversible, except in specific autoimmune conditions.

✕Not SupportedIndividuals without medical backgrounds often oversimplify epigenetic age testing.

◐Partially SupportedLess than five hours of sleep by age 80 is associated with substantial negative effects on cognitive function and aging.

◐Partially SupportedBrain white matter hyperintensities decreased significantly in eight months following personalized LED light therapy protocols.

◐Partially SupportedThe fat organ has a biological age, accumulating senescent cells and experiencing volume and quality changes with age.

◐Partially SupportedComprehensive audiograms testing up to 20,000 Hz provide a more thorough assessment than standard tests.

◐Partially SupportedA clinically validated hearing test device that does not require a sound booth offers significant benefit.

◐Partially SupportedCustom earplugs can protect individuals sensitive to loud noises in various environments.

◐Partially SupportedSkin autofluorescence measures the accumulation of advanced glycation end products (AGEs) in the dermis.

◐Partially SupportedAccurate organ age assessment requires following strict guidelines regarding equipment and methodologies.

◐Partially SupportedNoise levels in environments like pubs or quiet bars can reach 90 decibels, exceeding safe exposure limits.

◐Partially SupportedMaintaining proper posture requires conscious effort and specific exercises to strengthen supporting muscles.

◐Partially SupportedBlood glucose is consistently stable at approximately 82 mg/dL.

◐Partially SupportedSleep age can be quantified using specific biomarkers.

◐Partially SupportedStem cell and gene therapies have shown significant rejuvenation effects in mice, but human clinical trial data is pending.

◐Partially SupportedOptimal clinical outcomes ranges for biomarkers are stricter than reference ranges and associated with maximum risk reduction for diseases and all-cause mortality.

◐Partially SupportedA workout routine for basic bodily health including posture correction, flexibility, and strength training takes approximately 43 minutes.

◐Partially SupportedTea tree oil cleared blepharitis, and dry eye is managed with Sustain 500 daily.

◐Partially SupportedTea tree oil can be used for gum health in addition to brushing and flossing.

◐Partially SupportedBiomarkers for biological age must meet 15 biostatistical and biological marking criteria to be considered fully clinically valid.

◐Partially SupportedAllograft fat injection stimulates natural adipose stem cells to regrow youthful fat and extracellular matrix for rejuvenation.

✕Not SupportedStandard preventive medicine care is less extensive than the Blueprint protocol.

◐Partially SupportedAssessing musculoskeletal health can involve metrics like single rep max on bench press and leg press, alongside flexibility measurements.

◐Partially SupportedTotal body muscle percentage declines non-linearly with age.

◐Partially SupportedHamstrings and calf muscles are often neglected in training routines and may require specific attention.

◐Partially SupportedCollagen loss in the dermis is approximately 50% between ages 20 and 80 for types 1 and 3.

◐Partially SupportedA comprehensive oral health dashboard can quantify metrics such as recession, pocket depth, gingival index, plaque index, and calculus index.

✕Not SupportedLidocaine is a stem cell antagonist and a toxin to cartilage, bone, and skin stem cells, potentially reducing outcomes in procedures like PRP and autologous stem cell injections.

✕Not SupportedOral supplements were discontinued because efficacy could not be established through extensive measurements.

◐Partially SupportedLED therapy at 638nm and 830nm is beneficial for wrinkles and recovery post-IPL, laser, or microneedling.

◐Partially SupportedCoenzyme Q10 (CoQ10) has positive effects on gum health.

◐Partially SupportedA custom-compounded, non-feminizing estrogen applied weekly is considered one of the most promising interventions for lifespan, based on mouse lifespan studies and decades of use for hair regrowth.

◐Partially SupportedGum recession is considered a core aging marker for gums.

◐Partially SupportedWorking out rigorously for an hour a day with less than 2000 calories has allowed maintenance of a healthy body weight and body fat, with testosterone levels returning to the 800-900 range with supplementation.

◐Partially SupportedTesting chocolate for heavy metals and identifying regions with the highest polyphenol density is a rigorous approach.

◐Partially SupportedBryan Johnson reduced white matter hyperintensities from 69% to 48%.

◐Partially SupportedCalorie restriction can decrease overall muscle mass but should not change the muscle mass percentage.

◐Partially SupportedCaloric restriction requires specialist guidance and clinician oversight, as most dietitians are not trained in these experimental guidelines.

◐Partially SupportedA comprehensive biological aging assessment requires combining multiple MRI sequences beyond standard protocols to evaluate various aging processes and markers.

◐Partially SupportedGranular biological measurements enable systematic work on therapies and assessment of their efficacy.

◐Partially SupportedBiological markers including lung age and heart ultrasound/MRI data are collected to characterize an individual's health.

◐Partially SupportedThe speaker has undergone approximately 15-20 hours of MRI scans over the past 12-18 months as part of a biological aging assessment protocol.

◐Partially SupportedPrevention is the lowest risk health strategy compared to reversing damage.

◐Partially SupportedAdvanced imaging techniques are necessary to quantify biological age and prove rejuvenation of aging pathology.

◐Partially SupportedHair rejuvenation can include injecting PRP derived from the patient's own blood into the scalp.

◐Partially SupportedPrioritizing lowest-risk interventions before increasing potential benefit and risk is a recommended approach.

◐Partially SupportedBringing testing infrastructure and expertise in-house is important for a comprehensive longevity protocol.