Nutritionist Breaks Down Bryan Johnson's Blueprint Diet

In this video, I use my knowledge as a performance nutritionist to talk about Bryan Johnson's Blueprint diet. This is something that has been requested on multiple occasions and is gaining lots of popularity in the health and longevity community.

I think that Bryan's following a very interesting pursuit and I am keen to see how it plays out. There are lots of great takeaways from Bryan's Blueprint diet and in this video I wanted to take out the main principles and share them with you, so that you can apply them to your own life.

With that said, there are many speculative claims and practices that I cannot stand behind and I think are largely unhelpful for most (if not everyone) people.

Timestamps

00:00 Intro
00:49 The Fundamentals of Blueprint
01:00 Is it actually a calorie deficit?
01:42 Metabolic Adaptation
02:34 Low Energy Availability
03:33 Fasting
04:50 Time-restricted feeding
06:45 Overall view of the diet
08:12 Strange claims made
08:45 How to improve your longevity
09:55 Takeaways from the Blueprint Diet

If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below.

For coaching inquiries: visit:

For the Algo:

Is the Blueprint diet legit
Bryan Johnson's Blueprint Diet Reviewed
Scientific breakdown of the blueprint diet

Disclaimers: Adam McDonald is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. This video is intended for educational reasons only. Adam McDonald will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[togortogorovich]

Bryan said that you should aim at basics, like sleep, fitness and healthy diet. And it will give 90% of his results, everything else is just an icing on the cake. His message is not about obsessing over a little things but about putting attention to your health and wellness, which many people dont.

[Anythingforfreedom]

It's psychologically healthy to only eat foods that are healthy. Bryan's goal is to live as long as possible by optimizing every biomarker he possibly can. He tells people to take his protocol with a grain of salt and tailor it to their own needs.

[HaraldEngels]

As someone who is interested in diets since 50 years and having seen a lot of trends come and go, I appreciate your balanced, pragmatic approach.

[xodchfc]

It’s a $2M/yr cost so of course what he is doing is extreme and no one will be able to do what he is doing. However, I am sure there are things that can be learned from the data he collects and shares.

[PedroBackard]

I understand that you mentioned resveratrol is proven to be useless. Could you please refer me to the study you mentioned? I can't seem to find it.

[roshinsoni]

great info, been following bryan johnson's journey for a bit now and mostly just find him entertaining and motivating, but the takeaways you mentioned are spot on

[AndroidAquaponicsTech]

each type of vegetable has different nutrients as you are aware of, but they also contain different amounts of those certain nutrients. even though it appears he is just eating alot of greens, its actually a meticulous combination of high density nutrient vegetables that will provide the body with its daily values as each calorie needs to fight for its place. intermittent fasting seems to allow the body to clean the waste that would usually accumulate. you are correct that his hours may seem extreme as to when he eats, but he has measurable results that is hard to argue. i would suggest you do blueprint for 30 days and tell us the results. that would make this much more convincing as you tell us how your body has improved or deteriorated.

[nuvamusic]

Well, if you are not addicted to food, specially the bad type, then of course “prioritizing health” isn’t hard. Most people are addicted to bad food, that’s the main issue here.

[denimyadav]

He knows that being in a low calorie or calorie restricted diest reduces your testosterone, so he takes a testosterone patch or something like that which brings his levels to normal. Also he never claimed that fasting is beneficial, instead he also says that there's not enough evidence that fasting is better than normal eating, he just does it because it helps him sleep better.

[doctoroptimal]

caloric restriction doesnt mean caloric deficit. he eats less calories than a male with his stats would. and over time his body adapts to it. the same adaptation happens when people are dieting, thats why we always keep reducing the calories when we get stuck..

[crispytransit]

Thanks for another video! I really enjoy your video format and your sensible analysis of other’s diets + products.

[KasKade]

It's been seen that restricting calories in the evening will increase sleep scores, specificly deep sleep. This has been seen with oura ring, whoop bands and smart watches like apple alike. Lower heartrate is very beneficial for sleep. You don't want to be digesting food before sleep and especially not alcohol. More fasting and longer fasting windows leads to more autophagy and mitophagy. Both are very beneficial for health and longevity. Restricting eating to a smaller window will automaticly put you into a slight caloric restriction. Without you even noticing it. Bryan his data speaks for itself. Obviously, it works. But I do believe it's not the pills. Just less stress and clean healthy living with exercise. Meaning the best things for health are basicly for free.

[T_Armstrong]

I found myself on my own around new years, so I was able to give the fast thing a go for about 10 days. I finished all my food before 1pm. In bed by 10pm.
BEST. SLEEPS. OF. MY. LIFE.
Now I'm back home it's a bit impractical to do that because I want to eat with my partner. But from my VERY short trial, I can see the benefit, especially if sleep is one of the most important aspects of longevity.

[lilascharmante]

I see a big difference in weight loss and general well being when I fast without caloric restriction. Being insulin resistant, calorie restriction never really helped, unless it was low carb

[ModernHomesteading]

I understand the research that you stated. In regards to calorie intake less is more in a sense to losing weight. I think Brian Johnson is trying to regulate his circadian rhythm by not eating at a certain time so that he maximizes his sleep. I think his intermittent fasting is more focused on regenerating the body through sleep. But I could be wrong.

[OneStrangeJourney]

Why are so many YouTubers so quick to bash Bryan Johnson? The guy is literally experimenting and dedicating his life to understanding how the human body works to create a blueprint for better health. He’s motivating people to take their health seriously and think about what they’re putting into their bodies. If you’re just using his name for clicks, maybe focus on celebrities promoting harmful products instead—because at least Bryan is trying to make a positive difference.

[GBOAC]

Hi Adam, sorry totally off-topic question but can you share the hair product you're using? If have the same hair style but I'm failing to find a proper styling cream that gives this exact result, it's either too firm and greasy or too loose and the lock ends up fluffy later on.

[StrongestRising]

Haven't watched the entire video - you claim he's in a constant calorie deficit however Bryan said he maintains overall.

[guineydenis]

You are right on the money about fasting because intermittent fasting is just the same as Calorie restriction. Also the main message from Bryan Johnson is Don’t Die which means he is on some spectrum and thinks he can achieve immortality. Can you check Julie Gibson Clark Rejuvenation Olympics. Thanks.

[matthewj]

Bro I said the same thing it’s not a deficit if it’s a deficit it means losing weight he’s body is compensating!!