After reading some longevity books, such as Chip Walter’s Immortality, Inc., and Kris Verburgh’s The Longevity Code, I ran across Bryan Johnson’s YouTube channel and his “Blueprint Protocol” website. And being a person already with OCD tendencies, his complete and spelled-out diet that slowed aging down sounded like the key to all my eating woes. My “woes” being that I never knew what the healthiest lunch to eat was, and I found myself eating too much processed food for dinner.
Breakfasts felt like the only thing I had “figured out” since I had been eating plain Chobani Greek yogurt with fresh blueberries, KIND cinnamon granola, chia seeds, and honey for years during the weekdays, with little desire for change. My weekend breakfasts always consisted of porridge, frozen wild blueberries, and some honey on top. Both meals were accompanied by a cup (or two) of black tea with milk and honey.
For lunch, I had switched over the years from sandwiches to frozen meals to soups to avocado rice cakes to toast. With each iteration, I thought I was making healthier choices, but something always came up: too much sodium, too little nutritional value, too much fat, and on and on.
For dinner, before I remarried, it was pretty clean with the typical meat, carbs, and vegetable sides with a little dessert to finish off the meal. However, once I joined my (new and lovely) Midwestern family who love their carbs and easy-to-prepare, processed meals, I felt my healthier dinners taking more of a back seat. I gained a few pounds, though my tastebuds were quite happy at the time. However, I wanted to make my more balanced dinners take center stage once again with the treats saved for more special occasions.
So, I decided to commit to thirty days strictly following Bryan Johnson’s diet. I will provide the link to his Blueprint Recipe Guide below. Now, I was never planning to take any of his supplements because I was not sure if they were proven to work yet or what effect they would have on me without a doctor supervising. I was also not committed to fasting, though I normally stopped eating around five at night until after the gym the next day, which is a minimal form of fasting already.
The grocery day was intense. My whole cart was full of what my husband called “rabbit food” and the resulting price tag stung a bit too. For a month of groceries just for myself, I ended up spending $343.97 at Hy-Vee and $93.40 at Amazon for the cocoa flavanols, black lentils, Ceylon cinnamon, and nori. So, I spent a total of $437.27 for all the initial ingredients (and those are Midwest prices). That’s like buying a meal for $5 every day for a month, which doesn’t seem so bad, but it is definitely more than I am used to spending on myself a month. I will also say that Hy-Vee is not a health food store, so I could not find things like “Japanese sweet potatoes,” so I just opted for your regular sweet potato for all the meals that called for it. But I really did try to find exactly the same ingredients as were called for in the guide. (And as a bit of an aside for anyone trying to do this protocol too, by the end of the month, I had about half a bottle left of a 1.5-liter bottle of Bertolli extra virgin olive oil. I also had, by the end of the month, about half a bottle left of a 1.4-liter bottle of POM Wonderful pomegranate juice. And what I kept needing to buy more bags of over the month was frozen broccoli and cauliflower, so fair warning about that).
I switched around his breakfast and lunch because I was used to having my sweeter meal of the day first. So, it all began with “Nutty Pudding” at about eight in the morning. I am attaching pictures of all my meals to the video version of this if you would like to see how my creations turned out. I will say that the first week of doing this was overwhelming because there are so many individual ingredients in each meal. But once you memorize the measurements and run to grab all the ingredients from around the kitchen to have next to you, then it doesn’t take that much time. I probably cut my speed in half by the time the month was almost up. But back to breakfast… My concoction looked small, purple, and pitiful in my bowl. However, it was filling, and I was never hungry enough to snack on anything in between breakfast, lunch, or dinner. That was one of the most surprising things is how satiated I felt on this protocol. I will say that as a female, I cut all the ingredients Bryan Johnson had in half, which is why my “Nutty Pudding” probably looked pathetic. So, for example, instead of two tablespoons of chia seeds, I only added one.
As far as the taste is concerned, it was sweet, nutty, but thin when placed in the blender. I soon stopped using the blender and just ate the soupy substance with all the chunky bits intact, so at least I felt like I was eating something for breakfast. It did not taste bad, but I did start to miss my old breakfast pretty early on.
I will say that the worst part of this protocol was having to take the olive oil “shot” apart from my breakfast. I didn’t know what to expect at first, so I just went all in and, boy, was that disgusting and peppery as heck. After that first try, I would hold my nose shut and down it and then quickly take a bite of my “Nutty Pudding,” swallow, and only then release my nose. I did that for thirty days…thirty days…yes.
Next, I had my lunch at around noon. It was the “Super Veggie,” which consists of mostly cauliflower, broccoli, and lentils with a few mushrooms and lots of spices. To avoid the same slop for breakfast, I skipped the blender with this meal. This was the next step up for my lunches health wise, and I didn’t mind eating it every day. It was tasty and filling, but I am glad I split this meal in half because any more and I wouldn’t be able to finish it. And, thankfully, the olive oil was nicely hidden among the veggies, so that I didn’t have to gag on it by itself.
Finally, the recipe guide has a list of ten other meal options to rotate through. So, to fill up the month with each, I spent three days on the same meal. I will say that I didn’t succeed in making the meals look like the pictures in the guide at all. Most of them became something like veggie bowls with everything mixed together anyway, and I enjoyed eating them that way. I ate each meal usually by five each night because I was always hungry again by then.
For simplicity, I went in order of what the guide had, and I did also add half a chicken breast (or sometimes other meat we had, like pork or steak) to each meal. I am not a vegetarian and even Bryan Johnson says, “My diet is vegan, by choice, not by necessity, feel free to add meat to any dish.” So, I did.
The first three nights were the “Buddha Bowl,” which tasted good and had a surprising tanginess to it. Thankfully, the olive oil was tucked away in each of these meals too. The next nights were the “Roasted Veggie Lettuce Wraps,” which I could not manage to wrap successfully, but it tasted fairly good as well. I was a bit worried about those jalapenos, but if you cut out the seeds and pith, then they are not too spicy. Next was the “Blood Orange + Fennel Salad,” which, let me tell you, was the second most disgusting thing I swallowed while on this protocol. However, the second night instead of eating it all raw, I roasted it in the oven and ate the pomegranate and orange pieces separately as a dessert after dinner, which made the whole meal a lot better, in my opinion. That’s another thing I should touch on. I usually don’t like salads, so I often will steam, sauté, or roast my vegetables to make them more palatable. Next, there was the “Roasted Beets + Green Lentils + Wilted Chard” meal, which tasted good, though it looked like I had committed some heinous crime for the next several days. Thanks, beets… Moving on to what was probably my favorite was the “Roasted Cabbage Steaks + Sweet Potato Mash.” I could not believe how tasty that cabbage was, but it must have been the combination of roasting and spices (like the chipotle, paprika, and onion powder). The potatoes, on the other hand, seemed to be lacking the depth they needed, like real butter and milk. And then I had the “Sweet Potato + Mushroom Toast,” which, surprisingly, I was not getting tired of sweet potatoes by this point (perhaps because that was one of the few carb items I could eat). That tasted all right, though the mushrooms and nori really made it taste like salty fish, which I am not a huge fan of. Then, there was the “Chickpea Curry Over Greens,” which just became a cooked veggie bowl for me, but you can’t go wrong with curry or chickpeas. There was the “Beet Poke,” which I again cooked down to be less like rabbit food and it tasted pretty good, even though I’m not a huge beet fan. Then, I had the “Collard Green Wraps + Red Pepper Dip,” which I knew by this time that my wrapping skills were nonexistent, and I refused to eat anymore raw veggies, so that turned into another veggie bowl, which was, again, fine. Finally, I ended the experiment with the “Roasted Bok Choy + Japanese Sweet Potato” meal, which was probably my second favorite meal. It was very savory and flavorful.
Phew! So those were all the meals I tried for a month. I even bought groceries to try for a second month; however, by that second week, I started feeling the horrible nausea of…morning sickness. Yup, I found out at six weeks that I was pregnant. I’d like to think that this protocol made the baby stick around this time, but I did conceive just before starting this challenge, so my husband scoffs at the idea and would like to start eating with me again.
Thankfully, I just started my second trimester, and all is going well, but I could not make this video until now because everything I had just eaten made me want to throw up at just the thought of it. Saying “olive oil” still makes my skin crawl. And this is where I must say something about Bryan Johnson and to my audience.
Bryan Johnson is at a point of his life where I would say he is settled enough to focus on his health…and he is also not a woman. Yes, he has a video where he has a woman try his diet, but she is already young, fit, healthy, and not pregnant. She also said that she would not continue the diet as strictly in her life after the experiment was over. I must say that there are times in life, namely early on, where school, growing your career and your family will put you in survival mode. There will be sleepless nights; there will be stress; there will be times when your own body is seemingly possessed by a demon (aka your baby), and you will throw up and turn your nose up at the very things that are good for you. I have now been intuitively eating, just listening to my own body and what it wants. Have I been craving Annie’s Shells and White Cheddar mac and cheese and sweet, cold, juicy watermelon for the past few weeks? Heck, yes. Am I avoiding those needs? No. Now, I will say that if I was craving ice cream, then I would try to substitute mashed frozen bananas or frozen grapes or other cold fruits instead. Or, if I’m craving chocolate, then I’ll go for the 70 percent dark chocolate and not milk chocolate bars. If you can swap for healthier things, then you are doing enough. I think, especially for women, our hormones dictate much of when, where, and how we want to eat. Maybe when my life slows or settles down enough, say fifty or after menopause, then maybe I can get back to that longevity-driven diet, but, for now, I have to give myself the grace to just get by while I am growing this new life inside of me.
Please don’t think that this is the one and only diet out there to live longer. I have some great cookbooks that use similar ingredients but have more options in case kale or sweet potatoes are wearing you out, like Rebecca Katz and Mat Edelson’s The Healthy Mind Cookbook.
Overall, this was a doable protocol for thirty days, and even though I love order and making my food prep mindlessly, I can’t envision myself now pregnant and then with a child eating this way. I need to feed my family and sometimes survival mode will happen, and I think we all should be okay with that. Besides, doctors are working on longevity solutions that don’t solely depend on our diets, like anti-aging pills. Just do the best you can where you are in life right now, and, hopefully, you’ll reach the “longevity escape velocity” happy, healthy, and still sane.
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Links: https://medium.com/future-literacy/one-meal-23-hr-fast-100-nutrition-18187a2f5b; https://www.amazon.com/Immortality-Inc-Renegade-Scientists-Cheating/dp/1426219806; https://www.amazon.com/Longevity-Code-Secrets-Living-Science/dp/1615194975/ref=monarch_sidesheet; https://www.youtube.com/@BryanJohnson; https://protocol.bryanjohnson.com/; https://protocol.bryanjohnson.com/Recipe-Guide-by-Zero; https://www.amazon.com/Healthy-Mind-Cookbook-Big-Flavor-Function/dp/1607742977
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Views Expressed Disclaimer: The postings on this site are my own and do not necessarily represent the postings, strategies, or opinions of American Wordsmith, LLC. Please also know that while I consider myself an Objectivist and my work is inspired by Objectivism, it is not nor should it be considered Objectivist since I am not the creator of the philosophy. For more information about Ayn Rand’s philosophy visit: aynrand.org.