According to Bryan Johnson, chocolate plays a role in optimizing your longevity and overall performance.
While many chocolate bars on the market are loaded with sugar and unhealthy additives, Bryan is focused on finding the healthiest, most beneficial dark chocolate.
In this post, we’ll dive deep into what chocolate does Bryan Johnson eat, why he chooses it, and how you can incorporate his chocolate principles into your own life.
Top Picks
Best Overall: CocoaVia Cardio Health Cocoa Powder
Bryan’s Choice: Blueprint Cocoa Powder
Best Chocolate Bar: Ghirardelli Intense Dark
Bryan Johnson Chocolate
According to Bryan Johnson, there are 5 levels when it comes to the healthiness of chocolate:
- “Chocolate is good for you. A Snickers bar isn’t that bad!”
- Any brand advertising “dark chocolate”
- Un-dutched dark chocolate
- Un-dutched dark chocolate, tested for heavy metals
- Un-dutched dark chocolate, tested for heavy metals and from specific regions of the world with the highest polyphenol density
As you can see, the criteria get more stringent with each level.
Bryan Johnson only consumes Level 5 chocolate, which he believes provides the maximum health benefits.
His company, Blueprint, offers a Level 5 dark chocolate product that meets all of these rigorous standards.
Health Benefits of Dark Chocolate
Before we get into the specifics of Bryan Johnson’s chocolate regimen, let’s review some of the science-backed health benefits of dark chocolate:
- Brain Health: Dark chocolate is rich in flavanols, which have been shown to improve cognitive function, memory, and alertness.
- Heart Health: The polyphenols in dark chocolate can help lower blood pressure, reduce inflammation, and improve cholesterol levels, all of which support cardiovascular health.
- Mood Enhancement: Dark chocolate stimulates the production of endorphins and contains compounds like theobromine and tryptophan that can improve mood and feelings of pleasure.
- Antioxidant Power: Dark chocolate is packed with antioxidants, which help neutralize free radicals and prevent cellular damage associated with aging and disease.
With such an impressive list of potential health benefits, it’s no wonder Bryan Johnson has made dark chocolate a staple in his diet.
However, not all chocolate is created equal, and Bryan has a very specific criteria for the type of chocolate he consumes.
Why Un-Dutched Dark Chocolate?
One key aspect of the chocolate Bryan Johnson consumes is that it is un-dutched.
Dutch processing is a method that uses alkali to reduce the bitterness of cocoa, but it also strips away many of the beneficial compounds.
Natural, un-dutched cocoa retains more of the polyphenols and antioxidants that make dark chocolate so healthy.
The Importance of Heavy Metals Testing
Another crucial factor is heavy metals testing.
Cocoa naturally contains some levels of heavy metals absorbed from the soil, but excessive amounts can be harmful to health.
That’s why Bryan Johnson only consumes dark chocolate that has been tested for heavy metals and meets strict safety standards.
Without this testing, you can’t be sure of the purity and safety of the chocolate you’re eating.
Maximizing Polyphenol Content
Polyphenols are the star compounds in dark chocolate that provide many of its health benefits.
However, the polyphenol content can vary widely depending on the origin of the cocoa beans and how they are processed.
Bryan Johnson sources his chocolate from specific regions of the world known to produce cocoa with the highest polyphenol density. This ensures he is getting the most bang for his buck in terms of health benefits.
How Much Dark Chocolate Does Bryan Johnson Eat?
So, exactly how much dark chocolate does Bryan Johnson eat?
Based on the information he has shared, it appears Bryan consumes around 15 grams of 100% dark chocolate per day, often as an after-meal treat.
He has mentioned sprinkling a tablespoon of 100% dark chocolate on his “Super Veggie” dish.
It’s important to note that Bryan is very precise and intentional with his chocolate intake.
More is not necessarily better when it comes to dark chocolate, as it does contain calories and stimulants like theobromine.
Tasty Ways to Enjoy Level 5 Dark Chocolate
If you’re not accustomed to the taste of 100% dark chocolate, it can be an acquired taste.
However, there are many delicious ways to incorporate this superfood into your diet.
Here are some ideas from the Blueprint team:
- Chocolate Nut Pudding: Mix a serving of Level 5 dark chocolate powder into your favorite nut-based pudding recipe. The rich chocolate flavor pairs perfectly with the creaminess of the pudding.
- Chocolate Nut Butter: Stir a teaspoon of Level 5 dark chocolate powder into your nut butter of choice. This creates a delicious and satisfying spread that’s great on toast, fruit, or straight off the spoon!
- Chocolate Coffee: Add a serving of Level 5 dark chocolate powder to your morning coffee for a mocha-like treat that’s full of antioxidants. You can even blend in some nut milk for a creamy latte experience.
- Chocolate “Milk”: Mix Level 5 dark chocolate powder with your favorite nut milk for a healthy take on chocolate milk. You can add a touch of natural sweetener like monk fruit or stevia if desired.
The key is to get creative and find ways to make Level 5 dark chocolate a delicious and sustainable part of your daily routine.
Where to Find Level 5 Dark Chocolate
If you want to follow Bryan Johnson’s lead and incorporate Level 5 dark chocolate into your own diet, you have a couple options:
- Purchase Blueprint’s dark chocolate once it becomes available. Bryan has mentioned his company is working on a Level 5 chocolate product.
- Seek out un-dutched dark chocolate that has been third-party tested for heavy metals and is sourced from high-polyphenol regions.
However, always check the labels and sourcing information to ensure the chocolate meets Level 5 criteria.
The Problem with Most Chocolate on the Market
The chocolate industry is plagued by a lack of transparency and regulation.
Many companies do not disclose the results of heavy metals testing, leaving consumers in the dark about the potential toxins they may be ingesting.
Bryan Johnson points out that just because a product is on the shelf at the supermarket, it doesn’t necessarily mean it’s safe or healthy.
He emphasizes the importance of knowing the source and composition of the foods we eat, especially when it comes to something as commonly consumed as chocolate.
The Science Behind the Benefits of Cocoa Polyphenols
The health benefits of cocoa polyphenols are supported by a growing body of scientific research.
Studies have shown that these compounds can have a positive impact on brain health, including improved cognitive function and memory.
Cocoa polyphenols also support cardiovascular health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
Additionally, the antioxidants in cocoa help combat oxidative stress and cellular damage associated with aging and disease.
By providing readers with specific examples of the science behind these benefits, we can help them understand the true value of Level 5 dark chocolate.
The Future of Chocolate: What’s Next for Blueprint?
Blueprint, Bryan Johnson’s company, is on a mission to revolutionize the chocolate industry.
They have been working tirelessly to source the world’s best cocoa and create a product that meets their rigorous standards for purity, potency, and flavor.
Bryan discusses the challenges they have faced in finding cocoa that meets their criteria for heavy metals testing and polyphenol content.
However, he also expresses excitement about the progress they have made and the potential for their upcoming chocolate product to change the game.
FAQ
What is the difference between dutched and un-dutched cocoa?
Dutched cocoa undergoes a process that uses alkali to reduce the bitterness of the chocolate. However, this process also strips away many of the beneficial compounds. Un-dutched cocoa, on the other hand, retains more of the natural polyphenols and antioxidants that provide health benefits.
Why is heavy metals testing important for chocolate?
Cocoa naturally contains some levels of heavy metals absorbed from the soil. However, excessive amounts can be harmful to health. Many chocolate companies do not disclose the results of heavy metals testing, leaving consumers unaware of the potential toxins they may be ingesting. Choosing chocolate that has been third-party tested for heavy metals ensures purity and safety.
How does the polyphenol content vary in different types of chocolate?
The polyphenol content in chocolate can vary significantly depending on the origin of the cocoa beans and the processing methods used. Cocoa sourced from specific regions of the world, such as Ecuador and Peru, tends to have higher polyphenol levels. Opting for minimally processed, un-dutched chocolate also helps preserve the polyphenol content.
What is the optimal daily intake of dark chocolate for health benefits?
Based on the information provided by Bryan Johnson, consuming around 15 grams of 100% dark chocolate per day appears to be a reasonable target. However, individual needs may vary, and it’s essential to consume chocolate as part of an overall balanced diet. Moderation is key, as dark chocolate still contains calories and stimulants like theobromine.
How can I incorporate Level 5 dark chocolate into my diet?
There are many delicious ways to enjoy Level 5 dark chocolate. Some ideas include mixing it into nut-based puddings or smoothies, stirring it into coffee or nut milk for a mocha-like beverage, adding it to savory dishes like chili or stews for depth of flavor, or simply enjoying a small square as a satisfying treat.
Where can I find chocolate that meets the Level 5 criteria?
Currently, Bryan Johnson’s company, Blueprint, is developing a Level 5 dark chocolate product that will be available for purchase in the near future. In the meantime, look for un-dutched, minimally processed dark chocolate that has been third-party tested for heavy metals. Some brands to consider include Pascha, Hu, and Alter Eco, but always verify the sourcing and testing information.
