Bryan Johnson Protein Intake, Recommendations, & Sources

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According to Bryan Johnson, protein intake is a critical component of his Blueprint longevity and health optimization protocol.

Spending over $2 million per year on health supplements and devices, Bryan Johnson is known for his intense self-optimization routines and biohacking habits.

One aspect that often draws attention is Bryan’s protein intake and source.

In this post, we will share the evidence behind Bryan Johnson’s protein regimen, how much protein he takes, and his recommendations for protein.

Bryan Johnson’s Recommendation
Best Pea Protein: Truvani Organic Vegan Pea Protein

Bryan Johnson Protein Intake

Based on various podcast interviews and online commentary, here are the key stats on Bryan Johnson’s protein habits:

  • Percentage of Macros: 19% protein, 33% carbs, 48% fat
  • Daily Protein Intake: Around 100 grams per day
  • Main Protein Sources: Pea protein powder, amino acid complex, lentils

Bryan reportedly consumes around 100 grams of protein daily, equating to roughly 0.73 grams per pound of his 160-pound bodyweight.

Though moderately below general guidelines for strength trainees, Bryan makes up for this lower quantity through intermittent fasting, high-intensity resistance training, and strategic protein spacing throughout his feeding window.

He meets this 100g protein target primarily from pea protein powders, amino acid supplements, and whole food sources like legumes and lentils.

Numerous experts endorse a dietary approach featuring a variety of plant-based proteins for supporting muscle retention, satiety, and longevity.

Bryan Johnson Protein for Longevity

There is some controversy about whether higher protein intakes may shorten longevity by elevating IGF-1 and activating mTOR pathways.

While protein is essential for building and retaining muscle mass, there is some debate whether higher protein diets may negatively impact longevity markers.

Low protein intake in animal models using mice and rats seems to maximize lifespan by downregulating these pathways.

However, the human evidence remains mixed.

First, rodent biology does not perfectly correlate with human responses.

And while protein restriction may expand average lifespan, it can undermine healthspan by accelerating muscle loss later in life.

By contrast, studies demonstrating neutral or positive correlations tended to use moderate protein intakes of up to 0.73 grams per pound (0.73 g/lb), paired with strength training.

This aligned protein intake preserves muscle while potentially avoiding excessive stimulation of IGF-1 and mTOR.

Ultimately, muscle mass serves as one of the strongest protective factors against aging, predicting strength, mobility, independence, and vitality through one’s later years.

Losing muscle precipitates a cascade of frailty, often ending in loss of autonomy.

The key for Bryan is finding the optimal balance between restriction and adequate intake with proper spreading and timing throughout the day.

Current evidence suggests intakes between 0.55 – 0.73 grams per pound provide this equilibrium.

However, personalized factors like physical activity levels, pre-existing conditions, and nutrition status warrant consideration as well on a case-by-case basis.

Tracking biomarkers and calibrating accordingly remains the best practice.

Bryan Johnson Protein Recommendation

While Bryan Johnson’s protein intake is moderately lower than the 1.6 g/kg target, his regimen combines periodic fasting, strength training, and protein spacing, which helps explain his results.

Based on interviews, here are more specifics on Bryan Johnson’s personal protein regimen:

Types of Protein Powder

Bryan relies heavily on vegetarian pea protein powders, particularly:

He avoids whey and other animal-based proteins.

Bryan's Choice
Truvani Organic Vegan Protein Powder, Organic Pea Protein Powder, Vegan, Non GMO, Gluten/Diary Free
4.5
$59.99 $46.22 ($2.21 / Ounce)
Pros:
  • Available in vanilla, chocolate, peanut butter, and more
03/01/2024 07:13 am GMT

Daily Protein Intake Details

  • Total Intake: Around 100 grams per day
  • Powder Intake: Typically 30-60 grams from pea/rice protein powders
  • Whole Foods: Remaining 40-70 grams from foods like lentils

Meal Timing

Bryan follows an intermittent fasting protocol, so he consumes protein during a 6-8 hour feeding window, split into 2-3 meals.

These meals include:

  • Post-workout smoothie with protein powder
  • Dinner with lentils, legumes, tofu, tempeh
  • Occasionally a mid-day meal with plant proteins

This splitting into multiple moderate protein meals (25-35g) optimizes muscle protein synthesis (MPS).

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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