Joe Rogan on Bryan Johnson: Anti-Aging Blueprint Protocol

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Joe Rogan has discussed the anti-aging regimen of Bryan Johnson on his popular podcast The Joe Rogan Experience.

Johnson is an entrepreneur who founded the company Braintree and has invested heavily into life extension technologies through his Blueprint protocol.

Rogan provided insight into Johnson’s intense health optimization protocol.

In this post, we will share Rogan’s views on Bryan Johnson’s longevity efforts, tactics, and recommendations.

Let’s dive in!

Joe Rogan on Bryan Johnson Anti-Aging Protocol

Joe Rogan viewing Bryan Johnson photo

While Rogan did not outright condemn Johnson’s longevity plan, he offered several critiques that questioned the science, ethics, and rationality behind the intense biohacking regimen.

Vitamin Overdose Concerns

Rogan warned listeners that consuming 40+ vitamins daily could exceed safe upper limits and cause harm:

  • Megadosing certain vitamins like vitamin A can cause liver damage.
  • The risk of adverse effects rises considerably above the Tolerable Upper Intake Levels.
  • Any benefits could likely be achieved with smaller doses closer to the RDA.

Blood Transfusions Lack Evidence

Regarding the blood transfusions from Johnson’s son, Rogan implied that this practice remains scientifically unproven for anti-aging effects and ethically dubious:

  • Blood transfusions involve potential health risks both for Johnson and his son.
  • No credible evidence demonstrates young blood transfusions extend lifespan.
  • The transfusions exploit the son and commodify human beings for personal gain.

Nutrition Pitfalls of Restrictive Diets

Regarding Johnson’s vegan diet, Rogan highlighted possible nutritional deficiencies:

  • Animal foods offer bioavailable nutrients difficult to get from plants.
  • Suboptimal intake of key nutrients like B12, iron, zinc, etc may impact health.
  • Johnson’s low-calorie intake could further exacerbate nutritional gaps.
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Protein intake is certainly a concern, but with the proper planning, you can find several vegan protein sources.

Bryan Johnson gets most of his protein from pea protein powder and legumes.

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Related: Bryan Johnson Protein Recommendations

Regimented Lifestyle Overkill

Rogan also critiques the hyper-regimented discipline required for Johnson’s longevity tactics:

  • The strict protocols seem potentially obsessive and mentally unhealthy.
  • Failing to always follow the rules may cause anguish and despair.
  • Balance and flexibility also contribute to well-being and longevity.

Limited Real-World Anti-Aging Results

Finally, Rogan noted that despite Johnson’s efforts, his appearance does not seem dramatically more youthful:

  • Johnson looks similar to normal fit individuals in their 40s.
  • The risk-reward ratio seems questionable if not visibly de-aging users.
  • Genetics likely plays a bigger role in determining aging.
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Rogan’s Verdict

In conclusion, Rogan conveyed skepticism about both the science and the practical rationale behind Johnson’s extreme anti-aging tactics.

However, Joe Rogan does implement protocols like red light therapy into his routine, similar to Bryan Johnson.

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He stated a personal preference for accepting normal aging rather than following such an intense biohacking protocol.

However, Rogan conceded the regimen could theoretically slow aspects of aging for some individuals willing to undertake the stringent discipline.

Overview of Bryan Johnson’s Anti-Aging Approach

According to Rogan, Johnson follows an extensive anti-aging protocol that involves blood transfusions, a vegan diet, sleeping optimization, vitamin supplementation, and other longevity tactics.

The goal is to slow down and reverse biological aging.

Blood Transfusions from His Son

One of the most controversial aspects is that Johnson reportedly gets blood transfusions from his son.

The idea is that the young blood contains growth factors and stem cells that can rejuvenate the body.

However, this practice remains scientifically unproven and ethically questionable.

40+ Vitamins Daily

Rogan mentioned that Johnson takes around 40 vitamins in the morning and 40 more in the afternoon.

Consuming high doses of vitamins and supplements daily aims to provide optimal micronutrient intake.

However, exceeding the recommended daily allowance of vitamins can also be dangerous.

Vegan Diet

Johnson follows a pure vegan diet restricted to 2,000 calories per day.

Vegan diets may help reduce cardiovascular disease, but they also bring nutritional challenges that must be addressed through planning.

Joe Rogan has been outspoken on a vegan diet due to issues with nutrient deficiencies and ethical considerations.

Sleep Optimization

Getting quality sleep is a central pillar of Johnson’s longevity plan.

He prioritizes a strict sleep schedule, going to bed and waking up at precisely the same time every day.

Johnson believes solid sleep hygiene can optimize hormones, brain function, and other biological processes for health.

Specifically, sticking to consistent sleep and wake times helps regulate the body’s circadian rhythms.

Related: Bryan Johnson Pillow for Optimal Sleep (Recommendation)

Circadian science has demonstrated strong links between disrupted circadian rhythms and increased risk of aging-related diseases.

By maintaining excellent sleep consistency, Johnson aims to align his circadian biology to operate at peak performance.

However, Rogan noted that fixating on perfect sleep could also create stress.

If Johnson one day fails to follow his strict regimen, it may negatively impact his mental state.

There are always unavoidable disruptions in life that can throw off sleep.

So, while consistency is beneficial, flexibility is also key.

Other Tactics

In addition to diet, vitamins, and sleep tactics, Johnson’s anti-aging blueprint incorporates other biohacking techniques.

Cold Plunges

Regular cold exposure such as cold plunges into ice baths can activate brown adipose tissue (BAT).

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BAT may increase fat burning, glucose metabolism, blood flow and even brain health.

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The cold also stimulates mitochondrial biogenesis – creating new mitochondria that energize cells.

Facial Acupuncture

Facial acupuncture aims to reduce wrinkles, decrease puffiness and restore a youthful appearance.

Some data supports that facial acupuncture increases collagen and hyaluronic acid production. [Source]

But further research is still needed on its anti-aging effects.

Minimalist Footwear

Johnson sports zero-drop “barefoot” shoes.

Some evidence links minimalist shoes to improved posture and foot strength compared to cushioned shoes.

But minimalist shoes may also heighten injury risk if overused.

In total, the variety of tactics resembles biohacking attempts to push the boundaries of human longevity through methods not yet proven definitively.

But Johnson serves as a pioneer in experimenting to enhance health and slow aging.

Medical Advice Disclaimer


The information, including but not limited to text, graphics, images, and other material contained on this website, are for informational purposes only.

No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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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