The Protocol Bryan Johnson's Doctor follows

#1

Dr. Oliver Zolman M.D is Bryan Johnson’s doctor

Chronological age: 29 (in 2023)

Longevity Level 1:

  • Level 1 Questionnaire score: 30/30 (100%) estimated lifespan 92

Longevity Level 2:

  • Sleep: Oura Sleep score 2023 average: 75, PSQI <5, no AHI

Longevity Level 3:

Biofluids

  • Horvath-Levine PhenoAge multi-test avg: 10 (Jan 2019)

Devices

  • Withings mfBIA Body fat 7% 1 year avg (Aug 2023)

  • Withings mfBIA Visceral fat 1 year avg: 0 (Aug 2023)

  • BMI 19 multi year avg (Aug 2023)

  • PWV 5.9m/s 1 mo average (Aug 2023)

  • Oura HRV 1 year avg 126 ms day 110 ms (Sep 2023)

  • NPT: 3 hr + average

Exercise

  • VO2 max (Withings Watch): 51 ml/min/kg (Aug 2023)

  • 12 min run distance: age 18 average

  • 1 leg with eyes closed > 180 seconds average

  • Continuous full pressups: 60+ average

Imaging

  • TBC

Longevity Level 1 Interventions

Exercise 1 hour a day, 5000+ steps a day notified by apple watch, Oura stand notifications, desk chair with standing desk, Track Active Physio Pro telemedicine (£35 per call), NHS physio (free), Babylon GP physio (£25 per call), elastic band exercises, gym membership, cycling, walking meetings, Gym strength 1 hr x 2/wk, shockwave therapy to right arch, pressure plate fitted insoles
20% CRON (2kcal) (2013 start)
Longevity Level 1 diet
BMI 19
0.5 units red wine a day or alcohol equivalent, or WineSpan pills
Never smoker

Level 1 - CRON Food/Supplements (less adherence when travelling)

  • Low FODMAP, low methionine, low leucine, low AGE, low ALE, longevity level 1 diet, plant paradox adapted, 14 hour fasts

  • Organic dirty dozen, but not strict

  • Wild fish only

  • Organic unfiltered or high polyphenol extra virgin olive oil 25 - 50 mL per day

  • Chia/flaxseeds 20 - 25 g/d (10-15g ALA omega 3) (but flaxseed cyanide risk)

  • Undutched dark chocolate and cocoa, quorn, avocados most days

  • Sometimes: coffee 30 g (60 mL) ground decaf a day)

  • Green tea organic loose leaf, 7.5 mL (due to RCTs for inflammation reduction and all cause mortality outcomes)

  • Lithium 1 mg (100x lower dose than typical, as RDA of lithium is 1 mg based on epi-studies, multiple RCTs, and no/low lithium naturally in water where I live)

  • Lysine 2-3g (due to low meat and dairy intake, to bring up to omnivore range, benefits for whole body AGE prevention in rat studies and RCTs for anti-herpes virus activity)

  • D3 2000 IU (to keep to 75-100nM optimal range for all cause mortality based on 2018 IPD meta analysis of 10+ confounder adjusted observational studies)

  • K2 MK4 5mg, MK7 200 ug, K1 1.5mg (due to low intake on cronometer consistently, and effects of MK7 at this dose in RCTs, bone loss prevention)

  • Lycopene + lutein & zeazanthin 10/10/2mg (RCTs), lycopene if not eating lots of tomatoes regularly

  • Choline 165 mg, as 3.6 g sunflower lecithin (due to potential choline deficiency from cronometer)

  • 100% RDA B1, B2, B3, B5, B6, 50% RDA MTHF, as premetabolised forms (as blood tests showed borderline deficiency in b1 and b2 without this, and 200% RDA b6 causes b6 to go above normal range for me)

  • 250 ug B12 methylcobalamin (25 ug only gave me b12 deficiency, 250 gives middle of normal range)

  • 2g ginger (to lower liver enzymes based on RCTs)

  • 10 bn CFU probiotic (to reduce URTI and GI infection risk on days when I do not eat fermented foods, based on RCTs)

  • lactoferrin 250 mg/wk (to reduce dental and URTI infection risk based on RCTs)

  • creatine 5g (due to RCTs on strength gains and vegetarian low dairy diet)

  • turmeric 1.2 g with 20 mg piperine (based on RCTs for reducing inflammation and optimising cholesterol)

  • pea protein e.g. Huel (lower methionine/leucine muscle gain)

  • collagen 10-20g (for high glycine low methionine/leucine muscle gain/when injured, 30 mins before, based on RCT for injury recovery, also for muscle gain or if too low protein on one day based on RCTs as low mTOR boosting protein, disrupts sleep if taken at night)

  • taurine 2g (for cardiovascular benefits based on RCTs)

  • iodine 60 ug (based on cronometer, no iodised salt in UK and multi-urine iodine:creatinine tests being low without)

  • vitamin C 200 mg (if I do not reach 500 mg a day in diet, optimal to reach 70 nM blood level which is optimal for all cause mortality reduction)

  • glucosamine sulphate 2KCl 1.5 g (based on RCTs for inflammation reduction and observational data for all cause mortality reduction and lung mortality reduction)

  • HA 300 mg (experimenting with for injury/recovery and replacement for tretinoin effect on skin, based on multiple RCTs in normal young people with injuries)

  • Astaxanthin algal 12 mg (RCTs exercise outcomes, mouse lifespan)

  • B2 30 mg 3x/wk (Genetic functional B2 enzyme deficiency)

Longevity Level 2 Interventions

Sleep

Blue and green light blocking glasses, sometimes to control circadian if travelling
Blackout blinds
Calm app
Foam topper depdending on bed
EIGHT sleep (but don’t need most of the time)
Red lights in house, Philips Hue system / Light dimming at night
Morning 10k lux comes on automatically on a timer plug for 1 hour at 9 am to 10 am each day / ReTimer glasses or equivalent
Oura sleep regularity tracking
Contoured leg pillows with leg straps between legs x 2 in bed
NAVY seal breathing technique
Progressive muscle relaxation
Only use bedroom for sleep
CO2 reduction techniques

Mental health

Calm app/timer audios before sleep
CBT apps/books
Burnout questionnaires
Binaural beats, theta/mixed mostly
Music

Environmental infection exposures

Bioscarf/FFP2/3 masks
Heterosexual HPV 9 type vaccine
HepA+B vaccine
COVID pzifer x 2

Environmental non-infection exposures

Airthings Wave Plus (Radon, CO2, TVOC, PM)
PureMate UV-C steriliser fan
Bioscarf/clothing/FFP2/3 masks for pollution
Philips 3000i 2 in 1 CaCO3 particle free humidifier- PM2.5 steriliser

Longevity Level 3 Interventions - not many as so young

Skin

‘Too much’ sun avoidance + non-DHA based novel peptide pseudo-tan agent
Excel V 532 nm for broken vessels/full face gentle pass light photoaging
Manuka honey for beard infection / chelitis

Dental

Plastic retainers
Alignerco invisalign alternative
Wisdom tooth removal
No metal fillings
BURST toothbrush
Aloe toothpaste SLS, sulphite and fluoride free
SmartFloss
Tea tree oil in water or on toothbrush as mouthwash
BiominF and Pro if sensitivity
Dental xray thyroid and brain lead-free shields, X-ray avoidance

Eyes

LASEK gen 3

Hair

0.05-0.3% topical finasteride + 5% minoxidil topical spray/liquid on occasion + 1.5 mm microneedling 1/wk on occasion

Accessed 28th May 2024.

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Breaking: 15% Healthy Lifespan improvement via Rapamycin seen in Marmosets
#2

Anyone know of why he and Johnson choose cocoa over cacao ?

1 Like
#3

@Beth Perhaps connected to things in this thread and the related clinical trials:

2 Likes
#4

Makes sense to me. Aligned with Longo and much of geroscience. Different than the Attia school of thought. Perhaps because longevity and lung run healthspan focus here vs more near term healthspan focus.

#5

What about if you are trying to lose weight, wouldn’t it be important to boost growth / protein signal for muscles meanwhile?

#6

I don’t know enough re that context. Do wonder if in that context you want to focus that extra growth stimulus via extra resistance training but still eat more like above / Longo / Blueprint / perhaps with more total protein for a while, but perhaps not big on methionine and/or leucine

#7

This was going so well, but I was disappointed to see fluoride-free toothpaste. Fluoride is incredibly effective at reversing enamel demineralisation. Not only that, but the fluoride substitute will actually be stronger than the natural tooth. And it’s perfectly safe, as long as you don’t swallow the paste. Also, using tea tree oil mouthwash is pretty dumb; even if it does have antibacterial effect, you don’t really want to nuke the microbiome in your mouth every day. That just leaves your mouth vulnerable to pathogenic strains, since they will not have competition anymore.

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#8

Well we can only make our own choices and decisions, and I’ve chosen stannous flouride toothpaste, as I believe it is better than other toothpastes.

#9

His doctor is 29 years old? So he’s still a resident? I’d think he would want somebody more experienced

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#10

Anti-bacterial action is not recommended for oral health. It is impossible to maintain a sterile environment in the mouth. What anti-bacterial products do is to temporarily kill your flora, which leaves the medium vulnerable to colonisation by new strains. These new strains are normally inhibited by the present flora, because they compete for the same resources. Killing the oral flora is only advisable when pathogenic strains have outcompeted the benign ones; even then, anti-bacterial action should ideally be followed by innoculation with desirable strains (which is not really available as an intervention on the consumer market); otherwise, it just risks the same (or worse) strains colonising again. There is also the risk of developing pathogenic strains which are resistant to anti-bacterial interventions. The situation is similar to the effect of antibiotics on the gut.

By the way, toothpastes have existed on the consumer market which contained an active anti-bacterial agent called triclosan (even Colgate had a formulation with it). Apart from concerns about the side effects, it was found that it just didn’t provide enough clinical benefit.

Mechanically disrupting the plaque using a brush and a correct flossing method and depriving the bacteria of the sugars they need is sufficient for maintaining balanced oral flora, if there are no signs of pathogenic strains.

Edit: This is not criticism of stannuous fluoride in general; it’s a good alternative to sodium fluoride (although all the high-fluoride 5000ppm toothpastes on the market use the latter). What I wrote is to explain why the focus on anti-bacterial action is unnecessary.

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#11

It’s a bit strange choice since it’s hard to imagine him having had time to learn a lot about aging alongside medical school being so young. I guess one of the reasons Brian choose Oliver to be his doctor is that Oliver himself is following an extensive longevity regimen, which cannot be said about most doctors. It looks like hat’s the mindset he is looking for in a doctor.

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