The $3M Blueprint to Anti-Aging: Bryan Johnsons’s Diet Revealed!

Many of us have heard about Brian Johnson. He is the anti-aging guy. In the past three years he has spend over $3million bio-hacking his health.
Hello and Namaste, Welcome back to Fabulous body! I am Akash, your holistic nutrition coach.
Today, I am going to elaborate on Brian Johnson’s Top Food Picks.
He was invited to Ranveer’s show and here’s what Ranveer asked him, “In 5 sentences, could you explain to me what an Anti-aging diet looks like?”
And here’s what Bryan’s replied: “Lentils, vegetables, berries, nuts & seeds and extra virgin olive oil.”
Lentils
The Hindi word is Dal as most of you know. Essentially when he says lentils he is actually referring to legumes which also encompasses beans like kidneys beans and chickpeas, and also green peas. In fact he also consume a few scoop of pea protein powder. He is vegan by the way.
His top protein sources are Lentils, peas, nuts, and seeds.
I have noticed that a lot of experts both here in India and globally talk negative about dal-lentils.
Usually they say something like this: lentil are not a good protein source. Their argument rests on the fact that lentils are not a complete protein source. This is not a fair representation of such an incredible functional food group.
You cannot isolate things like this. Everything in nature exist holistically.
Lentils Protein
Let’s talk about dal, or lentils an incredible, underrated source of protein.
Did you know that 100 grams of raw dal has around 25 grams of protein? When you cook it, that dal swells up 3 to 4 times in weight, meaning a thicker consistency of 350-400 grams of cooked dal gives you roughly 20-25 grams of protein.
Now, here’s the problem: in a typical Indian meal, we prioritize chapati or rice, and dal often ends up as a watery side that’s just 100-150 grams.
That’s not enough. I encourage you to gradually increase your dal portion to over 300 grams, ideally even close to 500 grams cooked. Make sure it’s thick, with a medium consistency this is key.
Let me tell you, when you start eating this much dal and other legumes like beans you’ll easily meet your fiber requirements. Most of you listening to this video are probably severely deficient in fiber, but prioritizing this food group will strengthen your gut health, leading to better overall health over time.
For more on this, check out my gut health playlist it dives deep into why a strong gut is essential for peak health.
Lentils are also packed with non-heme iron, molybdenum, magnesium, phosphorus, and other vital micronutrients. And by the way, many vegetarians are low in iron, so lentils are a great option here.
Lentils Carbs
Now, you might ask, “But Akash, what about the carbs in dal?” Fair question.
Carbohydrates in Lentils have a low glycemic index, which makes them safe for most people, even those with Type-2 diabetes.
I eat a lot of dal myself and keep my body fat percentage low year-round. Most of the carbs in dal are fiber, plus there’s resistant starch, which acts like fiber, “resisting” digestion in the small intestine.
Instead, it passes to the large intestine, where it becomes food for beneficial gut bacteria, producing short-chain fatty acids, particularly butyrate, which supports colon health and metabolism.
So let’s stop obsessing over paneer and soy.
Sure, they have more protein per gram, but are they really healthy? How pure is the paneer you’re eating? A food’s healthiness depends on its source. Milk from cows who are pasture-raised and eat grass is one thing, but most dairy products come from cows given grains, antibiotics, and hormones.
So be mindful with your paneer.
The same goes for soy. Much of it is genetically modified, which isn’t great for heart health. But I’ll save a deep dive on these foods for another video.
Back to Bryan Johnson. Another aspect of his health routine is intermittent fasting.
He follows an 18:6 schedule, eating between 5 am and 11 am.
Now, I get that’s extreme for most of us. A more realistic approach could be an 8 am – 2 pm or 10 am – 4 pm window.
Personally, I eat my first meal around 10-11 am and my second around 4-5 pm. Try to avoid eating after sunset for maximum metabolic benefit.
Key Takeaways
- Focus on a plant-based diet: with most calories from lentils, nuts, seeds, berries, and pea protein powder.
- Protein intake: Cap it at around 1.5g per kg of body weight—you don’t need more.
- Dal is a solid protein source: Increase your quantity, and go for a thick consistency with less water.
- Eat your last meal early: Aim to leave a gap of a few hours before bed.
I also send out a free newsletter three times a week to thousands of people interested in biohacking their health, just like Bryan Johnson. My goal is to help you reach optimal health! You can find the subscription link on the homepage of my website http://www.fabulousbody.com
Stay healthy, stay fabulous!

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About Akash Sehrawat
Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.