‘Every calorie has had to fight for its life’: Bryan Johnson shares his ‘anti-ageing’ lunch

That “perfect diet” includes one dish he swears by: something he calls Super Veggie. And yes, he really does eat it every single day.

What’s in Bryan’s “super veggie” bowl?

Johnson describes it as “a delicious way to get so many of your vegetables,” and he’s not exaggerating. His go-to version includes:

• 150 g cauliflower – for fiber and anti-inflammatory benefits
• 250 g broccoli – packed with antioxidants and great for gut health
• 50 g shiitake or maitake mushrooms – immune support
• 1 garlic clove + 3 g ginger – for heart, liver, and digestion
• 150 g cooked black lentils – the hearty protein base
• 1 tbsp cumin – anti-inflammatory and good for liver function
• 1 tsp hemp seeds – a clean source of omega-3 and omega-6 fats
• 1 tbsp apple cider vinegar – for blood sugar regulation
• 1 tbsp extra virgin olive oil – Johnson adds this to every meal

After steaming the veggies for around 7–9 minutes, everything gets mixed. Some days, when he’s in a hurry, he just tosses it all in a blender.

“Eating this can take me up to 34 minutes—I know, I’ve timed it,” he says. “So sometimes I do a blended version. It’s just as delicious and takes less time to eat, because let’s be honest, we all have things to do.”

Whether chopped or blended, he tops it with New Salt, a sodium-free salt substitute, and genuinely looks forward to eating it.

“Super Veggie makes me super happy, and it will for you, too.”

Bryan’s health regimen is part of a bigger mission on biohacking: his Project Blueprint, a self-experiment to slow down ageing and maximise health.

Dr Narander Singhla, Lead Consultant – Internal Medicine at CK Birla Hospital in Delhi, explains that biohacking is basically about taking charge of your biology, through things like diet, supplements, workouts, and high-tech monitoring.

“Biohacking integrates elements of diet, exercise, supplements, technology, and lifestyle modifications to improve overall well-being,” he explains.

According to Dr Singhla, while these strategies can improve energy, immunity, and cognitive focus, results vary from person to person. You don’t need 100 supplements to get started; just eating nutritious food, sleeping well, and moving your body can go a long way.

“Biohacking may enhance endurance, strength, and even help mental clarity. But its effectiveness depends on individual biology and consistency,” he adds.