Dr. Reacts to Antiaging Lunch

The search for the perfect diet—one that slows aging, optimizes metabolic health, and extends lifespan—has captivated scientists and nutrition enthusiasts for decades. Bryan Johnson, a well-known longevity entrepreneur, claims to have spent millions of dollars refining a diet that maximizes health and slows the aging process.

At the core of his dietary routine is a plant-based “super veggie” meal, which he consumes daily. While this meal contains several nutrient-dense components, does it truly align with the latest science on metabolic health, insulin resistance, and longevity? Let’s take a closer look at the strengths and potential pitfalls of Bryan’s anti-aging diet and what research says about its impact on health and longevity.

The Foundation of Bryan Johnson’s Anti-Aging Diet

Bryan’s “super veggie” meal consists of:

Black lentils (50g): Provides plant-based protein and fiber.
Cauliflower and broccoli (250g): Rich in antioxidants, fiber, and gut-health-promoting compounds.
Mushrooms (50g): Supports the immune system and provides beta-glucans for metabolic health.
Garlic and ginger: Known for their anti-inflammatory and cardiovascular benefits.
Hemp seeds: Provide a balance of omega-6 and omega-3 fatty acids.
Cumin and apple cider vinegar: Support digestion and help regulate blood sugar levels.
Extra virgin olive oil: Provides heart-healthy monounsaturated fats and polyphenols.

This meal is entirely plant-based, raising the question: Is Bryan Johnson a vegan? While he doesn’t explicitly label himself as such, his diet appears to exclude animal proteins and fats, relying solely on plant-based sources for essential nutrients.

While the meal is nutrient-dense and rich in fiber, antioxidants, and healthy fats, is it truly optimized for longevity, metabolic health, and insulin resistance? Let’s examine both the benefits and potential shortcomings of this approach.

The Pros: What Bryan Gets Right

Bryan’s super veggie meal contains several evidence-based components that support longevity and metabolic health.

1. High in Fiber and Antioxidants

Cruciferous vegetables (broccoli, cauliflower) contain sulforaphane, a compound known to enhance detoxification and reduce oxidative stress, which contributes to aging.
Mushrooms provide beta-glucans, which have been shown to support immune function and improve insulin sensitivity.
Garlic and ginger have well-documented effects on reducing inflammation, supporting heart health, and improving metabolic function.

2. Healthy Fats from Olive Oil and Hemp Seeds

Extra virgin olive oil is rich in polyphenols and monounsaturated fats, both of which are associated with improved cardiovascular health and longevity.
Hemp seeds provide essential fatty acids, including omega-3s, which support brain function and reduce inflammation.

3. Apple Cider Vinegar for Blood Sugar Regulation

Studies suggest that consuming apple cider vinegar (ACV) before meals can improve insulin sensitivity and reduce post-meal blood sugar spikes, making it a valuable tool for metabolic health.

4. Nutrient Density and Gut Health Benefits

This meal is rich in fiber, which supports gut microbiome diversity, an essential factor for immune function and inflammation control.
High-fiber diets are associated with a lower risk of metabolic syndrome, diabetes, and cardiovascular disease.

The Cons: What Bryan’s Diet Might Be Missing

Despite its nutrient density, this diet may not be fully optimized for longevity and metabolic health. Here’s why:

1. Is It Too Low in Protein?

Lentils are not an ideal protein source for aging individuals.
- Plant-based proteins are lower in leucine, an essential amino acid that stimulates muscle protein synthesis (MPS).
- Maintaining muscle mass is one of the most critical factors in longevity, as loss of muscle (sarcopenia) is strongly correlated with increased mortality.
Animal-based proteins (e.g., eggs, fish, lean meats) provide complete proteins with higher bioavailability and better muscle-preserving properties.

Higher protein intake from complete sources (such as fish and eggs) is associated with better muscle maintenance and longevity in older adults.

2. Glycemic Load and Insulin Resistance

While lentils contain fiber that slows digestion, they still have a high glycemic index, which can lead to blood sugar spikes in insulin-resistant individuals.

The glycemic response varies by person, and some people experience significant post-meal glucose elevations after consuming lentils.
Using a continuous glucose monitor (CGM) (which Bryan has been seen wearing) is a smart move to assess the personal impact of high-carb plant-based meals.

Better Alternatives for Insulin Sensitivity:

✅ Swap some lentils for higher-protein, lower-carb options like pasture-raised eggs, fish, or lean meats.
✅ Monitor blood sugar response using a CGM to assess how your body handles carb-heavy plant-based meals.

3. Omega-3 Balance: Missing DHA and EPA

While hemp seeds contain ALA (alpha-linolenic acid), the plant-based form of omega-3, the conversion to DHA and EPA (the bioactive forms found in fish) is less than 10% in most individuals.
DHA and EPA are essential for brain health, cardiovascular function, and reducing inflammation.

Better Alternative:

✅ Add wild-caught salmon or a high-quality fish oil supplement to ensure adequate DHA and EPA intake.

4. Lack of Animal-Based Nutrients: B12, Creatine, and Choline

Vitamin B12: Only found in animal products; deficiency can lead to neurological issues and cognitive decline.
Creatine: Found in red meat, essential for muscle energy production and cognitive function.
Choline: Found in eggs, crucial for brain health and liver function.

Solution:

✅ If following a plant-based diet, supplement with B12, creatine, and choline to avoid deficiencies.

Key Takeaways: Is This Diet Truly Optimized for Longevity?

✅ What Bryan Gets Right:

High in fiber, antioxidants, and healthy fats, supporting gut health and inflammation reduction.
Includes blood sugar-regulating compounds like apple cider vinegar.
Uses olive oil, one of the most well-researched longevity foods.

⚠️ What Might Be Missing:

Higher-quality protein sources to maintain muscle mass and prevent age-related decline.
Better omega-3 balance, since plant-based ALA conversion to DHA is inefficient.
Essential animal-based nutrients (B12, creatine, and choline) that are critical for brain and metabolic health.

The Good: What Bryan Gets Right

Bryan Johnson’s super veggie meal is built around whole, nutrient-dense foods, emphasizing fiber, antioxidants, and healthy fats. This aligns with the growing body of research showing that nutrient quality—not just calorie counting—is essential for longevity, metabolic health, and disease prevention.

Let’s take a deeper dive into how whole foods, polyphenols, and blood sugar monitoring contribute to optimal health and aging.

The Power of Whole Foods and Nutrient Density

Whole, unprocessed foods provide essential vitamins, minerals, fiber, and bioactive compounds that support metabolic health, brain function, and immune resilience. Unlike ultra-processed foods, which often lack micronutrients and fiber, whole foods help reduce inflammation, regulate blood sugar, and protect against chronic diseases.

Bryan’s meal includes:
✅ Cruciferous vegetables (broccoli, cauliflower)
✅ Garlic and ginger
✅ Olive oil and apple cider vinegar

Each of these foods has been extensively studied for anti-aging and metabolic benefits.

1. Cruciferous Vegetables: Sulforaphane for Detoxification and Longevity

Cruciferous vegetables like broccoli and cauliflower contain sulforaphane, a compound that has been linked to:

Detoxification: Supports liver function by activating Phase II detox enzymes.
Anti-inflammatory effects: Reduces oxidative stress and inflammation, key drivers of aging.
Cancer prevention: Studies suggest sulforaphane may lower the risk of several cancers, including prostate, breast, and colon cancer.
Sulforaphane might improv cognitive function and reduced oxidative stress in aging populations.
It activates NRF2, a key cellular defense mechanism that protects against inflammation and oxidative damage.

✅ Takeaway: Adding cruciferous vegetables like broccoli and cauliflower to your diet may support brain health, detoxification, and longevity.

2. Garlic and Ginger: Natural Inflammation Fighters

Garlic

Garlic is packed with organosulfur compounds that help:

Reduce blood pressure and improve circulation.
Lower LDL cholesterol and triglycerides.
Enhance immune function, reducing the risk of infections.

Garlic supplementation significantly reduced blood pressure in hypertensive patients, supporting its role in cardiovascular health.

Ginger

Ginger contains gingerols and shogaols, compounds with potent anti-inflammatory effects.

Reduces chronic inflammation, which is a major contributor to aging.
Supports digestive health, easing bloating and indigestion.
Improves blood sugar regulation, making it beneficial for insulin-resistant individuals.

Ginger supplementation lowered fasting blood sugar and improved insulin sensitivity in prediabetic individuals.

✅ Takeaway: Garlic and ginger are natural anti-inflammatory powerhouses that support cardiovascular and metabolic health.

Healthy Fats and Anti-Inflammatory Compounds

3. Olive Oil: The Heart of Longevity

Olive oil is one of the most well-researched anti-aging foods, particularly in the Mediterranean diet, which has been linked to longer lifespan and lower rates of chronic disease.

Key Benefits of Olive Oil:

Rich in polyphenols: Powerful antioxidants that protect against oxidative stress.
Improves brain health: Studies show it helps prevent neurodegenerative diseases like Alzheimer’s.
Lowers inflammation: Oleocanthal, a compound in olive oil, has similar anti-inflammatory effects to ibuprofen.
Higher olive oil consumption was associated with a 29% lower risk of cardiovascular disease.
People consuming extra virgin olive oil daily had lower rates of heart disease and improved cognitive function.

✅ Takeaway: Olive oil is a cornerstone of longevity—rich in polyphenols and healthy fats that reduce inflammation and improve brain and heart health.

4. Apple Cider Vinegar: Blood Sugar Control and Metabolic Health

Apple cider vinegar (ACV) is a simple yet powerful metabolic tool. Studies suggest it can improve insulin sensitivity, reduce post-meal blood sugar spikes, and support gut health.

How ACV Works:

Delays gastric emptying: Slows carbohydrate absorption, preventing blood sugar spikes.
Increases AMPK activation: Enhances fat metabolism and reduces insulin resistance.
Consuming 2 tablespoons of ACV before meals improved post-meal insulin sensitivity by 34% in insulin-resistant individuals.
Another study published in BMC Gastroenterology found that ACV improves gut microbiome diversity, which plays a key role in inflammation and metabolic health.

✅ Takeaway: Apple cider vinegar is a simple and effective tool for improving blood sugar control and gut health.

Bryan’s Use of a Continuous Glucose Monitor (CGM): Why It Matters

One of the most notable aspects of Bryan Johnson’s diet strategy is his use of a Freestyle Libre Continuous Glucose Monitor (CGM).

Why CGMs Are Important for Longevity and Metabolic Health

A CGM tracks real-time blood sugar levels, allowing users to see how foods impact glucose spikes. This is critical for preventing insulin resistance and metabolic disease, which are major risk factors for aging.

Benefits of Using a CGM:

Detects blood sugar spikes from high-carb foods.
Helps personalize nutrition—what works for one person may not work for another.
Supports metabolic flexibility, helping the body switch efficiently between burning glucose and fat for energy.

A study in The Journal of Clinical Endocrinology & Metabolism found that people using CGMs improved their insulin sensitivity and reduced HbA1c more effectively than those using standard blood glucose testing.

✅ Takeaway: Tracking blood sugar response with a CGM helps personalize diet choices for optimal metabolic health and longevity.

The Concerns: What’s Missing or Misunderstood?

While Bryan Johnson’s super veggie meal is packed with fiber, antioxidants, and healthy fats, it may not be fully optimized for muscle maintenance, metabolic health, and longevity. Below, we break down some of the potential nutritional gaps in his approach and what the science says about protein intake, insulin resistance, omega-3s, and sodium.

1. Is His Diet Too Low in Protein for Optimal Aging?

Why Protein Matters for Longevity

Protein isn’t just about building muscle—it plays a critical role in metabolism, immune function, and tissue repair. Research consistently shows that maintaining muscle mass is one of the strongest predictors of longevity.

Sarcopenia (age-related muscle loss) increases the risk of frailty, falls, and metabolic disease.
Higher protein intake is associated with better muscle retention and lower mortality rates in older adults.

The Problem with Lentils as a Protein Source

Lentils and other plant-based proteins are often promoted as protein-rich, but they lack essential amino acids, particularly leucine, which is critical for muscle protein synthesis (MPS).

Leucine threshold for muscle growth:5–3 grams per meal.
Lentils contain only ~0.7 grams of leucine per 50g serving, far below what’s needed to stimulate muscle protein synthesis.
Animal-based proteins like eggs, fish, and meat contain all nine essential amino acids in the right ratios to maximize muscle retention.

Older adults who consumed higher protein diets (1.2–1.6 g/kg of body weight per day) had greater muscle mass and better functional strength compared to those on lower protein diets.

✅ Takeaway: Lentils provide some protein and fiber, but they’re not ideal for muscle maintenance. Adding complete proteins like eggs, fish, or dairy would better support longevity and muscle health.

2. Insulin Resistance and Glycemic Load: Are Lentils Really Blood Sugar Friendly?

Understanding Glycemic Load and Its Impact on Metabolism

While lentils contain fiber, they still have a moderate-to-high glycemic index, meaning they can spike blood sugar levels in some individuals.

Glycemic Index (GI) of Lentils: ~30–50 (varies by type).
Glycemic Load (GL): Depends on the full meal composition, meaning a high-carb meal containing lentils could still increase blood sugar levels.

Why This Matters for Insulin Resistance

Over 50% of American adults have prediabetes or insulin resistance, yet 90% of them are unaware.
High post-meal glucose spikes contribute to chronic inflammation, arterial plaque, and metabolic dysfunction.
While Bryan uses a Continuous Glucose Monitor (CGM) to track his blood sugar response, many others may not have this luxury.

Even “healthy” carbohydrate sources can cause unpredictable blood sugar spikes in individuals with insulin resistance, reinforcing the need for personalized tracking.

✅ Takeaway: If you don’t track your blood sugar response, you might unknowingly be consuming a meal that worsens insulin resistance. Pairing lentils with more protein and fat can reduce blood sugar spikes, but some people may still struggle to tolerate them.

3. Where’s the Complete Protein and Healthy Omega-3s?

The Issue with Plant-Based Omega-3s

Hemp seeds in Bryan’s meal provide alpha-linolenic acid (ALA), a plant-based omega-3, but ALA must be converted to DHA and EPA, the bioavailable forms found in fish and seafood.

The conversion rate of ALA to DHA is less than 10%, meaning most people don’t get enough brain- and heart-protective omega-3s from plant sources alone.
DHA and EPA are critical for brain function, cardiovascular health, and reducing inflammation.

Better Sources of Omega-3s

Wild-caught salmon, sardines, and mackerel provide high amounts of DHA and EPA.
High-quality fish oil supplements are an option for those avoiding fish.

Higher blood levels of DHA and EPA were associated with a 15–20% reduced risk of cardiovascular disease.

✅ Takeaway: Relying on plant-based omega-3s alone isn’t enough—adding fish or high-quality fish oil supplements is necessary for brain and heart health.

4. The Low-Sodium Myth: Is Bryan Avoiding Salt Unnecessarily?

Why Sodium is Important for Metabolic Health

Bryan uses a sodium-free salt substitute, likely because of the outdated belief that reducing sodium is always beneficial for heart health. However, low sodium intake has been linked to insulin resistance, increased mortality, and metabolic dysfunction.

Sodium is essential for nerve function, hydration, and glucose transport.
Too little sodium increases stress hormones like aldosterone and cortisol, which can worsen insulin resistance.

✅ Takeaway: While excessive sodium can be harmful for those with hypertension, completely avoiding sodium can be just as dangerous—especially for active individuals or those practicing fasting.

Would This Diet Work for Everyone?

While Bryan’s plant-based approach works for him, it may not be ideal for everyone. Individual needs vary based on:
✔ Metabolic health (insulin resistance vs. insulin sensitivity).
✔ Activity level (sedentary vs. resistance-trained individuals).
✔ Genetics (some people need higher protein, others tolerate carbs better).

For optimal muscle maintenance, metabolic health, and longevity, some people may require:

Higher protein intake from complete sources (eggs, fish, or lean meats).
Lower-carb diets for insulin-resistant individuals.
More DHA/EPA-rich foods for brain and heart health.

✅ Personalized nutrition is key—monitoring blood sugar response, muscle mass, and metabolic markers is more important than following a one-size-fits-all approach.

The Bottom Line: A Good Start, But Not the Whole Story

Bryan Johnson’s super veggie meal is packed with fiber, antioxidants, and healthy fats, which are undoubtedly beneficial for longevity. However, it lacks optimal protein, bioavailable omega-3s, and metabolic flexibility, making it less ideal for muscle preservation and insulin resistance management.

If you’re considering adopting a similar diet, here’s how to optimize it for better aging and metabolic health:
✅ Increase protein intake with lean meats, fish, or eggs to maintain muscle mass.
✅ Monitor blood sugar response using a CGM to ensure lentils and other carbs are working for you.
✅ Incorporate DHA/EPA omega-3s from fatty fish or high-quality fish oil.
✅ Don’t fear sodium—especially if you are active.
✅ Consider occasional fasting or time-restricted eating to improve metabolic flexibility.

Final Thought: While Bryan has invested millions in anti-aging research, longevity doesn’t have to cost a fortune. A well-balanced, nutrient-dense diet that includes adequate protein, healthy fats, and smart carbohydrate choices—combined with strength training and a healthy lifestyle—will provide the same benefits without breaking the bank.

For those serious about long-term health and aging gracefully, a diet that balances nutrient density, metabolic flexibility, and muscle maintenance is the real “super veggie” approach.

References:

-2022 meta-analysis in JAMA Cardiology
-The Journal of Clinical Endocrinology & Metabolism
-2023 study in The American Journal of Clinical Nutrition
-A study in The Journal of Clinical Endocrinology & Metabolism
-Another study published in BMC Gastroenterology