Bryan Johnson Blueprint
The full blood panel from Bryan Johnson's Blueprint longevity protocol — every marker he tracks, organized into his Essential / Advanced tiers, with the targets he aims for where he states one. These are ONE person's stated optimization goals — not a clinical reference range, not medical advice, not our recommendation. Every number is reported as publicly documented and attributed to the source.
Targets as publicly documented: longevity.haus. An author's stated goals, not a clinical reference range or medical advice.Each target below sits beside the range a named lab publishes as normal, where we hold one. The two are different things: a target is this author's stated goal, the published normal is what a lab flags against. Both are real numbers, shown as each source states them; nothing here is our recommendation.
Tier 1 · Essential
The markers that change decisions: a sensible starting set. Apolipoprotein B target <80 mg/dL published normal 60–133 mg/dL * Counts the atherogenic (LDL/VLDL) particles that lodge in artery walls and drive plaque — a more direct cardiovascular-risk measure than LDL cholesterol alone. Cited: Ference et al., JAMA 2019.
C reactive protein target <0.5 mg/L A sensitive marker of systemic inflammation; lower levels are linked to fewer cardiovascular events. Cited: Ridker et al., NEJM 2008 (JUPITER).
HbA1c target <5 % published normal 4–5.6 % Average blood sugar over roughly three months; staying low within the non-diabetic range tracks with lower metabolic and cardiovascular risk. Cited: Selvin et al., NEJM 2010.
LDL-C target <100 mg/dL The cholesterol carried by atherogenic particles; a large body of genetic and trial evidence ties lower lifelong LDL to less arterial plaque. Cited: Ference et al., Eur Heart J 2017.
ALT target <25 U/L published normal 10–40 U/L A liver enzyme; lower within the normal range suggests less liver stress or fat.
Cholesterol target <200 mg/dL Total cholesterol across all particles — a coarse screen best read alongside ApoB and LDL, not on its own.
Creatinine published normal 0.5–1.3 mg/dL * A kidney-function marker; used with eGFR and cystatin C to estimate filtration.
Cystatin C published normal 0.61–0.95 mg/L * A kidney-function marker less affected by muscle mass than creatinine.
Ferritin published normal see test The body's iron store; low signals depletion, high can signal inflammation or iron overload.
Folate published normal 1.8–9 ng/mL Folate — works with B12 to lower homocysteine and support cell division.
Glucose published normal 70–99 mg/dL Fasting blood sugar — a core metabolic marker, best read together with fasting insulin and HbA1c.
HDL-C target >50 mg/dL The 'good' cholesterol fraction; higher is generally associated with lower cardiovascular risk, though it is not itself a treatment target.
Homocysteine target <7 umol/L published normal see test An amino acid associated with cardiovascular risk; typically inexpensive to lower with B6, B12 and folate. Cited: Wald et al., BMJ 2002.
Insulin published normal see test Fasting insulin reveals insulin resistance earlier than glucose does; lower is generally more favorable metabolically.
Iron published normal 27–193 ug/dL * Serum iron — read alongside ferritin and transferrin saturation.
TSH published normal see test Thyroid-stimulating hormone — the first-line screen of thyroid function.
Triglyceride target <100 mg/dL A blood fat that rises with refined carbohydrate intake and insulin resistance; lower is metabolically favorable.
Vitamin B12 published normal see test Vitamin B12 — needed for nerves and blood, and to help keep homocysteine low.
Vitamin D target 60–80 ng/mL published normal 30–100 ng/mL Fat-soluble vitamin for bone, immune and muscle function; his target sits above the standard sufficiency cutoff and above some guideline recommendations.
Tier 2 · Advanced
Advanced markers, useful when you are actively optimizing. Apolipoprotein A-I published normal 104–225 mg/dL * The main protein of HDL; the ApoB:ApoA1 ratio refines cardiovascular risk. Cited: Yusuf et al., Lancet 2004 (INTERHEART).
Cortisol published normal 1.8–25 ug/dL * The primary stress hormone; follows a daily (diurnal) rhythm.
Estradiol (E2) published normal see test The main estrogen — important in both sexes for bone and cardiovascular health.
Free T4 published normal 0.8–2.4 ng/dL * Free T4 — the main circulating thyroid hormone, converted to active T3.
GGT published normal 5–61 U/L * A liver enzyme sensitive to alcohol and fatty liver; read with ALT and AST.
Insulin-like growth factor-I published normal 15–246 ng/mL * IGF-1 — growth-hormone signaling; a double-edged longevity marker (growth vs. aging pathways).
Lipoprotein a Lipoprotein(a) — a largely genetic, independent cardiovascular risk factor; usually measured once in a lifetime.
Magnesium published normal 1.6–2.6 mg/dL * A mineral for hundreds of enzymes; RBC magnesium reflects stores better than serum.
SHBG published normal 13.3–125 nmol/L * Binds sex hormones and sets how much testosterone is actually free.
Testosterone target 700–900 ng/dL published normal see test The primary male sex hormone; his target is the upper end of the normal adult range.
Testosterone Free published normal see test The bioavailable fraction of testosterone not bound to SHBG or albumin.
Thyroperoxidase Ab published normal 0–9 IU/mL Thyroid peroxidase antibodies — flag autoimmune thyroid disease (Hashimoto's).
Triiodothyronine (T3) reverse published normal 9–27 ng/dL Reverse T3 — an inactive thyroid metabolite that can rise under stress or illness.
Uric acid published normal 3–8.4 mg/dL * Uric acid — high levels tie to gout and to metabolic and cardiovascular risk.
* marks a range that varies by sex or age — see the test for the full breakdown.
The protocol behind the targets
Blueprint pairs these targets with a strict ~1,950-calorie vegan diet, 100+ supplements, and interventions like HBOT — and the stated lesson is to act on TRENDS over repeated tests, not single values. Example: elevated homocysteine is usually corrected with B6, B12 and folate. Context only, not advice.
Source: longevity.haus