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Bryan Johnson's Blueprint Protocol (2025)

Bryan Johnson

Bryan Johnson

Tech entrepreneur, founder of Blueprint, CEO of OS Fund

protocol.bryanjohnson.com

Bryan Johnson sold Braintree/Venmo to PayPal for $800M and redirected his life and fortune toward a single goal: don't die. His Blueprint protocol is publicly documented at protocol.bryanjohnson.com and updated monthly. It includes daily blood draws, continuous glucose monitoring, nightly MRI sleep tracking, quarterly full-body imaging, and over 100 biomarker tests. The protocol is managed algorithmically — Johnson removed human willpower from the equation entirely.

Core Philosophy

  • "Don't die" — death prevention as the singular life mission
  • Algorithms over willpower: all health decisions made by data, not cravings or mood
  • Eating window closes at noon — 23-hour fast daily, all calories consumed in the morning
  • Measure everything: 100+ biomarkers monthly, continuous glucose, nightly sleep staging, quarterly full-body MRI
  • Blueprint Stack: 74 compounds in one system — the world's most documented supplement protocol
  • Exercise 1 hour every single day without exception
  • Sleep is the highest priority: 8:30pm bedtime, blackout room, temperature controlled

Pre-Workout & Morning Nutrition (5:25–5:35 AM)

Johnson begins every day the same way. Pre-workout comes first, then the primary meal immediately after training. All food is consumed by noon.

Blueprint Longevity Mix

Comprehensive micronutrient foundation — 74 compounds including vitamins, minerals, polyphenols, and longevity compounds

1 scoop
5:25 AM pre-workoutJohnson's proprietary formulation. Contains CA-AKG, glucosamine sulfate, hyaluronic acid, and numerous compounds not found in standard multivitamins

Creatine Monohydrate

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Muscle strength, cognitive neuroprotection, mitochondrial health

7.5g total (5g + 2.5g in mix)
Pre-workoutOne of the most evidence-backed supplements — 500+ studies

Prebiotic Fibre Stack

Microbiome diversity, gut barrier integrity, SCFA production

GOS 0.5 tsp + Inulin 1 tsp + Arabinogalactan 1 tsp
MorningJohnson measures his gut microbiome monthly via stool testing — the most quantified microbiome protocol in existence

Blueprint Collagen Peptides

Connective tissue, joint health, skin structure

11g
Post-workout breakfastVitamin C cofactor required for collagen synthesis — also included in the mix

Extra Virgin Olive Oil (Snake Oil)

Oleocanthal (anti-inflammatory), polyphenols, fat-soluble nutrient absorption

30mL (2 tablespoons)
With breakfastJohnson launched his own EVOO brand "Snake Oil" — cold-pressed, third-party polyphenol tested

NMN or NR (alternating)

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NAD+ precursor — restores declining NAD+ with age

NMN 500mg OR NR 450mg
With breakfastJohnson alternates between NMN and NR 6 days per week. Recent data suggests cycling may prevent adaptation.

EPA/DHA Omega-3

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Cardiovascular protection, neurological health, anti-inflammation

800mg EPA/DHA/DPA
With breakfast

Ashwagandha + Rhodiola

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Cortisol regulation, adaptogenic stress response, cognitive clarity

KSM-66 Ashwagandha 120mg + Rhodiola 120mg
Morning

Prescription Medications (Noon)

Johnson takes all prescription medications at noon with his final calorie intake of the day. Several are among the most investigated longevity drugs in science.

Metformin

AMPK activation, glucose regulation, longevity signalling via AMPK pathway

500mg (6-week on/off cycles)
Noon with foodRx only. Johnson cycles metformin 6 weeks on, 6 weeks off to prevent adaptation. Unlike Attia, he has not abandoned metformin.

Acarbose

Blunts post-meal glucose spikes by inhibiting alpha-glucosidase enzyme. Extended ITP mouse lifespan.

200mg
With mealsRx only. One of only 3 drugs to extend lifespan in the Interventions Testing Program (ITP). Johnson wears a CGM and tracks glucose responses in real time.

Jardiance (Empagliflozin)

SGLT2 inhibitor — reduces cardiovascular mortality, renal protection, metabolic benefits

10mg
MorningRx only. Originally a diabetes drug with extraordinary cardiovascular mortality data (EMPA-REG trial: 38% reduction in CV death). Attia also uses SGLT2i for high-risk patients.

Candesartan

ARB blood pressure agent with emerging neuroprotective and longevity data

8mg
DailyRx only. ARBs (angiotensin receptor blockers) have epidemiological associations with reduced dementia risk beyond blood pressure effects.

Repatha (Evolocumab)

PCSK9 inhibitor — aggressively lowers LDL-C and ApoB to near-zero cardiovascular risk range

140mg injection every 2 weeks
Biweekly injectionRx only. Johnson targets ApoB under 60 mg/dL — the most aggressive cardiovascular prevention stance available outside clinical trials.

Armour Thyroid + Levothyroxine

Thyroid hormone replacement and optimisation

60mg + 100mcg
DailyRx only. Johnson discovered suboptimal thyroid function via comprehensive testing. Many people have subclinical thyroid dysfunction that goes undetected.

Tadalafil (Cialis)

PDE5 inhibitor — vasodilation, erectile function, potential cardiovascular and neuroprotective benefits

2.5–5mg
DailyRx only. Low-dose daily tadalafil improves endothelial function. Emerging data on longevity and neurological protection.

Oral Minoxidil

Hair retention — systemic vasodilator at low doses

3.75mg
DailyRx only. Johnson developed significant hair thinning. Oral minoxidil at low dose is effective and increasingly prescribed off-label.

Diet: The Super Veggie & Noon Cutoff

Food is medicine in the Blueprint protocol. Johnson eats the same meals daily — removing decision fatigue and optimising every calorie for longevity nutrients.

Super Veggie Bowl

Lentils + broccoli + cauliflower + mushrooms + garlic + ginger + lime + hemp seeds + olive oil. Designed to maximise polyphenols, fibre, and plant protein.

1 bowl
Post-workout breakfast (primary meal)Broccoli sprouts (sulforaphane), garlic (allicin), mushrooms (beta-glucans), and hemp seeds (complete protein) all have individual longevity evidence bases.

Noon Food Cutoff

AMPK activation, autophagy induction, metabolic flexibility, growth hormone release during fasting period

All food consumed by 12:00 PM
Daily protocolJohnson's 23-hour fasting window is the most aggressive time-restriction protocol among longevity experts. He reports fasting IGF-1 at levels 40% below population average.

Caloric Restriction 10%

Mild CR activates longevity pathways (AMPK, sirtuins) without sarcopenia risk

2,250 kcal/day (~10% below calculated TDEE)
DailyJohnson tracks macros precisely: 130g protein (25%), 206g carbs (35%), 101g fat (40%). Macros optimised per his regular body composition testing.

Sleep & Evening Protocol

Johnson treats sleep as the highest-priority health intervention. His evening protocol is as rigid as his morning one.

Sleep Timing

8.5 hours in bed. Johnson tracks sleep with Oura Ring and nightly EEG headband. Deep sleep percentage is a primary optimisation target.

8:30 PM bedtime, 5:00 AM wake
Every night without exceptionNo food after noon, no liquids after 4 PM — reduces nocturnal digestion and bathroom interruptions. Johnson's deep sleep is documented at levels significantly above population average.

Melatonin

Circadian signal — Johnson uses pharmacologically accurate dose, not the 5–10mg commonly sold OTC

0.25–0.5mg (very low dose)
30 min before 8:30 PM bedtimeResearch shows 0.3mg is the dose that matches endogenous melatonin levels. Most OTC doses (5–10mg) are 10–30x higher than needed — causing receptor downregulation over time.

Blueprint Skin Protocol

Skin biological age reduction — Johnson has documented facial age reversal via VISIA skin analysis

Cleanser + Serum + Moisturiser + Tretinoin 0.025%
8:00 PMTretinoin is the only topical ingredient with RCT evidence for reversing photoaging. Prescription only. Johnson's skin biological age is documented as significantly younger than chronological age.

Important Disclaimer

Bryan Johnson's protocol is the most extreme documented longevity intervention in existence. Most items require prescriptions (metformin, acarbose, Jardiance, rapamycin, Repatha, Candesartan, thyroid medications, tadalafil, minoxidil). This page is strictly educational. Do not replicate prescription elements without physician oversight. Johnson is testing himself as an experiment of one — not as a clinical trial.

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At a Glance

Supplements100
Est. monthly cost$1,000–2,000/month (supplements only). Full protocol ~$2M/year with physician team.
ComplexityAdvanced
ApproachAlgorithmic self-optimisation
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