Blueprint Daily Protocol
Bryan Johnson's Blueprint is a data-driven self-experiment built around diet, exercise, devices and a large supplement stack. It centers on a plant-forward ~2,250-calorie diet eaten in a 6-to-11am window with about 130g protein, exercise and supplements tuned to his biomarkers and medical team. The most transferable, well-evidenced pieces are sleep, exercise, whole foods and creatine; most other compounds remain experimental.
Bryan Johnson's Blueprint is a data-driven self-experiment: a plant-forward diet of about 2,250 calories eaten in a roughly 6 to 11 am window, around 130 g protein, daily exercise, devices, and a large supplement stack, all tuned to his biomarkers and a medical team. His personal protocol runs to over 100 daily doses; the commercial Blueprint line is the simplified, purchasable version of it. This page sells those Blueprint products for people who want to follow it directly, and is honest about which parts have strong evidence and which are experimental.
Why it works▼
Foundational longevity blend
His all-in-one cornerstone; consolidates many single ingredients into one scoop.
Essential micronutrients
Covers common dietary gaps in two simple products.
Omega-3 (EPA/DHA)
Strong evidence for cardiovascular and brain health.
Eat plant-forward in a tight daytime window
Whole-food, circadian-aligned eating is one of the highest-ROI levers.
Creatine
Among the best-evidenced supplements for muscle, brain and energy.
Exercise and protect sleep
Exercise and sleep are the most evidence-backed longevity interventions, full stop.
Antioxidant and cellular support
Targets inflammation and oxidative stress; evidence varies by ingredient.
NAD+ support (optional)
Aims to support NAD+ that declines with age; human longevity evidence is limited.
Prescription and clinical interventions
Listed to describe his approach. We do not sell or dose these; never self-prescribe.
Track your biomarkers
Measurement is the backbone of the whole protocol; without it the rest is guesswork.
- Longevity optimisers who like data and routine
- People who already nail sleep, exercise and diet
- Readers who want to follow Blueprint directly with his own products
- Readers who want the honest evidence picture, not the hype
- His personal protocol (100-plus items, a medical team, reportedly ~$2M/yr) is not a template to copy wholesale; the commercial Blueprint products are the simplified version
- Many longevity compounds (NMN, resveratrol, spermidine, Ca-AKG) have limited or contested human evidence; treat them as experimental
- Prescription medications and clinical therapies in his protocol are physician-only; we do not sell or dose them, and you should never self-prescribe
- Get bloodwork and consult a doctor or pharmacist before starting supplements; interactions are possible
- Educational only, not medical advice
- Lithium orotate is an unregulated supplement, not the same as prescription lithium carbonate; it can affect thyroid and kidney function and interacts with NSAIDs, diuretics and some blood-pressure medications. Talk to a doctor before taking it, especially if pregnant, breastfeeding, or on other medications
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Bryan Johnson and is not created, reviewed, endorsed by, or affiliated with Bryan Johnson or Founder · Blueprint.