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.
Foundational longevity blend One scoop of his core mix (provides creatine, ubiquinol/CoQ10, glutathione, amino acids and more)
His all-in-one cornerstone; consolidates many single ingredients into one scoop.
Essential micronutrients His essentials capsules (B vitamins, vitamin D, selenium, iodine, calcium, probiotics) plus the softgels (K1, K2, lutein, astaxanthin), and a low dose of lithium orotate (1mg), which he includes for its proposed neurological effects; evidence in healthy adults at this dose is limited
Covers common dietary gaps in two simple products.
Omega-3 (EPA/DHA) A low-metal, high-purity fish oil daily
Strong evidence for cardiovascular and brain health.
Eat plant-forward in a tight daytime window ~2,250 kcal; meals roughly 6 to 11 am; ~130 g protein; high fiber
Whole-food, circadian-aligned eating is one of the highest-ROI levers.
Creatine 5 g/day (some delivered via the Longevity Mix and protein)
Among the best-evidenced supplements for muscle, brain and energy.
Exercise and protect sleep ~1 hr movement/day, intense 3x/week; consistent early sleep
Exercise and sleep are the most evidence-backed longevity interventions, full stop.
Antioxidant and cellular support His advanced antioxidant blend (covers items like NAC, ginger, curcumin)
Targets inflammation and oxidative stress; evidence varies by ingredient.
NAD+ support (optional) NMN or NR (contested human evidence)
Aims to support NAD+ that declines with age; human longevity evidence is limited.
Prescription and clinical interventions He stopped rapamycin on Sept 28, 2024 after nearly 5 years, citing side effects (skin/soft-tissue infections, lipid changes, glucose elevation, higher resting heart rate) that he judged not worth the uncertain benefit. He has cycled metformin. Prescription only, physician required.
Listed to describe his approach. We do not sell or dose these; never self-prescribe.
Track your biomarkers Regular blood panels guide every change
Measurement is the backbone of the whole protocol; without it the rest is guesswork.
The thesis is that aggressive measurement plus targeted nutrition, supplements and therapies can slow measured ageing.
View sources
Don't Die: The Man Who Wants to Live Forever (Netflix, 2025)
The Human Upgrade Ep 1211: Dave Asprey hosts Bryan Johnson
The Blueprint Protocol (Bryan Johnson, official, full intervention list and doses)
I Stopped Taking Rapamycin (Bryan Johnson, official blog)
Blueprint Essential Capsules (ingredient list)
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 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.
Is this for you
- 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
Cautions
- 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
Common questions
Some links earn us a commission. It never affects our picks or grades. See our affiliate disclosure.