Bryan Johnson Blueprint protocol

Introduction

Bryan Johnson, a 47-year-old former entrepreneur, has captured the public’s attention with his ambitious mission to reverse aging and extend the human lifespan through his experimental program Blueprint. By using his own body as a living experiment, he openly shares his results, allowing the public to see how various health protocols and interventions impact his aging process. In his new Netflix documentary, Don’t Die: The Man Who Wants to Live Forever (2025), we gain insight into how Bryan has dedicated his life to groundbreaking science and radical health methods that challenge the natural decline of the body.

“Talent hits the target that no one else can; Genius hits the target no one can see.”
— Bryan Johnson, Don’t Die: The Man Who Wants to Live Forever, Netflix 2025

Who’s Bryan Johnson 

Bryan Johnson, the tech entrepreneur behind Venmo and Braintree, sold these companies for a staggering $800 million in 2013. In 2021, at that time 45 years old, Bryan launched Project Blueprint, a groundbreaking initiative aimed at reversing aging and extending human lifespan — a mission that has captured global attention.

“As a species, we accept our inevitable decay, decline, and death. I want to argue that the opposite should be true.” — Bryan Johnson, Don’t Die: The Man Who Wants to Live Forever, Netflix 2025.

His solution is Blueprint, a comprehensive life-extension program where a team of 30 doctors makes all decisions regarding his health. Their mission is to optimize his lifestyle, reduce his ‘biological age,’ and ultimately help him live longer. This intricate system, which utilizes cutting-edge technologies, costs about $2 million annually — and leaves no aspect of Bryan’s life unexamined in the pursuit of his ambitious goal.

Bryan Johnson’s Blueprint project: The beginning

The background for this radical life change was a growing dissatisfaction with his life. Bryan describes how he felt he was “marching into an early death” due to an unhealthy lifestyle. Motivated to make a drastic shift, he has since invested over $4 million into a singular goal: avoiding death.

The Blueprint Project is not just a project but a lifestyle meticulously crafted from countless measurements and comprehensive body analyses. Every aspect of this lifestyle is guided by the Blueprint protocol — a systematic set of practices and interventions continuously optimized by Bryan’s dedicated medical team. Bryan Johnson believes that there are over 100 different protocols he follows every day to ensure his body is in its ideal state.

“From the moment I go to bed to the moment I wake up, my life is structured around the system,” Bryan shares.

The first multigenerational plasma transfusion

In 2023, Bryan Johnson conducted the world’s first multigenerational plasma transfusion with his son Talmage and his father Richard. The treatment attracted significant attention, leaving the media in shock. The groundbreaking procedure sparked intense debate, dividing public opinion. While some praised Bryan for pushing the boundaries of science, others criticized him for being too extreme, leading to notable criticism on social media.

Bryan Johnson Blueprint protocol

Bryan Johnson’s Blueprint reflects his belief that humans can challenge the inevitability of aging through science and discipline. By meticulously testing and refining his lifestyle, he aims to set an example of how people can dramatically improve their health and longevity. The system is extreme, requiring significant resources and dedication, but it’s rooted in cutting-edge health science and innovation.

Bryan Johnson’s personal achievements with the Blueprint Project

• Reversed his biological age by 5.1 years
• Achieved 50 perfect biomarkers
• 100 biomarkers younger than his chronological age
• Heart function as a 37-year-old
• Achieved 100% sleep performance in 30 days.
• Aging speed of 0.69, meaning for every 12 months, he ages only 8 months.

“Now I get September, October, November, and December for free.” – Bryan Johnson.

The daily routine

A day in Bryan Johnson’s life looks very different from the rest of us, as almost every minute is a battle against aging. His routine is meticulously designed to optimize his health and slow the aging process. Every aspect of his day, from meals to therapies, is carefully calculated to support his ambitious goal of reducing his biological age.

Blueprint protocol interventions

Bryan incorporates advanced technologies and therapies into his daily routine. In the morning, he uses light therapy to simulate sunlight exposure. High-stimulation electromagnetic therapy targets his lower abdomen, while 12 minutes of red light therapy promotes healing and rejuvenation. He also undergoes auditory therapy to improve hearing regulation and wears a laser cap to stimulate hair growth. His routine includes a one-hour daily workout, with more intense sessions three times a week to maintain strength and endurance — along with much more as part of his comprehensive Blueprint protocol.

For a full breakdown of Bryan’s interventions, routines, and the science behind them, visit Blueprint website.

Medical measurements

Bryan Johnson’s Blueprint relies on precise medical measurements to guide his health optimization. Daily tracking includes weight, body fat, body water, and blood glucose levels. Regular checks of his veins, prostate, and thyroid are performed, alongside advanced diagnostics such as MRI cancer screenings. A team of 30 doctors carefully monitors these metrics to ensure every intervention aligns with his goal of slowing aging.

Testing

Testing plays a crucial role in evaluating the effectiveness of Bryan Johnson’s Blueprint protocol. Regular MRI scans and ultrasound checks are conducted to detect and monitor potential health issues. Bryan’s results demonstrate the success of his approach, with key achievements such as reversing his biological age by 5.1 years and achieving 50 perfect biomarkers. He also maintains heart function comparable to a 37-year-old and an aging pace of 0.69, meaning he biologically ages only 277 days per year.

Interested in knowing your biological age? Find out more here.

The diet

As well as the rest, the meals are very structured and often referred to as Meal 1, 2 and 3. Bryan Johnson follows a highly structured, plant-based diet totaling 2,250 calories per day, with a 10% caloric restriction. His meals are carefully planned to optimize health and longevity.

Bryan divides his daily intake as follows:

1. Morning drink (5:25 a.m.) A nutrient-rich drink with Blueprint Longevity Mix, collagen protein, creatine, and prebiotics.
2. Breakfast (6:45 a.m.) Blueprint Longevity Protein paired with blueberry nut mix, olive oil, Blueprint Cocoa, and macadamia nut milk.
3. Second meal (9:00 a.m.) “Super Veggies,” a mix of black lentils, broccoli, cauliflower, mushrooms, garlic, ginger, and fermented foods, drizzled with olive oil.
4. Third and (final) meal (11:00 a.m.) A combination of veggies, nuts, seeds, and berries. An example is stuffed sweet potato with chickpeas, avocado, radishes, and a citrus dressing.

Throughout the day, Bryan consumes more than 100 supplements, carefully timed to align with the optimal moments for absorption and effectiveness.

All recipes are available on the Blueprint website here.

Bryan Johnson supplements list and regime 

Bryan Johnson navigates his day with a meticulously planned supplement routine, involving over 100 different products, each chosen with precision to support his health goals. These supplements span a wide range of vitamins, minerals, antioxidants, and other compounds, each deliberately included to enhance cognitive functions, protect joints, strengthen cardiovascular health, and optimize cellular processes. They are taken at carefully selected times to ensure optimal absorption and effectiveness.

His day begins with a significant dose of supplements in the early morning, followed by another large intake at 11 a.m., which he refers to as his “dinner.” His routine concludes with melatonin just before bedtime to promote restful sleep, while other supplements are distributed throughout the day as part of his comprehensive Blueprint protocol.

Recently ended his use of Rapamycin

Every supplement in Bryan’s regimen is rigorously tested to evaluate its impact on his body. In his Netflix documentary, Bryan revealed that he may have had “the most aggressive rapamycin protocol in the industry,” reflecting his drive to explore cutting-edge anti-aging science. However, after further evaluation, he later stopped taking rapamycin, concluding that it “probably did him more harm than good.” This decision highlights his commitment to refining his approach based on results and evidence.

What supplements does Bryan Johnson take?

Here are some of the supplement Bryan Johnson has included into his blueprint protocol

Collagen

Bryan Johnson includes collagen peptides in his daily routine to support skin, joints, and overall regeneration.

Read more about collagen and its benefits here.

Ca-AKG

Calcium Alpha-ketoglutarate (Ca-AKG), a calcium salt, has captured the longevity community’s attention. Used in a mouse study, it demonstrated potential to extend lifespan, delay aging conditions, reduce frailty, and mitigate chronic inflammation.

Hyaluronic Acid

This compound brings important benefits, It is a key component of connective tissues, skin, and the fluid that lubricates joints. 

Hyaluronic acid typically receives well tolerance and most consider it safe in appropriate doses. It’s a crucial component in many skincare and medical products thanks to its hydrating and tissue-supportive properties.

B Complex

This vitamins booster includes thiamine (B1), Riboflavin-5-phosphate (B2), Niacinamide (flush free Niacin – B3), Calcium D-pantothenate (B5), D-Biotin (B7) & Pyridoxal-5-Phosphate (Vit B6).

The body instantly absorbs this methylated vitamin form, enhancing energy metabolism, homocysteine regulation, nutrient metabolism, heart function, and neurological health.

Our Spermidine supplement include a your daily dose of Vitamin B complex.

Vitamin D3

Vitamin D3 is essential to maintain bones strong, since it’s normally obtained from the diet or by sunlight energy. Also, Vitamin D It’s a powerful immune system booster and plays an important role in protecting us from seasonal diseases.

You can also try Purovitalis Vitamin D3, produced with Liposomal technology to boost your body absorption.

NR or NMN 

Bryan Johnson incorporates either NR or 500 mg NMN into his daily supplement routine, both of which are precursors to NAD+, a coenzyme essential for cellular energy production and DNA repair. These supplements are a vital part of his longevity-focused regimen, supporting metabolic health and combating the effects of aging.

Lean more about NMN here.

Spermidine

Bryan Johnson strategically includes spermidine in his diet, particularly for its role in autophagy—the body’s natural process of clearing out damaged cells and regenerating newer, healthier ones. Previously featured in his “Green Giant” beverage, Bryan now consumes 10 mg of spermidine as a supplement to support cellular renewal and overall vitality, aligning with his comprehensive anti-aging strategy.

Zinc

Bryan Johnson’s Supplements list also includes zinc, an important mineral for the body that works to support our natural defense system, directly linked to the immune system.

Conclusion

The world can say what it wants about Bryan Johnson, but his dedication to health and longevity is undeniable. You have to admire the level of commitment he has shown in challenging the status quo of aging. Through his Blueprint program, Bryan not only seeks to optimize his own life but also shares his findings openly, demonstrating a genuine mission to inspire others.

It’s clear that his goal goes beyond personal gain. His willingness to document every step of his journey reflects a deep desire to encourage more people to embrace healthier lifestyles and rethink their approach to well-being. Bryan’s work pushes boundaries, opening up new possibilities for how we view health, aging, and longevity.

While experts may debate the science and ethics behind his methods, Bryan’s Blueprint is more than just a personal experiment—it’s an invitation for others to explore, learn, and adopt new perspectives on health and aging.

You may also find it interesting to read: David Sinclair’s Supplement Regime and Peter Attia’s Supplements: What He Takes & Insights from His Book

References:

1. Bryan Johnson’s Blueprint Website. Available at: https://protocol.bryanjohnson.com.
2. Bryan Johnson’s Interview with Time Magazine. Available at: https://time.com/6266637/bryan-johnson-anti-aging/.
3. Bryan Johnson’s Protocol. Available at: https://protocol.bryanjohnson.com.Blueprint Protocol Page. Available at: https://blueprint.bryanjohnson.com/pages/blueprint-protocol.
4. Don’t Die: The Man Who Wants to Live Forever. Netflix, 2025. Available at: https://www.netflix.com.
5. Bryan Johnson’s Wikipedia Page. Available at: https://en.wikipedia.org/wiki/Bryan_Johnson_(entrepreneur).