Bryan Johnson’s Blueprint Protocol

What Is The Blueprint Protocol?

Bryan Johnson’s Blueprint Protocol is a daily system built to improve healthspan and slow biological aging. Instead of guessing, it focuses on data-backed routines that aim to bring the body closer to its ideal state through consistency and testing.

• Focus on longevity basics: The protocol centers around simple actions that produce the greatest impact, allowing you to focus on what truly matters for long-term health.
• Core areas of the protocol: It covers diet, exercise, sleep, skin care, and mental health, creating a complete routine designed to support the entire body.
• Built through personal testing: Bryan Johnson began by tracking the biological age of over 70 organs, using this data to guide every decision in the protocol.
• Repeated and refined: The process involved applying routines, reviewing the results, and adjusting repeatedly until consistent improvements were seen.
• Driven by measurable outcomes: Every part of the protocol is guided by metrics like inflammation levels, sleep quality, and metabolic performance.
• Consistent daily routine: The Blueprint diet, supplement plan, and daily habits are designed to be followed long-term without needing constant adjustments.
• Backed by data: Years of tracking, testing, and analysis helped shape the system into a repeatable guide that focuses on real results.

This plan is a long-term approach to health based on discipline, testing, and daily habits that work together to slow aging and improve how the body functions over time.

What Makes The Blueprint Protocol Unique?

The Blueprint Protocol wasn’t created in theory or based on guesses. It’s a real-life experiment, built on years of personal data and testing. Every part of the system comes from tracking results and improving them step by step.

• Ranking the best science: A full review of longevity research was done, and only the highest-impact protocols were selected and prioritized based on real-world results.
• Starting with real measurements: Bryan Johnson began by analyzing the biological age of over 70 organs, creating a clear picture of his body’s current state.
• Applying the science daily: The selected methods were put into daily practice, forming the foundation of the routine followed in this anti-aging plan.
• Tracking over time: The same organs and systems were measured repeatedly to see what was improving, what stayed the same, and where adjustments were needed.
• Reaching elite health metrics: By consistently refining the process, the protocol led to top 1% results in key health markers, including inflammation levels, cardiovascular function, and liver health.
• Free access to the protocol: All findings, routines, and insights from the Blueprint Longevity Protocol were shared publicly so others could follow and benefit from them.

The Blueprint Protocol Bryan Johnson designed is built on evidence, repetition, and results. It’s a system that proves what’s possible when health is measured, improved, and shared openly.

Why Did Bryan Johnson Create Blueprint Protocol?

Bryan Johnson didn’t create the Blueprint Protocol on a whim. It was built out of personal necessity, deep questions about human health, and a desire to make science-based routines available to everyone, without the confusion that often surrounds health advice.

• Challenging old assumptions: He set out to ask if aging and death are truly unavoidable or if consistent actions could significantly delay them.
• Solving personal health issues: Struggling with his own physical and mental health, he created the protocol to regain control through structure and measurable changes.
• Making health easier to follow: With so much disagreement in the health world, he aimed to build a clear and testable system that others could rely on.
• Thinking for future generations: He wanted to build something that would hold up over time, something even people centuries from now might study with interest.
• Changing the target: Rather than just treating illness, he focused on fighting aging itself, seeing death as the one opponent we all face.

Bryan Johnson’s Blueprint Protocol began as a personal mission but quickly grew into a system that questions limits, tracks progress, and makes daily health decisions easier to follow.

Blueprint Protocol Daily Routine

Bryan Johnson’s daily schedule is carefully structured to support his long-term health goals. Every part of the routine, from sleep to supplements, is designed to improve performance, slow aging, and support the body through data-backed actions.

• Bedtime setup: He’s in bed by 8:30 p.m. every night, believing that the day truly starts the night before. This helps him prioritize rest, recovery, and mental clarity.
• Consistent sleep strategy: He maintains a regular bedtime, avoids caffeine after noon, keeps his room between 60–67°F, and uses dim lighting to wind down properly.
• Morning light and breathing: Wakes up naturally around 5 a.m. and starts with breathwork, meditation, and light exposure to support circadian rhythm and alertness.
• Red light therapy and scalp care: Applies hair serum and massages his scalp with a silicone scrubber before using a red light cap to promote circulation and hair growth.
• First drink of the day: Drinks a blend of collagen protein, creatine, inulin, and prebiotics to support gut function, hydration, and muscle recovery.
• Early morning workout: Trains for about 60–90 minutes with a focus on flexibility, strength, balance, and endurance. On weekends, he mixes in hikes or other outdoor activities.
• Breakfast meal: Combines longevity-focused protein with a blueberry nut mix, extra virgin olive oil, collagen, and cocoa for a nutrient-dense, satisfying start.
• Morning supplements:
  • Essential vitamins and minerals: Covers foundational nutritional gaps and daily health needs
  • Advanced antioxidants: Supports cellular repair and protects against oxidative damage
  • NAC with ginger and curcumin: Promotes a healthy inflammatory response and liver support
  • Red yeast rice and odor-free garlic: Targets cardiovascular health and cholesterol levels
  • EPA/DHA/DPA: Delivers omega-3 fats for brain, heart, and joint support
  • Kyolic garlic: Provides added immune and blood pressure benefits
  • ProButyrate: Feeds beneficial gut bacteria and improves digestive balance
  • Proferin: Helps maintain iron levels, especially important on a mostly plant-based plan
  • NR or NMN: Supports mitochondrial function and healthy aging pathways
  • Acarbose and Metformin: Taken under medical guidance to help manage glucose and insulin response
• Skincare and grooming: Uses a morning routine with face wash, vitamin C, retinol, and exfoliation. Also includes a regular hair care routine with massage and scalp treatments.
• Focused work session: Begins deep work at 7:45 a.m., avoids distractions, and uses a sit-stand setup to stay mobile and maintain good posture throughout the morning.
• Second meal at 9 a.m.: A nutrient-packed veggie bowl with lentils, broccoli, mushrooms, fermented foods, seeds, garlic, and olive oil to support digestion, brain health, and metabolism.
• Mid-morning work session: Continues deep work with short movement breaks every 30 minutes to reduce sedentary time and maintain blood flow.
• Final meal at 11 a.m.: Includes a mix of sweet potatoes, chickpeas, tomatoes, avocado, spices, and herbs—rich in fiber, vitamins, and healthy fats for long-lasting energy.
• Additional supplements:
  • EPA/DHA/DPA: A second dose to maintain omega-3 levels throughout the day
  • Kyolic garlic: Reinforces cardiovascular and immune support
  • NAC: Additional antioxidant support to manage stress and detox pathways
  • Metformin: Helps control blood sugar and insulin response
  • Proferin: Ensures stable iron levels, especially for those avoiding meat
• Prescription stack: Includes medications for thyroid health, blood pressure, lipid levels, and metabolic function—customized to his biomarker data.
• Daily macros: Follows a calorie-controlled, mostly vegan protocol with about 2,250 calories, 130g protein, and a balanced mix of carbs and fats. Collagen is the only animal-based product.
• Afternoon work: Keeps working with regular activity breaks and limits liquid intake after 4 p.m. to support uninterrupted sleep at night.
• Evening routine: Begins winding down at 7:30 p.m. with a walk, screen-free time, and moments with family or friends. Prepares mentally and physically for rest.
• Night routine: Completes a final skincare routine before getting into bed. Typically falls asleep within minutes thanks to his consistent sleep habits.

Bryan Johnson’s Blueprint Protocol daily routine shows how small, consistent choices throughout the day can add up to major gains in health, energy, and performance.

You can read more about his full schedule, morning habits, meals, workouts, and wellness practices in our Bryan Johnson daily routine article, where we break down each part of his day in greater detail.

Supplement Stack

Bryan Johnson’s supplement schedule is organized by time of day and targeted for specific benefits. His approach isn’t about short-term energy boosts or isolated fixes. It’s designed for long-term support in areas like brain health, metabolic function, inflammation control, and cellular repair. Each stack reflects the structured system behind the Blueprint Health Protocol.

• Morning nutrient blend: Starts the day with a multi-ingredient mix aimed at improving memory, physical recovery, and overall energy function.
• Daily collagen support: Adds a protein source to assist with joint movement, maintain skin elasticity, and promote stronger ligaments.
• Creatine intake: Focuses on improving strength, mental performance, and energy production throughout the muscles and brain.
• Gut-friendly prebiotic: Encourages better digestion by feeding healthy gut bacteria and balancing microbial diversity.
• Digestive fiber boost: Helps reduce gas and bloating while keeping digestion regular and supporting gut lining health.
• Plant protein with breakfast: Supplies a high dose of protein to rebuild muscle tissue, stabilize blood sugar, and support focus.
• Nut and berry mix: Combines beneficial fats and polyphenols to promote cardiovascular health and reduce inflammation.
• Second collagen dose: Reinforces connective tissue recovery and supports smoother skin and joint function through the day.
• Healthy fat addition: Includes heart-friendly fats and antioxidants to help reduce inflammation and protect cells.
• Cocoa-based brain support: Offers flavonoids that may improve mental clarity, mood, and long-term brain health.
• Nut-based milk: Serves as a creamy, plant-based liquid that blends well while contributing healthy fats and no extra sugars.
• Daily multivitamin formula: Covers essential nutrients needed for sharper thinking, deeper sleep, and better physical recovery.
• Fat-soluble vitamin complex: Delivers bone and vision support with vitamins that require fat for proper absorption.
• Anti-inflammatory blend: Combines natural compounds to reduce soreness, support detox, and boost immune defense.
• Cardiovascular duo: Helps control cholesterol, improves heart rhythm, and supports circulation through targeted nutrients.
• Omega-3 support: Reinforces heart and brain function while lowering chronic inflammation and promoting cellular repair.
• Aged garlic benefits: Assists with immune strength and helps cleanse the system without causing digestive issues.
• Gut lining booster: Provides support for the intestinal wall to improve digestion and nutrient absorption over time.
• Plant-based iron source: Delivers iron in a form that supports energy, blood health, and oxygen delivery for active lifestyles.
• Cellular energy repair: Encourages mitochondrial health, which is important for staying energized and supporting healthy aging.
• Carb digestion control: Aims to slow down carbohydrate breakdown and reduce post-meal blood sugar spikes.
• Metabolic support (AM): Enhances insulin sensitivity and promotes cellular cleanup through pathways related to aging.
• Brain function aid: Helps protect neurons and support cognitive clarity as part of long-term mental wellness.
• Evening omega-3: Maintains fatty acid balance and supports recovery for heart, brain, and immune systems overnight.
• Second garlic extract: Reinforces earlier heart and circulation benefits while also supporting nighttime immune function.
• Nighttime antioxidant: Helps neutralize harmful compounds and prepares the body for cellular repair during sleep.
• Glucose balance (PM): A second dose to continue glucose regulation and metabolic function late in the day.
• Evening iron support: Keeps oxygen levels stable and supports plant-based nutritional needs into the night.
• Sleep-regulating hormone: A small dose taken at night to help signal the brain that it’s time to rest and maintain circadian rhythm.

The supplement plan inside the Blueprint Protocol isn’t random. It’s a consistent, measured routine built to support everything from gut function and energy to heart health and aging.

If you want to see every supplement included in his routine, visit our full Bryan Johnson supplement list article for the details.

Diet Plan

The blueprint protocol diet places a strong emphasis on timing, portion control, and food quality. Bryan Johnson’s eating pattern isn’t just about calories, t’s designed to support energy levels, digestion, and long-term health, all while slowing the pace of aging. With just a few nutrient-dense meals per day, his food intake stays highly structured, consistent, and intentional.

• Daily calorie targets: He aims for around 2,250 calories per day, carefully aligned with data on his metabolic rate, activity levels, and longevity goals.
• Macronutrient breakdown: Roughly 25% protein, 35% carbohydrates, and 40% fat, structured to support muscle repair, energy production, and hormone balance.
• Foods avoided: He avoids added sugars, seed oils, fried foods, alcohol, and most processed items, reducing internal stress and supporting stable blood sugar.
• Morning drink (5:25 am): Starts the day with a drink that includes fiber, protein, and gut-friendly ingredients, designed to nourish the microbiome and reduce cravings.
• Breakfast (6:45 am): A high-protein, polyphenol-rich meal with healthy fats to improve focus, muscle maintenance, and blood sugar control.
• Second meal (9:00 am): A plate of lentils, cruciferous vegetables, and mushrooms that provides fiber, antioxidants, and plant compounds to support immune function.
• Final meal (11:00 am): A filling bowl of cooked sweet potatoes, chickpeas, avocados, and fermented foods to round out the day with sustained energy and gut support.
• Healthy oils: Adds ingredients like olive oil and vinegar to his meals for cardiovascular benefits, better nutrient absorption, and anti-inflammatory support.
• Fermented food inclusion: Includes a few tablespoons of fermented vegetables to improve digestion, microbial diversity, and reduce inflammation.
• Consistency: His meal plan follows a set structure, which helps track internal markers, reduce decision fatigue, and create dependable results over time.
• No snacking: Avoids snacks between meals to maintain insulin sensitivity, support autophagy, and give the digestive system time to reset.

This food plan reflects how the blueprint health protocol emphasizes control, simplicity, and nourishment. It’s not about eating less, it’s about eating with intention, backed by data, and repeated with purpose.

If you want to see how this diet works in action, including the specific meals he eats each day, explore our Bryan Johnson diet routine article.

Workout Strategy

Exercise isn’t something Bryan Johnson treats as optional. It’s a daily habit built into his routine, designed to build strength, support long-term health, and align with the overall goals of the Blueprint Protocol without making things overly complicated.

• Weekly structure: This protocol includes six workouts per week, split between three days of strength training and three days of cardio to support both muscle growth and heart health.
• Recommended intensity: He aims for 150 minutes of moderate exercise where conversation is easy, and 75 minutes of high-intensity activity where speaking is difficult.
• Full-body support: Each week includes exercises that build flexibility, improve balance, and strengthen mobility, which helps him reduce injury risk and improve movement quality.
• Daily movement habits: After each meal and every 30 minutes of sitting, he moves around for 5–10 minutes to keep blood flowing and prevent stiffness.
• Focus on consistency: His mindset treats exercise as automatic. It’s something he does every day without overthinking or skipping.
• Avoiding injury: Safety is a top priority. He avoids exercises that increase risk and encourages listening to the body to avoid long-term setbacks.
• Clear priorities: Rather than getting lost in complex training ideas, he sticks with what works and be consistently active in a way that fits the rest of his schedule.
• Female-specific adjustments: For premenopausal women, strength and high-intensity work are prioritized during the follicular phase, while lighter cardio is favored during the luteal phase for better performance and recovery.
• Postmenopausal guidance: Strength training and weight-bearing exercises help protect bone density, manage insulin, and support muscle retention as hormone levels decline.
• Science-backed benefits: Regular activity is linked to longer life expectancy, better mood, and lower disease risk. Just a few hours of consistent exercise each week can cut mortality rates significantly.

The Blueprint Protocol uses fitness as one of its core tools to slow aging and improve daily performance. With the right balance of movement, structure, and rest, this part of the health protocol helps support the body in measurable, lasting ways.

For a deeper look at his exercise habits, daily movement practices, and strength-building strategy, check out our full Bryan Johnson workout routine article.

Sleep Plan

Bryan Johnson treats sleep as the starting point for everything else in his routine. It’s not just about getting rest, it’s about building a system that helps the body and brain reset, recover, and perform better every day. His sleep habits were built through years of trial, and now they form the foundation of the Blueprint Health Protocol.

• Think of sleep as a skill: Shift how you think about rest by treating yourself as a professional sleeper. Make sleep the anchor of your day and plan everything else around it.
• Create a calm-down routine: Each night, set time aside for calming activities like light stretching, breathing exercises, warm baths, or soft music to signal that the day is ending.
• Start your day with sunlight: Within 15–30 minutes of waking, expose yourself to natural sunlight to reset your circadian rhythm. If sunlight isn’t available, use a light therapy device.
• Dim the lights at night: Reduce bright lighting two hours before bedtime. Use warm or red light in the evening, avoid screens, and consider blue-light blocking glasses or filters.
• Keep your room cool and breathable: Keep your room cool, between 60–67°F (15–19°C), with breathable bedding and airflow. A warm shower or bath beforehand can also help signal your body to rest.
• Stick to a sleep schedule: Choose a bedtime that allows for 7–9 hours of sleep and stick to it every day. Avoid late nights and aim for the same schedule, even on weekends.
• Set up your bedroom for rest: Make your bedroom dark, quiet, and distraction-free. Use blackout curtains, comfortable bedding, and tools like white noise or earplugs if needed.
• Finish eating well before bed: Finish eating at least two to four hours before bed. Large meals close to bedtime can raise body temperature, impact glucose levels, and disrupt sleep.
• Cut off stimulants early: Limit caffeine, alcohol, and other stimulants at least 10 hours before sleep. Even small amounts of caffeine late in the day can make falling asleep harder.
• Track what helps you sleep: Use a sleep tracker or journal to monitor your rest patterns. Adjust your habits based on how you feel in the morning and what leads to better sleep over time.

Sleep is at the core of this longevity protocol because it impacts every part of your health. By building a consistent routine and removing the common obstacles to rest, Bryan Johnson has made sleep a daily performance tool, not just a recovery process.

If you’re interested in the full breakdown of his nighttime rituals, bedroom setup, and data-tracking methods, take a look at our Bryan Johnson sleep routine article for more details.

Hair Loss Prevention Strategy

Bryan Johnson’s approach to haircare isn’t about surface-level results. It’s focused on long-term maintenance, internal support, and daily habits that reduce hair loss and improve scalp health.

• Take action early and stick to it: He began addressing signs of hair loss in his late 20s, long before the issue became noticeable. By his mid-40s, he’s maintained a full head of hair, largely due to sticking to a consistent and proactive strategy.
• Build hair health from the inside: His supplement stack includes key nutrients like Omega-3 fatty acids, Biotin, Vitamin D, Vitamin C, Zinc, and Iron. These support not just hair growth but also overall scalp and follicle health.
• Apply a topical solution daily: A scalp treatment is used twice a day, massaged in with a silicone scrubber to stimulate circulation. This helps improve nutrient delivery and ensures better absorption of active ingredients.
• Adjust based on test results: His topical formula is personalized using lab results and genetic tests. This approach helps identify what’s most effective for his biology and reduces the risk of side effects from unnecessary ingredients.
• Use red light therapy consistently: He wears a red light cap twice daily. This helps energize hair follicles, support scalp circulation, and may encourage new hair growth with repeated use.
• Use oral treatments with caution: He includes low-dose oral medications to improve hair density and reduce shedding. Dosages are introduced gradually and monitored closely to avoid unwanted side effects.
• Test new methods thoughtfully: He experiments with newer regrowth techniques, such as PRP alternatives, but waits to see measurable results before adding anything permanently to his protocol.

The Blueprint Protocol Bryan Johnson follows for hair is a mix of consistency, data, and low-risk treatments. It reflects the same disciplined approach found in the rest of the Blueprint Health Protocol, focused on slowing biological decline with measurable steps.

To see his full hair care process, including product timing, tools, and tracking methods, head over to our Bryan Johnson hair care routine article.

Oral Care Plan

Bryan Johnson doesn’t treat oral hygiene as a minor part of his daily habits. It’s a consistent practice built to support long-term health, just like the rest of the Blueprint Protocol. Through small, repeatable steps, he aims to preserve both function and appearance as he ages.

• Start with a water flosser: Every morning and night begins with a high-pressure rinse using a water flosser. This helps dislodge food particles, clear plaque, and reach deep between teeth and under the gums.
• Floss after rinsing: He follows the rinse with thick floss, which is more effective at removing plaque from tight spaces. This extra step improves gum health and reduces inflammation.
• Brush twice a day: Bryan prefers a soft-bristle brush that protects the enamel and gums while still cleaning thoroughly. Morning and night brushing is non-negotiable in his routine.
• Alternate between toothpastes: He rotates between two fluoride-free toothpaste formulas, allowing a broader set of ingredients to target oral bacteria, sensitivity, and overall freshness.
• Scrape your tongue: A tongue scraper is used to eliminate bacteria buildup on the tongue. It’s a simple habit that helps with fresher breath and reduced oral toxins.
• Finish with mouthwash: After brushing, a gentle, alcohol-free mouthwash is used to keep the breath fresh and reduce leftover bacteria without drying the mouth.
• Use tea tree oil when needed: In the past, he added a few drops of diluted tea tree oil to water to support oral hygiene. It’s no longer a regular step, but was part of his earlier routine when rebuilding oral health.
• Wear a nighttime device: To manage teeth grinding, he uses a device while sleeping that prevents further enamel wear and promotes better jaw alignment.
• Schedule regular cleanings: He visits the dentist twice a year for professional cleanings and early detection of any oral issues that home care can’t manage alone.

The oral care approach within this protocol shows how much thought is given to even the smallest daily habits. It’s another example of how long-term results often come from steady, repeatable action.

We’ve covered the basics, but if you want the entire routine in one place, head to our detailed Bryan Johnson oral care routine article.

Skin Maintenance Strategy

For Bryan Johnson, skin health is more than appearance. It’s a way to track biological age, inflammation, and the effects of lifestyle. His approach is part of the Blueprint Longevity Protocol and focuses on small, repeatable steps that protect and improve skin over time.

• Get natural sunlight at key times: Morning and late afternoon sun exposure helps regulate your body’s clock, improves mood, and supports vitamin D production without excessive UV risk.
• Avoid direct sun at peak hours: Staying out of the sun between 10 a.m. and 4 p.m. helps limit skin damage, sunburn, and the breakdown of collagen caused by intense UV rays.
• Use physical protection when outside: Hats, UV-blocking clothing, and mineral-based sunscreen are used to reduce skin aging and lower the risk of long-term sun damage.
• Support skin repair through better sleep: Deep sleep helps reduce cortisol levels, which may lower inflammation and support skin recovery overnight.
• Eat a Blueprint-style diet: A nutrient-dense diet with plenty of whole foods supports skin clarity, reduces breakouts, and provides building blocks for collagen repair.
• Reduce fried and processed food intake: These foods are linked to increased oil production and skin dullness, which can make the skin appear older over time.
• Add collagen peptides daily: Regular collagen intake may improve elasticity, reduce fine lines, and increase hydration when combined with vitamins that support absorption.
• Supplement with niacinamide: Known to support the skin barrier, it may reduce redness, regulate oil production, and improve skin texture over time.
• Include vitamin C: This antioxidant helps with collagen synthesis and may reduce dark spots or uneven skin tone when taken regularly.
• Take hyaluronic acid orally: Helps retain skin moisture, reduces roughness, and may improve overall hydration and firmness from the inside out.
• Apply sunscreen daily: Consistent use of broad-spectrum sunscreen protects against UVA and UVB damage, helping to prevent dark spots and premature aging.
• Use topical skincare with proven ingredients: Products that include retinoids, vitamin C, and hyaluronic acid are part of his regular topical routine for supporting smoother, firmer skin.
• Measure progress with imaging tools: Scans track skin age, pigmentation, and collagen density, helping him decide which treatments or habits are most effective.
• Use red light therapy regularly: Brief, daily sessions support collagen production and skin healing by stimulating cellular activity in the dermis.
• Try advanced treatments in moderation: Options like microneedling or non-invasive injections are considered only when they provide measurable improvements.

Skincare in this extensive protocol is treated like a long-term investment in health. Each habit is part of a measurable system aimed at slowing aging and improving how skin functions, not just how it looks.

This is just a snapshot. For the full picture of how Bryan Johnson manages his skin health, check out our complete skincare routine article.