Bryan Johnson’s Diet Routine in 2025

The Bryan Johnson Diet Design

Bryan Johnson’s diet isn’t just a random collection of meals. Much like the way he built software at Venmo, he has taken a systematic approach to designing his diet. Every step has been carefully thought out, starting with version one and evolving into better versions over time.

• Software-Like Approach: He applies the same methodology to his diet that he did when creating software. Just as you improve software by releasing new versions, he has designed his diet through continuous improvement. Every version of his diet is better than the last.
• Scientific Evidence Review: He spends time reviewing the best available scientific studies to make informed decisions about what to include in his diet. His goal is to use only clinically supported ingredients at the correct doses, which makes his diet highly precise and personalized.
• Calorie Selection: In the Bryan Johnson Blueprint diet, every calorie counts. Johnson approaches food choices with a “survival of the fittest” mentality—only the most beneficial foods make it into his diet. He evaluates the impact of each food choice to ensure it contributes to his goals for anti-aging and health optimization.
• Ongoing Testing: He measures the impact of his diet by monitoring how his body responds to different foods and nutrients. If the diet produces the expected results, he keeps it in his routine. If not, he moves on to version two, three, and beyond, ensuring each iteration improves on the last.
• Long-Term Health Goals: The ultimate aim of the Bryan Johnson diet plan is to maximize health and longevity. With every version of his diet, he removes the less effective elements and adds what works best, all with a focus on anti-aging.
• Blueprint for Success: This methodical approach forms the foundation of the Bryan Johnson anti-aging diet. The continuous process of testing and improving his meals allows him to stick to a diet that optimizes his health on a daily basis.

Bryan Johnson’s diet has evolved into a precise and efficient system designed to support his long-term health goals. His daily diet is more than just a meal plan; it’s a blueprint for better living.

Daily Macros

The Bryan Johnson diet routine follows a clear and consistent structure. Instead of constantly switching between trends, he sticks to a carefully planned calorie and macro target each day. This disciplined approach supports his goals around longevity, energy, and mental clarity, and it’s easy for others to model when building their own version of the Blueprint diet.

• Daily calories: Around 2,250 per day, reflecting a 10% reduction from the standard recommended intake to promote better long-term health and support his anti-aging goals.
• Protein intake: Roughly 130 grams daily, or about 25% of total calories, to help maintain lean muscle mass and assist with recovery from workouts and everyday activity.
• Carbohydrate intake: Around 206 grams per day, making up 35% of his total calories, mostly from nutrient-dense, whole food sources that offer slow, steady energy.
• Fat intake: Approximately 101 grams daily, or 40% of his calories, with a focus on healthier plant-based fats that support brain health and hormone balance.
• Foods avoided: He cuts out sugar, processed snacks, fried foods, alcohol, artificial sweeteners, seed oils, bread, dairy, and pasta to reduce inflammation and avoid blood sugar spikes.
• Diet preference: Primarily vegan by choice, with the exception of collagen peptides, allowing flexibility for others to include or exclude animal products based on their own needs.

This balanced macro setup forms the foundation of the Bryan Johnson anti aging diet, helping support his goal of age reversal while staying practical enough to follow consistently.

Morning Drink

At 5:25 am, Bryan begins his day with a measured 8 oz drink designed to give his body a clean and efficient start. This early morning routine focuses on fueling the gut, supporting muscles, and preparing for the day’s physical and mental demands. It’s a consistent feature of the Bryan Johnson routine and diet that remains the same—even during travel.

• Longevity powder blend: One full scoop added to the drink, offering a wide range of nutrients and plant-based compounds that help support energy levels and long-term health.
• Collagen protein: Delivers 11 grams of protein to assist with skin hydration, joint protection, and recovery—an important element in the Bryan Johnson age reversal diet.
• Creatine: A total of 5 grams, with 2.5 grams already included in the blend and 2.5 grams added separately. This supports brain function, muscle power, and overall physical performance.
• Prebiotic galactooligosaccharides: Half a teaspoon included to promote a healthier gut environment, support immune function, and enhance digestive efficiency.
• Inulin: One teaspoon for added prebiotic fiber, which helps manage appetite, feed beneficial gut bacteria, and support smooth digestion throughout the morning.

This drink is a powerful part of the Bryan Johnson daily diet, helping him stay consistent with his longevity goals and giving his body the nutrients it needs before the day begins.

Breakfast

As part of the Bryan Johnson Blueprint Protocol, the 6:45 am meal is focused on consistency and function. It’s designed to keep energy steady, support tissue repair, and minimize anything that could slow the body down. Everything in this meal has a role to play and nothing is added just for taste or tradition.

• Longevity protein blend: Paired with a blueberry and nut mix, this provides a base of protein, fiber, and healthy fats to keep blood sugar balanced and hunger controlled through the morning hours.
• Collagen protein: Delivers an extra 11 grams of protein that supports the structural systems of the body, including joints, skin, and tendons, especially important during aging or recovery phases.
• Extra virgin olive oil: One tablespoon added for its nutrient-absorbing properties and heart-healthy fats, making the meal more filling without relying on processed oils or additives.
• Cocoa powder: 6 grams used to boost antioxidant intake, with added benefits for circulation and mental sharpness without relying on stimulants.
• Macadamia nut milk: Acts as the base liquid, offering a smooth texture and healthy fat content while staying low in sugar and easy on digestion.

This no-frills breakfast fits cleanly into the Bryan Johnson diet plan, giving the body what it needs to perform while cutting out anything that could get in the way of long-term progress.

Morning Supplement Stack

This supplement stack is a core element of the Bryan Johnson anti-aging diet. Taken immediately after the morning meal, it supports gut function, cellular repair, and metabolic stability to keep the body performing at its best throughout the day.

• Essentials blend: Two capsules packed with daily vitamins and minerals to fill nutritional gaps, bolster immune defenses, and sustain steady energy levels.
• Soft gel formulation: One capsule to enhance the uptake of fat-soluble nutrients like vitamin D and omega-3s, ensuring the breakfast fats deliver maximum benefit.
• NAC + ginger + curcumin combo: Three capsules chosen for their antioxidant and anti-inflammatory properties, supporting recovery and reducing cellular stress.
• Red yeast rice with garlic: One capsule aimed at maintaining healthy cholesterol levels and promoting smooth circulation without stronger medications.
• Omega-3 blend (EPA/DHA/DPA): 800 mg of essential fatty acids that support brain health, joint comfort, and heart function until lunchtime.
• Garlic extract: A 1.2 g dose that adds antimicrobial support, helps maintain healthy blood pressure, and contributes to a balanced microbiome.
• ProButyrate: 600 mg to feed beneficial gut bacteria, support the gut lining, and aid mood and appetite regulation through short-chain fatty acid production.
• Proferrin: 10.5 mg included to sustain healthy iron levels, ensuring efficient oxygen transport for stamina and cognitive clarity.
• NR or NMN: A daily dose of 450 mg NR or 500 mg NMN designed to boost mitochondrial energy and promote DNA repair over time.
• Acarbose: 200 mg prescription supplement to slow carbohydrate digestion, helping control post-meal blood sugar spikes.
• Metformin: 500 mg used to improve insulin sensitivity and support healthy blood sugar levels as part of a structured routine.
• Plasmalogens (Glia and Neuro): 1 mL of each formula to help reinforce brain cell structure, support memory, and maintain cognitive performance.

This carefully sequenced supplement regimen highlights how every element of the breakfast routine ties back to long-term health goals. In the broader blueprint diet, these capsules work together to optimize nutrient delivery, maintain steady energy, and reinforce the consistency needed for true longevity.

If you’re interested in how each supplement fits into his routine, be sure to visit our full Bryan Johnson supplement list article for all the details.

Super Veggie Meal

This 9 am meal is one of the most nutrient-dense parts of Bryan Johnson’s diet. Instead of grabbing a snack or a shake, he puts together a carefully balanced plate of vegetables, legumes, and fermented foods. It’s designed to nourish the body deeply while keeping digestion, blood sugar, and focus in check for the rest of the morning.

• Black lentils: Uses 45 g dry (about 150 g cooked) for a steady source of complex carbohydrates, plant protein, and fiber that supports stable energy and gut health.
• Broccoli (head + stalk): Adds 250 g to provide sulforaphane, fiber, and essential vitamins like C and K, all of which contribute to detox support and digestive function.
• Cauliflower: Includes 150 g for its high antioxidant content, natural compounds that support cellular repair, and fiber that helps maintain fullness.
• Shiitake or maitake mushrooms: Adds 50 g of either variety for beta-glucans, B vitamins, and immune-boosting compounds that contribute to long-term resilience.
• Garlic and ginger: Uses one clove of garlic and 3 g of fresh ginger root to enhance flavor while offering natural antibacterial and anti-inflammatory benefits.
• Brighteners: Squeezes in the juice of one lime and adds 1 Tbsp each of cumin and apple cider vinegar to aid digestion, balance pH, and improve absorption of minerals.
• Hemp seeds: Sprinkles in 1 Tbsp for omega-3 and omega-6 fatty acids, along with added protein and minerals like zinc and magnesium.
• Finishing touch: Drizzles 1 Tbsp of extra virgin olive oil for heart-healthy fats and finishes with 1–4 Tbsp of fermented vegetables such as kimchi, beets, or cabbage to support gut microbiota.

By mid-morning, his body receives another round of targeted nutrients that support both short-term performance and long-term health goals. It’s a consistent part of the Bryan Johnson diet routine that focuses on nourishment through whole, functional foods.

Inside His 11 AM Dinner Routine

Yes, he really eats dinner at 11 a.m., not 11 p.m., and no, it’s not a typo. As part of the Bryan Johnson daily diet, this early final meal is intentional. It’s designed to support digestion, recovery, and energy balance by ending food intake before midday. While the exact ingredients can vary, one example is a nutty pudding that’s rich in protein, antioxidants, and healthy fats.

• Nutty pudding base: Combines a blend of berries, nuts, and plant-based ingredients to create a rich, satisfying texture. This midday dish delivers a mix of fiber, vitamins, and healthy fats without spiking blood sugar.
• Protein content: Offers 26 grams of protein per serving, providing steady energy and helping maintain muscle function throughout the second half of the day.
• Antioxidant-rich ingredients: Includes cocoa, pomegranate, and grape seed extract, all of which are known for their protective effects against inflammation and cellular stress.
• Olive oil addition: Stirred in at the end, one tablespoon of extra virgin olive oil helps improve nutrient absorption and adds heart-healthy fats to balance the meal.

Alongside the meal, he also takes a small set of supplements to support energy, blood sugar control, and immune health:

• EPA/DHA/DPA (800 mg): Delivers essential omega-3 fatty acids that support brain function, reduce inflammation, and promote cardiovascular health, especially beneficial when consumed during a low-inflammatory meal.
• Garlic (1.2 g): Taken for its antimicrobial, antiviral, and heart-supporting properties, garlic helps maintain vascular health and strengthens immune function.
• NAC (1,800 mg): N-acetylcysteine works as a powerful antioxidant, helping to replenish glutathione levels, reduce oxidative stress, and support liver detoxification processes.
• Metformin (500 mg): Used to help regulate glucose metabolism, improve insulin sensitivity, and maintain stable blood sugar levels during fasting periods.
• Proferrin (10.5 mg): A heme iron supplement that supports red blood cell production, oxygen transport, and energy levels, especially important in a plant-focused diet.

This combination of nutrient-dense food and targeted supplementation reflects the thoughtful structure behind the Bryan Johnson diet plan. Every element is timed and selected to support performance, recovery, and long-term health without relying on frequent meals or unnecessary extras.

DIY vs Blueprint Stack

When it comes to the Bryan Johnson diet, you have two clear paths to follow. He generously shares all the details of his diet for free, allowing you to replicate it at home. On the other hand, he’s also developed a product through Blueprint that offers a simpler, cost-effective approach. No matter which route you take, whether it’s the free DIY option or using Blueprint, both paths lead to better health, and the choice is entirely up to you.

DIY Approach

• Free Resources: He shares his entire diet process openly. If you prefer a hands-on approach, you can take his guidelines and apply them yourself at home without any cost.
• Personalized Effort: With the DIY path, you’re responsible for sourcing the ingredients and following the diet structure according to your needs. This approach is great if you want more control over your meals while adhering to the Bryan Johnson diet plan.
• Freedom to Customize: The DIY option allows you to tweak the diet to fit your lifestyle and preferences while still following Bryan Johnson’s overall anti-aging diet principles.

Blueprint Approach

• Ready-Made Convenience: For those who prefer simplicity, the Blueprint Bryan Johnson diet is designed to take the guesswork out of the process. You can use his product to follow the diet with ease.
• Cost-Effective and Time-Saving: With the Blueprint stack, the focus is on simplifying the diet without compromising the benefits. It offers a budget-friendly alternative for those who don’t want to spend time sourcing and preparing each component.
• Proven Success: By following the Blueprint Bryan Johnson diet, you’re essentially following the same science-backed regimen that Johnson has carefully curated, without the need to experiment or adjust it yourself.

Bryan Johnson’s diet offers flexibility. You can go the DIY route by following the Bryan Johnson daily diet with free resources, or you can opt for the convenience of the Blueprint version. Either way, both paths offer a sustainable approach to health and longevity.