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Bryan Johnson

@bryanjohnson

📋 Unclaimed profile

Founder of Blueprint — the world's most measured anti-aging protocol. Built and sold Braintree/Venmo to PayPal. Now dedicating life to not dying.

blueprint.bryanjohnson.com𝕏YouTubeInstagram
longevity
biohacking
anti-aging
supplements
nutrition
6 protocols·1 followers·0 following

Protocols

View Details

Supplements (12)

Blueprint Longevity Mix

daily · Morning pre-workout (5:25am)

Blueprint

1 scoop
Creatine Monohydrate

daily · Morning pre-workout

Blueprint

2.5g (+ 2.5g in Longevity Mix = 5g total)
Prebiotic Galactooligosaccharides

daily · Morning pre-workout

½ tsp
Inulin

daily · Morning pre-workout

1 tsp
Arabinogalactan powder

daily · Morning pre-workout

1 tsp
Blueprint Essential Capsules

daily · With breakfast (~5:35am)

Blueprint

2 capsules
Blueprint Advanced Antioxidants

daily · With breakfast

Blueprint

1 capsule
Ashwagandha & Rhodiola

daily · With breakfast

Blueprint

1 capsule
Omega-3 Fish Oil

daily · With breakfast

Blueprint

800 mg
Proferrin (iron)

daily · With breakfast

Proferrin

10.5 mg
NR (Nicotinamide Riboside)

daily · With breakfast

450 mg
Collagen Peptides

daily · With breakfast (in Longevity Protein)

Blueprint

11g
View Details

Prescriptions (10)

Acarbose

daily · Daily

200 mg
Tadalafil (Cialis)

daily · Daily

2.5 mg
Candesartan

daily · Daily

8 mg
Jardiance (Empagliflozin)

daily · Daily

10 mg
Repatha (Evolocumab)

daily · Every 2 weeks

140 mg
Metformin

daily · 6-week cycles on/off

500 mg
Armour Thyroid

daily · Daily

60 mg
Levothyroxine

daily · Daily

100 mcg
Oral Minoxidil

daily · Daily

3.75 mg
Topical Minoxidil (7%)

daily · Nightly (scalp)

1 mL
View Details

Exercises (9)

Day 1: Full-body strength + moderate cardio

daily · Morning 6am

45-60 min
Day 2: HIIT (Tabata) + Zone 2 cardio

daily · Morning 6am

25-40 min
Day 3: Strength + flexibility/mobility/yoga

daily · Morning 6am

60 min
Day 4: HIIT intervals

daily · Morning 6am

25-40 min
Day 5: Full-body strength

daily · Morning 6am

45-60 min
Day 6: Norwegian 4x4 HIIT protocol

daily · Morning 6am

25-40 min
Day 7: Active recovery, yoga, meditation

daily · Morning

35-50 min
Light activity breaks

daily · Every 30 min during work

2-3 min
Weekend activities

daily · Weekends

Varies
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Diet (10)

Meal 1: Longevity Protein + Blueberry Nut Mix

daily · ~5:35am

Blueprint

With collagen 11g + EVOO 1 Tbsp + berries
Meal 2: Metabolic Protein shake

daily · ~10am

Blueprint

EVOO 1 Tbsp + collagen 1 scoop + berries
Meal 3: Super Veggie

daily · ~11am

Black lentils 45g, broccoli 250g, cauliflower 150g, mushrooms 50g, garlic, ginger, EVOO, hemp seeds, fermented foods
Meal 4: Stuffed sweet potato

daily · ~Noon (final)

Blueprint

Sweet potato 300g + chickpeas 45g + avocado + veggies + Blueprint Snake Oil
EVOO consumption

daily · Across all meals

3 Tbsp/day total
Collagen Peptides

daily · With meals

Blueprint

20-30g/day total
Caloric restriction

daily · Daily

2,250 cal/day (10% CR)
Time-Restricted Eating

daily · All meals before noon

~6.5hr eating window
Zero alcohol

daily · Always

None
Alkaline RO water

daily · Until 4pm

Mineralized, stop fluids at 4pm
View Details

Sleep (12)

Bedtime: 8:30pm

daily · Every night

Asleep within 3 minutes
Wake naturally at ~5:00am

daily · Every morning

~8.5 hours in bed
Last meal at noon

daily · Daily

8.5 hours before bed
Stop fluids at 4pm

daily · Daily

No drinks after 4pm
Screen-Free Before Bed

daily · ~7:30pm

No screens/social media/messages
Evening wind-down walk

daily · ~7:30pm

10 min walk
Red/amber evening lighting

daily · After sunset

Blue light blocking, f.lux, red phone mode
Cool Bedroom Temperature

daily · All night

18-20°C
Temperature-controlled mattress

daily · All night

Eight Sleep

Eight Sleep
Copper pillowcase

daily · All night

Antimicrobial pillow
SomnoDent Bruxism Device

daily · Worn while sleeping

SomnoDent

Night guard
10,000 LUX light therapy

daily · Upon waking

3-4 min
View Details

Wellness (3)

Breathwork

daily · Daily

5 min upon waking
Oral care: Waterpik + Floss + Electric brush + Tongue scraper

daily · 2x/day

Full oral hygiene protocol
10-min walks

daily · 2x/day

~10:10am and ~7:30pm

Skincare (3)

Skincare: Cleanser + Serum + Moisturizer

daily · 2x/day

Blueprint

Morning and evening
UV protection

daily · Daily

UV-tinted windows, UV umbrella, mineral sunscreen
Laser skin treatments

daily · Every 6 months

Sofwave

1927nm + 1550nm lasers + Sofwave ultrasound

Biohacks (9)

Sauna

daily · Daily

Plunge

200°F for 20 min
HBOT (Hyperbaric Oxygen Therapy)

daily · 5x/week during protocol

HPO Tech

90 min at 2 ATM, 100% O2 face mask (60 sessions total)
IHHT (Intermittent Hypoxic-Hyperoxic Training)

daily · Alternates with HBOT

42 min sessions
Red Light Therapy

daily · Daily

6 min full body
Shockwave therapy

daily · 3x/week

Sofwave / Stemwave

5 min, 4500 shocks/session
Blueprint 302 Laser Cap (hair)

daily · Daily

Blueprint

6 min, 655nm
Scalp massage

daily · Nightly

1-2 min with silicon scrubber
Gene Therapy (Follistatin)

daily · One-time (Oct 2023)

First gene therapy recipient
Mesenchymal Stem Cell injections

daily · One-time (Mar 2024)

CellcoLabs

300M young Swedish bone-derived MSCs into knees, hips, shoulders