Bryan Johnson

Founder of Blueprint, Don't Die, Kernel, OS Fund, and Braintree

Bryan Johnson is an entrepreneur and founder of Blueprint and Don't Die. After founding Braintree, which acquired Venmo, he assembled a medical team to build and publicly document an intensive, measurement-led health protocol.

Not managed by Bryan Johnson Claim profile

Protocols

Clinical

Prescriptions

Date of record:: 23 Jan 2026

The prescription medicines Bryan Johnson listed in January 2026, spanning thyroid replacement, glucose and lipid management, blood pressure, hair and skin treatments. This page reports his regimen; it is not prescribing guidance. Conflicting doses on the source page remain explicitly labelled.

Metformin

500 mg · 6 weeks on, 6 weeks off

Acarbose

200 mg twice daily; the same page also says 400 mg daily · twice daily

Jardiance (empagliflozin)

10 mg · DailyDetails

10 mg · daily

Repatha (evolocumab)

140 mg · every 2 weeks

Tadalafil

5 mg · Daily

Details

5 mg · daily

+7 more interventions

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Wellness

Morning routine

Date of record:: 22 Apr 2026

Bryan's April 2026 morning sequence starts around 5 a.m. with bright light and breathwork, followed by Longevity Mix and added creatine before training. Supplements and exercise are separated into their own protocols to avoid duplication.

Bright light therapy

10,000 lux, 6 min · Daily · on waking (~5 a.m., before sunrise)Details

10,000 lux, 6 min · daily · on waking (~5 a.m., before sunrise)

Breathing exercise or meditation

6 min · Daily · after waking (~5 a.m.)Details

6 min · daily · after waking (~5 a.m.)

Blueprint 302 Laser Cap

6 min · Daily · morningDetails

6 min · daily · morning

Longevity Mix

1 scoop · Daily · 5:25 am pre-workout drink, in waterDetails

1 scoop · daily · 5:25 am pre-workout drink, in water

Creatine

5 g extra (7.5 g total with the 2.5 g in Longevity Mix) · Daily · 5:25 am pre-workout drinkDetails

5 g extra (7.5 g total with the 2.5 g in Longevity Mix) · daily · 5:25 am pre-workout drink

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Supplement

Daily supplements

Date of record:: 22 Apr 2026

Bryan Johnson's current morning supplement and food-supplement stack: Essential Capsules, Advanced Antioxidants, Ashwagandha & Rhodiola, Omega-3, collagen peptides, extra-virgin olive oil, Proferrin and NMN. Proprietary blends remain intact rather than appearing as separately taken ingredients.

Blueprint Essential Capsules

2 capsules · Daily · 5:35 am with breakfastDetails

2 capsules · daily · 5:35 am with breakfast

NMN

500 mg · Daily · morningDetails

500 mg · daily · morning

Proferrin

10.5 mg · Daily · morningDetails

10.5 mg · daily · morning

Omega-3 (EPA/DHA)

800 mg · Daily · 5:35 am with breakfastDetails

800 mg · daily · 5:35 am with breakfast

Collagen peptides

11 g · Daily · 5:35 am breakfastDetails

11 g · daily · 5:35 am breakfast

+3 more interventions

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Nutrition

Caloric restriction

Date of record:: 23 Jan 2026

Bryan reports a calorie-controlled eating pattern with stated energy and macronutrient targets.

About this protocol

Bryan reports a calorie-controlled eating pattern with stated energy and macronutrient targets. His final-meal timing and its connection to heart rate before bed are now included in his Sleep routine.

Caloric restriction

2,250 kcal/day (10% caloric restriction) · DailyDetails

2,250 kcal/day (10% caloric restriction) · daily

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Sleep

Sleep routine

Date of record:: 17 Aug 2026

Bryan’s sleep routine starts well before his 8:30 p.m. bedtime: an early final meal, dim lights and an hour without screens.

About this protocol

Bryan’s sleep routine starts well before his 8:30 p.m. bedtime: an early final meal, dim lights and an hour without screens. It also includes breathing, temperature control and sleep tracking.

Final meal at noon

Daily · ~noonDetails

daily · ~noon

Stop fluids before bed

Daily · 4 p.m.Details

daily · 4 p.m.

Red and amber evening lights

nightly · evening

60-minute screen-free wind-down

60 min · nightly · before bed

4:6 breathing

10 min · nightly · before bed

+8 more interventions

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Recovery

Heat, light and recovery experiments

Date of record:: 6 Sep 2026

His accounts of sauna, red light, shockwave treatment and oxygen sessions, with the equipment, settings and changes he describes.

Dry sauna

200°F × 20 min · Daily · after the morning workout (~7:30 am)Details

200°F × 20 min · daily · after the morning workout (~7:30 am)

Red & NIR light

6 min · Daily · after sauna in the morningDetails

6 min · daily · after sauna in the morning

Shockwave therapy

5 min, 4,500 shocks · occasionally · ~8:15 am

Hyperbaric oxygen therapyProvisional

90 min, 2 ATA, 100% O2 via mask · 60-session course, 5 sessions/week

IHHT

40 min per session

Open protocol

Training

Date of record:: 22 Apr 2026

Daily 90 min workout from 6:00 am (60–90 min of balance, flexibility, strength and cardio on the Jan 2026 page); HIIT 2x/week (Apr 2026)

Daily workout

90 min · Daily · 6:00 amDetails

90 min · daily · 6:00 am

HIIT

2x/week

Post-meal walking

10 min · after each meal

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