Bryan Johnson
Blueprint Protocol · Tech investor
Bryan Johnson publicly documents his Blueprint protocol on his own website. There he describes a highly standardized mix of sleep, training, plant-based nutrition, recovery interventions, light exposure, and supplements.
This page documents publicly communicated routines from interviews, podcasts and books. No endorsement by the person named. Not medical advice — consult your doctor before taking supplements.
Bryan Johnson is the entrepreneur most closely associated with the Blueprint project. This profile relies primarily on Johnson’s own Protocol/Blueprint pages because he publishes his daily structure, meals, devices, recovery work, and parts of his stack himself. The strongest source is the official protocol page dated 23.01.2026; the Morning Routine post dated 19.03.2026 adds concrete morning details. For legal caution, the entries below document only publicly available self-disclosures and website statements. They do not assess whether any individual intervention is medically effective or suitable for other people.
Supplements
(20)Creatine
5 g· dailyJohnson explicitly lists creatine in his official protocol.
Omega-3 with EPA and DHA
800 mg EPA + 500 mg DHA· dailyJohnson lists omega-3 with stated amounts in his protocol.
Collagen peptides
11 g· dailyJohnson includes collagen peptides as a fixed part of his breakfast stack.
Cocoa flavanols
500 mg· dailyJohnson includes cocoa flavanols as a cardiovascular component of his stack.
Vitamin D3
2000 IU· dailyJohnson lists vitamin D3 as a foundational supplement.
Vitamin K2 (MK-4 + MK-7)
MK-4 5 mg + MK-7 600 µg· dailyJohnson combines both K2 forms in the stack.
Magnesium (glycinate / citrate)
ca. 400 mg elementar· dailyJohnson lists magnesium in multiple forms as a baseline supplement.
Zinc
15 mg· dailyZinc is part of the daily micronutrient block in the Blueprint stack.
Lysine
1 g· dailyJohnson supplements lysine as an amino acid in the daily stack.
Taurine
2 g· dailyTaurine is part of Johnson’s longevity-oriented stack.
Glucosamine sulfate
1500 mg· dailyJohnson lists glucosamine as a joint and longevity component.
Hyaluronic acid
300 mg· dailyJohnson takes oral hyaluronic acid as part of his skin and joint block.
NAC (N-acetylcysteine)
1800 mg· dailyJohnson lists NAC as a glutathione precursor in the stack.
Glycine
2 g· dailyGlycine complements Johnson’s amino acid block for sleep and glutathione synthesis.
Spermidine
10 mg· dailyJohnson lists spermidine as an autophagy-oriented component.
Astaxanthin
12 mg· dailyJohnson takes astaxanthin as an antioxidant component.
CoQ10 (ubiquinol)
100 mg· dailyJohnson lists ubiquinol as a mitochondrial component.
Lutein + zeaxanthin
20 mg + 4 mg· dailyJohnson takes carotenoids as an eye and skin protection component.
Curcumin (turmeric extract)
1 g· dailyJohnson lists curcumin in the inflammation-modulating block.
Metformin (prescription)
1500 mg· dailyJohnson documents metformin as a physician-prescribed part of his protocol. Note: prescription-only in DE/AT/CH — not for self-medication.
Sleep
(1)Fixed sleep routine with early bedtime
· daily, in the eveningJohnson treats sleep on his official site as a core variable of his protocol.
Training
(1)Daily multi-modal training
ca. 60 min· dailyJohnson documents training as a fixed part of his daily protocol.
Diet
(1)Standardized plant-based meals
· dailyJohnson ties his nutrition on the website to reproducibility and measurability.
Devices
(2)10,000-lux light box in the morning
2–3 min· daily, in the morningAccording to Johnson, it is used for morning circadian activation.
Red and near-infrared light
6 min· daily, in the morningJohnson lists red/NIR light as a fixed morning device block.
Recovery
(1)Meditation and breathing exercises before sleep
30 min· daily, before sleepJohnson places this in his evening down-regulation block.
Primary sources
- Homepage — 23.01.2026
Central primary source covering stack, meals, training and recovery blocks.
- Morning Routine — 19.03.2026
Adds concrete morning details such as the light box and the sequence of steps.