Bryan Johnson Blueprint

Bryan Johnson’s Blueprint protocol suggests that you may be able to age backward. By closely managing your diet, exercise, supplements, and advanced medical monitoring, Johnson aims to set the gold standard for health and longevity. 

Photo Credit: BryanJohnson All Blueprint Food

Is it possible to age backward? We’ve all seen the case of Benjamin Button, but is this something you can achieve and not see in a movie?

For biohackers or health-conscious people, the Blueprint represents the ultimate experiment in pushing the boundaries of human vitality. But what exactly is Bryan Johnson blueprint protocol, and is it worth it? 

Here, we will examine the Blueprint protocol in greater detail. We’ll explore its contents, its application, and if it’s worth the investment. 

Who is Bryan Johnson?

Bryan Johnson is a tech entrepreneur that turned biohacker and a longevity pioneer. He is best known as the founder of Braintree, which is a payments platform that was sold to PayPal for $800 million. 

Once he reached this financial success, his path shifted drastically. He was motivated by his belief in creating a world where humans can stop aging, making it his life’s mission to optimize health and extend his lifespan. 

After years of experimenting, he created the Blueprint protocol. This data-driven protocol is a roadmap for others to follow and achieve the possibility of reversing biological aging.  

What is the Blueprint Protocol?

The Blueprint protocol is a carefully crafted health optimization strategy. At its core, the protocol relies on a combination of cutting-edge technology, precise data analysis, and a strict lifestyle regimen. 

Its main goal is simple: to reverse biological aging. 

The program focuses on several key areas, including nutrition, exercise, sleep, mental well-being, and the use of advanced medical testing to track biological markers of aging. 

One of the biggest aspects of the Blueprint protocol is its reliance on real-time data to help fine tune health choices. 

Johnson adheres to a strict daily schedule and diet, with continuos testing. In fact, he tests over 100 biometric and molecular markers regularly. These markers provide insight into areas such as inflammation levels, organ health, and overall biological age (compared to his chronological age). 

This powerful combination of the latest advancements in anti-aging science with a disciplined lifestyle, the Blueprint protocol aims not only to slow aging but also reverse its effects, setting the way to a healthier and longer life. 

In the end, the Blueprint protocol comes down to longevity. 

The Bryan Johnson Blueprint Diet

One of the key components of the Blueprint diet is its meal plan. Johnson follows a highly controlled plant-based meal plan that is tailored to his precise caloric and nutritional needs. He roughly has 2,150 calories per day with exact timing to optimize metabolism and circadian rhythm.

If you want to learn more about Bryan Johnson’s diet plan, check out our other article to learn more about it. 

The Blueprint Exercise Regime

Johnson has a very meticulously designed exercise regime which is centered in keeping peak performance while minimizing wear and tear. The program combines elements of strength training, cardiovascular exercise, flexibility, and recovery methods to create a holistic workout plan. 

Each routine is carefully calibrated based on real-time biometrics and performance data to ensure he gets maximum efficiency and impact. 

• Strength Training: This focuses on maintaining muscle masa and functional strength. He includes bodyweight exercises, resistance training, and weighted movements to target all major muscle groups. He also makes sure to focus on form, controlled movement, and avoiding overload. 
• Cardiovascular Health: He also includes low-impact cardio activities like cycling, swimming, and brisk walking. He does them at a moderate intensity and are often aligned to his specific heart rate zones. 
• Flexibility and Mobility: Johnson includes daily stretching routines, yoga sessions, and dynamic movement flows to help promote joint health and reduce stiffness. These activities help improve posture, prevent injuries, and boost recovery time. 

Recovery Methods

Recovery is a key part of his exercise routine. He includes several techniques such as cold therapy, massage, and guided meditation to reduce inflammation and optimize mental wellness. 

He also has active recovery days that are programmed into his schedule to allow the body to heal and recharge without compromising his progress.

Bryan Johnson Blueprint Stack

Another big element of the Blueprint protocol is supplementation. Bryan Johnson’s daily supplement stack is carefully designed to support overall health, enhance cognitive performance, and promote longevity. 

He takes over 100+ supplements daily, including vitamins, minerals, omega-3, probiotics, collagen, NAC, proferrin, and antioxidants. 

Does Blueprint Include Creatine?

Yes! As we are going to see later, Johnson recognizes creatine’s performance-enhancing and cognitive benefits. Creatine is even a supplement you can find in one of his famous supplement stacks. 

Why Did Bryan Johnson Develop His Supplement Range?

Bryan Johnson criticized many supplement brands for having proprietary blends or being underdosed. He also highly criticizes brands like AG1 for not living up to their health claims. 

As a result, he decided to create a supplement brand to ensure he (and other people) get the necessary nutrients to optimize health. 

Blueprint Supplement Brand

So, what supplements can you find under the Blueprint brand?

Foundation Stack

The Foundation Stack (formerly known as the Starter Stack) is the core of Bryan Johnson’s supplement regimen, focusing on overall health and wellness. This stack includes:

• Longevity mix
• Extra virgin olive oil
• 100% pure cocoa powder

The longevity mix is made with natural ingredients and it provides vitamin C (250 mg), calcium (400 mg), magnesium citrate (150 mg), creatine (2,500 mg), calcium alpha-keto glutarate (2,000 mg), taurine (1,500 mg), L-lysine (1,000 mg), L-glutathione reduced (250 mg), L-theanine (200 mg), and sodium hyaluronate (120 mg). 

The mix is meant to help balance your mood, promote deeper sleep and focus, and improve recovery and muscle performance. The mix comes in two flavors: blood orange and pineapple yuzu. 

As for the extra virgin olive oil it’s single sourced and it provides over 400 mg of polyphenols, which are powerful antioxidants to help reduce inflammation and promote a better lipid profile. The cocoa powder also provides powerful antioxidants called flavonols to help support health. 

The cost of the supplement stack is $125 if you buy it once or $118.75 if you enter their subscription savings. 

Optimization Stack

The Optimization Stack (previously known as “Supplement Stack”) is said to be his most advanced supplement routine. 

The stack comes with:

• Essential capsules
• Longevity mix
• Essential softgels
• NAC + ginger and curcumin
• Red yeast rice + odor-free garlic

The essential capsules pack is a multivitamin. It provides vitamin D (250%), vitamin E (447%), thiamin (92%), riboflavin (108%), niacin (94%), vitamin B6 (82%), folate (50%), vitamin B12 (5208%), biotin (167%), pantothenic acid (120%), calcium (4%), iodine (133%), zinc (133%), selenium (51%), and manganese (43%). 

Besides vitamins and minerals, the capsules also have nicotinamide riboside (300 mg), broccoli seed extract (200 mg), fisetin (100 mg), luteolin (100 mg), Ubiquitol (50 mg), Lactobacillus acidophilus (4 billion CFU), spermidine (10 mg), boron (3 mg), and lithium (1 mg). 

As you can see, the blend contains several vitamins, minerals, and antioxidants meant to help promote overall health. It also contains only one strain of probiotics to help promote gut health. However, it’s unclear if all strains stay intact once you have them. 

The essential soft gels (which are plant-based) are made up of vitamin K1 (1,500 mcg), lutein (10 mg), lycopene (15 mg), astaxanthin (12 mg), vitamin K2 (5 mg), zeaxanthin (2 mg), and vitamin K2 (600 mcg). This offers fat-soluble vitamins and antioxidants to help reduce oxidative stress and support overall wellness. 

The NAC + Ginger and Curcumin blend provides all three ingredients as mentioned. This is made to support immune function, improve cognitive function, and reduce oxidative stress. 

Finally, the red yeast rice + odor-free garlic is meant to support immune function and overall body health. 

This supplement stack is pricier than the previous one (since it has more supplements). A one-time purchase costs $185 while if you subscribe it costs $175.75. 

Blueprint Metabolic Stack

His Blueprint Metabolic Stack is made up of: 

• Essential capsules
• Longevity mix
• Essential softgels
• NAC + ginger + curcumin
• Extra virgin olive oil
• Blueberry nut mix
• Red yeast rice + odor-free garlic
• Metabolic protein powder

The blueberry nut mix is a blend of blueberries, roasted macadamia nuts, and a walnut mix. It doesn’t have any unwanted ingredients, just natural ingredients to provide a healthy snack. It’s also high in essential fats like omega-3 fatty acids to promote cognitive function. 

The metabolic protein powder is made with a blend of plant-based ingredients. It contains hemp protein, pea protein, and pea starch as their main ingredients. One of its advantages is that it’s made with natural flavorings. 

Each scoop of protein provides 27 grams of protein but keep in mind that it also has carbs (25 grams). It’s meant to provide all the essential amino acids the body needs to support muscle health and maintenance. And, it comes in three flavors: chai, vanilla, and banana. 

This stack costs $341 for a one-time purchase or $323.95 if you subscribe to their monthly program. 

Peak Performance Stack

The Peak Performance Stack includes: 

• Essential capsules 
• Longevity mix
• Essential softgels
• NAC + ginger + curcumin
• Extra virgin olive oil
• Blueberry nut mix
• Longevity protein 
• Red yeast rice 

As you can see, it’s pretty similar to the Blueprint metabolic stack but the only different is the type of protein powder it has. 

The longevity protein mix is made from different ingredients. It contains pea protein, hemp seed protein, and flaxseeds as their main ingredients. It provides 26 grams of protein and 10 grams of carbs per serving. 

This drink is meant to replace the Nutty Pudding, which is one of the meals Bryan does throughout the day. The protein shake only comes in one flavor: chocolate. 

The stack has a price of $343 for a one-time purchase and $325.85 if you enter their subscription savings. 

Essentials Stack

The Essential Stack comes with three supplements: 

• Longevity mix
• Essential capsules 
• Essential softgels 

It has a price of $147 for a one-time purchase or $139.65 if you enter their subscription savings. 

Recovery Stack

The recovery stack is made to support recovery, focus, and cognitive function. It comes with two supplements: 

• Super shrooms
• NAC + ginger + curcumin

The super shrooms supplement is meant to replace the morning coffee. It’s made with organic mushrooms (Reishi mushrooms, Lion’s mane, Maitake, and Shiitake). Keep in mind that it does contain caffeine coming from green coffee beans. 

However, it’s unclear from the nutrition label how much caffeine it contains and how much of each mushroom it offers. 

The stack has a price of $56 for a one-time purchase or $53.20 if you subscribe. 

Fitness Stack

The last stack is the Fitness Stack. It has four supplements:

• Creatine
• Metabolic protein powder (2 bags)
• Collagen peptides

Creatine is meant to support muscle building, cognitive health and recovery. And, the collagen peptides contains types I, II, and III to support skin, bone, and joint health. 

The stack costs $159 for a one-time purchase or $151.05 if you enter their subscription savings. 

Are Blueprint Stack Supplements Worth It?

While the supplements contain several benefits (which are science-backed) it’s left to wonder if the premium costs is justified over other supplements. Also, keep in mind that not everyone needs the same amount or could benefit from them. 

So, at the end of the day, you need to consider if the supplements are worth the investment. 

Medications He Uses

Supplements are not the only thing Bryan Johnson uses to keep in optimal metabolic health. He also follows a meticulously designed medication regimen to support his goals. These include low-dose statins to improve cardiovascular health and metformin to support metabolic function. 

Keep in mind that each medication is monitored and adjusted based on comprehensive biomarker data to align with Johnson’s goal of slowing down aging. 

Blueprints Results (So Far)

Johnson’s approach to health optimization through his Blueprint has shown remarkable results. He reports a significant reduction in his biological age based on several metrics, even showing that they are aligning with those of someone decades younger. 

Additionally, it seems that his biomarkers have improved, especially those related to cardiovascular health, inflammation, and hormone levels. And, while the project is stil l ongoing, it seems that the results are outstanding. 

How Much Does the Blueprint Cost?

The cost of following Bryan Johnson’s Blueprint can be considered a significant investment. According to publicly available details, adhering to the full regimen, including specialized supplements, medical tests, and advanced technology, can amount to $1,000 per month. 

Johnson has even openly shared that his monthly health costs may even reach up to $2 million per year. However, keep in mind that this includes extensive research, specialized staff, and advanced technology that go beyond what most people need for a personalized approach. 

Things To Consider

While there are some positive things about the Bryan Johnson Blueprint, there are some things you may need to consider to determine if this is the right fit for you. 

• Feasibility for the Average Person: Some people argue that Johnson’s highly regimented lifestyle may not be practical or achievable for most people, given the time, resources, and financial investment that is required. 
• Mental and Emotional Stress: Keeping such a strict routine could lead to stress, burnout, or a detrimental focus on achieving perfection, rather than thinking about overall health and well-being. 
• Loss of Personal Enjoyment: Adhering to such a strict schedule may strip away the joy and spontaneity of life, turning health into an overly clinical process. 
• Dependence on Technology: Relying on constant tracking, advanced systems, and data analysis may lead to over-dependence and a detachment from natural and intuitive practices. 
• Individual Variability: Keep in mind that the protocol was designed for Bryan Johnson. So, individual results may vary since there is no one-size-fits-all approach. 

Is the Blueprint Protocol Right for You?

The Blueprint may not be practical for everyone, but it offers valuable insights for those seeking to obtain better health. 

If you are looking for an exact roadmap, Johnson’s Blueprint can be a great science-backed approach. However, if you are on a budget, you can adopt individual elements like following a plan-based diet, basic supplements, or regular health checkups. 

In the end, the best thing you can do is experiment carefully and listen to your body. Keep in mind that what works for Bryan Johnson doesn’t work for everyone. 

How Supergreen Tonik Can Improve Your Health?

If you are looking for a budget-friendly supplement to help you get started on your health journey, Supergreen Tonik is a great starting point. 

Supergreen Tonik is an all-in-one greens powder specifically designed to support overall health and wellness. It’s packed with carefully selected ingredients to give you the best blend of vitamins, minerals, antioxidants, and adaptogens. 

By including Supergreen Tonik to your daily routine, you can boost your energy levels, enhance mental clarity, and support immune function. It’s formula includes powerful ingredients like organic grees, nootropics, and immune-boosting compounds. 

So, if you are looking for a way to jumpstart your health or simply fill in your nutritional gaps, Supergreen Tonik is an easy and comprehensive solution. And, for the best results, try combining it with other supplements in the Human Tonik family like Red Tonik or Synbio Tonik. 

Final Words

Bryan Johnson’s Blueprint serves as a ground breaking experiment to promote longevity. While the full protocol may be out of reach for most, its core principles like data-backed decisions, precision, and consistency, can inspire anyone looking to obtain better health. 

And, if you want to start your health journey but don’t know a good starting point, try adding Supergreen Tonik to your daily routine. 

Brenda Peralta, RDN, CDE

Brenda Peralta is an experienced Registered Dietitian (RDN) and Certified Diabetes Education (CDE). She is a freelance health and nutrition writer based in San Jose, Costa Rica. She has several certifications in sports nutrition, women’s health hormones, and gut health.