Bryan Johnson's Blueprint Protocol
327 protocols extracted from 900+ YouTube transcripts, ranked by mention frequency.
Primary source: blueprint.bryanjohnson.com →
What Bryan talks about most
Based on transcript analysis of Bryan Johnson's YouTube content. Cross-referenced with the official protocol and 41-rules tweet .
Quick Start
original tweetBryan's own distilled advice. No supplements. No cost. Start here.
Sleep is the world's most powerful drug.
Be in your bed for 8 hours.
Same bedtime every night, before midnight.
Don't eat right before bed.
No screens 1 hour before bed.
Avoid added sugar (it's in everything).
Eat whole foods: veggies, fruits, nuts, legumes.
Get your heart rate high routinely.
Lift heavy things.
Stretch daily.
Water pik, floss, brush, tongue scrape.
Drink water.
Get sunlight when you wake up.
Stand up straight.
See a friend once a week.
Avoid plastic where you can.
When stressed, breathe.
Alcohol is bad for you.
Finish coffee before noon.
Sleep in a cold room.
Turn off all notifications.
Don't smoke anything.
Baby steps first.
Do less. Most things don't work.
Nutrition
official source“Every calorie must fight for its life.”
2,250
Calories
10% restriction
130g
Protein
25%
206g
Carbs
35%
101g
Fat
40%
Longevity Mix + Collagen peptides + Creatine (5 g) + Prebiotics (GOS, Inulin, Arabinogalactan)
Macadamias, walnuts, flaxseed + Pea protein + EVOO (1 tbsp) + Berries + Pomegranate juice
Black lentils (300 g) + Broccoli (250 g) + Cauliflower (150 g) + Mushrooms + Garlic + Ginger + Cumin + Hemp seeds + EVOO + ACV
Longevity Mix Ingredients
product pageExercise
official source6 hours per week. 3 strength + 3 cardio. Injury prevention is priority #1.
6 hrs
Weekly Total
~50 min/day
150 min
Zone 2 Cardio
60-70% max HR
75 min
HIIT
85-95% max HR
3x
Strength
sessions/week
Weekly Schedule
exercise guideSled push (95 lbs, 3-4 laps) + split squats (3x10 each leg) + tibialis raises (25 reps)
Push-ups, pull-ups, tricep extensions (25 reps), reverse push-ups, banded anti-rotation press
4.5 hrs/week target at zone 2-4 HR. Cycling, swimming, or brisk walk (45-60 min)
Medicine ball throws/slams (2x5), power skips (2x5), kettlebell swings, deadlifts
4x4 min intervals at 90-100% effort + 5-7 min ground movement routine
Tennis, surfing, or sport. Enhances balance and proprioception.
Walking, stretching, foam rolling. 10-min evening walk to wind down.
Flexibility + Balance
Built into every session. Dynamic stretching, hip CARs, wall slides.
Post-meal movement
5-10 min walk or air squats after meals to blunt glucose spikes.
Desk breaks
Every 30 min, stand and move. 5 min of bodyweight movement.
Injury prevention
Priority #1. Form first, progressive overload second. Cautious > ambitious.
Supplements
official sourcePills and capsules taken with breakfast. Food-based supplements (Longevity Mix, EVOO, Collagen, Creatine) are listed in the Nutrition section. Consolidated from 100+ pills into Blueprint-branded blends in 2026.
Sleep
official source“Sleep is the world's most powerful drug.” Bryan treats sleep as the single highest-ROI health investment.
Bedroom temp: ~73°F when going to bed, drop to 69°F for deep sleep. Use Eight Sleep mattress.
sourceReserve bed for sleep and sex only. Create a dedicated sleep environment - no screens, no work.
sourceLower resting heart rate before bed: eat earlier, avoid alcohol, late-night snacks, high stress.
sourceSkincare
official sourceProtection-first approach. Prevent sun damage, support collagen, use targeted actives.
30 seconds each side of face every morning for complexion.
UVA+UVB mineral-based, environmentally friendly. Reapply in sun.
Hat, UV umbrella, driving gloves. Avoid peak UV hours.
Every 4-8 weeks for skin quality. Exosomes for absorption.
Prescription retinoid applied at night for cell turnover.
20 g oral daily. Paired with Vitamin C (250 mg) for absorption.
Whole body after sauna. Reduces inflammation, supports collagen.
40 mg, 2x/week for sebaceous gland regulation.
Oral Health
official sourceOral microbiome health is linked to cardiovascular disease, dementia, and systemic inflammation. This 5-step routine is performed morning, after lunch, and evening.
High-pressure irrigation to remove plaque from gum line and between teeth.
Thick floss to remove debris loosened by water pick.
Electric toothbrush, soft bristles. Wait 30 min after eating to protect enamel.
Stainless steel scraper. Reduces bacterial load and bad breath.
Applied for gum health. Anti-plaque, anti-inflammatory.
Biomarkers
official sourceDiet, exercise, and supplements are adjusted based on monthly blood and urine results. Nothing is static. Every variable is re-evaluated against the latest data.
Prescription Stack
official sourceThese are prescription medications specific to Bryan's medical profile and biomarker targets. They require physician supervision and are not recommended for replication.
Hypothyroidism management (daily)
Maintain normal levels (~850) while on caloric restriction
Offset bladder enlargement, improve urinary function
81 mg daily, cardiovascular protection
Slows carbohydrate absorption, reduces glucose spikes
Insulin sensitivity, cellular energy regulation
Sources
Official Protocol Page
Primary source. Written by Bryan Johnson.
41 Longevity Rules
"Everything learned spending millions." 42K likes.
Top 10 Sleep Habits
Sleep protocol walkthrough video.
Exercise Guide
Detailed workout protocol.
Full Daily Routine
Schedule, wind-down, meals.
Nutty Pudding Recipe
How Bryan prepares his signature meal.
Skincare Protocol
Detailed skincare and anti-aging routine.
Oral Health Protocol
5-step dental routine 3x/day.
Don't Die (Philosophy)
The governing philosophy behind Blueprint.
Blueprint Blood Panel
100+ biomarker testing, commercial offering.
FAQ
This is an independent summary. Not affiliated with Bryan Johnson, Blueprint, or Kernel. Do not replicate without consulting a healthcare professional. Prescription medications require physician supervision.