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Bryan Johnson's Blueprint Protocol

327 protocols extracted from 900+ YouTube transcripts, ranked by mention frequency. Every claim links to a timestamped video or the official protocol page.

By Vedang Vatsa · Primary source

What Bryan talks about most

Nutrition
93
General Health
60
Exercise
55
Supplements
25
Sleep
24
Mental Health
18
Light / Circadian
13

Based on transcript analysis of Bryan Johnson's YouTube content. Cross-referenced with the official protocol and 41-rules tweet .

Quick Start

original tweet

Bryan's own distilled advice. No supplements. No cost. Start here.

0

Sleep is the world's most powerful drug.

1

Be in your bed for 8 hours.

2

Same bedtime every night, before midnight.

3

Don't eat right before bed.

4

No screens 1 hour before bed.

5

Avoid added sugar (it's in everything).

6

Eat whole foods: veggies, fruits, nuts, legumes.

7

Get your heart rate high routinely.

8

Lift heavy things.

9

Stretch daily.

10

Water pik, floss, brush, tongue scrape.

11

Drink water.

12

Get sunlight when you wake up.

13

Stand up straight.

14

See a friend once a week.

15

Avoid plastic where you can.

16

When stressed, breathe.

17

Alcohol is bad for you.

18

Finish coffee before noon.

19

Sleep in a cold room.

20

Turn off all notifications.

21

Don't smoke anything.

22

Baby steps first.

23

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%

5:25 AM
Pre-Workout Drinksource

Longevity Mix · Creatine (5g) · Prebiotic fiber blend

5:35 AM
Longevity Proteinsource

Blueberry Nut Mix · Collagen (11g) · EVOO · Mixed berries

~11 AM
Super Veggiesource

Black lentils · Broccoli · Cauliflower · Mushrooms · Garlic · Ginger · EVOO

Exercise

official source

6 hours per week. 3 strength + 3 cardio.

Strength

3 sessions / week

Zone 2 Cardio

150 min / week

HIIT

75 min / week

Flexibility + Balance

Built into every session

Post-meal movement

5–10 min walk or air squats after meals

Desk breaks

Every 30 min, stand and move

Injury prevention

Priority #1. Cautious > ambitious.

Supplements

official source

Pills and capsules taken with breakfast. Food-based supplements (Longevity Mix, EVOO, Collagen, Creatine) are listed in the Nutrition section above.

Essential CapsulesVitamin D3, K2, C, minerals
2 capssource
Advanced AntioxidantsLycopene, astaxanthin, fisetin
1 capsource
Ashwagandha + RhodiolaCortisol, stress management
1 capsource
Omega-3 (EPA/DHA/DPA)Heart, brain, inflammation
800 mgsource
NR or NMNNAD+ replenishment
450–500 mgsource
Proferrin (Heme Iron)Iron optimization
10.5 mgsource

Sleep

official source

Expanding on Quick Start rules 0–4 and 18–19. These are the specific techniques Bryan describes in his sleep videos.

1

Reframe your identity: "I am a professional sleeper."

source
2

30–60 min wind-down routine: reading, warm bath, breathing exercises.

source
3

Regulate evening light: warm/red tones only after sunset. Full blackout in bedroom.

source
4

Temperature-controlled mattress. Bedroom at 65–68°F (18–20°C).

source
5

Reserve bed for sleep only — no work, no scrolling.

source
6

Lower resting heart rate before bed: eat earlier, avoid alcohol, reduce stress.

source
7

Use earplugs or a white noise machine. Minimize disturbances.

source
8

Track sleep with a wearable. Use data to make adjustments.

source

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.

FAQ

This is an independent summary. Not affiliated with Bryan Johnson, Blueprint, or Kernel. Do not replicate without consulting a healthcare professional.