Bryan Johnson's Blueprint Protocol (2025)

Comprehensive micronutrient foundation — 74 compounds including vitamins, minerals, polyphenols, and longevity compounds

Muscle strength, cognitive neuroprotection, mitochondrial health

Microbiome diversity, gut barrier integrity, SCFA production

Connective tissue, joint health, skin structure

Oleocanthal (anti-inflammatory), polyphenols, fat-soluble nutrient absorption

NAD+ precursor — restores declining NAD+ with age

Cardiovascular protection, neurological health, anti-inflammation

Cortisol regulation, adaptogenic stress response, cognitive clarity

AMPK activation, glucose regulation, longevity signalling via AMPK pathway

Blunts post-meal glucose spikes by inhibiting alpha-glucosidase enzyme. Extended ITP mouse lifespan.

SGLT2 inhibitor — reduces cardiovascular mortality, renal protection, metabolic benefits

ARB blood pressure agent with emerging neuroprotective and longevity data

PCSK9 inhibitor — aggressively lowers LDL-C and ApoB to near-zero cardiovascular risk range

Thyroid hormone replacement and optimisation

PDE5 inhibitor — vasodilation, erectile function, potential cardiovascular and neuroprotective benefits

Hair retention — systemic vasodilator at low doses

Lentils + broccoli + cauliflower + mushrooms + garlic + ginger + lime + hemp seeds + olive oil. Designed to maximise polyphenols, fibre, and plant protein.

AMPK activation, autophagy induction, metabolic flexibility, growth hormone release during fasting period

Mild CR activates longevity pathways (AMPK, sirtuins) without sarcopenia risk

Neuroprotection — trace lithium is associated with lower dementia rates in population studies of municipal water supplies

One of only a handful of compounds with replicated lifespan extension in the NIA Interventions Testing Program (ITP) — extended median lifespan in male mice

Strength, cardio, flexibility, and balance combined into a single session to remove decision fatigue around "what workout today"

Conversation-maintainable aerobic base — mitochondrial density, metabolic flexibility, cardiovascular longevity

VO₂ max development — the cardio metric with the single strongest association with all-cause mortality reduction in observational data

Counters the metabolic and vascular harm of prolonged sitting independent of total exercise volume

Cardiovascular conditioning, heat shock protein activation, toxin clearance

Photobiomodulation — mitochondrial ATP production, skin and hair follicle stimulation

Increases tissue oxygenation, stimulates angiogenesis and stem cell mobilisation

Applied to spine, shoulders, hips, knees and other joints — stimulates blood vessel formation and tissue regeneration in tendons and connective tissue

8.5 hours in bed. Johnson tracks sleep with Oura Ring and nightly EEG headband. Deep sleep percentage is a primary optimisation target.

Circadian signal — Johnson uses pharmacologically accurate dose, not the 5–10mg commonly sold OTC

Skin biological age reduction — Johnson has documented facial age reversal via VISIA skin analysis

DunedinPACE estimates how fast a person is aging year-to-year based on 173 DNA methylation markers, calibrated against 20 years of longitudinal organ-function decline in the Dunedin birth cohort study. A score of 1.0 represents the population-average pace of aging.

DNA methylation-based "epigenetic clocks" estimate biological age from chemical modifications to DNA that accumulate predictably with age. Johnson uses TruDiagnostic's TruAge panel, which analyses 900,000+ methylation markers across the genome plus organ-specific sub-scores.

Johnson opened up a consumer version of his own testing methodology — 100+ biomarkers across two annual panels, positioned as a lower-cost way for the public to track the same categories of data he uses internally.

Johnson himself has acknowledged that the bulk of his measurable health improvement likely comes from the foundational basics — sleep consistency, the noon eating cutoff, daily exercise, and core supplementation — not the six-figure experimental therapies (HBOT, shockwave, stem cell injections) that generate the most headlines.