Bryan Johnson's Blueprint
What the research shows for each of its 27 parts.
Bryan Johnson's daily protocol: what he takes, eats and does each day, as he publishes it.
Published by Bryan Johnsonprotocol.bryanjohnson.comAs listed on Oct 19, 2026
Morning drink
- Creatine7.5 g (5 g, plus 2.5 g in the Longevity Mix); 5:25 am, before his workout43 independent labs in 20 countries10 findings against42 trials, 17 with no results posted
- Prebiotic galactooligosaccharides½ tsp; 5:25 am
Research filed under Galactooligosaccharide
- Inulin1 tsp; 5:25 am8 independent labs in 6 countries1 finding against17 trials, 6 with no results posted
- Arabinogalactan powder1 tsp; 5:25 am
Meals
- Collagen peptides11 g at breakfast; 1 scoop at about 10 am; 5:35 am and about 10 am21 independent labs in 15 countries2 findings against
- Extra virgin olive oil1 Tbsp (15 mL) with each of three meals; 5:35 am, about 10 am and 11 am1 lab in 1 country
Morning pills
- Ashwagandha (with rhodiola)1 capsule; with breakfast
Research filed under Withania somnifera
40 independent labs in 14 countries10 findings against6 trials, 3 with no results posted - Rhodiola (with ashwagandha)1 capsule; with breakfast
Research filed under Rhodiola rosea
1 lab in 1 country1 trial - EPA/DHA800 mg; with breakfast
Research filed under Omega-3 fatty acids
71 independent labs in 26 countries21 findings against
Exercise
- Workout: balance, flexibility, strength and cardio60 to 90 minutes; 6:00 am
Research filed under Exercise
686 independent labs in 67 countries174 findings againstLatest story Metal mixtures linked to abnormal blood fats in older adults
Sauna
- Dry sauna175 °F (93 °C) for 20 minutes; daily, 7:30 am
Research filed under Sauna bathing
7 independent labs in 9 countries4 findings against
Therapies
- Red and near-infrared light therapy6 minutes; 8:00 am
Research filed under Photobiomodulation
35 independent labs in 15 countries2 findings againstLatest story Periodic red light exposure eases cellular aging in mice
- Shockwave therapy5 minutes, 4,500 shocks a session; 3 times a week, 8:15 am
Research filed under Extracorporeal shockwave therapy
2 independent labs in 1 country - Hyperbaric oxygen therapy (HBOT)60 or 90 minutes; 100% oxygen at 2 atmospheres; 9:00 am, on days without IHHT; a course of 60 sessions, 5 a week11 independent labs in 8 countries3 findings against
Latest story Oxygen therapy and exercise improve working memory after stroke
- IHHT42 minutes; 9:00 am, on days without HBOT
Research filed under Intermittent hypoxia-hyperoxia training
1 lab in 3 countries
Nutrition
- Final meal four hours before bedFinal meal at about noon; daily
Research filed under Time-restricted feeding
106 independent labs in 31 countries30 findings againstLatest story Timed eating and exercise did not beat usual care for liver fat
- 10% caloric restrictionAbout 2,250 kcal a day, 10% below the recommended intake; daily
Research filed under Caloric restriction
460 independent labs in 57 countries289 findings againstLatest story Caloric restriction delays cancer wasting in mice
Prescriptions
- Metformin (Rx)500 mg; with the noon meal; 6-week cycles on and off248 independent labs in 46 countries66 findings against1,376 trials, 589 with no results posted
Latest story Gene variants linked to brain disorder in five people
- Tadalafil (Rx)5 mg daily2 independent labs in 2 countries1 trial
Latest story Tadalafil tied to survival in men 40+ with erection or urinary issues
- Jardiance (Rx)10 mg daily
Research filed under Empagliflozin
60 independent labs in 20 countries7 findings against279 trials, 80 with no results posted - Acarbose (Rx)400 mg daily (200 mg with the noon meal)147 independent labs in 34 countries51 findings against48 trials, 28 with no results posted
- Candesartan (Rx)8 mg daily3 independent labs in 2 countries1 finding against1 trial
- Repatha (Rx)140 mg; every two weeks
Research filed under Evolocumab
4 independent labs in 2 countries88 trials, 8 with no results posted - Oral minoxidil (Rx)3.75 mg daily
Research filed under Minoxidil
3 independent labs in 3 countries
Advanced therapies
- Mesenchymal stem cells300 million cells, injected into knees, hips and shoulders; once, March 202430 independent labs in 9 countries128 trials, 39 with no results posted
- Follistatin gene therapyFirst dose October 20231 lab in 1 country
- Cerebrolysin5 mL intramuscular injection daily; trialed for three months2 independent labs in 2 countries