Blueprint Protocol

📖 Overview

Bryan Johnson's Blueprint is the most extreme and well-documented longevity protocol in the world. After selling Braintree/Venmo for $800M, Johnson dedicated his life to reversing aging. His protocol involves 100+ supplements, strict vegan diet, rigorous exercise, and comprehensive biomarker tracking — all managed by a team of 30+ doctors. He has achieved measurable age reversal across multiple organs and has the biological markers of someone decades younger.

Key Principles

• ●Don't Die — the singular goal driving every decision
• ●Autonomous self — body governed by data and algorithms, not cravings
• ●Measure everything — 100+ biomarkers tracked continuously
• ●Zero compromise on sleep — 8:30pm bedtime non-negotiable
• ●Vegan whole-food nutrition — 1,977 calories exactly
• ●Every action must have evidence behind it

💊 Supplement Stack (22)

🏋️ Exercise Protocol

🥗 Nutrition Protocol

• ●Exactly 1,977 calories per day — no more, no less
• ●100% plant-based (vegan) whole foods
• ●Super Veggie: broccoli, cauliflower, mushrooms, garlic, ginger, lentils, hemp seeds (daily staple)
• ●Nutty Pudding: macadamia nut milk, walnuts, blueberries, pomegranate, cacao, sunflower lecithin
• ●Third meal varies: sweet potato, vegetables, legumes
• ●Final meal at 11:00am — nothing after (strict caloric restriction window)
• ●No alcohol, no processed sugar, no processed foods
• ●Olive oil: 30ml extra virgin daily
• ●Dark chocolate: 15g (85%+ cacao)

😴 Sleep Protocol

• ●Bedtime: 8:30pm sharp — non-negotiable
• ●Wake: ~5:00-5:30am naturally (no alarm)
• ●8+ hours sleep opportunity every night
• ●Blue light blocking glasses from 6pm
• ●Bedroom temperature: 65-67°F (18-19°C)
• ●Complete darkness — blackout curtains, no LEDs
• ●Wind-down routine: no screens after 7pm
• ●Sleep tracking with Oura Ring + Eight Sleep mattress
• ●Sleep score consistently 95-100/100

🔬 Testing & Measurement

• ●100+ biomarkers tracked every 3-6 months
• ●Full-body MRI annually
• ●DEXA scan every 6 months
• ●Epigenetic age testing (biological age clock)
• ●Brain MRI and cognitive testing
• ●Whole-genome sequencing
• ●Continuous glucose monitor (CGM)
• ●Heart rate variability (HRV) tracking 24/7
• ●Organ-specific age testing (heart, lungs, liver, kidneys)
• ●VO2 max testing
• ●Microbiome analysis
• ●Skin age assessment

💊 Pharmaceuticals

• ●Rapamycin 13mg biweekly (mTOR inhibition)
• ●Metformin 500mg daily (glucose metabolism)
• ●Acarbose 200mg daily (carb absorption, ITP validated)
• ●17-alpha estradiol (non-feminizing, lifespan extension in animal models)
• ●Low-dose lithium 1mg (neuroprotection)
• ●Tretinoin 0.05% nightly (skin aging reversal)
• ●Minoxidil 5% (hair maintenance)

📊 Key Results & Claims

• ✓Biological age 18+ years younger than chronological age
• ✓Heart of a 37-year-old (chronological age ~48)
• ✓Lung capacity of a young adult
• ✓Skin age measured at early 20s
• ✓Perfect sleep scores (95-100 on Oura Ring)
• ✓Speed of aging: 0.69 (aging 31% slower than average)
• ✓Fitness levels exceeding most 18-year-olds
• ✓Epigenetic age consistently declining year over year

Results are self-reported or derived from the creator's published data. Individual results may vary significantly. Always consult a healthcare provider.