Bryan Johnson (@bryanjohnson)

Bryan Johnson

10 interventions

Clinical

Prescription Medications

Bryan Johnson's 10 prescription medications for longevity and health optimization.

1Acarbose200 mg · Daily

2Tadalafil (Cialis)2.5 mg · Daily

3Candesartan8 mg · Daily

+7 more

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Bryan Johnson

9 interventions

Training

Weekly Exercise Protocol

Bryan Johnson's 7-day exercise plan: strength, HIIT, Zone 2, and active recovery.

1Day 1: Full-body strength + moderate cardio45-60 min · Morning 6am

2Day 2: HIIT (Tabata) + Zone 2 cardio25-40 min · Morning 6am

3Day 3: Strength + flexibility/mobility/yoga60 min · Morning 6am

+6 more

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Bryan Johnson

12 interventions

Sleep

Sleep Protocol

Bryan Johnson's sleep optimization: 8.5 hours, 8:30pm bedtime, 8 months of 100% perfect sleep scores.

1Bedtime: 8:30pmAsleep within 3 minutes · Every night

2Wake naturally at ~5:00am~8.5 hours in bed · Every morning

3Last meal at noon8.5 hours before bed · Daily

+9 more

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Bryan Johnson

15 interventions

Biohack

Wellness & Biohacking

Bryan Johnson's advanced therapies: sauna, HBOT, red light, shockwave, gene therapy, stem cells, and more.

1Sauna200°F for 20 min · Daily

2HBOT (Hyperbaric Oxygen Therapy)90 min at 2 ATM, 100% O2 face mask (60 sessions total) · 5x/week during protocol

3IHHT (Intermittent Hypoxic-Hyperoxic Training)42 min sessions · Alternates with HBOT

+12 more

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Bryan Johnson

12 interventions

Supplement

Morning Supplement Stack

Bryan Johnson's complete morning drink and pill supplement protocol from Blueprint.

1Blueprint Longevity Mix1 scoop · Morning pre-workout (5:25am)

2Creatine Monohydrate2.5g (+ 2.5g in Longevity Mix = 5g total) · Morning pre-workout

3Prebiotic Galactooligosaccharides½ tsp · Morning pre-workout

+9 more

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Bryan Johnson

10 interventions

Nutrition

Blueprint Diet

Bryan Johnson's 2,250 cal/day diet: 4 meals before noon, caloric restriction, evidence-based nutrition.

1Meal 1: Longevity Protein + Blueberry Nut MixWith collagen 11g + EVOO 1 Tbsp + berries · ~5:35am

2Meal 2: Metabolic Protein shakeEVOO 1 Tbsp + collagen 1 scoop + berries · ~10am

3Meal 3: Super VeggieBlack lentils 45g, broccoli 250g, cauliflower 150g, mushrooms 50g, garlic, ginger, EVOO, hemp seeds, fermented foods · ~11am

+7 more

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Bryan Johnson

Protocols.

Prescription Medications

Weekly Exercise Protocol

Sleep Protocol

Wellness & Biohacking

Morning Supplement Stack

Blueprint Diet