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Frontier · Expert StackUpdated April 2026

Bryan Johnson

Entrepreneur · Founder, Blueprint Protocol

Johnson's Blueprint protocol is the most data-intensive self-experiment in longevity history — 100+ biomarkers tracked monthly, a team of 30+ physicians, and a goal of achieving the biological age of an 18-year-old. His philosophy is 'don't die' and he treats his body as an algorithm to be optimised, not a lifestyle to be enjoyed.

Supplement Stack

NMN
500 mg
II
Timing:Morning
Nutrient-sensing dysreg.Stem cell exhaustion
Spermidine
10 mg
II
Timing:Morning
Disabled autophagy
Urolithin A
500 mg
II
Timing:Morning
Mitochondrial dysfunctionDisabled autophagy
Fisetin
200 mg
II
Timing:Morning
Altered intercellular comm.Cellular senescence
Quercetin
1000 mg
II
Timing:Morning
Altered intercellular comm.
EPA (omega-3)
800 mg EPA
I
Timing:With breakfast
Microbiome alterationsDisabled autophagy
Vitamin D3
2000 IU
I
Timing:Morning with fat
Disabled autophagyMicrobiome alterations
Vitamin K2 (MK-7)
100 µg
II
Timing:With D3
Microbiome alterations
Lycopene
10 mg
II
Timing:With fat
Genomic instability
Lithium (low-dose)
1 mg
II
Timing:Morning
Telomere attrition
Johnson uses microdose lithium orotate for neuroprotection
Metformin
1500 mg
I
Timing:With dinner
Nutrient-sensing dysreg.Cellular senescence
Prescription only. Johnson paused metformin in 2023 citing exercise blunting; check current Blueprint for status.
Rx only — not added to cart
Rapamycin
13 mg / week
II
Timing:Once weekly
Nutrient-sensing dysreg.Cellular senescence
Prescription only. Johnson uses a higher dose than most longevity physicians.
Rx only — not added to cart
Acarbose
200 mg with meals
II
Timing:With carbohydrate meals
Nutrient-sensing dysreg.
Prescription only. Blunts post-meal glucose spikes.
Rx only — not added to cart

Tier I = multiple RCTs in humans · Tier II = human trials, early stage · Tier III = mechanism / animal studies only

Lifestyle Pillars

  • 1Strict 17:7 time-restricted eating window (first meal at 6–7 am, last by noon)
  • 2Plant-forward diet — Blueprint diet is ~70% whole plant foods, no alcohol, no added sugar
  • 31 hour of structured exercise daily: cardio + resistance + flexibility
  • 4Strict 8-hour sleep window, same time every night; tracks with Oura Ring
  • 5Monthly comprehensive biomarker panel (100+ tests)
  • 6Weekly DEXA scan for body composition
  • 7Photobiomodulation (red light therapy) daily
  • 8Testosterone optimisation under physician supervision

Important Caveats

Johnson's protocol is the most extreme and expensive longevity self-experiment publicly documented. It involves multiple prescription medications (metformin, rapamycin, acarbose) and should not be replicated without physician supervision. His stack changes frequently — the Blueprint website is the authoritative source. Cost is estimated at $2M+ per year for the full monitoring protocol.

Sources & References

Add to cart

11 of 13 molecules are available in the index.

3 Rx-only items excluded — requires physician prescription.
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Stack summary

Total molecules13
Tier I (RCT)3
Tier II (human trials)10
Tier III (mechanism)0
Rx-only items3
In your cart0
This protocol is curated by Vitaei from publicly available information. It is not endorsed by Bryan Johnson and does not constitute medical advice. Consult a physician before starting any supplement or medication regimen.