Creatine
Uses it5 g added to Longevity Mix (7.5 g total per the page)
On top of the creatine in his drink mix, Johnson adds extra creatine daily.
Source: Bryan Johnson's Protocol (article)
Founder
What Bryan Johnson uses
Founder of Blueprint and the Don't Die project
Bryan Johnson, founder of Blueprint and the Don't Die project, follows a detailed daily protocol: early time-restricted eating with his last meal at noon, about six hours of exercise a week, a daily dry sauna and a bedtime around 8:30 pm. Most of the supplements, foods and skincare he lists, such as Essential Capsules, Longevity Mix, Longevity Protein and Snake Oil olive oil, are made by Blueprint, his own company. He also uses an Eight Sleep bed and an IQAir HealthPro Plus air purifier.
20 sourced items, last checked 9 Nov 2026. Each one links to where Bryan Johnson said it. Paid sponsorships and brands they own are labelled.
Supplements 6
Supplements they've said they take, in their own words. Not medical advice.
1 capsule in the morning
Part of the morning pill stack on his protocol page; a product sold by his Blueprint company.
Source: Bryan Johnson's Protocol (article)
1 capsule in the morning
Listed as one of his morning pills on the Blueprint protocol page.
Source: Bryan Johnson's Protocol (article)
2 capsules in the morning
Johnson lists his Blueprint Essential Capsules among his morning pills.
Source: Bryan Johnson's Protocol (article)
1 scoop daily (page says it contains 2.5 g creatine)
Johnson's protocol page lists his own Blueprint Longevity Mix drink as part of his daily routine.
Source: Bryan Johnson's Protocol (article)
EPA/DHA/DPA 800 mg in the morning
Johnson includes Blueprint's own omega-3 capsules in his morning supplement routine.
Source: Bryan Johnson's Protocol (article)
Workout plans 2
Training plans and routines they've described publicly: the weekly split, the exercises, the sets and reps.
45–60 min, 7 days/week; mostly one set of 10–15 reps, no breaks
Business Insider walked through the roughly 25–30 exercises Johnson showed in his daily anti-aging workout video.
Bryan Johnson's daily anti-aging workout
- Goal
- Slow the speed of aging and maintain optimal health
- How often
- 7 days a week
- Session length
- 45-60 minutes
DailyFull body, posture, mobility, knees/ankles
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Sled pulls | 4 laps | – | |
| Scapula shrugs | – | – | |
| Tricep extensions | 1 | 10-15 | |
| Face pulls | 1 | 10-15 | |
| Band chest flys (butterfly pulls) | 1 | 10-15 | |
| Resistance band pull-aparts | – | – | |
| External shoulder rotations | – | – | |
| Weighted hamstring stretch | – | – | hold 30-60 seconds |
| Back extensions (machine) | – | – | |
| Oblique crunches (machine) | – | – | |
| Couch stretch | – | – | |
| Kneeling shin stretch | – | – | |
| Pigeon hip flexor stretch | – | – | |
| Leg raises | – | – | |
| Oblique touches | – | – | |
| Reverse push-ups (parallel bars) | 1 | 10-15 | |
| Seated calf raises | – | – | |
| Poliquin step-ups | – | – | |
| Slant board squats | – | – | |
| Split squats | – | – | |
| Nordic hamstring curls | – | – | |
| Reverse Nordics | – | – | |
| Tibialis raises | – | – | |
| Single-leg tibialis raises | – | – | |
| Isotib ankle rotations | – | – | |
| Chin-ups | – | – | |
| Bicep curls | – | – | |
| Exercise bike, elliptical or rower | – | – | 10 minutes, three days a week |
Mostly one set per exercise in the 10-15 rep range with no breaks; sets/reps not stated for most individual moves.
As they described it publicly. Not a training prescription: check with a professional before starting a new program.
Source: A 45-year-old tech exec who says he's reversed his biological age shares his anti-aging daily workout (article)
3 strength + 3 cardio sessions/week incl. 150 min Zone 2 and 75 min vigorous (e.g. HIIT); 60–90 min daily from 6:00 am; walks after meals
Johnson aims for about six hours of exercise a week mixing strength, cardio, balance and mobility, plus short movement breaks.
Source: Bryan Johnson's Protocol (article)
Diet & nutrition 4
How they say they eat — fasting windows, protocols and staples.
About 2,250 kcal/day; 130 g protein, 206 g carbs, 101 g fat; meals at 5:35 am, 11:00 am and noon
Johnson eats all his food in the morning and stops eating around midday, on a calorie-restricted plan.
“every calorie must fight for its life”Bryan Johnson
Source: Bryan Johnson's Protocol (article)
Super Veggie
Uses itBlack lentils 45 g dry, broccoli 250 g, cauliflower 150 g, mushrooms 50 g, garlic, ginger, lime, cumin, apple cider vinegar, hemp seeds, 1 Tbsp EVOO, fermented foods; eaten at 11:00 am
A signature vegetable-and-lentil dish Johnson eats as one of his daily meals.
Source: Bryan Johnson's Protocol (article)
Morning shake with Blueberry Nut Mix, collagen, EVOO and berries
His breakfast is built around Blueprint's Longevity Protein and Blueberry Nut Mix.
Source: Bryan Johnson's Protocol (article)
1 Tbsp on the noon stuffed sweet potato meal; EVOO also added to shakes
Blueprint's own olive oil appears throughout his meals.
Source: Bryan Johnson's Protocol (article)
Gear & tech 3
Wearables, equipment and tools they use day to day.
Named as part of his sleep environment on the protocol page.
Source: Bryan Johnson's Protocol (article)
Listed among the gear and devices on his protocol page.
Source: Bryan Johnson's Protocol (article)
655 nm, 6 minutes daily
A red-light laser cap he wears daily, listed among Blueprint products.
Source: Bryan Johnson's Protocol (article)
Skincare 2
Skincare and grooming products they've named.
Daily, alongside 6 min red light therapy; mineral sunscreen, hats or UV umbrella for sun
His daily skincare uses Blueprint's own three-step line.
Source: Bryan Johnson's Protocol (article)
Applied to scalp and left 2 minutes after a regular wash; also Blueprint Peptide Serum, one dropper daily
Johnson's hair routine includes Blueprint's peptide shampoo and serum.
Source: Bryan Johnson's Protocol (article)
Daily routines 3
Morning, evening and recovery habits they've shared.
Daily dry sauna
Uses it200°F for 20 minutes daily, followed by 36 oz mineral-supplemented water
A daily dry sauna session is part of his protocol.
Source: Bryan Johnson's Protocol (article)
60-min wind-down, screens off, red/amber lighting, 10-min evening walk; wakes ~5 am; 10,000 lux light 3–4 min in the morning
Johnson treats sleep as a top priority with a fixed early bedtime and a structured wind-down.
Source: Bryan Johnson's Protocol (article)
Oral care routine
Uses itWaterpik on waking, then floss, soft-bristle electric toothbrush and tongue scraper, morning and night; dental cleanings at least twice a year
Johnson describes a multi-step morning and night oral hygiene routine.
Source: Bryan Johnson's Protocol (article)
Questions people ask
- What supplements does Bryan Johnson take?
- Blueprint Essential Capsules, Advanced Antioxidants, Ashwagandha & Rhodiola, Omega-3 and Longevity Mix, which are products from his own company, plus 5 g of added creatine.
- What does Bryan Johnson eat in a day?
- About 2,250 kcal across meals at 5:35 am, 11:00 am and noon, with his last meal at noon. Meals include a Longevity Protein shake, the Super Veggie bowl of black lentils, broccoli, cauliflower and mushrooms, and a stuffed sweet potato with Blueprint Snake Oil olive oil.
- What is Bryan Johnson's workout routine?
- About 6 hours a week: 3 strength and 3 cardio sessions, including 150 minutes of Zone 2 and 75 minutes of vigorous work, 60-90 minutes daily from 6:00 am, plus walks after meals.
- What is Bryan Johnson's sleep routine?
- He is in bed by 8:30 pm after a 60-minute wind-down with screens off and red or amber lighting, sleeps on an Eight Sleep bed, wakes around 5 am and uses a 10,000 lux light for 3-4 minutes in the morning.
- Does Bryan Johnson own the brands he uses?
- Many of them. Blueprint, his company, makes most of the supplements, foods, skincare and the 302 Laser Cap he lists.
Bryan Johnson isn't affiliated with this site and hasn't endorsed it. As an Amazon Associate I earn from qualifying purchases. Something wrong? Request a correction.