Unlocking Youth: A Deep Dive into Bryan Johnson Supplements and Age Defiance

Unlocking Youth: A Deep Dive into Bryan Johnson Supplements and Age Defiance

Bryan Johnson, is not your typical multi-millionaire. After selling BrainTree (& Venmo) to Paypal for $800 millions and bagging $300 millions for himself from that transaction, he now dedicates his whole life to optimising his own wellness routine, reducing his biological age with supplements and biohacks, and generously sharing this knowledge and the results of his experiments with the audience. While one might argue that Bryan just loves attention and being in the spotlight with provocative social media posts talking about penis rejuvenation and sharing blood with his son, his pursuit of eternal youth benefits indeed millions of people through the knowledge dissemination that is the effect of his flamboyant, longevity experiments. 

Explore the Bryan Johnson supplements that form the core of his anti-aging regimen. Get insights into the regimen’s costs, potential health benefits, and whether these supplements could work for you—all distilled into a clear, concise guide. 

Key Takeaways

  • Blueprint is a costly, comprehensive anti-aging regimen created by Bryan Johnson that uses rigorous science and a heap of supplements to potentially reverse biological age, and promote top health and performance.

  • The Blueprint regimen combines a vegan-friendly, superfood-rich diet with an optimized exercise program and sleep strategies, emphasizing the connection between these elements and reversing the effects of aging. The vegan element is not as evidence-based as the other elements of the Blueprint program, but Bryan's personal choice. A pretty bizzare one for the man that self-proclaimed to be the most measured (and evidence-based) human alive, but more on this later. 

  • While the Blueprint regimen might be pricey, its principles can be adapted to meet individual needs and budgets, utilizing less expensive supplements and tailoring the program’s diet and exercise recommendations to your personal situation.

The Blueprint: Bryan Johnson's Revolutionary Anti-Aging Regimen

Illustration of Bryan Johnson's Revolutionary Anti-Aging Regimen

Blueprint is not your run-of-the-mill wellness program. It’s a meticulously crafted anti-aging regimen, born out of Bryan Johnson’s audacious mission to challenge the inevitability of death. Can you fathom reversing your biological age to that of an 18-year-old? That’s exactly what Bryan set out to do in 2020 when he founded Blueprint. With over 30 medical professionals and thousands of scientific papers at the helm of its development, Blueprint is as rigorous as it gets, or so we hear.

The regimen doesn’t come cheap though. It costs around £16,791.26 per year or £322.91 weekly to follow the Blueprint regimen. But Bryan keeps on mentioning how evidence based everything is, and that he keeps on monitoring a thousand biomarkers every month, adding the additional trust element in this endeavour. 

The Science Behind Blueprint

Science is the backbone of Blueprint. It employs a data-driven methodology that leans heavily on comprehensive health measurements to inform individual wellness strategies. Every ingredient and supplement is thoroughly tested to ensure efficacy and quality. It’s not just about popping pills; it’s about understanding why you’re taking them and how they contribute to your overall health.

Despite its meticulous approach, the Blueprint program has its critics. Some nutrition experts express concerns over the extensive use of biohacking in the program. They suggest potential risks and the need for additional research to fully assess its safety. Yet, the overall consensus leans towards the potential health benefits of this revolutionary approach, which involves developing blueprint an algorithm to optimize the process. Millions were spent developing this cutting-edge program, highlighting its significance in the field of nutrition.

Components of the Blueprint Stack

The Blueprint stack is more than a random assortment of pills. It’s a carefully curated selection of supplements, each designed to provide specific nutritional and health benefits, including collagen peptides. Essential capsules, such as nutrients like vitamin D and E as well as selenium, form part of the daily dose to be taken three times. Other components include N-Acetyl-L-Cysteine, Nicotinamide Riboside Chloride, Zeaxanthin, Ashwagandha, Creatine Monohydrate, and Glucosamine Sulfate.

The stack may seem overwhelming, but remember, these supplements were chosen for their potential benefits. Plus, for those on a budget, supplements like Ashwagandha, Creatine Monohydrate, and Glucosamine Sulfate can be sourced individually.

Blueprint in Action: Real-Life Results and Testimonials

Real-Life Results and Testimonials of Blueprint in Action

Enough about the mechanics of Blueprint. You’re probably wondering, “Does it actually work?” Well, the feedback from users of Bryan Johnson’s regimen suggests it does. From improved health and vitality to better mental clarity and enhanced physical performance, the testimonials paint a promising picture.

Users range from a 29-year-old software developer who reports better focus, energy, and sleep, to a mother of two who praises the increased stamina and enhanced mood she’s experienced since starting the regimen. The Blueprint seems to resonate with a diverse user base, underscoring its wide-ranging appeal and effectiveness.

Success Stories

Bryan Johnson himself is a living testament to the Blueprint regimen. His biological age is several years younger than his chronological age, thanks to his adherence to the regimen. Johnson’s muscle mass and function rank in the top 1%, showcasing the Blueprint’s focus on creating a strong and high-performing body.

His cardiovascular efficiency is exceptionally high, with his VO2 max ranking falling within the top 1.5% for 18-year-olds. Talk about turning back the clock! And, did we mention that Bryan can leg press 800 lbs? That places him in the highest percentile of 18-year-olds, showcasing the profound impact of the regimen’s exercise recommendations. Those results are remarkable, and we're really proud of Bryan!

Potential Side Effects and Risks

While the benefits of Blueprint are promising, it’s important to balance the scales by discussing potential side effects. Some individuals have reported the following symptoms when following the Blueprint regimen:

  • Fatigue

  • Hunger

  • Headaches

  • Increased thirst

  • Changes in skin condition

  • Altered concentration levels

As with any health regimen, it’s crucial to listen to your body and adjust accordingly.

Decoding the Blueprint Diet: Foods to Fuel Your Body

Nutrient-Dense Superfoods in the Blueprint Diet

The Blueprint regimen isn’t just about supplements. Diet plays a key role too. The Blueprint diet is vegan-friendly, with a daily calorie goal of 1,977 vegan calories. It also incorporates an eating window of 6-8 hours, which aids in digestion and overall health.

The meal plan includes:

  • Super Veggie, packed with black lentils, broccoli, and other health-boosting ingredients

  • Nutty Pudding, made with sunflower lecithin for a smooth texture

  • A rotating variety of meals featuring Green Giant vegetables, nuts, seeds, and berries

In addition, the regimen includes a daily intake of over 100 pills to complement the nutrient density of the meals, as well as chlorella powder.

Nutrient-Dense Superfoods

Let’s delve into some of the superstar meals in the Blueprint diet. The ‘Super Veggie’ meal is a nutrient powerhouse, with broccoli, cauliflower, mushrooms, and black lentils. It’s meals like these that emphasize the role of nutrient-dense superfoods in the Blueprint diet.

The Asparagus Almond Beet Salad is another core dish, deriving its nutrient density from asparagus, beets, and almonds. And let’s not forget the ‘Nutty Pudding’, a dessert that combines a variety of nuts, including macadamia nuts, and seeds with cocoa and a berry-pomegranate blend. These meals offer both flavor and nutrition, making the Blueprint diet a delicious journey towards age defiance. Don’t hesitate to add a splash of apple cider vinegar to the salad for an extra tangy flavor.

Vegan-Friendly Options

For those who follow a plant-based lifestyle, the Blueprint has got you covered. The diet includes a variety of vegan meals to cater to your dietary preferences, such as:

  • Buddha Bowls

  • Roasted Veggie Lettuce Wraps

  • Chickpea Curry Over Greens

  • Super Veggie blends

  • Nutty Pudding made from nut milk and plant-based ingredients

The Blueprint diet, which includes extra virgin olive oil, doesn’t compromise on taste or nutrition. The caveat here in our opinion is that while all the other interventions included in the Blueprint are chosen based on the value they are adding to Bryan's body, nutritional or otherwise, but being on a vegan diet is Bryan's personal choice because of his compassion for animals. As noble as this may sound, and while we applaud Bryan for his compassion for other species, this element of Blueprint is not based on the optimal scientific choice for someone who is optimising for longevity. Bryan's testosterone levels were at some point affect by potentially his dietary options and the caloric restriction he's practicing, and thus, here comes the question: if despite the multiple interventions and optimised lifestyle, he still is in need of using testosterone patches, doesn't the Bluerint regimen defeat the purpose? Because lower testosterone levels in no way correlate with lifespan extension. We know that Bryan experiments with his intervention on a monthly basis, and we hope that he will eventually cross the mental barrier and bias towards the various nutritional options out there, including the carnivore diet.

Optimizing Exercise and Sleep for Age Reversal

Exercise and Sleep Optimization for Age Reversal

Exercise and sleep optimization are also key players in the Blueprint program. Bryan Johnson prioritizes sleep optimization as a fundamental tool in age reversal. His top 1% sleep performance and recovery are testament to the importance of quality sleep in achieving optimal health.

Exercise, too, is a central component of the Blueprint program. Although the specifics of the exercise regimen are not publicly available, it’s clear that it’s tailored to support age reversal and optimal health.

Exercise Recommendations

While the Blueprint program doesn’t publicize specific exercise recommendations, it’s clear that exercise plays a pivotal role in the regimen. The program encompasses extensive research on the impact of exercise on age reversal, but the types of workouts suggested are not detailed publicly.

What we do know is that the regimen is designed to support age reversal and optimal health, which means exercise is surely a key part of the puzzle.

Sleep Optimization Techniques

Sleep isn’t just about clocking in the hours. It’s about the quality of those hours. Bryan Johnson maintains a fixed sleep schedule, consistently going to bed and waking up at the same times every day to regulate his sleep cycle. He also optimizes his sleep environment through the use of:

  • blackout curtains

  • regulated bedroom temperature

  • white noise machines

  • quality bedding

Further strategies for improving sleep include:

  • Using blue light blocking glasses in the evening

  • Finding a personalized sleep routine that works best for you

  • Sleep tracking using devices or apps to continually enhance the quality of sleep

Bryan also recommends implementing other protocols and these strategies to improve your sleep.

Blueprint Philosophy: The Mindset for Age Defiance

Blueprint Philosophy: The Mindset for Age Defiance

Beyond the diet, supplements, exercise, and sleep, Blueprint hinges on a powerful philosophy. Bryan Johnson’s philosophy of Zeroism emphasizes:

  • Systemization over willpower

  • Objective data over subjective opinions

  • Reducing cognitive load through automated health routines

  • Aligning over 35 trillion body cells towards optimal health and rejuvenation.

This mindset shift helps to build your autonomous self through structured systems and data, demoting the mind’s unverified beliefs and elevating the autonomous self. It’s about taking baby steps towards creating a mindset of age defiance, optimal health, and combating aging damage by understanding the speed of aging.

Embracing Zeroism

At its core, Zeroism is a STEM-oriented mindset. It utilizes data and measurement to make informed health decisions. It encourages individuals to defy societal norms that perpetuate unhealthy lifestyles, fostering a mindset of health and longevity.

Bryan’s personal battle with overeating and its resolution played a pivotal role in the time he spent developing Blueprint philosophy. It highlights the transformative power of adopting new mindsets and behaviors.

Overcoming Self-Destructive Behaviors

To achieve lasting wellness and age defiance, it’s crucial to overcome self-destructive behaviors and nurture the autonomous self as well. Identifying repeated harmful habits like overeating is a significant step towards achieving optimal health. Bryan advocates for revoking the authority to engage in such harmful habits as a potent strategy to combat self-harm habits and chronic depression.

A significant intervention in Bryan’s life was revoking ‘7pm Bryan’s’ authority. It’s a powerful example of taking consequential actions to overcome self-destructive behaviors.

DIY Alternatives: Adapting Bryan Johnson's Supplements for Everyday Life

While the Blueprint regimen has its merits, it may not be financially feasible for everyone. That’s where DIY alternatives come in. By introducing more cost-effective alternatives, you can follow aspects of Bryan Johnson’s supplement regimen without major financial investments.

You can select budget-friendly supplements that align with the key benefits of more expensive options. With a bit of research and some careful planning, you can balance the need for cost-efficiency with the desired health outcomes.

Affordable Supplement Options

Substitutes for the more expensive components of the Blueprint stack can include creatine, vitamin D3, and a basic bottle of multivitamins. These can be used as a more affordable starting point for those interested in following aspects of the Blueprint regimen.

Tailoring the Regimen to Individual Needs

The Blueprint regimen isn’t a one-size-fits-all solution. It’s essential to tailor the regimen to individual health needs and goals for optimal personal health. Essential vitamins, antioxidants, and amino acids are among the customizable elements of the Blueprint protocol.

By focusing on the elements that align with your specific health goals, you can adapt the supplement strategy within the Blueprint program. And for meat-lovers, Bryan mentioned that there is a blueprint version that includes meat, showcasing the adaptability of the program.


Bryan Johnson’s Blueprint is a revolutionary regimen that challenges the concept of aging. It integrates a science-backed supplement stack, a nutrient-dense vegan diet, and strategies for exercise and sleep optimization with a powerful philosophy of Zeroism. The program has garnered positive testimonials from users who report improved health, vitality, and overall wellness.

While the regimen may not be financially accessible to everyone, DIY alternatives and the possibility of tailoring the regimen to individual needs make it a viable option for many. Bryan Johnson’s Blueprint is a testament to the power of a STEM-oriented mindset, rigorous scientific research, and the audacity to challenge societal norms. It’s more than just an anti-aging regimen; it’s a blueprint for optimal health and age defiance.

Frequently Asked Questions

What is Bryan Johnson's Blueprint regimen?

Bryan Johnson's Blueprint regimen includes a science-backed supplement stack, a nutrient-dense vegan diet, exercise and sleep optimization strategies, and a Zeroism philosophy to combat aging.

Are there any side effects of the Blueprint regimen?

Yes, some people have experienced side effects like fatigue, hunger, headaches, increased thirst, changes in skin condition, and altered concentration levels when using the Blueprint regimen. Be mindful of these potential effects.

Can I follow the Blueprint regimen if I'm on a budget?

Yes, you can follow the Blueprint regimen on a budget by using DIY alternatives and more affordable supplement options as substitutes for expensive components.

How does Bryan Johnson suggest optimizing sleep?

Bryan Johnson suggests optimizing sleep by maintaining a consistent sleep schedule, optimizing the sleep environment, using blue light blocking glasses in the evening, and tracking sleep with devices or apps. This can improve the quality of your sleep and overall well-being!

What is the philosophy behind the Blueprint regimen?

The philosophy behind the Blueprint regimen, called Zeroism, prioritizes systemization over willpower and objective data over subjective opinions. It aims to reduce cognitive load through automated health routines and optimize overall health and rejuvenation by aligning the body's cells. Sounds pretty cool, right?