Protocol Guides

The exact daily routine Bryan Johnson uses to reverse his biological age. From his 5:00 AM wake-up to his 8:30 PM bedtime, every minute is optimized for longevity, cognitive performance, and perfect sleep. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new supplement or exercise routine.

A dated, source-backed breakdown of the supplements in Bryan Johnson's January 23, 2026 daily routine: timing, recorded doses, what changed, and what the source does not support. Scope: This summarizes one self-reported routine, not a prescription. Supplements can interact with medications or health conditions; check the source, current labels, and a qualified clinician before copying it.

Bryan Johnson's complete sleep optimization protocol. Sleep is the #1 life priority in the Blueprint system. These 10 habits helped Bryan achieve top-quartile sleep scores for 18-29 year olds — and eight months of 100% perfect sleep. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making changes to your sleep routine.

Bryan Johnson's complete daily meal plan with exact recipes, ingredients, and macros. Three meals totaling approximately 2,250 calories with 130g protein, 206g carbs, and 101g fat (10% caloric restriction from RDA). Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making significant dietary changes.

Bryan Johnson's complete skincare protocol for reversing skin aging. When he started Blueprint, his skin was in the 98th percentile for damage with a skin age of 64. Now his skin age has improved to 36. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a dermatologist before starting any new skincare routine.

Bryan Johnson's complete dental hygiene routine for optimal oral health. Proper oral care is linked to cardiovascular health, brain health, and longevity. This protocol covers every step from water flossing to xylitol gum. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a dental professional for personalized oral care recommendations.

Bryan Johnson's complete weekly exercise structure. The protocol combines strength training, HIIT, and cardio across the week, with a focus on balance, flexibility, and functional fitness. Bryan works out 60-90 minutes daily starting at 6:00 AM. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new exercise program.

Bryan Johnson's complete hair growth and maintenance protocol. Genetically, Bryan should be bald — he started losing hair in his late 20s. Now at 48, he has a full head of hair with less gray. This guide covers his daily routine. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a dermatologist before starting any hair treatment protocol.

Bryan Johnson does not include cold plunging in his normal routine. This source-backed explainer separates Blueprint's current position, human research on cold-water immersion and body temperature, and the limits of an ear-thermometer reading. Important: Blueprint's temperature figures are self-reported. This article is informational, not medical advice, and does not recommend calorie restriction, cold exposure, or a target body temperature.