Protocol Guides

This guide reflects Bryan Johnson's published protocol as of January 2026, with the morning routine updated to his April 2026 post. It runs from his ~5:00 AM wake-up to his 8:30 PM bedtime. He describes the routine as always evolving and discourages copying it exactly. 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.

This guide reflects Bryan Johnson's published protocol as of January 2026, with morning light timing from his April 2026 morning routine. Sleep is the top priority in Blueprint, and the protocol lists 10 habits. Bryan notes that a resting heart rate of about 39 bpm before bed tends to line up with a perfect night of 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.

This guide reflects Bryan Johnson's published protocol as of January 2026, with breakfast notes from his April 2026 morning routine. The day is built around a pre-workout drink, breakfast, a mid-morning snack, Super Veggie and a final meal at noon, for about 2,250 calories with 130g protein, 206g carbs and 101g fat (a 10% calorie restriction). Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making significant dietary changes.

This guide reflects Bryan Johnson's published protocol as of January 2026, with product names from his April 2026 morning routine. He reports a skin age of 39 at age 48, measured with Canfield Visia. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a dermatologist before starting any new skincare routine.

This guide reflects Bryan Johnson's published protocol as of January 2026, with the order of his morning oral hygiene from his April 2026 morning routine. He has discontinued the tea tree oil rinse that appeared in earlier versions. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a dental professional for personalized oral care recommendations.

This guide reflects Bryan Johnson's published protocol as of January 2026, with workout details from his April 2026 morning routine. The plan totals about 6 hours a week across strength, Zone 2 cardio, vigorous intervals, flexibility, balance and mobility, with frequent movement during the day. 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.

This guide reflects Bryan Johnson's published protocol as of January 2026, with shampoo timing from his April 2026 morning routine. It covers the shampoo, serum, red light, topical and prescription steps the protocol lists. 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.

A dated, source-backed look at the light therapy in Bryan Johnson's published routine: morning bright light, the Blueprint 302 Laser Cap, and red and near-infrared panel sessions, with what each source does and does not say. Scope: This summarizes one person's self-reported routine and a seller's product page. It is not medical advice; talk to a qualified clinician before treating hair loss or using light devices.

Which air purifier Bryan Johnson says he owns, what IQAir lists for it, how he checks air quality, and when a cheaper HEPA purifier is the more sensible buy. Scope: This summarizes one person's published protocol, a news report and a manufacturer's spec page. It is not medical advice.

What Bryan Johnson says about sleep wearables, why he cares most about resting heart rate, what his morning body composition check measures, and which devices cover it. Scope: This summarizes one person's published protocol and a manufacturer's product page. It is not medical advice.