Blueprint Longevity Mix
Supplements
Blueprint Bryan Johnson Longevity Mix - Muscle Builder & Recovery Supplement - Promotes Focus and Balanced Mood - Magnesium, Creatine, L-Theanine, Glutathione & Vitamin C- 30 Servings, Blood Orange
$49.00
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The Blueprint Daily Protocol
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.
Protocol Steps
1
Bedtime Prep (Night Before)
60 mins
Every day starts the night before. Sleep is the #1 life priority.
Protocol:
Identity: You are a professional sleeper.Timing: In bed by 8:30 PM (+/- 30 mins).Environment: Blackout room, 60-67°F (15-19°C).Wind Down: 30-60 mins routine. No screens.Light: Dim lights 1-2 hours before bed (red light only).
Recommended
Adaptive Sound Technologies LectroFan Classic White Noise Machine - Compact Sleep Sound Machine for Bedroom, Travel, Study and More - 20 Non-Looping Fan & White Noise Variations - Black
Recommended
TempPro TP50 Digital Hygrometer Indoor Thermometer Room Thermometer and Humidity Gauge with Temperature Monitor
Recommended
Oura Ring 4 - Smart Ring for Health Tracking with HRV, Sleep, and Activity Monitoring
2
Wake Up & Measurements (~5:00 AM)
10 mins
Wake up naturally without an alarm. Measure body composition (weight, fat, muscle, hydration). Do 5 minutes of breathing exercises or meditation to get your mind right.
3
Light & Hair Protocol (5:05 AM)
10 mins
Apply scalp serum and massage for 1-2 mins. Then wear a red light therapy cap for 6 mins while getting 10,000 lux light exposure from a therapy lamp for 3-4 mins. This resets your circadian rhythm.
Recommended
Blueprint Bryan Johnson Laser Cap
Recommended
Carex Day-Light Classic Plus Sunlight Therapy Lamp - 10000 LUX Therapy Lamp at 12 Inches, LED Bright White Light with Adjustable Height and Brightness Levels for Mood, White
Recommended
Blueprint Bryan Johnson Peptide Shampoo – 8-Peptide Scalp Treatment with VEGF, Caffeine, Menthol & Arginine – Fragrance-Free & Gentle Formula for Fuller-Looking, Stronger Hair (3.5oz)
Recommended
Blueprint Bryan Johnson Hair Peptide Serum – 8 Peptide Scalp Treatment with Caffeine & Curcumin – Fragrance Free Scalp Serum for Thicker, Fuller Hair – Lightweight Leave-In Formula (50 mL)
4
Morning Longevity Drink (5:25 AM)
5 mins
Consume this drink to flood your body with essential nutrients.
Ingredients:
8 oz Water1 scoop Blueprint Longevity Mix11g Collagen Peptides2.5g Creatine Monohydrate1/2 tsp Prebiotic Galactooligosaccharides1 tsp Inulin
Recommended
Blueprint Bryan Johnson Longevity Mix - Muscle Builder & Recovery Supplement - Promotes Focus and Balanced Mood - Magnesium, Creatine, L-Theanine, Glutathione & Vitamin C- 30 Servings, Blood Orange
Recommended
Blueprint Bryan Johnson Hydrolyzed Collagen Peptides Powder – Type I, II & III Collagen for Women & Men – Unflavored Protein Supplement for Hair, Skin, Nails, Joints & Cartilage – 20g – 30 Servings
Recommended
Blueprint Bryan Johnson Creatine Monohydrate Powder – Amino Acid Powder - Supplement Supports Muscle Growth, Recovery, Strength & Focus – Unflavored Creatine for Women & Men – 5g Dose – 100 Servings
5
Workout Session (5:30 AM)
60-90 mins
60-90 minute workout focusing on balance, flexibility, strength training, and cardio. Listen to a podcast or audiobook while training.
Recommended
Concept2 RowErg Model D Indoor Rowing Machine with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage (Gray)
Recommended
Finer Form Gym Quality Foldable Flat Bench for Multi-Purpose Weight Training and Ab Exercises - Free PDF Workout Chart Included
Recommended
FLYBIRD Adjustable Weight Bench, ASTM-Certified 800LBS Workout Bench Foldable for Home Gym, 90° to -30° FID and 30in Extended Backrest for Bench Press Strength Training Exercise
Recommended
CAMRY Digital Hand Dynamometer Grip Strength Measurement Meter 198Lbs / 90Kgs Auto Capturing Electronic Hand Grip Power
6
Breakfast: Nutty Pudding (6:45 AM)
20 mins
Break your fast with Nutty Pudding.
Ingredients:
Blueprint Longevity ProteinBlueberry Nut Mix11g Collagen Protein1 Tbsp Extra Virgin Olive Oil6g Cocoa PowderMacadamia Nut Milk
Recommended
Blueprint by Bryan Johnson Vegan Protein Meal Replacement – Plant Based Hemp Protein with 27g Protein Per Serving – Low Calorie, Flavored Protein for Women & Men – Dairy Free – 15 Servings - Vanilla
Recommended
Blueprint Bryan Johnson Blueberry Nut Mix - Real Blueberries, Roasted Macadamia Nuts and Walnuts - No Additives or Added Sugars - Keto and Paleo Friendly - 170mg Polyphenols (30 Servings)
Recommended
Blueprint Bryan Johnson Hydrolyzed Collagen Peptides Powder – Type I, II & III Collagen for Women & Men – Unflavored Protein Supplement for Hair, Skin, Nails, Joints & Cartilage – 20g – 30 Servings
Recommended
Blueprint by Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Cold Pressed, Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle
Recommended
Blueprint Bryan Johnson Non Dairy Cocoa Powder – Elite Level Flavanols – 100% Pure Cocoa – Low Fat Unsweetened Cocoa – Undutched – Keto Friendly – Great for Baking, Cooking & Smoothies – 12oz Bag
Recommended
Blueprint Bryan Johnson Nutty Butter – Chunky Macadamia Nut Butter with Walnut – No Palm Oil, No Added Sugar – Just 3 Ingredient – Keto, Vegan, Paleo – Low Carb Nut Butter Snack – 8.8oz Jar
7
Morning Supplements (6:45 AM)
2 mins
Take the core stack of pills with breakfast:
Essentials: 2 capsulesAdvanced Antioxidants: 1 capsuleNAC + Ginger + Curcumin: 3 capsulesEPA/DHA/DPA: 800 mgGarlic: 1.2 g (Kyolic)
Recommended
Blueprint Bryan Johnson Essential Capsules - Daily Multivitamin/Multimineral for Women and Men - Antioxidant Supplement with Calcium, Vitamin B1, Vitamin D, and Zinc - Vegan and Non GMO (30 Servings)
Recommended
Blueprint Bryan Johnson Advanced Antioxidant Supplement – Lutein, Zeaxanthin, Lycopene, Vitamin K1, K2 – Vegan Capsules for Vision, Bone & Heart Support – Updated Formula of Essential Softgels
Recommended
Blueprint Bryan Johnson NAC Supplement - Promotes Stress Relief, Immune System Function, Respiratory Health - Includes N-Acetyl-L-Cysteine, Ginger, Curcuminoids - Detoxifying - Vegan (30 Servings)
Recommended
Blueprint Bryan Johnson Omega-3 - Vegan Algae Omega 3 Supplement with EPA/DHA - 800mg Plant-Based for Brain, Heart & Joint Support - High Absorption Triglyceride Form - 1:1 EPA/DHA
8
Skincare & Hygiene (7:15 AM)
30 mins
Face: Wash, Moisturizer, Vitamin C, Retinol, Sunscreen.
Body: Shower, Exfoliate (2-3x/wk).
Hair: Wash, Kerlase Scalp Stimulant (massage 60s).
Oral: Brush, Floss, Tongue Scrape.
Recommended
Blueprint Bryan Johnson Gentle Facial Cleanser with SFC & Hyaluronic Acid – Age-Defying Gel Cleanser for Firm, Balanced & Hydrated Skin – Vegan, Fragrance-Free
Recommended
Blueprint Bryan Johnson Facial Serum with SFC & NMN – Age Defying Serum for Fine Lines, Firmness & Hydration – Longevity-Inspired Skin Care for Radiant, Youthful Skin – Fragrance Free & Vegan Formula
Recommended
Blueprint Bryan Johnson Moisturizer with SFC & NMN – Age-Defying Face Cream for Firmness, Hydration & Barrier Repair – Fragrance Free, Longevity-Inspired Daily Skincare for Smooth, Youthful Skin
Recommended
CeraVe Hydrating Facial Cleanser, Moisturizing Face Wash For Dry Skin, Hyaluronic Acid + Ceramides + Glycerin, Hydrating Cleanser For Normal To Dry Skin, National Eczema Association Certified
Recommended
CeraVe Resurfacing Retinol Serum For Post Acne Marks, Formulated With Licorice Root Extract & Niacinamide, Brightening Serum & Pore Minimizer For Face, Post Acne Skin Barrier Repair, Non-Comedogenic
Recommended
EltaMD UV Daily Face Sunscreen Moisturizer with Zinc Oxide, Daily Face Moisturizer with SPF, Great for Dry, Combination, and Normal Skin
Recommended
Dr. Collins BioMin Restore Toothpaste for Tooth Sensitivity, 3.5oz (Pack of 2)
Recommended
DrTung's Smart Floss - Natural, PTFE & PFAS Free Floss, Gentle on Gums, Expands & Stretches, BPA Free Floss - Natural Dental Floss Cardamom Flavor (Pack of 3)
Recommended
DrTung's Stainless Tongue Scraper - Tongue Cleaner for Adults, Kids, Helps Freshens Breath, Easy to Use Comfort Grip Handle, Comes with Travel Case - Stainless Steel Tongue Scrapers (1 Pack)
Recommended
Xyli Swish - All Natural Formulated Nano Silver, Xylitol & Aloe Mouthwash - Alcohol and Fluoride Free - Oral Rinse to Fight Bad Breath & Dry Mouth - Peppermint Flavor - 16oz.
9
Deep Work (7:45 AM)
75 mins
10 minute walk outside, then begin work. Focus on highest priority items. Avoid social media/messages.
10
Meal 2: Super Veggie (9:00 AM)
30 mins
The powerhouse meal.
Ingredients:
Black Lentils (45g dry)Broccoli (250g) & Cauliflower (150g)Mushrooms (50g)Garlic (1 clove), Ginger (3g), Lime (1)Cumin (1 Tbsp), ACV (1 Tbsp), Hemp Seeds (1 Tbsp)Extra Virgin Olive Oil (1 Tbsp)Fermented Foods (1-4 Tbsp)
Recommended
Blueprint by Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Cold Pressed, Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle
Recommended
FANGSUN Dressing Containers to Go for Condiments, Salad Dressing, Dips, Snacks, Stainless Steel Dipping Sauce Cups, Fits in Bento Box for Lunch, Mini Food Storage Containers with Lid (Multicolor)
Recommended
G.a HOMEFAVOR Stainless Steel Bento Lunch Box - Leak-Proof Metal Bento Box, Large Food Container with Lock Clips, Snack Container, Dishwasher Safe, 1400 ml/47 oz
11
Focused Work (9:30 AM)
90 mins
Continue focused work. Every 30 minutes, do ~5 minutes of light activity (walking, stretching, dancing).
12
Meal 3: Final Meal (11:00 AM)
30 mins
Final meal of the day (e.g., Stuffed Sweet Potato). Take additional supplements:
EPA/DHA/DPA: 800 mgGarlic: 1.2 g
Recommended
Blueprint by Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Cold Pressed, Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle
Recommended
Blueprint Bryan Johnson NAC Supplement - Promotes Stress Relief, Immune System Function, Respiratory Health - Includes N-Acetyl-L-Cysteine, Ginger, Curcuminoids - Detoxifying - Vegan (30 Servings)
13
Work & Hydration (11:30 AM)
4.5 hours
Continue work with light activity breaks every 30 mins. Drink mineralized water/tea. Stop drinking fluids at 4 PM to prevent sleep disruption.
14
Evening Wind Down (7:30 PM)
30 mins
10 minute walk outside. Social time with friends and family. Wind down routine. No messages, social media, or screens. Activate night time mode.
15
Evening Skincare (8:00 PM)
30 mins
Face wash, moisturizer + Vitamin C and Retinol. Prepare for bed.
Recommended
CeraVe Hydrating Facial Cleanser, Moisturizing Face Wash For Dry Skin, Hyaluronic Acid + Ceramides + Glycerin, Hydrating Cleanser For Normal To Dry Skin, National Eczema Association Certified
Recommended
CeraVe Resurfacing Retinol Serum For Post Acne Marks, Formulated With Licorice Root Extract & Niacinamide, Brightening Serum & Pore Minimizer For Face, Post Acne Skin Barrier Repair, Non-Comedogenic
16
Sleep (8:30 PM)
8.5 hours
In bed and asleep within 3 minutes. Sleep is the #1 life priority. Ensure bedroom is 60-67°F (15-19°C) and pitch black.
Recommended
Adaptive Sound Technologies LectroFan Classic White Noise Machine - Compact Sleep Sound Machine for Bedroom, Travel, Study and More - 20 Non-Looping Fan & White Noise Variations - Black
Recommended
TempPro TP50 Digital Hygrometer Indoor Thermometer Room Thermometer and Humidity Gauge with Temperature Monitor
Shop this guide
Products referenced in the protocol, gathered into one checklist.
Paid affiliate link. As an Amazon Associate we earn from qualifying purchases.
Blueprint Essential Capsules
Supplements
Blueprint Bryan Johnson Essential Capsules - Daily Multivitamin/Multimineral for Women and Men - Antioxidant Supplement with Calcium, Vitamin B1, Vitamin D, and Zinc - Vegan and Non GMO (30 Servings)
$49.00
Blueprint Snake Oil
Nutrition
Blueprint by Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Cold Pressed, Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle
$70.00
LectroFan Classic
Sleep
Adaptive Sound Technologies LectroFan Classic White Noise Machine - Compact Sleep Sound Machine for Bedroom, Travel, Study and More - 20 Non-Looping Fan & White Noise Variations - Black
$54.95
TempPro TP50 Hygrometer
Sleep
TempPro TP50 Digital Hygrometer Indoor Thermometer Room Thermometer and Humidity Gauge with Temperature Monitor
$10.99
Oura Ring 4
Wellness
Oura Ring 4 - Smart Ring for Health Tracking with HRV, Sleep, and Activity Monitoring
$349.00
Philips Wake-Up Light
Sleep
Philips SmartSleep Wake-Up Light - Sunrise Alarm Clock with Colored Sunrise Simulation and Sleep Sounds
$108.99
Blueprint 302 Laser Cap
Wellness
Blueprint Bryan Johnson Laser Cap
$999.00
Carex Day-Light Classic Plus
Wellness
Carex Day-Light Classic Plus Sunlight Therapy Lamp - 10000 LUX Therapy Lamp at 12 Inches, LED Bright White Light with Adjustable Height and Brightness Levels for Mood, White
$109.99
Blueprint Peptide Shampoo
Skincare
Blueprint Bryan Johnson Peptide Shampoo – 8-Peptide Scalp Treatment with VEGF, Caffeine, Menthol & Arginine – Fragrance-Free & Gentle Formula for Fuller-Looking, Stronger Hair (3.5oz)
$59.00
Blueprint Hair Peptide Serum
Skincare
Blueprint Bryan Johnson Hair Peptide Serum – 8 Peptide Scalp Treatment with Caffeine & Curcumin – Fragrance Free Scalp Serum for Thicker, Fuller Hair – Lightweight Leave-In Formula (50 mL)
$119.00
Blueprint Collagen Peptides
Supplements
Blueprint Bryan Johnson Hydrolyzed Collagen Peptides Powder – Type I, II & III Collagen for Women & Men – Unflavored Protein Supplement for Hair, Skin, Nails, Joints & Cartilage – 20g – 30 Servings
$45.00
Blueprint Creatine
Supplements
Blueprint Bryan Johnson Creatine Monohydrate Powder – Amino Acid Powder - Supplement Supports Muscle Growth, Recovery, Strength & Focus – Unflavored Creatine for Women & Men – 5g Dose – 100 Servings
$40.00
Concept2 RowErg Model D
Fitness
Concept2 RowErg Model D Indoor Rowing Machine with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage (Gray)
$1,189.99
Finer Form Flat Bench
Fitness
Finer Form Gym Quality Foldable Flat Bench for Multi-Purpose Weight Training and Ab Exercises - Free PDF Workout Chart Included
$139.99
FLYBIRD Adjustable Bench
Fitness
FLYBIRD Adjustable Weight Bench, ASTM-Certified 800LBS Workout Bench Foldable for Home Gym, 90° to -30° FID and 30in Extended Backrest for Bench Press Strength Training Exercise
$149.98
CAMRY Grip Dynamometer
Fitness
CAMRY Digital Hand Dynamometer Grip Strength Measurement Meter 198Lbs / 90Kgs Auto Capturing Electronic Hand Grip Power
$32.99
Blueprint Metabolic Protein
Nutrition
Blueprint by Bryan Johnson Vegan Protein Meal Replacement – Plant Based Hemp Protein with 27g Protein Per Serving – Low Calorie, Flavored Protein for Women & Men – Dairy Free – 15 Servings - Vanilla
$42.00
Blueprint Blueberry Nut Mix
Nutrition
Blueprint Bryan Johnson Blueberry Nut Mix - Real Blueberries, Roasted Macadamia Nuts and Walnuts - No Additives or Added Sugars - Keto and Paleo Friendly - 170mg Polyphenols (30 Servings)
$37.00
Blueprint Cocoa
Nutrition
Blueprint Bryan Johnson Non Dairy Cocoa Powder – Elite Level Flavanols – 100% Pure Cocoa – Low Fat Unsweetened Cocoa – Undutched – Keto Friendly – Great for Baking, Cooking & Smoothies – 12oz Bag
$41.00
Blueprint Nutty Butter
Nutrition
Blueprint Bryan Johnson Nutty Butter – Chunky Macadamia Nut Butter with Walnut – No Palm Oil, No Added Sugar – Just 3 Ingredient – Keto, Vegan, Paleo – Low Carb Nut Butter Snack – 8.8oz Jar
$11.00
Blueprint Advanced Antioxidants
Supplements
Blueprint Bryan Johnson Advanced Antioxidant Supplement – Lutein, Zeaxanthin, Lycopene, Vitamin K1, K2 – Vegan Capsules for Vision, Bone & Heart Support – Updated Formula of Essential Softgels
$49.00
Blueprint NAC
Supplements
Blueprint Bryan Johnson NAC Supplement - Promotes Stress Relief, Immune System Function, Respiratory Health - Includes N-Acetyl-L-Cysteine, Ginger, Curcuminoids - Detoxifying - Vegan (30 Servings)
$27.00
Blueprint Omega-3
Supplements
Blueprint Bryan Johnson Omega-3 - Vegan Algae Omega 3 Supplement with EPA/DHA - 800mg Plant-Based for Brain, Heart & Joint Support - High Absorption Triglyceride Form - 1:1 EPA/DHA
$39.00
Blueprint Facial Cleanser
Skincare
Blueprint Bryan Johnson Gentle Facial Cleanser with SFC & Hyaluronic Acid – Age-Defying Gel Cleanser for Firm, Balanced & Hydrated Skin – Vegan, Fragrance-Free
$39.00
Blueprint Facial Serum
Skincare
Blueprint Bryan Johnson Facial Serum with SFC & NMN – Age Defying Serum for Fine Lines, Firmness & Hydration – Longevity-Inspired Skin Care for Radiant, Youthful Skin – Fragrance Free & Vegan Formula
$59.00
Blueprint Facial Moisturizer
Skincare
Blueprint Bryan Johnson Moisturizer with SFC & NMN – Age-Defying Face Cream for Firmness, Hydration & Barrier Repair – Fragrance Free, Longevity-Inspired Daily Skincare for Smooth, Youthful Skin
$69.00
CeraVe Hydrating Cleanser
Skincare
CeraVe Hydrating Facial Cleanser, Moisturizing Face Wash For Dry Skin, Hyaluronic Acid + Ceramides + Glycerin, Hydrating Cleanser For Normal To Dry Skin, National Eczema Association Certified
$15.97
CeraVe Retinol Serum
Skincare
CeraVe Resurfacing Retinol Serum For Post Acne Marks, Formulated With Licorice Root Extract & Niacinamide, Brightening Serum & Pore Minimizer For Face, Post Acne Skin Barrier Repair, Non-Comedogenic
$18.68
EltaMD UV Daily SPF 40
Skincare
EltaMD UV Daily Face Sunscreen Moisturizer with Zinc Oxide, Daily Face Moisturizer with SPF, Great for Dry, Combination, and Normal Skin
$41.00
Dr. Collins BioMin Restore
Wellness
Dr. Collins BioMin Restore Toothpaste for Tooth Sensitivity, 3.5oz (Pack of 2)
$25.99
DrTung's Smart Floss
Wellness
DrTung's Smart Floss - Natural, PTFE & PFAS Free Floss, Gentle on Gums, Expands & Stretches, BPA Free Floss - Natural Dental Floss Cardamom Flavor (Pack of 3)
$19.99
DrTung's Tongue Scraper
Wellness
DrTung's Stainless Tongue Scraper - Tongue Cleaner for Adults, Kids, Helps Freshens Breath, Easy to Use Comfort Grip Handle, Comes with Travel Case - Stainless Steel Tongue Scrapers (1 Pack)
$12.99
Xyli Swish
Wellness
Xyli Swish - All Natural Formulated Nano Silver, Xylitol & Aloe Mouthwash - Alcohol and Fluoride Free - Oral Rinse to Fight Bad Breath & Dry Mouth - Peppermint Flavor - 16oz.
$15.72
FANGSUN Dressing Containers
Wellness
FANGSUN Dressing Containers to Go for Condiments, Salad Dressing, Dips, Snacks, Stainless Steel Dipping Sauce Cups, Fits in Bento Box for Lunch, Mini Food Storage Containers with Lid (Multicolor)
$12.99
G.a HOMEFAVOR Bento Box
Wellness
G.a HOMEFAVOR Stainless Steel Bento Lunch Box - Leak-Proof Metal Bento Box, Large Food Container with Lock Clips, Snack Container, Dishwasher Safe, 1400 ml/47 oz
$26.99