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

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

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.

Recommended

Philips SmartSleep Wake-Up Light - Sunrise Alarm Clock with Colored Sunrise Simulation and Sleep Sounds

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 302 Laser Cap – FDA-Cleared Red Light Laser Therapy for Hair Regrowth – 302 Laser Diodes – LLLT Hair Growth Device – 6 Minutes Daily

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)

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

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

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 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

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

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

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.

Deep Work (7:45 AM)

75 mins

10 minute walk outside, then begin work. Focus on highest priority items. Avoid social media/messages.

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

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

Focused Work (9:30 AM)

90 mins

Continue focused work. Every 30 minutes, do ~5 minutes of light activity (walking, stretching, dancing).

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 Bryan Johnson NAC Supplement - Promotes Stress Relief, Immune System Function, Respiratory Health - Includes N-Acetyl-L-Cysteine, Ginger, Curcuminoids - Detoxifying - Vegan (30 Servings)

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.

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.

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

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

Ready to start?

Get all the products mentioned in this guide to fully implement the protocol.

Browse All Products