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 Sound Machine, Black | Soothing Sound Machine for Sleep with a Built-in Sleep Timer, Non-Looping Sounds, Speech Privacy and Compact Design
Recommended
TempPro TP50 Digital Hygrometer Indoor Thermometer Room Thermometer | Humidity Meter Humidity Gauge with Temperature Humidity Monitor for House Office Celler Greenhouse RV (Previously ThermoPro)
Recommended
OURA Ring 4 Smart Ring for Sleep, Activity, and Health Tracking
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
Carex Day-Light Classic Plus Light Therapy Lamp, 10,000 LUX LED Sunlight Lamp at 12 Inches, Adjustable Height & Brightness, Full Spectrum Bright White Light for Mood, Sleep & Energy
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
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 Foldable Flat Weight Bench for Home Gym, 1,000 lb Capacity | 4-Way Steel Frame for Extra Stability, Thick Pad, Easy Folding Storage, Minimal Assembly, Free Workout Chart Included
Recommended
FLYBIRD WB5 Weight Bench, ASTM-Certified 800LBS Adjustable Weight Bench 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 30g 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 Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – 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
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 Cleanser with Hyaluronic Acid, Face Wash for Dry Skin,16oz | Skin Care For Men and Women, Daily Cleanser & Makeup Remover with Glycerin & Ceramides, National Eczema Association Certified
Recommended
CeraVe Resurfacing Retinol Face Serum with Niacinamide, Pore Minimizer, 1oz | Skin Care Brightening Serum with Licorice Root, Acne Scar & Hyperpigmentation Treatment, Dark Spot Corrector, Skin Repair
Recommended
EltaMD UV Daily Face Sunscreen Moisturizer, SPF 40, Untinted, 1.7 oz
Recommended
Dr. Collins Biomin Restore Toothpaste with Biomin C, 3.5oz (Pack of 2)
Recommended
DrTung's Smart Floss - Natural Dental Floss, Cardamom Flavor - Pack of 3 | PTFE & PFAS Free, Gentle on Gums, Expands & Stretches, BPA Free
Recommended
DrTung's Stainless Steel Tongue Scraper - Adults & Kids - 1 Pack | Metal Tongue Scraper & Cleaner, Freshens Breath, Oral Hygiene Care, Comfort Grip Handle, Travel Case
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 Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle
Recommended
G.a HOMEFAVOR Stainless Steel Bento Lunch Box, 1400 ml/47 oz | Leak-Proof, Dishwasher Safe, BPA-Free, with Lock Clips, Meal Prep, Large Food Container, for Adults
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 Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – 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 Cleanser with Hyaluronic Acid, Face Wash for Dry Skin,16oz | Skin Care For Men and Women, Daily Cleanser & Makeup Remover with Glycerin & Ceramides, National Eczema Association Certified
Recommended
CeraVe Resurfacing Retinol Face Serum with Niacinamide, Pore Minimizer, 1oz | Skin Care Brightening Serum with Licorice Root, Acne Scar & Hyperpigmentation Treatment, Dark Spot Corrector, Skin Repair
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 Sound Machine, Black | Soothing Sound Machine for Sleep with a Built-in Sleep Timer, Non-Looping Sounds, Speech Privacy and Compact Design
Recommended
TempPro TP50 Digital Hygrometer Indoor Thermometer Room Thermometer | Humidity Meter Humidity Gauge with Temperature Humidity Monitor for House Office Celler Greenhouse RV (Previously ThermoPro)
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 Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – 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 Sound Machine, Black | Soothing Sound Machine for Sleep with a Built-in Sleep Timer, Non-Looping Sounds, Speech Privacy and Compact Design
$54.95
TempPro TP50 Hygrometer
Sleep
TempPro TP50 Digital Hygrometer Indoor Thermometer Room Thermometer | Humidity Meter Humidity Gauge with Temperature Humidity Monitor for House Office Celler Greenhouse RV (Previously ThermoPro)
$10.99
Oura Ring 4
Wellness
OURA Ring 4 Smart Ring for Sleep, Activity, and Health Tracking
$349.00
Philips Wake-Up Light
Sleep
Philips SmartSleep Wake-up Light, Colored Sunrise and Sunset Simulation, 5 Natural Sounds, FM Radio & Reading Lamp, Tap Snooze, HF3520/60
$107.99
Carex Day-Light Classic Plus
Wellness
Carex Day-Light Classic Plus Light Therapy Lamp, 10,000 LUX LED Sunlight Lamp at 12 Inches, Adjustable Height & Brightness, Full Spectrum Bright White Light for Mood, Sleep & Energy
$103.99
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
Concept2 RowErg Model D
Fitness
Concept2 RowErg Model D Indoor Rowing Machine with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage (Gray)
$1,199.99
Finer Form Flat Bench
Fitness
Finer Form Foldable Flat Weight Bench for Home Gym, 1,000 lb Capacity | 4-Way Steel Frame for Extra Stability, Thick Pad, Easy Folding Storage, Minimal Assembly, Free Workout Chart Included
$139.99
FLYBIRD Adjustable Bench
Fitness
FLYBIRD WB5 Weight Bench, ASTM-Certified 800LBS Adjustable Weight Bench 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 30g 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 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 Cleanser with Hyaluronic Acid, Face Wash for Dry Skin,16oz | Skin Care For Men and Women, Daily Cleanser & Makeup Remover with Glycerin & Ceramides, National Eczema Association Certified
$15.97
CeraVe Retinol Serum
Skincare
CeraVe Resurfacing Retinol Face Serum with Niacinamide, Pore Minimizer, 1oz | Skin Care Brightening Serum with Licorice Root, Acne Scar & Hyperpigmentation Treatment, Dark Spot Corrector, Skin Repair
$16.49
EltaMD UV Daily SPF 40
Skincare
EltaMD UV Daily Face Sunscreen Moisturizer, SPF 40, Untinted, 1.7 oz
$41.00
Dr. Collins BioMin Restore
Wellness
Dr. Collins Biomin Restore Toothpaste with Biomin C, 3.5oz (Pack of 2)
$26.99
DrTung's Smart Floss
Wellness
DrTung's Smart Floss - Natural Dental Floss, Cardamom Flavor - Pack of 3 | PTFE & PFAS Free, Gentle on Gums, Expands & Stretches, BPA Free
$19.99
DrTung's Tongue Scraper
Wellness
DrTung's Stainless Steel Tongue Scraper - Adults & Kids - 1 Pack | Metal Tongue Scraper & Cleaner, Freshens Breath, Oral Hygiene Care, Comfort Grip Handle, Travel Case
$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
G.a HOMEFAVOR Bento Box
Wellness
G.a HOMEFAVOR Stainless Steel Bento Lunch Box, 1400 ml/47 oz | Leak-Proof, Dishwasher Safe, BPA-Free, with Lock Clips, Meal Prep, Large Food Container, for Adults
$22.79