Bryan Johnson’s Blueprint protocol: what is evidence-based?
The Blueprint protocol of American entrepreneur Bryan Johnson is probably the best-known longevity experiment in the world. Johnson sold his payments company Braintree in 2013 and, by his own account, spends millions of dollars a year measuring and slowing his biological ageing. He shares his diet, sleep, exercise, supplements and blood values publicly.
In this article we take a sober look at what is in the Blueprint protocol, which parts are well supported and which are mainly experimental. We do not judge Johnson as a person, only the evidence behind the choices. An overview of longevity compounds ranked by evidence can be found in our article on the best longevity supplements in 2026.
Key points
- The Blueprint protocol combines a plant-based diet, strict sleep routines, lots of exercise, dozens of supplements and intensive medical measurements.
- The basics (sleep, exercise, diet, no smoking, little alcohol) are well supported.
- Some of the supplements, such as omega-3 and vitamin D, have reasonable to good evidence for specific goals.
- Other components, such as fisetin and low-dose lithium, rely mainly on animal or observational research.
- The protocol is an experiment with one person. It is not proof that it works for others.
What is the Blueprint protocol?
Johnson started what he calls Project Blueprint in 2021. A team of doctors and researchers regularly measures hundreds of values: blood markers, scans, fitness, sleep and various estimates of biological age. The protocol is adjusted based on the results. Johnson publishes most of it on his own website, where he also sells products.
The protocol consists roughly of five components:
- Diet: a fully plant-based, tightly controlled menu with lots of vegetables, legumes, nuts, olive oil and an early eating window.
- Sleep: fixed bedtimes, no food in the hours before sleep, a dark and cool bedroom and precise sleep tracking.
- Exercise: a daily combination of strength, cardio, mobility and balance.
- Supplements and medication: dozens of products, partly through his own brand, plus prescribed medicines under medical supervision.
- Measurements: extensive and frequent blood tests and scans.
Which supplements are in the Blueprint protocol?
The exact list changes regularly. According to overviews published by Johnson, the supplement list includes an NAD+ precursor (NMN or NR), omega-3 fatty acids, vitamin D3 and K2, coenzyme Q10, calcium alpha-ketoglutarate, ashwagandha, sulforaphane from broccoli, fisetin, low-dose lithium and various plant extracts such as garlic and ginger. Some of these are in his own combination products.
What is well supported?
| Component | Goal | Human evidence |
|---|---|---|
| Omega-3 (EPA/DHA) | Cardiovascular health, triglycerides | Reasonable to good |
| Vitamin D3 | Bone health with deficiency | Good with deficiency, limited otherwise |
| NMN or NR | Blood NAD+ levels | Rise in NAD+ shown; clinical effects limited |
| Coenzyme Q10 | Mitochondrial energy | Limited in healthy people |
| Ashwagandha | Stress and sleep | Limited to reasonable |
| Calcium AKG | Metabolism, ageing | Mainly animal research |
| Fisetin | Senolytic (clearing senescent cells) | Mainly animal research |
| Lithium (low dose) | Brain health | Mainly observational |
NMN in the Blueprint protocol
Johnson uses an NAD+ precursor, according to published lists around 500 mg of NMN on most days of the week. That is within the amounts studied in human trials, and equals two of our 250 mg NMN capsules. In those studies NMN raised blood NAD+, but effects on outcomes such as endurance, muscle strength or ageing are mixed and small. Read more on our page on NMN dosage and in our overview of the latest NMN studies.
What can you learn from the Blueprint protocol?
You don’t need to spend millions to adopt the best-supported parts of the Blueprint protocol. The biggest effect probably lies in the least eye-catching parts:
- Sleep as a priority: fixed times and a sleep-friendly evening. Read more in our guide to supplements for sleep, which also covers the basics.
- Daily exercise, with both strength and cardio training.
- A diet rich in plants, fibre and unsaturated fats, with little ultra-processed food and alcohol.
- Measuring what matters: blood pressure, ApoB or LDL, HbA1c and Lp(a). Which values are worth measuring can be found in our guide to the longevity blood test.
Caveats about the Blueprint protocol
There are also good reasons not to copy the protocol blindly:
- It is an experiment with one person. Johnson changes many things at once. Which component has which effect cannot be separated.
- Biological age is hard to measure. Epigenetic clocks and other estimates differ between tests and are not validated as proof that an intervention works.
- Many supplements means more chance of interactions, especially in combination with medication.
- Commercial interest: Johnson sells some of the products himself. That does not make the protocol unreliable, but it does make it less independent.
- Feasibility: the time, cost and strictness are not sustainable for most people.
The Blueprint protocol and the Every Day Better approach
At Every Day Better we choose a smaller, clear set of compounds with a distinct biological role: NMN for NAD+, GlyNAC for glutathione and TMG for methylation. We combine that with honest information about what research does and does not show. How the three relate and whether combining makes sense can be found in our guide to cellular energy, recovery and balance.
The Blueprint principle, without forty supplements
Want to apply only the NAD+ pillar of the Blueprint protocol? Then start with NMN, in a form that fits your routine:
- NMN capsules 120 x 250 mg: 60 to 120 days, the best price per capsule.
- NMN capsules 60 x 250 mg: to get started, 30 to 60 days.
- NMN powder 30 grams: pure powder to dose yourself, with measuring scoop.
All variants contain Uthever® NMN, independently tested by Intertek for a purity of 99.5% or higher. View the lab reports.
Frequently asked questions about the Blueprint protocol
What is the Blueprint protocol?
The Blueprint protocol is Bryan Johnson’s personal anti-ageing programme, with a strictly plant-based diet, sleep and exercise routines, dozens of supplements and intensive medical measurements.
Does Bryan Johnson take NMN?
According to published overviews, he uses an NAD+ precursor, around 500 mg of NMN on most days. The exact details change regularly.
Does the Blueprint protocol work?
That cannot be established. It is an experiment with one person in which many things change at once. The sleep, exercise and diet components are well supported.
Can I follow the Blueprint protocol myself?
The basic principles apply to everyone. For the supplements, and certainly for medication, it is wise to consult a doctor first, because effects and interactions differ between individuals.
Conclusion
The Blueprint protocol is an interesting and extreme example of data-driven health. The components with the strongest evidence are also the least spectacular: sleeping well, exercising a lot, eating plant-based and measuring relevant blood values. Some of the supplements are reasonably supported, while others rely mainly on animal research. Adopt the principles above all, and choose supplements based on evidence and a clear reason.
This article is for general education and does not replace medical advice. Every Day Better is not affiliated with Bryan Johnson or Blueprint.
