Frontier · Expert StackUpdated April 2026

Bryan Johnson

Entrepreneur · Founder, Blueprint Protocol

Johnson's Blueprint protocol is the most data-intensive self-experiment in longevity history — 100+ biomarkers tracked monthly, a team of 30+ physicians, and a goal of achieving the biological age of an 18-year-old. His philosophy is 'don't die' and he treats his body as an algorithm to be optimised, not a lifestyle to be enjoyed.

11 of 13 molecules matched in index

3 Rx-only items excluded from cart — requires physician prescription.

Supplement Stack

Molecule	Dose	Timing	Tier	Hallmarks	Cart
NMN	500 mg	Morning	II	Nutrient-sensing dysreg.Stem cell exhaustion
Spermidine	10 mg	Morning	II	Disabled autophagy
Urolithin A	500 mg	Morning	II	Mitochondrial dysfunctionDisabled autophagy
Fisetin	200 mg	Morning	II	Altered intercellular comm.Cellular senescence
Quercetin	1000 mg	Morning	II	Altered intercellular comm.
EPA (omega-3)	800 mg EPA	With breakfast	I	Microbiome alterationsDisabled autophagy
Vitamin D3	2000 IU	Morning with fat	I	Disabled autophagyMicrobiome alterations
Vitamin K2 (MK-7)	100 µg	With D3	II	Microbiome alterations
Lycopene	10 mg	With fat	II	Genomic instability
Lithium (low-dose) Johnson uses microdose lithium orotate for neuroprotection	1 mg	Morning	II	Telomere attrition
Metformin Prescription only. Johnson paused metformin in 2023 citing exercise blunting; check current Blueprint for status.	1500 mg	With dinner	I	Nutrient-sensing dysreg.Cellular senescence	Rx only
Rapamycin Prescription only. Johnson uses a higher dose than most longevity physicians.	13 mg / week	Once weekly	II	Nutrient-sensing dysreg.Cellular senescence	Rx only
Acarbose Prescription only. Blunts post-meal glucose spikes.	200 mg with meals	With carbohydrate meals	II	Nutrient-sensing dysreg.	Rx only

Tier I = multiple RCTs in humans · Tier II = human trials, early stage · Tier III = mechanism / animal studies only

Lifestyle Pillars

1Strict 17:7 time-restricted eating window (first meal at 6–7 am, last by noon)
2Plant-forward diet — Blueprint diet is ~70% whole plant foods, no alcohol, no added sugar
31 hour of structured exercise daily: cardio + resistance + flexibility
4Strict 8-hour sleep window, same time every night; tracks with Oura Ring
5Monthly comprehensive biomarker panel (100+ tests)
6Weekly DEXA scan for body composition
7Photobiomodulation (red light therapy) daily
8Testosterone optimisation under physician supervision

Important Caveats

Johnson's protocol is the most extreme and expensive longevity self-experiment publicly documented. It involves multiple prescription medications (metformin, rapamycin, acarbose) and should not be replicated without physician supervision. His stack changes frequently — the Blueprint website is the authoritative source. Cost is estimated at $2M+ per year for the full monitoring protocol.

Sources & References

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11 of 13 molecules are available in the index. 3 Rx-only items are excluded.

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Stack summary

Total molecules13

Tier I (RCT)3

Tier II (human trials)10

Tier III (mechanism)0

Rx-only items3

In your cart0

This protocol is curated by Vitaei from publicly available information. It is not endorsed by Bryan Johnson and does not constitute medical advice. Consult a physician before starting any supplement or medication regimen.

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