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Bryan Johnson's Supplements, Sleep and Longevity Routine

After just revealing that his birthday comes every 19 months, Bryan Johnson is once again in the spotlight for is age-reversing lifestyle.

Let’s go over who he is and the supplements he takes as part of his routine!

Who is Bryan Johnson?

Originally a tech entrepreneur, the Bryan Johnson before and after Blueprint is partially what he’s so known for, a protocol that aims to reverse his biological aging and which he shares with others.

What is Bryan Johnson’s biological age? While 46, he claims he has the heart of a 37-year-old, lungs of an 18-year-old, gum inflammation of a 17-year-old and skin of a 28-year-old. He has also claimed to have reversed his epigenetic age by 5.1 years — although he does spend $2 million each year on this stuff.

It’s not a simple protocol either, as the Bryan Johnson longevity routine is, well, rather extensive.

How many pills does Bryan Johnson take, you ask? Over 100.

The Bryan Johnson biohacking method doesn’t stop there, either, as it also includes eating his last meal at 11am, sleeping alone and regularly going through tests, including MRI scans, microneedling, blood plasma transfusions and a full-body LED exposure.

For what it’s worth, though, it seems to be working for him as he now claims his birthday comes every 19 months. Intrigued? We are, so let’s go over a little about his lifestyle choices and the Bryan Johnson supplements stack.

Check out the supplement stacks of David Sinclair and Andrew Huberman while you’re at it!

Bryan Johnson Supplements List

As of January 2024, here is Bryan Johnson’s supplement stack:

After Waking:

• 1 scoop Blueprint Longevity Mix: blend of vitamins, minerals and antioxidants.
• 12.5g Collagen Peptides: for skin health, joint function and muscle repair.
• ½ tsp GOS (Galactooligosaccharides): for gut bacteria and digestion.
• 1 tsp Inulin: for digestive health as it acts as a prebiotic.

Morning:

• 200mg Acarbose
• 3 pills Blueprint Essentials: a multivitamin
• 1 Blueprint Soft Gel: contains fatty acids, vitamins K1 and K2 and other nutrients for cardiovascular health.
• 3 pills Blueprint NAC + Ginger + Curcumin: antioxidants and anti-inflammatories for liver and joint health.
• 1 pill Blueprint Red Yeast Rice: for cholesterol levels and heart health.
• 800mg EPA/DHA/DPA: omega-3 fatty acids for brain health and inflammation.
• 1.2g Garlic: for the immune system and cardiovascular health.
• 1,500mg Metformin
• 600mg ProButyrate: for gut health and the intestines.
• 10.5mg Proferrin: an iron supplement.

Further Reading: Does Metformin Help With Longevity?

11am with ‘Dinner’:

• 200mg Acarbose
• 800mg EPA/DHA/DPA: omega-3 fatty acids for brain health and inflammation.
• 1.2g Garlic: for the immune system and cardiovascular health.
• 500mg Metformin
• 1,800mg NAC (N-Acetyl-L Cysteine: an antioxidant targeting liver health.
• 10.5mg Proferrin: an iron supplement.

Before Bed:

• 300mcg Melatonin: to regulate sleep/wake cycle.

Further Reading: Should You Take Magnesium Glycinate or Metformin?

Supplements Throughout the Day:

• 3 tbsp Extra Virgin Olive Oil: takes 1 per meal for heart health and to aid nutrient absorption.
• 6g Cocoa Powder: for antioxidants that support heart health and reduce inflammation.
• 29g Pea Protein: protein for muscle repair.
• Fermented foods

Post-Workout Recovery Supplements

• Blueprint Nutty Pudding: protein helping with muscle recovery and growth.
• Blueprint Nut Mix: nutrients and antioxidants to help with post-exercise oxidative stress.
• 12.5g Collagen Peptides: for skin health, joint function and muscle repair.
• 1 tbsp Extra Virgin Olive Oil: for heart health and to aid nutrient absorption.

Remember, these supplements are based on Bryan Johnson’s regular measurements to the optimal dosage (and whether these are right for you), depends on your body and data.

Before Bryan Johnson created and implemented his own supplements, called Blueprint, into his diet, here are the individual supplements he used to take.

After waking

• 200mg Acarbose
• 600mg Ashwagandha
• 12mg Astaxanthin
• ½ pill Vitamin B Complex: Mon & Thus
• 2mg Boron
• 17.5mg BroccoMax
• 500mg Vitamin C
• 1g Ca-AKG
• 500mg Cocoa Flavanols
• 100mg CoQ10
• 2,000IU Vitamin D-3
• 25mg DHEA
• 67mg Vitamin E
• 800mg EPA/DHA/DPA
• 200mg Fisetin
• 2.4g Garlic
• 1.2g Garlic (kyolic)
• 125mg Genistein
• 1.1g Ginger Root
• 1500mg Glucosamine Sulphate 2KCL
• 125mcg Iodine as potassium iodide
• 5mg Vitamin K2-MK4
• 1.5mg Vitamin K1
• 600mg Vitamin K2 MK-7
• 1mg Lithium
• 10mg Lycopene
• 1g Lysine
• 1,500mg Metformin ER (Rx)
• 375mg Nicotinamide Riboside
• 1,800mg N-Acetyl-L-Cysteine (NAC)
• 10mg Proferrin
• 10mg Spermidine
• 1g Turmeric
• 2g Taurine
• 1 pill Viviscal
• 4mg Zeaxanthin: with 20 mg Lutein 3x/w
• 15mg Zinc

Further Reading: Comparison of the Different Forms of Ashwagandha

With Dinner at 11 am

• 200mg Acarbose 200 mg (Rx)
• 17.5mg BroccoMax
• 1g Ca-AKG
• 500mg Cocoa Flavanols
• 2.4g Garlic
• 1.2g Garlic (kyolic)
• 1,500mg Glucosamine Sulphate 2KCL
• 300mg Hyaluronic Acid
• 1g L-Lysine
• 500mg L-Tyrosine
• 500mg Metformin ER (Rx)
• 1,800mg N-Acetyl-L-Cysteine (NAC)
• NR 375 mg OR NMN 500 mg
• 1g Taurine
• 1g Turmeric
• 1 pill Viviscal

Further Reading: Ca-AKG As A Longevity Supplement

Before bed

• 300mcg Melatonin

Other

• 30mL Extra Virgin Olive Oil, daily
• 29g Pea Protein, daily
• 15g Dark Chocolate
• 8mg 17α-E2: weekly transdermal
• 1 Vitamin B12 methylcobalamin, weekly
• 81mg Aspirin: 3 per week
• 112 mcg Levothyroxine, 60 mg Armour Thyroid (diagnosed with hypothyroidism at age 21)

Bryan Johnson’s Lifestyle Habits

One thing that Johnson started in his bid to help increase his father’s life expectancy was funding his treatments and using his own blood plasma as a transfer. He claims doing so has reduced his father’s age by 25 years.

Understanding he is in a privileged position due to his wealth, Johnson shares his data for the public to access for free. Bryan Johnson recipes and his training plans can also be found online.

Here’s some of what we know:

Morning

• He naturally wakes up between 4:30am and 6am and then checks his temperature, with his hovering slightly lower than average at 35.3oC.

• As he wakes up early while it’s still dark, he sits under a UV light to kickstart his circadian rhythm.
• He then uses a digital body scale to measure his data, such as weight BMI, fat, muscle, water levels, bone quality and heart rate, before spending 5 minutes on blue light therapy.
• After using a device that combats dry eyes, he then begins his supplements routine, as mentioned above.
• While making breakfast, he uses a red-light cap as well as a FlexBeam device for red-light therapy.
• After preparing breakfast, he goes about his morning workout routine, spending 45 to 60 minutes doing diverse exercises such as muscle work and train running. He also does a 10-minute HIIT session.
• After his post-workout supplements, he then eats breakfast, which he packs in vegetables for vitamins and nutrients.
• Like David Sinclair, Bryan Johnson is also on a strict diet, eating all his meals between 6am and 11am, which are packed with vegetables and extra virgin olive oil.
• He eats his final meal at 11am.

Further Reading: Anti-Aging Longevity Diet

Why is Bryan Johnson vegan? Despite eating a mostly vegan diet, Bryan Johnson is actually not a strict vegan. He consumes collagen peptides, which aren’t vegan, but other than that, the foods he eats are vegan and include plenty of vegetables and lentils.

Afternoon:

• He works from 11:30am to 5:30pm.
• Undergoes HRV (heart rate variability) therapy for 30 minutes.
• Uses the Parasym device that sends electric currents into the vagus nerve in the ear to promote balance.

Skincare and Teeth:

• The Bryan Johnson skincare routine begins with an acne cleanser, followed by a facial moisturiser, sunscreen and collagen peptides.

• Johnson has stated he’s managed to turn back his oral health by twenty years, brushing his teeth for two minutes before flossing and using a Waterpik device to clean his gums.
• He then does a tea tree oil rinse, uses a device to combat bruxism (a condition caused by teeth grinding) and finally a tongue cleaner.

Further Reading: Anti-Aging Skincare Routine

Sleep:

• Uses the Eight Sleep temperature control mattress, grounded sheets and two air filters to create his ideal sleep environment.
• Due to a medical consideration (bilateral jugular vein stenosis) he uses specific pillows to give him the best circulation.
• He takes melatonin to aid his sleep.
• Uses a targeted therapy called Pulsetto for 10 minutes to enhance relaxation.
• He tends to fall asleep at 8:30pm.

Further Reading: The Importance of Sleep

Did you know? Bryan Johnson has nearly doubled his HRV results from the low 30s to the low 60s over the last two years, which is exciting to see since age is often linked with HRV decline.

End Note

We think that what Bryan Johnson is doing for longevity and science is fascinating, especially since he is willing to run tests on himself and share that with the public. The data and results give us an understanding of how the body works and whether or not we can achieve long lifespans, and while not many of us are willing to go as far as he is with the tests and hundreds of pills a day, by dissecting his supplement stack and lifestyle, perhaps we can decide whether we want to implement a few of what he is doing to see whether it works for us, too.

Before trying any of what a longevity guru you follow does to help extend their lifespan, it’s important to speak with your doctor to check whether what you’re planning will actually help. Each of us is different, with different medical histories and conditions, so something someone else does might be beneficial to them but detrimental to your health.

Remember, biohacking is all about extending your health span, so keep yourself informed about how to improve your health! You can do this through Xandro’s blogs!

Some of the longevity supplements Bryan Johnson takes are ones that Xandro Lab has a deep interest in, too! Check out our Pure NMN, Calcium AKG, Turmeric Curcumin, Ashwagandha, Spermidine and CoQ10 (through POMQ10) supplements to learn about their benefits!

Stay informed with Xandro Lab!