Tip
Search for the "Blueprint Protocol" app on the app stores for all of this in your pocket!
Blueprint is a data-driven health optimization protocol developed by Bryan Johnson and his team. After decades of entrepreneurship (including selling Braintree/Venmo for $800M) and experiencing chronic health issues, Johnson developed a system that helped him achieve some of the world's best comprehensive biomarkers.
- Identify and address destructive patterns
- Create clear boundaries for decision-making
- Implement systematic controls over impulsive choices
- Use hundreds of biological measurements to make decisions
- Follow evidence-based scientific protocols
- Prioritize organ health over mental cravings
- Embrace technological and scientific progress
- Take incremental steps toward optimal health
- Build sustainable, measurable improvements
- Use STEM principles for health decisions
- Measure and optimize biological processes
- Automate health decisions where possible
Blueprint represents a shift from traditional health paradigms to a data-driven approach for optimal longevity. The protocol aims to answer the question: "Are we the first generation that won't die?" It combines cutting-edge science, technology, and systematic measurement to optimize human health.
Important
This protocol was developed through extensive research and personal experimentation. Always consult with healthcare professionals before making significant changes to your health routine.
"May we have the courage and wisdom to believe that now is the very beginning." - Bryan Johnson
The following table details the supplement protocol. Always consult with healthcare professionals before starting any supplement regimen.
| Supplement | Amount | Timing | Form | Notes |
|---|---|---|---|---|
| Collagen Peptides | 12.5g | Breakfast | Powder | |
| GOS | 0.5 tsp | Breakfast | Powder | |
| Inulin | 1 tsp | Breakfast | Powder | |
| Vitamin C | 250 mg | Breakfast | Powder | As Ascorbic Acid |
| Calcium | 400 mg | Breakfast | Powder | As CaAKG |
| Magnesium | 150 mg | Breakfast | Powder | As Magnesium Citrate |
| Calcium Alpha-Keto Glutarate (CaAKG) | 2000 mg | Breakfast | Powder | |
| Taurine | 1500 mg | Breakfast | Powder | |
| Glycine | 1200 mg | Breakfast | Powder | |
| L-Lysine | 1000 mg | Breakfast | Powder | As HCl |
| Glucosamine Sulfate | 750 mg | Breakfast | Powder | As KCl |
| L-Glutathione Reduced | 250 mg | Breakfast | Powder | |
| L-Theanine | 200 mg | Breakfast | Powder | |
| Sodium Hyaluronate | 120 mg | Breakfast | Powder | |
| Acarbose | 200 mg | Breakfast | ||
| Vitamin D | 50 mcg | Breakfast | Pill | As Cholecalciferol |
| Vitamin E | 67 mg | Breakfast | Pill | As alpha-Tocopherol |
| Thiamin | 1.1 mg | Breakfast | Pill | As HCl |
| Riboflavin | 1.3 mg | Breakfast | Pill | As Vitamin B2 |
| Niacin | 15 mg | Breakfast | Pill | As Niacinamide |
| Vitamin B6 | 1.4 mg | Breakfast | Pill | As Pyridoxine HCl |
| Folate | 200 mcg DFE | Breakfast | Pill | As Calcium L-5 Methyltetrahydrofolate |
| Vitamin B12 | 125 mcg | Breakfast | Pill | As Methylcobalamin |
| Biotin | 50 mcg | Breakfast | Pill | |
| Pantothenic Acid | 6 mg | Breakfast | Pill | As D-Calcium Pantothenate |
| Calcium | 50 mg | Breakfast | Pill | As Carbonate and Dicalcium Phosphate |
| Iodine | 200 mcg | Breakfast | Pill | As Potassium Iodide |
| Zinc | 15 mg | Breakfast | Pill | As Bisglycinate |
| Selenium | 28 mcg | Breakfast | Pill | As L-Selenomethionine |
| Manganese | 1 mg | Breakfast | Pill | As Citrate |
| Nicotinamide Riboside | 300 mg | Breakfast | Pill | As Chloride |
| Broccoli Seed Extract | 200 mg | Breakfast | Pill | Contains Glucoraphanin 20 mg |
| Fisetin | 100 mg | Breakfast | Pill | From Stem of Smoketree Extract |
| Luteolin | 100 mg | Breakfast | Pill | From Bud of S.japonica Extract |
| Ubiquinol | 50 mg | Breakfast | Pill | As Reduced CoQ10 |
| Lactobacillus acidophilus | 20 mg | Breakfast | Pill | 4 Billion CFU |
| Spermidine | 10 mg | Breakfast | Pill | As Trihydrochloride |
| Boron | 3 mg | Breakfast | Pill | As Glycinate |
| Lithium | 1 mg | Breakfast | Pill | As Orotate |
| Vitamin K1 | 1500 mcg | Breakfast | Pill | As Phytonadione |
| Lutein | 15 mg | Breakfast | Pill | From Marigold Flower Extract |
| Lycopene | 15 mg | Breakfast | Pill | |
| Astaxanthin | 12 mg | Breakfast | Pill | From Haematococcus pluvialis Microalgae |
| Vitamin K2 MK4 | 5 mg | Breakfast | Pill | As Menaquinone-4 |
| Zeaxanthin | 3 mg | Breakfast | Pill | From Marigold Flower Extract |
| Vitamin K2 MK7 | 600 mcg | Breakfast | Pill | As Menaquinone-7 |
| N-Acetyl-Cysteine | 1200 mg | Breakfast | Pill | |
| Ginger Extract | 400 mg | Breakfast | Pill | From Zingiber officinale Roscoe (26% Gingeroids) |
| Curcumin Extract | 250 mg | Breakfast | Pill | From Curcuma longa (85% Curcuminoids) |
| Red Yeast Rice Extract | 500 mg | Breakfast | Pill | |
| Odorless Garlic Extract | 100 mg | Breakfast | Pill | From Allium sativum (12:1 Extract from bulb) |
| EPA/DHA/DPA | 800 mg | Breakfast | Pill | |
| Garlic | 1.2 g | Breakfast | Pill | As kyolic |
| Metformin ER | 1500 mg | Breakfast | Pill | Prescription medication |
| NR | 450 mg | Breakfast | Pill | |
| NMN | 500 mg | Breakfast | Pill | |
| ProButyrate | 600 mg | Breakfast | Pill | |
| Proferrin | 10.5 mg | Breakfast | Pill | |
| Plasmalogens | 1 mL | Breakfast | Liquid | |
| Creatine | 2.5 g | Breakfast | Powder | |
| EPA/DHA/DPA | 800 mg | Dinner | Pill | |
| Garlic | 1.2 g | Dinner | Pill | |
| NAC | 1800 mg | Dinner | Pill | |
| Melatonin | 300 mcg | Pre-sleep | ||
| Extra Virgin Olive Oil | 15 mL | Per meal | Liquid | |
| High Polyphenol Cocoa | 6 g | Other | Powder | |
| Pea/Hemp Protein | 29 g | Other | Powder | |
| Rapamycin | 6/13 mg | Other | Pill | Prescription - alternating doses biweekly |
| 17Ξ±-E2 | 8 mg | Other | Liquid | Transdermal weekly |
| Levothyroxine | 112 mcg | Other | Pill | Prescription medication |
| Armour Thyroid | 60 mg | Other | Pill | Prescription medication |
Important
Many of these supplements are prescription medications or may interact with other medications. Always consult with healthcare professionals before starting any supplement regimen.
Note
Check out the free Recipe Guide by Zero
| Recipe | Calories | Total Fat (g) | Saturated Fat (g) | Sodium (mg) | Total Carbs (g) | Dietary Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Beet Poke | 504 | 29 | 4.2 | 354 | 60 | 17 | 36 | 9.9 |
| Blood Orange + Fennel Salad | 621 | 33 | 4 | 341 | 70 | 19 | 29 | 18 |
| Buddha Bowl | 465 | 34 | 3.5 | 226 | 32 | 9.7 | 2.2 | 16 |
| Chickpea Curry Over Greens | 630 | 22 | 3 | 257 | 93 | 23 | 29 | 21 |
| Collard Green Wraps + Red Pepper Dip | 614 | 57 | 8.8 | 41 | 28 | 16 | 8.3 | 11 |
| Nutty Pudding | 432.6 | 32.2 | 4.6 | 81.2 | 34.1 | 18.9 | 10.8 | 8.5 |
| Roasted Beets + Green Lentils + Wilted Chard | 468 | 28 | 3.2 | 666 | 51 | 16 | 25 | 16 |
| Roasted Bok Choy + Japanese Sweet Potato | 447 | 30 | 3.8 | 344 | 41 | 11 | 12 | 12 |
| Roasted Cabbage Steaks + Sweet Potato Mash | 578 | 41 | 5.9 | 117 | 47 | 13 | 14 | 17 |
| Roasted Veggie Lettuce Wraps | 500 | 15 | 2.6 | 271 | 89 | 25 | 39 | 14 |
| Super Veggie | 378 | 7 | 0.8 | 170.8 | 64 | 27.3 | 7.8 | 25.5 |
| Sweet Potato + Mushroom Toast | 450 | 29 | 4.1 | 365 | 48 | 12 | 11 | 7.6 |
Note
Nutrition values were calculated using nutritionvalue.org's Nutrition Calculator
| Exercise | Sets x Reps | Group |
|---|---|---|
| Backwards Sled | 2 min | Legs |
| Posture exercises | 1 set | All |
| Tricep extensions | 1 x 25 | Arms |
| Face pulls | 1 x 15 | Back |
| Butterfly | 1 x 15 | Chest |
| Band pull apart | 1 x 15 | Back |
| Back extensions | 1 x 25 | Back |
| Obliques | 1 x 25 | Core |
| Leg raises | 1 x 50 | Core |
| Exercise | Sets | Group |
|---|---|---|
| Kneeling shin stretch | 1 set | Legs |
| Hip flexor stretch | 1 set | Legs |
| Couch stretch | 1 set | Legs |
| Exercise | Sets x Reps | Group |
|---|---|---|
| Seated calf raises | 1 x 25 | Legs |
| Poliquin step ups | 3 x 10 | Legs |
| Slant board squats | 3 x 15 | Legs |
| ATG Split squats | 3 x 10 | Legs |
| Nordics | 1 x 10 | Legs |
| Reverse Nordics | 1 x 10 | Legs |
| Tibialis raises | 1 x 25 | Legs |
| IsoTib ankle rotations | 1 x 15 | Legs |
| Exercise | Sets x Reps | Group |
|---|---|---|
| Pull ups | 1 x 15 | Back |
| Chin ups | 1 x 15 | Back |
| Activity | Duration | Group |
|---|---|---|
| HIIT | 10 min | All |
| Hiking | 1 set | All |
| Basketball | 1 set | All |
| Tennis | 1 set | All |
Note
This workout routine emphasizes mobility, strength, and functional movement. Adjust sets, reps, and exercises based on your fitness level and goals.
Note
Product recommendations are based on personal experience and may need to be adapted to individual needs and preferences.
| Time | Activity | Notes |
|---|---|---|
| 5:00 AM | Wake Up | |
| 5:00-5:25 AM | Measure Inner Ear Temperature | 30 seconds |
| UV Light Therapy | 3-5 Minutes | |
| Weigh Self | 30 seconds | |
| Blue Light Therapy/Meditation | 5 Minutes | |
| Meditation | 10 Minutes | |
| Dry Eye Therapy | 30 Seconds Each Eye | |
| Red Light Therapy for Hair | 6 minutes | |
| Prepare Meals | 5 minutes | |
| 5:25 AM | Morning Pills and Supplements | |
| 5:30-6:45 AM | Workout | 60-90 minutes |
| 6:45 AM | Eat Breakfast | |
| 7:15 AM | Skin Care Routine | |
| 7:45 AM | 10 Minute Walk | |
| 8:00 AM | Work | |
| 9:00 AM | Second Meal | |
| 9:30 AM | Focused Work | |
| 11:00 AM | Final Meal | |
| 11:30 AM | Focused Work |
| Time | Activity | Notes |
|---|---|---|
| 7:30 PM | 10 Minute Walk | |
| Evening Pills and Supplements | 1 minute | |
| HRV Therapy | 30 minutes | |
| Dry Eye Therapy | 30 seconds each eye | |
| Skin Care Routine | 5 minutes | |
| Oral Care Routine | 5 minutes | |
| Pulsetto | 10 minutes | |
| 8:30 PM | Go to Sleep |
Note
Times are approximate and should be adjusted to your personal schedule and needs.