Bryan Johnson’s Supplement Stack and Diet: Breaking Down His Anti-Aging Blueprint

If you’re familiar with Bryan Johnson, it’s probably because you’ve heard that the self-proclaimed longevity expert is spending somewhere in the neighborhood of $2 million a year in a quest to wind back his biological age. While some of his personal protocol is sparking controversy—like the plasma transfusion he got from his 18-year-old son—it’s Bryan Johnson’s daily supplement stack and diet that are really turning heads, especially in the biohacking and longevity communities. Below, we’re breaking down exactly what Bryan Johnson takes and eats every day as part of his anti-aging routine, with insights you can apply to your own wellness goals.

Who Is Bryan Johnson and what’s the Blueprint Protocol?

The tech entrepreneur founded companies like Braintree and Kernel, but today he’s famous for his commitment to, well, turning back the clock. The Blueprint Protocol is his highly structured longevity routine that’s intended to slow and even reverse the aging process via plant-based nutrition, a serious supplement regimen, intense exercise, and nonstop biomarker monitoring—literally. According to Blueprint, Bryan Johnson is “the most biologically measured person in history,” and by following this protocol, he has reduced his biological age by more than five years. He has a team of doctors and longevity researchers tracking and monitoring nearly every aspect of his health—it’s a sort of science experiment he’s living out in real time, all in a bid to slow aging on a cellular level.

Bryan Johnson’s daily supplement stack: What and when

Bryan Johnson knocks back some 100 supplements in tablet, capsule, and powder form every single day, and there’s a method to the madness. Everything he takes is intended to support cellular repair, mitochondrial health, cognitive function, and longevity. It’s an evolving protocol that reflects his own biomarker tracking and clinical feedback, so things tend to change. Obligatory reminder here that Bryan Johnson’s supplements are tailored to his needs specifically and may not be necessary and/or suitable for everyone. Let’s take a look.

Morning supplements

Bryan Johnson wakes up around 5 am. The early bird is all about optimizing his circadian rhythm, so he doesn’t use an alarm clock. He has a few morning rituals, like temperature and body composition checks, along with a little breathwork or medication and some UV light exposure. Then he’s ready for his first supplements of the day.

Within roughly 30 minutes of waking, Bryan Johnson takes the following, all of which is combined into a 8-ounce shake of some kind:

• Collagen protein, 11 g
• Creatine, 2.5 mg (Blueprint Longevity Protein, which he takes later as part of his breakfast, has another 2.5 g for a 5mg daily total)
• Prebiotics, ½ tsp
• Inulin, which is a type of soluble fiber, 1 tsp

After working out for 60 to 90 minutes—his workouts include a mix of high-intensity intervals, resistance training, and functional movement—he has breakfast and more supplements:

• Blueprint Essential capsules, which include selenium, all the B vitamins, vitamin D, iodine, calcium, and probiotics
• Blueprint softgels, which include vitamin K1, vitamin K2, lutein and astaxanthin from algae
• NAC with ginger and curcumin
• Red yeast rice and garlic
• EPA/DHA/DPA, which are omega-3 fats, 800 mg
• Garlic,1.2 g
• ProButyrate, a branded form of butyrate, a short-chain fatty acid, 600 mg
• Proferrin, which is a form of iron, 10.5 mg
• NR or NMN, both of which are precursors to NAD, 500 mg
• Acarbose, a prescription diabetes medication used off-label for blood sugar control, 200 mg
• Metformin, another prescription diabetes medication also used off-label for longevity, 500 mg

Afternoon supplements

Bryan’s an early-to-bed, early-to-rise kind of guy, so his last meal of the day is at 11 am. That’s also when he takes more supplements (and some of them are repeats, since he tends to split larger doses):

• EPA/DHA/DPA, 800 mg
• Garlic, 1.2 g
• NAC, 1,800 mg
• Metformin, 500 mg
• Proferrin 10.5 mg

Metformin, Proferrin, and Acarbose aren’t the only prescription medications Byran Johnson takes. His late morning stack also includes the following, all of which are prescriptions:

• Candesartan, a blood pressure medication, 8 mg
• Jardiance, which started as a diabetes medication and is occasionally used for longevity because of its metabolic effects, 10 mg
• Levothyroxine & Armor Thyroid, thyroid medications Bryan Johnson takes for hypothyroidism, 112 cg and 60mg
• Oral Minoxidil, a hair loss treatment, 3.75 mg
• Repatha, a prescription injection used to lower cholesterol (140 mg/ml received every two weeks)
• Tadalafil, or brand name Cialis, a prescription medication for erectile dysfunction used off-label for vascular health, 2.5 mg

If you’re thinking this isn’t adding up to 100 supplements, you’re not wrong! That number comes from multiple capsules or tablets of the same supplement, specialized ingredient blended into some of his beverages, and cyclic supplements. Plus, not everything he takes is publicized. The new and/or experimental stuff may still be under medical supervision and not yet listed publicly.

Bryan Johnson’s diet: Macros, meals and timing

A big part of Bryan Johnson’s protocol is what he eats—and when. Let’s break it down.

After his early-morning supplement/protein drink and workout, Bryan Johnson has breakfast around 6:45 am. It’s another liquid meal composed of a longevity protein from Blueprint, more collagen protein, extra virgin olive oil, and cocoa. He pairs this with a blueberry nut mix, also from Blueprint, that includes macadamias and walnuts.

His second meal of the day is at 9 am. He alternates between the “Super Veggie” or Blueprint’s Metabolic Protein (yes, another shake). The veggie dish includes lentils, broccoli, cauliflower, garlic, mushrooms, ginger root, lime, cumin, apple cider vinegar, hemp seeds, fermented foods, and extra virgin olive oil.

Bryan Johnson’s final meal of the day is at 11 am. On his website, he describes it as “some combination of veggies, nuts, seeds, and berries.” His approximate calories in a day total 2,250, with a macro breakdown of 130 grams protein (about 25%), 206 grams carbohydrates (about 35%), and 101 grams fat (about 40%). Byran Johnson, as you may have guessed, is vegan, though he makes an exception for collagen peptides.

Cost, controversies, and expert opinions

Clearly, Bryan Johnson’s Blueprint protocol is intense. It’s also expensive. That $2 million we mentioned above came straight from the horse’s mouth and includes not only his supplements, prescriptions, and meals, but also his diagnostics, full-time medical supervision, and experimental treatments as well. Even the average person looking to replicate his supplement stack will find it pricey—well over three hundred dollars a month. Again, Bryan Johnson’s supplements are tailored to his needs and goals specifically, so the idea isn’t to copy what he’s taking (or even doing) exactly. Instead, consider it inspiration of sorts. In fact, most experts consider the Blueprint Protocol more of a bold and expensive expedient, not a true formula for healthier aging.

That’s because his approach has sparked a lot of controversy. It’s not just the plasma transfusions from his son—something that was pretty widely criticized and later abandoned—it’s the extreme lengths he goes to each and every day. The strict diet, rigid routine, and pretty aggressive pharmaceutical/supplement stack just aren’t realistic for most people.

What can you learn from Bryan Johnson’s routine?

While Bryan Johnson’s Blueprint protocol is extreme and expensive, there are practical lessons worth pointing out:

• Prioritize whole foods. Good news—you don’t need a $2 million budget to benefit from eating more whole, unprocessed foods. Bryan Johnson’s largely plant-based, nutrient-dense diet is heavy on vegetables, berries, nuts, and healthy fats like olive oil.
• Track your health metrics. Regular blood work, glucose monitoring, and body composition scans help Bryan Johnson optimize his routine. While you may not track quite as obsessively, periodic lab tests can be a good idea and offer insights for personalizing your health choices.
• Consider NAD precursors. Supplements like NMN, which Byran Johnson uses, support cellular energy and healthy aging. You know our recommendation!
• Be consistent. Bryan Johnson’s protocol highlights the power of daily habits—consistent diet, supplements, exercise, and sleep routines all contribute to long-term health. It’s something we preach here at Wonderfeel too.
• Use prescription medications as prescribed. While Bryan Johnson may have doctors willing to write prescriptions for off-label use, we recommend using medications as they’re intended to be used.

Ultimately, Bryan Johnson’s experiment is a reflection of how far some people are willing to go in pursuit of longevity. The problem is, his rigid plant-based diet, extensive supplement regimen, and reliance on prescription medications reflect a pretty extreme approach that simply isn’t realistic (or likely even necessary) for most people. The better takeaway is that longevity isn’t about quick fixes. It’s about structured, consistent care of your body over time. And thankfully, you really don’t need Bryan Johnson’s resources to adopt the basics of nutrient-dense eating, smart supplementation, regular exercise, and ongoing health monitoring.