Bryan Johnson's Stack

Cadence: Daily - Strict whole-food plant-based meals

Dosage: Core component of the Blueprint protocol emphasizing calorie control, micronutrient density, and metabolic consistency.

Cadence: Daily - ~10–15% below maintenance

Dosage: Uses controlled caloric intake to optimize metabolic and aging-related biomarkers.

Cadence: Daily - Large daily supplement regimen

Dosage: Takes an extensive, regularly updated supplement stack designed to optimize biomarkers across multiple systems.

Cadence: Daily - Daily structured strength training

Dosage: Performs frequent resistance training as part of maintaining muscle mass and functional health.

Cadence: Daily - Daily aerobic training

Dosage: Includes daily aerobic exercise to support cardiovascular and metabolic health.

Cadence: Daily - Strict bedtime and wake time

Dosage: Implements highly controlled sleep routines with monitoring to optimize recovery and circadian alignment.

Cadence: Daily - Frequent lab testing and tracking

Dosage: Relies on intensive biomarker measurement to guide all protocol decisions.

Cadence: Daily - Complete avoidance

Dosage: Blueprint protocol excludes alcohol entirely due to biomarker and sleep disruption.

Cadence: Occasionally - Clinically supervised procedures

Dosage: Undergoes medical and experimental interventions under physician supervision as part of the Blueprint.

Cadence: Daily - Daily targeted sessions

Dosage: Used as part of recovery skin and mitochondrial optimization protocols.

Cadence: Daily - Customized dosing

Dosage: Uses electrolytes to support hydration and exercise recovery within Blueprint.

Cadence: Daily - HEPA-filtered indoor air

Dosage: Optimizes indoor air quality as part of environmental health control within Blueprint.

Cadence: Daily - Structured dental routine

Dosage: Implements strict oral health protocols to reduce systemic inflammation.