Bryan Johnson

Blueprint / Don't Die protocol (2026)

Compiled from his published protocol pages (protocol.bryanjohnson.com, blueprint.bryanjohnson.com) and third-party trackers of his current product supplement facts (fastlifehacks.com, neuroganhealth.com); treat combo-product doses as reported. Prescription items are flagged (Rx) in the dose and are listed for completeness under medical supervision, not as recommendations. Major protocol changes: stopped rapamycin entirely in Sept 2024 after ~5 years (https://interestingengineering.com/culture/bryan-johnson-halts-anti-aging-drug); stopped standalone NMN/NR pills (NR now only 300 mg/day inside Essential Capsules); consolidated his old 100+ pill stack into Blueprint combo products (dropping standalone NAC, garlic, ginger, turmeric, cocoa flavanols, red yeast rice, DHEA, plasmalogens); reduced metformin from 1500 mg ER to 500 mg with 6-week on/off cycles.

Scored with our transparent rubric: evidence depth, interaction safety, cost efficiency. How stack scoring works.

The stack, item by item

1. Creatine

   Dose reported: 2.5 g in Longevity Mix + 5 g standalone (7.5 g total), AM pre-workout in drink

   “5 g (Longevity Mix has 2.5 g for 7.5 g total)”

   Source, 2026-09-10

   A-
2. AKG (Alpha-Ketoglutarate)

   Dose reported: 2000 mg/day calcium alpha-ketoglutarate in Longevity Mix, AM pre-workout

   Source, 2026-09-10

   C+
3. Taurine

   Dose reported: 1500 mg/day in Longevity Mix, AM pre-workout

   Source, 2026-09-10

   C
4. Glycine

   Dose reported: 1200 mg/day in Longevity Mix, AM pre-workout

   Source, 2026-09-10

   C+

5. L Lysine

   Dose reported: 1000 mg/day L-lysine (as HCl) in Longevity Mix, AM pre-workout

   Source, 2026-09-10

   Not in the graded library yet

6. Glucosamine

   Dose reported: 750 mg/day glucosamine sulfate in Longevity Mix, AM pre-workout

   Source, 2026-09-10

   Not in the graded library yet

7. Glutathione

   Dose reported: 250 mg/day L-glutathione (reduced) in Longevity Mix, AM pre-workout

   Source, 2026-09-10

   C
8. L-Theanine

   Dose reported: 200 mg/day in Longevity Mix, AM pre-workout

   Source, 2026-09-10

   B-

9. Sodium Hyaluronate

   Dose reported: 120 mg/day sodium hyaluronate in Longevity Mix, AM pre-workout

   Source, 2026-09-10

   Not in the graded library yet

10. Magnesium

    Dose reported: 150 mg/day magnesium (as citrate) in Longevity Mix, AM pre-workout

    Source, 2026-09-10

    B-

11. Calcium

    Dose reported: 400 mg/day calcium (from CaAKG) in Longevity Mix, AM pre-workout

    Source, 2026-09-10

    Not in the graded library yet

12. Vitamin C

    Dose reported: 250 mg/day vitamin C (ascorbic acid) in Longevity Mix, AM pre-workout

    Source, 2026-09-10

    Not in the graded library yet

13. Galactooligosaccharides

    Dose reported: 1/2 tsp/day prebiotic GOS, AM pre-workout in drink

    Source

    Not in the graded library yet

14. Inulin

    Dose reported: 1 tsp/day inulin, AM pre-workout in drink

    Source

    Not in the graded library yet

15. Arabinogalactan

    Dose reported: 1 tsp/day arabinogalactan powder, AM pre-workout in drink

    Source

    Not in the graded library yet

16. Longevity Protein

    Dose reported: 1 scoop (53 g; 26 g protein) Blueprint Longevity Protein, AM with breakfast

    Source

    Not in the graded library yet

17. Collagen Peptides

    Dose reported: 11 g/day Blueprint Collagen Peptides (Type I, II, III) at breakfast + 1 scoop mid-morning

    Source

    C+

18. Olive Oil

    Dose reported: 1 Tbsp (15 mL) Blueprint extra virgin olive oil, twice daily (breakfast + mid-morning)

    Source

    Not in the graded library yet

19. Blueberry Nut Mix

    Dose reported: 15 g/day Blueprint Blueberry Nut Mix, AM with breakfast

    Source

    Not in the graded library yet

20. Metabolic Protein

    Dose reported: 2 scoops (73 g; 30 g protein, 8 g fiber) Blueprint Metabolic Protein, ~10 AM

    Source

    Not in the graded library yet

21. NR (Nicotinamide Riboside)

    Dose reported: 300 mg/day nicotinamide riboside chloride in Essential Capsules, AM with food

    Source, 2026-09-10

    B-

22. Broccoli Seed Extract

    Dose reported: 200 mg/day broccoli seed extract (glucoraphanin source) in Essential Capsules, AM

    Source, 2026-09-10

    Not in the graded library yet

23. Fisetin

    Dose reported: 100 mg/day fisetin (smoketree extract) in Essential Capsules, AM

    Source, 2026-09-10

    C-

24. Luteolin

    Dose reported: 100 mg/day luteolin in Essential Capsules, AM

    Source, 2026-09-10

    Not in the graded library yet

25. CoQ10

    Dose reported: 50 mg/day ubiquinol (active CoQ10) in Essential Capsules, AM

    Source, 2026-09-10

    C+
26. Spermidine

    Dose reported: 10 mg/day spermidine in Essential Capsules, AM

    Source, 2026-09-10

    C

27. Lactobacillus Acidophilus

    Dose reported: 4 billion CFU/day L. acidophilus in Essential Capsules, AM

    Source, 2026-09-10

    Not in the graded library yet

28. Vitamin D

    Dose reported: 2000 IU/day (50 mcg) vitamin D in Essential Capsules, AM

    Source, 2026-09-10

    B

29. Vitamin E

    Dose reported: 67 mg/day vitamin E in Essential Capsules, AM

    Source, 2026-09-10

    Not in the graded library yet

30. B1

    Dose reported: 1.1 mg/day thiamine in Essential Capsules, AM

    Source

    Not in the graded library yet

31. B2

    Dose reported: 1.4 mg/day riboflavin in Essential Capsules, AM

    Source

    Not in the graded library yet

32. B3

    Dose reported: 15 mg/day niacin in Essential Capsules, AM

    Source

    Not in the graded library yet

33. Vitamin B6

    Dose reported: 1.4 mg/day vitamin B6 in Essential Capsules, AM

    Source, 2026-09-10

    B-

34. Folate

    Dose reported: 200 mcg DFE/day folate in Essential Capsules, AM

    Source, 2026-09-10

    Not in the graded library yet

35. B12

    Dose reported: 125 mcg/day vitamin B12 in Essential Capsules, AM

    Source

    Not in the graded library yet

36. Biotin

    Dose reported: 50 mcg/day biotin in Essential Capsules, AM

    Source

    C

37. B5

    Dose reported: 6 mg/day pantothenic acid in Essential Capsules, AM

    Source

    Not in the graded library yet

38. Iodine

    Dose reported: 200 mcg/day iodine (as potassium iodate) in Essential Capsules, AM

    Source, 2026-09-10

    Not in the graded library yet

39. Zinc

    Dose reported: 15 mg/day zinc (as bisglycinate) in Essential Capsules, AM

    Source, 2026-09-10

    B

40. Selenium

    Dose reported: 28 mcg/day selenium in Essential Capsules, AM

    Source, 2026-09-10

    Not in the graded library yet

41. Manganese

    Dose reported: 1 mg/day manganese (as citrate) in Essential Capsules, AM

    Source

    Not in the graded library yet

42. Boron

    Dose reported: 3 mg/day boron (as glycinate) in Essential Capsules, AM

    Source

    Not in the graded library yet

43. Lithium Orotate

    Dose reported: 1 mg/day lithium orotate in Essential Capsules, AM

    Source

    Not in the graded library yet

44. Calcium Essentials

    Dose reported: 50 mg/day calcium in Essential Capsules, AM

    Source

    Not in the graded library yet

45. Vitamin K1

    Dose reported: 1500 mcg/day vitamin K1 in Advanced Antioxidants, AM

    Source, 2026-09-10

    Not in the graded library yet

46. Vitamin K2 Mk4

    Dose reported: 5 mg/day vitamin K2 MK-4 in Advanced Antioxidants, AM

    Source, 2026-09-10

    Not in the graded library yet

47. Vitamin K2 Mk7

    Dose reported: 600 mcg/day vitamin K2 MK-7 in Advanced Antioxidants, AM

    Source, 2026-09-10

    Not in the graded library yet

48. Lycopene

    Dose reported: 15 mg/day lycopene in Advanced Antioxidants, AM

    Source, 2026-09-10

    Not in the graded library yet

49. Astaxanthin

    Dose reported: 12 mg/day astaxanthin in Advanced Antioxidants, AM

    Source, 2026-09-10

    Not in the graded library yet

50. Lutein

    Dose reported: 10 mg/day lutein in Advanced Antioxidants, AM

    Source, 2026-09-10

    Not in the graded library yet

51. Zeaxanthin

    Dose reported: 2 mg/day zeaxanthin in Advanced Antioxidants, AM

    Source, 2026-09-10

    Not in the graded library yet

52. Rhodiola

    Dose reported: 300 mg/day Rhodiola rosea (3% rosavins, 1% salidroside), AM

    Source, 2026-09-10

    C+
53. Ashwagandha

    Dose reported: 120 mg/day ashwagandha (root and leaves), AM

    Source, 2026-09-10

    B-
54. Omega-3 (EPA/DHA)

    Dose reported: 800 mg/day algae oil (400 mg EPA + 400 mg DHA), AM

    Source, 2026-09-10

    B

55. Armour Thyroid

    Dose reported: 60 mg/day Armour Thyroid, desiccated thyroid (Rx, prescription); diagnosed hypothyroidism age 21

    “diagnosed hypothyroidism age 21”

    Source

    Not in the graded library yet

56. Levothyroxine

    Dose reported: 100 mcg/day levothyroxine (Rx, prescription)

    Source

    Not in the graded library yet

57. Minoxidil

    Dose reported: 3.75 mg/day oral minoxidil (Rx, prescription)

    Source

    Not in the graded library yet

58. Metformin

    Dose reported: 500 mg/day metformin (Rx, prescription), experimenting 6-week on/off cycles

    “am experimenting 6-week cycles on/off”

    Source

    C+

59. Tadalafil

    Dose reported: 5 mg/day tadalafil / Cialis (Rx, prescription)

    Source

    Not in the graded library yet

60. Empagliflozin

    Dose reported: 10 mg/day Jardiance / empagliflozin (Rx, prescription)

    Source

    Not in the graded library yet

61. Acarbose

    Dose reported: 200 mg/day acarbose (Rx, prescription); his Rx reference section states 400 mg daily

    Source

    Not in the graded library yet

62. Evolocumab

    Dose reported: 140 mg every other week Repatha / evolocumab injection (Rx, prescription)

    Source

    Not in the graded library yet

63. Candesartan

    Dose reported: 8 mg/day candesartan (Rx, prescription)

    Source

    Not in the graded library yet

Last updated recently. Educational information, not medical advice. Talk to your doctor.