What it is:
Bryan Johnson is renowned for his anti-aging gimmicks that tend to catch headlines due to his extreme routines of only eating from 6 am-11am, taking over 100 supplements daily, and even swapping plasma with his 17-year-old son.
Most recently, he released a less extreme version of his supplement routine called the Blueprint stack. It is a $343/month kit that contains mixes and supplements based on his team's research on himself. https://blueprint.bryanjohnson.com/
The kit contains:
“Longevity” Mix
“Essential” Capsules
“Essential” Softgels
NAC + Ginger + Curcumin pills
Red Yeast Rice + Garlic pills
Blueberry Nut Mix
The full list of ingredients is at the bottom of this article, and you can view most of the information on his website, which is rare for companies to provide such transparency.
Our Take:
The supplement kit is one factor in an extreme process of taking health research to the limit. Bryan Johnson's lifestyle is regimented to be un-livable for most people as it shuns the practice of having a partner, social life, or flexibility as it is a self-experiment.
However, Bryan Johnson is very open about the fact that he uses extreme control of his body to help deal with his mental issues. The level of control aids the mental struggles he endures. He posts very openly about all the medical research being performed on himself, as it is highly experimental.
None of his results have been evaluated by the Food and Drug Administration (FDA), and his products cannot legally claim to diagnose, treat, cure, or prevent any disease. This is reflected in the carefully crafted language on his website, such as the phrase “Don’t Die.” While not a claim, it implies that following his process might stave off mortality.
One might question the motives of these packets, as Bryan Johnson eats meals that are whole foods. He follows a lifestyle that implements exercise, sleep, nutrition, and rejuvenation habits that, although extreme in nature, are primarily grounded in widely accepted health principles. His whole routine is available on his website. The 100s of pills, his ritual, and the experiments he posts freely online, so it is fair to say although this has no scientific rigor (n=1 trial), it does seem a genuine personal quest.
Implementing a few of his well-backed lifestyle habits, such as focused workouts, 8.5 hours of sleep, and nutritionally dense foods, will likely have a more significant impact than purchasing his supplement kit. Some of the supplements are effective and well-researched. However, others are not, or the research has only been performed on mice or in small studies. It is, therefore, a bit of a shot in the dark to take 100s of supplements and then claim they lead to a longer life.
Johnson’s supplement-heavy approach contrasts with growing evidence that nutrition derived from whole foods has a more profound impact on health than isolated compounds. Phytonutrients, fiber, and the complex interplay of molecules in whole foods often cannot be replicated in pill form. Plus, isolated ingredients may cause more harm than good. For example, taking a randomized assortment of supplements can stress the liver, and over-dosing on fat-soluble vitamins A,D,E, and K can lead to toxicity.
A recent 2024 study by Dr. Kaufman and his colleagues at Stanford emphasizes that while some supplements show promise, moderation and evidence-based choices are essential. The study highlights the importance of prioritizing whole foods and supplementing based on actual needs rather than speculation. Here's a breakdown of the findings and how they compare to Johnson’s approach:
1. Combatting Sarcopenia: Muscle Health as You Age
Protein Intake: Aim for 1.2-1.6 g/kg/day, spread evenly across meals. Whey protein isolates, rich in leucine, are particularly effective.
Creatine: Shown to boost muscle mass and strength when paired with resistance training but should be avoided by individuals with kidney issues or cancer.
Vitamin D: Address deficiencies (<20-30 ng/mL) to support muscle function, though benefits plateau once optimal levels are reached.
2. Sleep Better, Live Better
Melatonin: Effective for sleep onset at low doses (0.3-3 mg), though quality varies widely across brands. Opt for third-party verified products.
Magnesium: Magnesium threonate shows promise for improving sleep quality by crossing the blood-brain barrier.
Natural Options: Tart cherry juice and kiwifruit may also aid sleep, though more research is needed.
3. Brain Health: Protecting Cognitive Function
Vitamin D & Magnesium: Both support cognition and reduce inflammation, with vitamin D (800 IU/day) showing benefits in mild cognitive impairment.
B Vitamins: May slow cognitive decline in pre-MCI stages but show limited benefits in advanced Alzheimer’s.
Omega-3s: Found in fatty fish, they help reduce inflammation and support brain health, though supplement forms (ethyl-esters) are less effective.
4. Hearing & Vision: Preserving Your Senses
Alpha-Lipoic Acid: Early evidence suggests it may protect against age-related hearing loss, but more research is needed.
AREDS2 Formula: A proven combination of antioxidants (vitamins C, E, zinc, lutein, and zeaxanthin) that reduces the risk of advanced macular degeneration.
The Stanford study reinforces that supplements should complement, not replace, a healthy diet and lifestyle.
The main factor in Bryan Johnson's process is that he is constantly monitored. He has also completely changed his lifestyle routine to accommodate the extreme process. So, if you decide to follow such an intensive program, ensure your health team is assessing you closely.
Ultimately, the question is: "Do you want to be taking more pills or less?” Most people's goal as they age is to avoid the plethora of pills that come with unhealthy lifestyles. Looking to have flexibility and enjoyment from food allows for a well-lived life. So, ultimately, there's nothing wrong with the supplements he's selling, but do you want to be chained to pills and packets, or would you rather build healthy habits that allow you a flexible, high-quality life?
If you're ever unsure about health claims online or from friends, we're here to give you clarity in a world of noise. Reach out to your Client Advocate and let us personalize your optimal routine.
The Supplement Kit:
Longevity Mix
Creatine Monohydrate
Ashwagandha (withanolides)
L-lysine
Glycine
Calcium Alpha-Ketoglutarate (CaAKG)
Beta-alanine
Pterostilbene
Fisetin
L-theanine
N-Acetyl-Cysteine (NAC)
Curcumin (from turmeric)
Berberine
Bromelain
Piperine (black pepper extract)
Essential Capsules - 26 Nutrients & Vitamins
Vitamin A (as retinol palmitate)
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacinamide)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B7 (biotin)
Vitamin B9 (folate)
Vitamin B12 (methylcobalamin)
Vitamin C (ascorbic acid)
Vitamin D3
Vitamin E (d-alpha tocopherol)
Vitamin K2 (menaquinone-7)
Calcium
Magnesium
Zinc
Selenium
Iodine
Copper
Manganese
Boron
Chromium
Coenzyme Q10 (CoQ10)
Alpha-lipoic acid (ALA)
L-theanine
L-tyrosine
Essential Softgel
Lutein
Zeaxanthin
Lycopene
Vitamin K1
Vitamin K2 (MK-7)
Astaxanthin
Vitamin D3
NAC + Ginger + Curcumin
N-Acetyl-Cysteine (NAC)
Ginger Root Extract
Curcumin (from turmeric)
Red Yeast Rice + Odor-Free Garlic
Red Yeast Rice
Garlic Extract (odor-free)
Blueberry Nut Mix
Blueberries
Macadamia Nuts
Walnuts
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