What is Bryan Johnson’s protocol?
Bryan Johnson’s public protocol combines sleep, exercise, food targets, supplements and prescription medicines. His page describes an early bedtime, mixed workouts and a morning drink that includes creatine. It is a published personal routine, not a trial showing that the whole combination extends life.
Five parts of the published routine
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| Part of the protocol | What the source provides | What it does not establish |
|---|---|---|
| Sleep | An early, regular bedtime in his schedule | That his exact bedtime suits every reader |
| Exercise | Balance, flexibility, strength training and cardio | That another person needs his workout volume |
| Food targets | Personal calorie and macronutrient figures | The right target for another person |
| Morning drink | A named list including creatine and branded products | The effect of the complete combination |
| Prescription list | Medicines and some personal medical context | Eligibility or a safe prescription for a reader |
The routine starts before the supplement list
Johnson reports going to bed at 8:30 pm and doing workouts that combine several types of movement. These schedule entries explain why a “Blueprint stack” list leaves out much of his protocol. They are descriptions of his routine; this page does not independently validate his sleep scores or anti-aging claims.
Protocol and product are not synonyms
The morning routine names Blueprint products as well as individual ingredients. A branded blend is not the whole routine, and buying it does not reproduce the diet or prescription components. When quoting the protocol, retain the source date because the list can change.
Why the prescription list belongs in a separate category
The source labels this section “My Rx stack” and describes an individual thyroid diagnosis. It also describes experimentation with metformin cycles. That is personal reporting, not a general recommendation to start those medicines. This article deliberately records categories rather than turning his amounts into instructions.
Use the table and its sources
Related reading
Source-linked editorial synthesis, prepared with AI assistance. This is not a clinician review or a personalised treatment recommendation. Corrections: editorial standards.