Bryan Johnson
Level 2
Entrepreneur and longevity enthusiast. Focused on slowing and reversing biological aging through the Blueprint protocol of structured routines, nutrition, supplementation, and advanced diagnostics. Photo © Bryan Johnson
Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
At Home Tests & Kits
Foods & Beverages
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
Routine
• Wake-Up (~5 AM): Natural rise, breathing or meditation, light exposure
• Morning Care: Red light cap, scalp massage, skincare
• Body Check: Weight, fat, muscle, hydration, arterial stiffness
• Workout (5:30 AM): 60–90 min training (strength, cardio, balance, flexibility)
• Breakfast (~6:45 AM): Plant-based protein + nuts, olive oil, cocoa
• Work Start (~7:45 AM): Focused work, alternating sitting/standing
• Walks: 10 min morning, midday, evening
• Movement Breaks: 5 min every 30 min (stretching, walking, bodyweight)
• Dinner (~11 AM): Final meal, veggies, legumes, nuts, berries
• Evening: Social time, wind-down routine, dim red light
• Bedtime (8:30 PM): Consistent sleep priority, cool dark room
Workout
• Strength: 3×/week full-body
• Cardio: 3×/week Zone 2 or intervals
• Weekend Activity: Hiking, cycling, sports
• Mobility: Integrated daily
• Movement: 5–10 min after meals, frequent micro-movement
Diet
• Calories: ~2,250 kcal/day (~10% restriction)
• Macros: ~25% protein, 35% carbs, 40% fat
• Meals: 3/day, last by noon
• Focus: Plant-based (vegetables, legumes, nuts, seeds, berries)
• Exclusions: Sugar, junk, fried, processed, dairy, bread, pasta, alcohol
• Hydration: Mineralized water, tea; no fluids after 4 PM
Mindset & Resilience
• Sleep First: Professional sleeper identity, consistent 8:30 PM bedtime
• Discipline: No late eating (“Evening Bryan is fired”)
• Digital Limits: Minimal social media, no screens before bed
• Consistency: Routine followed daily without negotiation
• Social Connection: Evening time with family and friends
Tracking & Diagnostics
• Daily Metrics: Weight, fat, muscle, hydration, arterial stiffness
• Organ Tracking: Biological age of 70+ organs measured
• Fitness Data: VO₂ max, cardiovascular health, flexibility
• Sleep Data: Monitored nightly for quality
• Feedback Loop: Adjustments made from biomarker and performance results
• Wake-Up (~5 AM): Natural rise, breathing or meditation, light exposure
• Morning Care: Red light cap, scalp massage, skincare
• Body Check: Weight, fat, muscle, hydration, arterial stiffness
• Workout (5:30 AM): 60–90 min training (strength, cardio, balance, flexibility)
• Breakfast (~6:45 AM): Plant-based protein + nuts, olive oil, cocoa
• Work Start (~7:45 AM): Focused work, alternating sitting/standing
• Walks: 10 min morning, midday, evening
• Movement Breaks: 5 min every 30 min (stretching, walking, bodyweight)
• Dinner (~11 AM): Final meal, veggies, legumes, nuts, berries
• Evening: Social time, wind-down routine, dim red light
• Bedtime (8:30 PM): Consistent sleep priority, cool dark room
Workout
• Strength: 3×/week full-body
• Cardio: 3×/week Zone 2 or intervals
• Weekend Activity: Hiking, cycling, sports
• Mobility: Integrated daily
• Movement: 5–10 min after meals, frequent micro-movement
Diet
• Calories: ~2,250 kcal/day (~10% restriction)
• Macros: ~25% protein, 35% carbs, 40% fat
• Meals: 3/day, last by noon
• Focus: Plant-based (vegetables, legumes, nuts, seeds, berries)
• Exclusions: Sugar, junk, fried, processed, dairy, bread, pasta, alcohol
• Hydration: Mineralized water, tea; no fluids after 4 PM
Mindset & Resilience
• Sleep First: Professional sleeper identity, consistent 8:30 PM bedtime
• Discipline: No late eating (“Evening Bryan is fired”)
• Digital Limits: Minimal social media, no screens before bed
• Consistency: Routine followed daily without negotiation
• Social Connection: Evening time with family and friends
Tracking & Diagnostics
• Daily Metrics: Weight, fat, muscle, hydration, arterial stiffness
• Organ Tracking: Biological age of 70+ organs measured
• Fitness Data: VO₂ max, cardiovascular health, flexibility
• Sleep Data: Monitored nightly for quality
• Feedback Loop: Adjustments made from biomarker and performance results
