Bryan Johnson Protocol: 2 Million vs 80 Euro Version (2026)

Bryan Johnson is the tech entrepreneur who runs his body like a lab. He has a team of over 30 doctors, performs hundreds of blood tests per year, and spends over $2 million to become biologically younger. In 2026, he took about 100 pills a day, went to bed at 8:30 PM, and woke up at 5:00 AM.

The question everyone asks: what exactly does he take? The more pertinent question is: what of this is worth your while? In this blog, we discuss the key elements of the Bryan Johnson protocol in 2026. Not all 100 pills, but the components that pass through our gate.

The protocol has recently changed. He stopped Rapamycin in September 2024 due to infections and metabolic side effects. He added microdosed lithium and NDGA. NMN went from seven days a week to six. We focus on what works universally, is EFSA-approved, and is readily available in the Netherlands.

Who is Bryan Johnson?

Bryan Johnson sold his payment company Braintree for $800 million to PayPal in 2013. He kept over $300 million for himself and decided to invest that money in something unusual: reversing his own aging.

His project is called Blueprint. It revolves around continuous measurement of hundreds of biomarkers, a fixed supplement protocol, and a rigid daily routine. He claims to have reduced his biological age by more than five years compared to his chronological age.

In 2025, the Netflix documentary "Don't Die: The Man Who Wants to Live Forever" was released. Since then, Bryan has become a cultural reference in the longevity world. Everyone has an opinion: visionary, fanatic, crazy rich man. Whatever you think of him, he does one thing well: he measures everything and shares it publicly. That makes his protocol useful as a study object.

The Bryan Johnson protocol at a glance

The protocol consists of five pillars: a fixed sleep schedule of 8.5 hours, a plant-based diet within a five-hour eating window, six hours of training per week, a comprehensive supplement stack, and continuous measurement via wearables and blood tests.

The major changes in 2026 are as follows: Rapamycin was dropped after five years of experimentation. Lithium and NDGA were added. NMN shifted to six days a week. The basics (sleep, nutrition, training) remained the same.

Below you will find the verdict table. Our judgment for each protocol element: SOLID (strong scientific backing, often EFSA-approved), DEPENDS (works for some, not for everyone), or NOT HERE (not available in Europe or outside consumer scope).

Morning: 5:00 AM to 6:30 AM

What Bryan does

Bryan wakes up every morning at 5:00 AM, without an alarm clock. First action: measure. He checks his body temperature, heart rate, HRV (heart rate variability, the variation between heartbeats, a measure of recovery) and weight.

Then, six minutes of 10,000 lux light directly into his eyes to anchor his circadian rhythm (his 24-hour biological clock). At the same time, he wears his Blueprint 302 Laser Cap for his hair and applies a hair serum. He also does breathing exercises or meditation for six minutes.

The principle

Consistent sleep times every day, including weekends, ensures your biological clock remains stable. Support of the circadian rhythm through light immediately after waking.

Research perspective

A 2023 study in the journal Sleep among over 60,000 participants showed that sleep regularity is a stronger predictor of mortality than sleep duration itself. Daylight in the first hour after waking is associated in research with a sharper cortisol pulse, which leads to natural melatonin production in the evening.

Translation gap for you

Bryan wakes up at 5:00 AM with a light therapy lamp because he might be a morning person. He doesn't have an office job or children who need to be at school by 7:00 AM. The principle remains the same: fixed sleep times, (day)light in the first 30 minutes.

Workable for you: wake up at a time you can sustain seven days a week. Go outside within 30 minutes, even if it's cloudy. Daylight through clouds is still ten times stronger than indoor lighting. No time? A 10,000 lux lamp on your desk works as an alternative and doesn't have to be expensive.

Use your wearable as a signal

Your Whoop recovery score or Oura readiness score shows whether your body can handle a tough day, or if it needs recovery. If your readiness is below 70, that's not a reason to skip your day. It is a reason to move a heavy workout to tomorrow.

Supplements and tools upon waking

Bryan starts his day with water plus minerals. He doesn't mention a specific brand, but it's about the combination of salt, potassium, and magnesium that supports hydration after eight hours of sleep. Our variant: Performance Electrolytes Lemon Orange delivers these minerals in the correct ratios, without sugar.

Bryan's first supplements of the day are iron and vitamin C, taken together. The combination improves iron absorption and supports energy and the immune system. Vitamin C contributes to the normal function of the immune system and the reduction of fatigue. Iron contributes to normal energy-yielding metabolism. Liposomal Vitamin C from Codeage is liposomally encapsulated for higher absorption, and Ionic Iron Liquid from Kiki Health is liquid and stomach-friendly.

Bryan uses his Blueprint 302 Laser Cap daily for his scalp and hair follicles. The Bon Charge Red Light Cap works on the same principle: red light for scalp and hair, in six minutes per session.

His Blueprint hair serum falls under his own brand. For an accessible and versatile route: Kiki Health Organic Castor Oil has been used for centuries for hair, eyebrows, and eyelashes. Not a substitute for his formula, but a natural base.

Pre-workout drink: 5:25 AM

What Bryan does

Before his workout, Bryan drinks a nutrient-dense shake. The base is his Blueprint Longevity Mix, which includes creatine, CaAKG, glycine, L-theanine, taurine, and vitamin C. He adds extra creatine (total 7.5 g per day), 11 g of collagen peptides, and prebiotic fibers (GOS and inulin).

This shake is intentionally pre-workout: creatine supports his training, and collagen is absorbed early in the day for connective tissue repair.

The principle

Creatine pre- or post-workout both have good scientific backing. Bryan chooses pre-workout so it's in his system during his training. Collagen peptides are linked in research to support connective tissue and joints, especially with daily use.

Research perspective

Creatine monohydrate is one of the most researched supplements ever. Hundreds of studies show consistent effects on muscle strength and short-term performance. EFSA has approved the claim "creatine increases physical performance in successive bursts of short-term, high-intensity exercise" at 3 g per day. For collagen peptides, the evidence is thin when it comes to skin, but stronger when it comes to joints and connective tissue. EFSA has not approved any claims.

Supplements around pre-workout

Bryan takes creatine in his pre-workout shake. Creatine Monohydrate from DoNotAge is the clean monohydrate variant. EFSA approved for physical performance at 3 g per day.

For the collagen component Bryan adds: Multi Collagen Protein Powder from Codeage delivers five different types of collagen in one formula.

Workout: 5:30 AM to 6:30 AM

What Bryan does

Bryan trains six days a week, 60 to 90 minutes per session. The schedule is a mix of strength training (three sessions), cardio (three sessions), and flexibility and balance. He also does HIIT (high-intensity interval training, short intense blocks interspersed with rest) twice a week.

After his workout: 20 minutes of dry sauna at 90°C and 6 minutes of near-infrared light therapy. Sauna and red light daily.

The principle

The basic approach aligns with what sports medicine recommends: at least 150 minutes of zone 2 cardio (cardio at a pace where you can still hold a conversation) plus 75 minutes of vigorous cardio plus strength training. Bryan exceeds this, but the volume is not an extreme outlier.

Research perspective

VO2 max (this is how much oxygen your body can maximally utilize during exercise) is one of the strongest predictors of general mortality, stronger than most classic risk factors. Research, including from JAMA, indicates that the difference between low and high VO2 max is comparable to the difference between smoking and non-smoking. Strength training three times a week is broadly supported for muscle mass, bone density, and insulin sensitivity.

Translation gap for you

Bryan trains six hours a week because this is his work. He has a private gym, a coach, and recovery tools that most of us don't have. The principle remains: regular training, strength training three times a week, zone 2 cardio three times a week.

Workable for you: three strength training sessions of 45 minutes and two cardio sessions of 30 to 45 minutes per week. No private gym needed. The important thing is that you stick with it. A gym you visit four times a week beats an expensive home gym you never go to.

Use your wearable as a signal

Whoop strain between 14 and 18 on a training day is usually the sweet spot for growth without overtraining. If your HRV drops more than 20 percent the morning after a workout, then the workout was too intense for your recovery capacity.

Tools around workout

During a long or intense session, you lose minerals through sweat. Performance Electrolytes Unflavoured can be mixed with your own water or pre-workout. With or without flavor.

Bryan does six minutes of near-infrared light therapy and 20 minutes of dry sauna daily after his workout. The evidence for mitochondrial support from red light therapy is growing strongly.

Breakfast: 6:45 AM

What Bryan does

After his workout, Bryan has breakfast. The breakfast is called "Nutty Pudding": a mixture of his Blueprint Longevity Protein (pea and hemp-based, plant-based), blueberries and blackberries, pomegranate juice, walnuts, macadamia, flaxseed, chia seed, and cocoa. Along with 30 ml of extra virgin olive oil and his supplement stack: Blueprint Essential Capsules, Advanced Antioxidants, and about 20 loose pills.

This morning stack includes: vitamin D, B vitamins, NMN or NR (NAD+ precursor), omega-3, CoQ10, lycopene, astaxanthin, glucosamine, spermidine, calcium AKG, NAC, ashwagandha. Also Metformin (prescription). Since 2026, also microdosed lithium and NDGA. NMN went from seven to six days a week.

The principle

Bryan's logic is nutrient-dense food for the first meal, plant-based protein, high polyphenols, and NAD+ support. NAD+ (nicotinamide adenine dinucleotide, a molecule your cells use to create energy) declines with age. Precursors like NR and NMN try to counteract that.

Sounds logical, but there's an important EU twist to this story.

Research perspective

Magnesium, vitamin D, omega-3 EPA/DHA, and creatine all have EFSA-approved claims for the nervous system, immune system, heart and brain function, and physical performance respectively. NAD+ precursors like NR are being investigated for their role in cellular energy processes, but long-term human studies are still being developed. The EU regulatory difference between NR (approved) and NMN (not approved) is purely a novel food registration issue, not a judgment on effectiveness.

Translation gap for you

Bryan takes NMN, but has also taken NR (according to him: "it both works"). Both substances increase NAD+ levels, and some researchers believe that NR is even a better route because it has been better studied in humans.

Workable for you: choose four evidence-based supplements where the evidence base is strong. Magnesium, vitamin D plus K2, omega-3, and creatine. No thirty pills, no lab needed. Want to work on NAD+? Pure NR is the EU-approved alternative to NMN.

Use your wearable as a signal

A seven-day HRV trend that is stable or rising means your recovery is getting in order. A declining trend for two weeks after starting a new stack calls for a check: perhaps too much, taken too late, or the wrong combination.

Supplements and nutrition around breakfast

Bryan's breakfast is plant-based. His Blueprint Longevity Protein is a mix of pea and hemp protein. NoordCode Organic Pure Plant Protein is a clean plant-based variant.

Bryan takes NMN (or NR) six days a week as an NAD+ precursor. Pure NR from DoNotAge is the variant permitted in the EU and better researched in humans.

Bryan takes omega-3 daily with his breakfast. Super Omega-3 Plus EPA/DHA contributes to normal heart function and normal brain function.

Vitamin D plus K2 is in Bryan's Blueprint Essential Capsules, which he takes with his breakfast. Vitamin D3 + K2 Oral Spray is a good choice. The combination of D3 and K2 helps get calcium to the right places.

Bryan takes CoQ10 as part of his daily stack for cellular energy and mitochondrial support. Pure CoQ10 from DoNotAge is a clean variant in the bioactive ubiquinol form.

Spermidine and calcium AKG are both in his stack as longevity-oriented compounds. Pure Spermidine and Ca-AKG, both from DoNotAge, are the same compounds in research-based dosages.

For a broad vitamin and mineral base, Bryan takes his own Blueprint Essential Capsules. An accessible route: Men's Fermented Multivitamin+ provides the complete spectrum in active, biologically fermented forms.

From this list, omega-3, creatine, vitamin D3 + K2, and multivitamins are strongly scientifically supported and mainstream. The rest you can add if you want to focus more on longevity.

During the morning: 9:00 AM to 12:00 PM

What Bryan does

No coffee, no stimulants. He eats his last meal of the day around 11:00 AM. A "Super Veggie" lunch: black lentils, broccoli, cauliflower, mushrooms, garlic, and ginger. Then he fasts until 6:00 AM the next morning.

His day also includes time for deep work, concentrated, without a phone. Bryan is public about his choice not to drink coffee. According to him, it destabilizes his mood and he gets addicted within a week to feel normal.

The principle

By not eating in the evening, you give your body time to digest and stabilize your glucose for sleep.

The coffee choice is more personal. Caffeine has a half-life of 5 to 6 hours, so a cup at 4:00 PM is still half in your system at 10:00 PM. For people who sleep poorly, cutting out afternoon coffee can help.

Research perspective

Evidence is increasing for "Time-restricted eating" (8 to 10 hour eating window) for metabolic markers, such as fasting glucose and insulin sensitivity. Extreme variants of 5 hours or less are less researched and seem to work mainly for specific profiles. Caffeine can measurably disrupt sleep quality if taken late.

Translation gap for you

Bryan stops eating at 11:00 AM because his only work is Blueprint. He has no business dinner, no birthday party at 6:00 PM, no child who needs fruit puree at 5:30 PM. The principle remains: stop eating 2 to 3 hours before bedtime.

Workable for you: an eating window of 10 to 12 hours, for example 8:00 AM to 7:00 PM. That is more than achievable in a normal European schedule and captures most of the metabolic benefits.

Use your wearable as a signal

If your Oura stress curve peaks around lunch, that's often a sign of a meal too rich in carbohydrates or the second coffee. A short 10-minute walk after lunch is more effective for glucose stability than more caffeine.

Supplements for late morning

Bryan takes ashwagandha as part of his morning stack for stress response. Ashwagandha Plus from Life Extension is an adaptogen (a herb traditionally used to support the body's stress response). Not as a coffee substitute, but as a gentle daily supporter.

Afternoon and evening: 12:00 PM to 8:00 PM

What Bryan does

The afternoon is for deep work on his Blueprint and OS Fund companies. No screen time 60 minutes before bed. He uses the f.lux program on all his screens to filter out blue light in the evening, and wears blue light blocking glasses when watching a movie.

Between 7:30 PM and 8:30 PM, he does his wind-down ritual: reading, a walk, or time with his son Talmage. No complex conversations, no heated discussions. No alcohol, no sugar.

The principle

Evening blue light suppresses melatonin production and shifts your circadian rhythm. Screens are the biggest source in a normal home. A wind-down ritual of 30 to 60 minutes signals your nervous system that the day is over. Scrolling on social media from your bed? This keeps your brain alert.

Research perspective

Light in the evening hours, even at relatively low intensity, suppresses melatonin production in the brain. Research shows that blue light from screens enhances the effect of evening light. Warm tones (red, amber, below 2700K) disturb the melatonin cycle significantly less, which is the basis for blue light blocking products and warm evening lighting.

Translation gap for you

Bryan isn't on TikTok at 11:00 PM. He has the luxury of a company that protects his schedule and a life that fits his sleep goals. Most people live differently. The principle remains: dim the lights and put away screens in the last hour.

Workable for you: blue light filters on phone and laptop. A blue light blocking lamp in the living room for the evening hours. Phone in wake-up mode after 9:00 PM. A real 20-minute wind-down ritual that doesn't involve a screen.

Use your wearable as a signal

Your sleep latency on your Oura or Whoop is direct feedback on your evening routine. Falling asleep in under 15 minutes is healthy. Above 30 minutes is a sign that your body is not yet in rest mode, often due to light, food, or stress too close to bedtime.

Tools for light hygiene in the evening

Bryan wears blue light blocking glasses when he watches a movie in the evening. Brooklyn Blue Light Blocking Glasses filter out the vast majority of the blue spectrum, including from the TV and LED lighting in your home.

Bryan has outfitted his entire house with warm evening lighting. For the living room or bedroom: the Bon Charge Blue Light Blocking Lamp provides warm evening light without blue peaks. For the hallway or bathroom: the Bon Charge Plugin Night Light is an amber plug-in light that won't wake you up if you need to go to the toilet at night.

Bedtime: 8:30 PM to 5:00 AM

What Bryan does

At 8:30 PM, he's in bed. His bedroom is completely dark. On an Eight Sleep mattress that cools the temperature to 21°C during deep sleep. He takes 300 micrograms of melatonin and uses a Pulsetto or Sensate device for 30 minutes, a vagus nerve stimulator to activate his parasympathetic nervous system (rest and recovery mode).

Before sleeping: an oral hygiene ritual with flossing, water pick, copper tongue scraper, and tea tree oil rinse. He often scores a Whoop sleep score of 100%. Room temperature between 16 and 19°C.

The principle

The four basic principles for good sleep are dark, cool, quiet, and consistent. Magnesium plays a role in the functioning of the nervous system. A vagus nerve stimulator helps the nervous system switch from action to rest. A tongue scraper lowers the bacterial load in your mouth, which is linked to systemic inflammation.

Research perspective

Magnesium contributes to the normal functioning of the nervous system and to the reduction of fatigue (EFSA approved claims). A cool bedroom between 16 and 19°C supports the natural drop in body temperature needed for deep sleep. Vagus nerve stimulation has a plausible mechanism for parasympathetic switching, but clinical evidence is still emerging.

Translation gap for you

Bryan sleeps alone, in a separate room, with a €3000 mattress that regulates his temperature. You probably have a partner, a room that can't get below 19 degrees, and a life that can't always end up in bed at 8:30 PM. The principle remains: consistent bedtime, dark, cool, no screens.

Workable for you: choose a bedtime you can stick to seven days a week. Darken the room or wear a sleep mask. Open a window or turn off the heating. Phone outside the bedroom.

Use your wearable as a signal

Your deep sleep percentage and REM sleep percentage provide direct feedback. Below 15 percent deep sleep is a signal that your magnesium status or sleep environment needs attention. Low REM is often a sign of alcohol yesterday or a late meal.

Supplements and tools for bedtime

Bryan takes magnesium as part of his evening ritual. Liposomal Magnesium Glycinate from Codeage contributes to the normal functioning of the nervous system and muscles. Glycinate is the form with the best tolerability and absorption. The liposomal variant ensures extra absorbability.

For those who also want cognitive benefits: Neuro-Mag L-Threonate is the form of magnesium that crosses the blood-brain barrier. Glycine is an amino acid that supports sleep quality and combines well.

Bryan uses a Pulsetto or Sensate vagus nerve stimulator 30 minutes before bed. Pulsetto FIT is the same device he uses. Ten minutes before bed, it activates your rest and recovery response.

Bryan uses a copper tongue scraper as part of his oral hygiene ritual before bed. This Copper Tongue Scraper is the same traditional Ayurvedic version.

Finally, the environment: Bryan's bedroom is completely dark. An Aura Silk Sleep Mask does the same for those without blackout curtains. Mouth Tape supports nasal breathing during the night.

Build your own version

Bryan Johnson has a team of thirty doctors and spends 2 million a year on his protocol. We have something different: a filter. BeatsWell was founded by entrepreneurs who had the same problem as you. A market full of claims, little transparency, and no place where someone checks what really works for you. Together with longevity doctors and orthomolecular therapists, we determine which products and protocols pass through the filter.

The advantage of analyzing a protocol like Bryan's is this: it shows what's basic and what's luxury. The basic is free to inexpensive. Consistent bedtime, morning light, strength training three times a week, omega-3, magnesium, vitamin D. The luxury is what you optionally add as you progress: a wearable, a light panel, a vagus nerve stimulator.

You can discuss the principle behind his approach with us in 20 minutes. Schedule a free wellness check and we'll look at what parts of his protocol fit your body, your schedule, and your goals. Prefer to start yourself? Build your routine in 2 minutes with the Routine Builder.

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Frequently asked questions

Conclusion

The Bryan Johnson protocol revolves around two principles: nutrient-rich foundation and consistent measurement. You can do the first. You can also do the second, with a wearable. What you cannot, and do not have to do, are his lab, his team, his budget, and his schedule.

The basis of his protocol is largely free: consistent bedtime, morning light, strength training, no alcohol. The evidence-based supplement foundation costs around 80 to 120 euros per month, not 2 million.

Schedule a free wellness check and we'll see together which components work for you. Prefer to start yourself? Build your routine in 2 minutes with the Routine Builder.