Bryan Johnson Supplements List: Blueprint & Stack

Bryan Johnson takes an enormous amount of pills in one day and openly claims that it has only been healthy for him both mentally and for his body.

For example, he takes ashwagandha in the morning, which has been shown to efficiently decrease anxiety and boost energy levels throughout the day [1].

With dinner, he likes to consume some omega-3 fatty acids, more in the form of EPA (eicosapentaenoic acid), since omegas are great for immune system function and other health-related benefits [2].

Lastly, he takes a specific dose of melatonin every time before bed to decrease the time it takes him to fall asleep and total sleep time [3].

Johnson constantly monitors his biomarkers and progress since one of his philosophies is that “everything that can be measured can be improved.”

These supplements have provenly helped him reverse his biological aging, improve his body mass index (BMI), boost his brain health and capacity, improve skin health, decrease body fat percentage, and lessen chronic pain.

Below you may find the most comprehensive list of Bryan Johnson's supplements.

Learn More:

• Ben Greenfield’s Supplement List
• Andy Galpin’s Supplements List: Optimal Nutrition for Fitness

Here is the list of other supplements Bryan Johnson takes periodically or when he decided it is time to change certain things in his diet:

• Extra virgin olive oil, 30ml daily
• Pea protein, 29 grams daily
• Dark chocolate, 15 grams
• Rapamycin 13 mg, bi-weekly (Rx)
• HGH 6 mg, 5x per week
• 17aE2, 4g per week transdermal
• Testosterone 2 mg patch 6x per week
• NDGA 50 mg 1x daily
• B12 methylcobalamin 1x per week
• Aspirin 81mg 3x per week

“While we could begin several centuries ago in Ancient Greece when athletes supposedly drank wine as a health food, or several centuries ago when fish oils began to be used, it seems prudent to look instead at commercially made products such as protein powders or vitamin extracts."

- Conor Heffernan, Certified Nutritionist

Here is the entire fitness routine with the different exercises Bryan uses for his weekly training sessions:

• Backward sled - 2 min total working time needs to be achieved
• Posture exercises 
• Tricep extensions - perform 1 set of 25 reps without pausing
• Face pulls - perform 1 set of 15 reps without resting
• Butterfly - complete 1 set of 15 reps without resting
• Band pull apart (back muscles) - perform 1 set of 15 reps without resting
• Back extensions (on a hyperextension) - complete 1 set of 25 reps without pausing
• Obliques (each side, on a hyperextension) - perform 1 set of 25 reps without pausing
• Stretches - kneeling shin, hip flexor, and couch (hold each for at least 15 seconds)
• Leg raises (for abdomen) - perform 1 set of 50 reps without pausing
• Seated calf raises - complete 1 set of 25 reps without resting
• Poliquin step-ups - perform 3 sets of 10 reps without resting for each leg
• Slant board squats - complete 3 sets of 15 reps without pausing
• ATG split squats - perform 3 sets of 10 reps without resting
• Nordics - complete 1 set of 10 reps without resting
• Reverse Nordics - perform 1 set of 15 reps without resting
• Tibialis raises - complete 1 set of 25 reps without resting
• IsoTib ankle rotations (each) - perform 1 set of 15 reps without resting
• Pull-ups - complete 1 set of 15 reps without resting
• Chin-ups - perform 1 set of 15 reps without resting
• 10 min HIIT (M, W, F)
• Hiking on weekends, basketball, tennis

"Modern powerbuilding training mixes the hard-and-heavy compound lifting of powerlifting with the variety and skin-tearing pumps of bodybuilding. If you want to gain strength and put some mass on, powerbuilding is an alluring premise."

- Jake Boly, Certified Personal Trainer

The super veggie is Bryan's first big meal in a day.

The meal is enriched with different carefully selected vegetables to have the best effect on reversing the biological age.

Here is what exactly a super veggie meal contains:

• Black lentils, 300 grams (weighed cooked)
• Broccoli (head+stalk), 250 grams
• Shiitake or maitake mushrooms, 50 grams
• Ginger root, 3 grams
• Cauliflower. 150 grams
• Lime, 1
• Cumin, 1 tbsp
• Garlic, 1 clove (a piece)
• Apple cider vinegar, 1 tablespoon
• After prep, drizzle 1 tablespoon of extra virgin olive oil
• Hemp seeds, 1 tbsp

Instructions for super veggie meal:

1. Measure the weight of your vegetables.
2. Add broccoli, cauliflower, mushrooms (maitake or shiitake), ginger, and garlic into boiling water.
3. Continue boiling until they become soft, which should take around 7-9 minutes. You could alternatively choose to steam these ingredients.
4. For the lentils: Heat water in a medium-sized saucepan until it reaches boiling point. Proceed to add the lentils to the water. Turn down the heat to a low setting and let it simmer uncovered for approximately 18-20 minutes or until they achieve an "al dente" texture. After cooking, drain the lentils using a colander and rinse them under cold water.
5. You can either blend the ingredients or leave them as whole pieces.
6. Add 1 tablespoon of dried cumin, 1 tablespoon of apple cider vinegar, 1 fresh lime, the cooked black lentils, and the cooked and strained vegetables in a high-speed blender. Blend these until the mixture transforms into a thick soup.
7. If you find the soup too thick, add some vegetable water (or water used for steaming) to adjust its consistency.
8. Finally, garnish your dish with hemp seeds.

The nutty pudding is Bryan's second big meal of the day and probably the tastiest one.

It contains different delicious fruits, making the whole dieting process much more enjoyable.

Here is what nutty pudding exactly has:

• 50-100 ml Malk almond milk
• 2 tsp of ground walnuts
• 3 tbsp ground macadamia nuts (20% off + free m-nut oil)
• 1 tbsp of ground flaxseed (seed that is ground into flour)
• 1/4 or half a Brazil nut
• 1 tbsp non dutched cocoa
• 1 tsp sunflower lecithin
• 1/2 tsp Ceylon cinnamon
• 1 cup blueberries/raspberries/strawberries (your choice)
• 3 cherries
• 2 oz freshly squeezed pomegranate juice

Here are the instructions for making a nutty pudding meal:

1. Begin by adding 50-100 ml of Malk almond/macadamia milk, depending on how thick or thin you prefer your pudding.
2. Next, incorporate walnuts, macadamia nuts, and ground flax seeds into the mix (for maximum nutritional benefit, purchase whole flax seeds and grind them yourself).
3. Follow this by adding cocoa, sunflower lecithin, and a dash of cinnamon.
4. Proceed to add in 3 cherries, 1/2 cup of berries (reserving half for later use as a topping), and a splash of pomegranate juice.
5. Blend the mixture at high speed for a duration of about 3 to 4 minutes.
6. Transfer the blended mixture to a serving dish.
7. Allow it to rest for a while, after which you should scatter the remaining berries on top.
8. Usually, this recipe would also include the addition of 30-60 grams of pea protein for an extra protein kick.