What if someone turned their body into a full-time experiment to push the boundaries of longevity science?
That’s exactly what Bryan Johnson has done, and Netflix’s new documentary gives us an up-close look at his radical approach to health. Johnson, the tech entrepreneur-turned-biohacker, has designed a “Blueprint” to slow down, and potentially reverse, aging. He’s transformed his body into a high-tech lab, meticulously tracking over 1,500 biomarkers and following a daily routine that prioritises precision above all else.
But for all its scientific trappings, Bryan’s regimen isn’t just about health, it’s also about his battle with mental well-being. As the documentary reveals, “he turned to this hardcore health regimen as the solution to these mental health problems.” His story highlights how extreme measures can sometimes blur the lines between science and self-help, sparking a critical question: Is the Blueprint a breakthrough for longevity, or is it, as critics suggest, “not science, just attention”?
Let’s unpack the lessons from Bryan Johnson’s Blueprint and see how everyday people can apply (a much simpler version of) his longevity strategies.
What Is Bryan Johnson’s Blueprint?
At its core, the Blueprint is Bryan Johnson’s personal manual for achieving biological immortality, or as close to it as possible. It’s based on meticulous tracking of over 1,500 health metrics, a carefully calculated diet, and a supplement protocol that includes collagen, NR (nicotinamide riboside), and adaptogens like Ashwagandha.
Johnson’s lifestyle is an all-in commitment to optimising his body’s systems, from skin and muscle health to organ function and cellular repair. But while the science behind it is cutting-edge, it raises a question: How much of this is actually necessary for living a longer, healthier life?
1. Prioritise Sleep Like Your Life Depends on It (It Does)
Bryan Johnson treats sleep as a cornerstone of his health. His Blueprint is built around achieving perfect sleep cycles because he understands that rest is when the body repairs itself, memories are consolidated, and stress levels are reset. His commitment is no joke: every night, Bryan follows a strict routine with zero distractions, a dimmed environment, and an 8:30 p.m. bedtime.
Johnson also tracks his sleep with advanced technology to ensure that he’s hitting every marker for restorative rest. From measuring deep sleep phases to ensuring optimal oxygen levels, his sleep strategy goes far beyond simply “getting enough hours.”
As Bryan says, “Less sleep does not get more done. It just shrinks the value of what’s happening.” In his world, trading sleep for productivity is a false economy.
What You Can Do:
You don’t need expensive sleep trackers to reap the benefits of better rest. Start with these simple steps:
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Set a consistent bedtime, even on weekends, to train your body’s internal clock.
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Reduce blue light exposure by avoiding screens 1-2 hours before bed or using blue-light-blocking glasses.
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Create a sleep-friendly environment by keeping your room cool, dark, and quiet.
2. Your Body Thrives on Consistency
Bryan Johnson’s life might seem like a science fiction movie, but at its heart, his Blueprint boils down to one key principle: consistency. Every day, he follows the same routine. He eats at precisely the same time, exercises with measured intensity, and takes over 100 supplements.
Why is consistency so effective? It reduces decision fatigue and helps the body adapt to predictable patterns. Johnson’s strategy ensures that his body can perform at its peak without being thrown off by erratic schedules or habits.
For most of us, such rigidity might sound unappealing, but the idea of creating steady rhythms for health is universally applicable.
What You Can Do:
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Choose one or two areas of your life where you can build consistency. For example:
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Take your supplements at the same time every day.
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Commit to a short, manageable daily walk or workout.
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Treat consistency as a tool for simplifying your health efforts: small habits practiced regularly can lead to significant results over time.
3. Nutrition: Keep It Simple and Intentional
Bryan’s vegan, calorie-restricted diet is one of the most controversial aspects of his Blueprint. Every bite is meticulously planned to optimise nutrient intake and avoid inflammation or unnecessary strain on his body. However, Johnson isn’t dogmatic about food, acknowledging in the documentary: “Our bodies turn anything we eat into the proper food it needs. You can lose weight eating whatever you want as long as you count calories and take a vitamin pill.”
His approach highlights the importance of intentional eating: choosing foods that fuel your body while keeping your overall intake balanced.
What You Can Do:
You don’t need to overhaul your diet overnight. Instead:
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Focus on swapping processed snacks for nutrient-dense alternatives like fresh fruits, vegetables, and nuts.
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Stay hydrated by drinking plenty of water throughout the day.
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Consider supplements like collagen peptides to support skin elasticity, joint health, and overall vitality.
4. Longevity as a Shared Journey
For Bryan Johnson, health isn’t just a solo project: it’s a family affair. In the documentary, he explains that his quest to longevity is a “multi-generational bonding experience”.
This mindset is exemplified in the plasma swap, where his teenage son donates plasma to him, and he passes his plasma to his 70-year-old father. While controversial, this act symbolises the power of helping each other thrive, making health a shared journey across generations.
What You Can Do:
You don’t need cutting-edge technology to promote multi-generational health. Try these simple actions:
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Cook nutritious meals together or share a family walk.
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Encourage open conversations about stress management and healthier habits.
5. Stress Is the Silent Killer, So Manage It
Chronic stress is one of the most damaging factors for long-term health, impacting everything from sleep and digestion to immune function. Bryan’s Blueprint tackles this head-on with tools like Ashwagandha, an adaptogen known for balancing cortisol and promoting resilience.
For Johnson, managing stress isn’t optional: it’s essential to maintaining physical and mental balance. His routine includes strategies like mindfulness, meditation, and avoiding unnecessary stressors in his environment.
What You Can Do:
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Start small with stress-reducing practices:
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Take a short walk in nature, practice deep breathing, or spend 10 minutes meditating each day.
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Incorporate a supplement like Ashwagandha to support your body’s ability to cope with stress.
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Reassess your environment: Is there clutter, noise, or tension that you can address to create a calmer space?
Not Everyone is Bryan Johnson
Here’s the thing: Bryan Johnson’s Blueprint is impressive, but it’s not exactly realistic for most of us. A team of scientists, hundreds of supplements, and plasma swaps might work for Bryan, but who has the time…or the money?
At Simply Nootropics, we commend Bryan Johnson for his incredible routine, but we’re also more realistic: we believe longevity doesn’t have to be complicated or expensive. Longevity doesn’t require an extreme, high-maintenance lifestyle. Small, consistent actions, like prioritising sleep, eating intentionally, and using targeted supplements, can go a long way toward helping you feel and live better.
So, while Bryan Johnson might be tracking 1,500 biomarkers, you can focus on what matters most: feeling your best.
With products like NMN for cellular repair and Ashwagandha for stress management, you can support your health in simple, sustainable ways. It’s science-backed, accessible, and fits seamlessly into your life. No 8:30 p.m. bedtime or 100+ pills required, just the ones you need.
