Blueprint 2025: How Bryan Johnson is challenging ageing with algorithms, supplements and high-tech

Is it really possible to optimize your body like an operating system? With precise data, scientifically sound protocols and an algorithm that takes better care of you than you do yourself. This is exactly what Bryan Johnson, tech millionaire and self-proclaimed “most measured person in history”, is doing. With his Blueprint Project 2025, he is not only revolutionizing his own life, but also redefining what is possible in the fight against ageing. His radical, data-driven approach has already delivered impressive results: a rejuvenation of his biological age by 5.1 years and a rate of ageing of just 0.69 – meaning he only ages biologically 277 days per year. But what can we learn from this extreme biohacker, even without a budget of millions?

The man behind the algorithm: from tech millionaire to biohacking pioneer

Bryan Johnson is no ordinary health enthusiast. In 2020, the then 47-year-old tech millionaire launched an experiment that would push the boundaries of human optimization. After selling his payment platform Braintree to PayPal for 800 million dollars and a severe life crisis, Johnson turned his fortune to a single goal: trying to slow down the rate of his biological ageing as much as possible.

The result is Blueprint – a protocol that Johnson describes as “an algorithm that takes better care of me than I ever could myself”. With a team of over 30 doctors and health experts, he turned himself into a living laboratory that tests every aspect of human optimization.

What began as a personal project has evolved into a data-driven science. Johnson has not only invested millions in optimizing his health, but has also developed a complex algorithm that guides his health decisions. “I basically agreed to this algorithm that my body guides itself. My mind is watching – my mind is no longer deciding,” explains Johnson.

The Blueprint algorithm 2025: data instead of gut feeling

The core of Johnson’s approach is to completely hand over control to a data-driven algorithm. “The key insight from Blueprint is that I have built an algorithm that takes better care of me than I can do myself, it has surpassed my capabilities,” says Johnson. This algorithm analyzes hundreds of biomarkers and makes decisions based on scientific evidence rather than human preferences or habits.

Impressive results: What three years of extreme biohacking have achieved

The figures speak for themselves: Johnson has reduced his biological age by 5.1 years and has the heart function of a 37-year-old. His skin results are particularly impressive. “When I started Blueprint, my skin was in the 98th percentile for damage on some markers, with an average skin age of 64. Now my skin age has improved to between 37 and 42,” Johnson reports. His aging rate of 0.69 means that he biologically ages only 277 days per year – a figure that has caught the attention of the scientific community. Johnson has also achieved 50 perfect biomarkers, proof of the effectiveness of his systematic approach.

The pillars of the Blueprint protocol

Bryan Johnson’s Blueprint protocol is based on a holistic approach to optimizing human health and longevity, which is based on five central pillars.

The basis: sleep as a foundation

The core of the system is radical sleep optimization. Johnson follows a militarily precise sleep schedule, where he goes to bed at 8:30 pm every night and falls asleep within three minutes. His sleeping environment is meticulously designed: Blackout curtains eliminate all light, the room temperature is precisely controlled, and blue light-blocking goggles are worn hours before bedtime. This sleep optimization is not just a routine, but the basis for all other optimizations.

Data-driven nutrition

The second pillar completely revolutionizes the concept of nutrition. Johnson does not make intuitive decisions about his food – instead, all nutritional decisions are determined by hundreds of organ measurements of his 70+ organs. What he eats and when he eats it is decided by continuous biomarker analysis and the evaluation of scientific gold standard studies. Even his fluid intake is regulated: Only mineralized water, tea or electrolytes are allowed, and liquids are completely avoided after 4 p.m. so as not to disturb sleep.

The monitoring system

The third component is an unprecedented measurement and monitoring system that makes Johnson the “best-measured person in history”. Regular organ measurements capture everything from dental health markers to skin aging indices. Multispectral skin imaging, continuous biomarker analysis and detailed tracking systems provide the data used to constantly adjust and optimize the protocol. This flood of data is not only collected, but systematically analyzed to validate each intervention.

Structured exercise program

The fourth element is a highly structured fitness program designed for consistency and efficiency. Johnson completes the identical workout daily, which focuses heavily on the legs (70% of exercises), followed by chest (20%) and back (10%). This routine combines strength and mobility training with targeted HIIT sessions and is complemented by regular walks. The monotony is deliberate – it eliminates decision fatigue and turns the workout into an automated habit.

Targeted nutritional supplementation

The fifth pillar comprises a complex supplementation system that used to include up to 100 pills a day and has now been reduced to a streamlined blueprint stack with over 70 active ingredients. These supplements are taken on a timed basis and provide 380 calories daily, as well as a precise composition of nutrients determined by Johnson’s individual biomarker data.

Supplementary components

In addition to these main pillars, Blueprint integrates a comprehensive skincare protocolwith morning and evening face wash, mineral sunscreen and targeted treatments with active ingredients such as niacinamide. Red light therapy is used three times a week to promote skin health.

The mental discipline forms the overarching principle of the entire system. Johnson follows the “algorithm over mind” principle, in which impulsive decisions are eliminated and replaced by data-based protocols. This radical submission to a systematic regime requires not only physical but also mental discipline.

The Blueprint protocol embodies the “power laws of longevity” – the idea that 20% of the effort is responsible for 80% of the health benefits.

By focusing on evidence-based interventions and eliminating variability, Johnson creates a system that, in his view, “takes better care of him than he could ever do himself”. Whether this extreme level of control and optimization actually leads to extended lifespan remains scientifically controversial – but what is undisputed is that it represents a new dimension of self-optimization.

The dark side of the experiment

Not all of Johnson’s experiments were successful. He performed six plasma exchanges with his son, but saw no benefits and abandoned this intervention. Johnson also discontinued the use of growth hormones after he reported side effects such as increased intracranial pressure, headaches and elevated blood sugar levels after a 100-day trial period.

The Netflix documentary: A look behind the scenes
On January 1, 2025, the Netflix documentary “Don’t Die: The Man Who Wants to Live Forever” was released, putting the spotlight on Johnson and his extreme anti-ageing regime. Director Chris Smith followed Johnson for 12 months on his crusade against ageing.

The documentary shows Johnson as a successful man on paper, but one who felt physically ill and incredibly depressed. This condition led to him leaving the church and getting divorced. On the rating platform Rotten Tomatoes, the documentary received 75% positive reviews from 16 critics.

The commercial aspect

Johnson has grown Blueprint from a personal experiment into a commercial enterprise. With a rapidly growing following of over 2 million followers, Blueprint exists as more than just a protocol – it’s a movement. Johnson has made his Blueprint supplements available on Amazon.

The products are not cheap: for a paltry 185 dollars you get a kit with seven nutritional supplement capsules and a “longevity drink”. Johnson advertises its products as scientifically backed, but the studies referred to on the Blueprint website are those conducted to investigate the various individual components.

The democratized blueprint: How you can start for 1,000-1,500 dollars a month

While Johnson’s full protocol remains out of reach for most, there is a middle ground. “In the U.S., a person can do Blueprint for between $1,000 and $1,500 a month, which includes food,” Johnson explains.

The key is to prioritize: start with the basic pillars like sleep, nutrition and exercise before investing in expensive supplements or measurements. Start with small, consistent changes. Prioritize sleep. Optimize your diet. Exercise regularly. And most importantly, use the data and technology available to make informed decisions. Your body and your future self will thank you.

Sources:

blueprint.bryanjohnson.com – Blueprint Bryan Johnson

protocol.bryanjohnson.com – Blueprint protocol details

avea-life.com – Bryan Johnson’s Blueprint & Supplements Simplified 2024