EverspanBlueprint
A comprehensive, data-driven protocol covering diet, exercise, sleep, and over 100 supplements and pharmaceuticals. One of the most aggressive publicly documented longevity regimens.
20
Interventions
B
Avg. Evidence
$1330–$4720
/month (stack)
~$2,000–$4,000/month
Practitioner Est.
Philosophy & Approach
Bryan Johnson's Blueprint protocol treats the human body as a complex system that can be measured, optimised, and continuously improved through data. Every intervention is tracked, every biomarker is recorded, and decisions are made algorithmically rather than emotionally — the goal is to remove the flawed human from the loop entirely when it comes to health choices.
The protocol is built around Johnson's self-declared primary objective: 'Don't Die.' This is operationalised through a relentless focus on minimising all-cause mortality risk vectors simultaneously. Johnson fields over 100 supplements and pharmaceuticals daily, follows a strict vegan diet ending before noon, sleeps on a rigid schedule, and tracks biological age using multiple epigenetic clocks. The regimen even extends to a family protocol with his son Zach and father Richard.
Blueprint represents the most aggressive and publicly documented longevity regimen in the world. Its value lies less in being a template to copy and more in serving as an n=1 extreme data source, showing what happens when someone optimises every controllable variable simultaneously. Johnson publishes his full bloodwork, biomarker trends, and protocol updates openly so the broader community can learn from his experiment.
Intervention Stack
Caloric Restriction
Research indicates that reducing caloric intake by 15-25% may activate longevity pathways and extend healthspan in humans.
Cold Exposure (Cold Plunge/Shower)
Research indicates deliberate cold exposure may enhance stress resilience, metabolism, and immune function through hormetic adaptation pathways.
Mediterranean Diet
Research indicates this traditional dietary pattern may support cardiovascular health and longevity through anti-inflammatory mechanisms.
Sleep Optimization
Comprehensive approach to improving sleep quality, duration, and consistency through evidence-based behavioral and environmental modifications.
Resistance/Strength Training
Progressive muscle strengthening exercise that research indicates may support longevity through multiple biological pathways.
Zone 2 Cardiovascular Training
Low-intensity steady-state cardio that builds mitochondrial density and metabolic flexibility.
Ashwagandha (KSM-66)
Adaptogenic herb showing promise for stress reduction, cortisol management, and cognitive function in multiple human trials.
B-Vitamin Complex
Research indicates B-vitamin complexes may support energy metabolism, cognitive function, and cardiovascular health in individuals with deficiencies.
Collagen Peptides
Research suggests hydrolyzed collagen supplements may support skin health, joint function, and bone density through enhanced collagen synthesis.
Coenzyme Q10 (CoQ10/Ubiquinol)
Antioxidant coenzyme that research suggests may support cellular energy production and cardiovascular health.
Creatine Monohydrate
One of the most well-studied supplements for muscle, brain, and cellular energy.
Curcumin (Turmeric Extract)
Research indicates curcumin may support anti-inflammatory pathways and cellular health through multiple mechanisms.
Magnesium (Glycinate/Threonate)
Research suggests these highly bioavailable magnesium forms may support sleep quality, cognitive function, and cellular energy metabolism.
Omega-3 Fatty Acids (EPA/DHA)
Essential fatty acids that research suggests may support cardiovascular health, brain function, and reduce inflammation throughout the body.
Resveratrol
A polyphenolic compound from red grapes studied for its potential anti-aging and cardiovascular benefits.
Vitamin D3
Essential vitamin supplement shown to support bone health, immune function, and potentially reduce mortality risk in deficient individuals.
Key Sources & Citations
Blueprint by Bryan Johnson
Official protocol documentation including supplement list, diet, and biomarker data.
Don't Die (Substack)
Johnson's primary publication channel for protocol updates, research commentary, and biometric disclosures.
Rapamycin in aging and longevity: the current evidence
One of the core clinical papers informing Blueprint's use of rapamycin.
Metformin and aging: the best anti-aging drug?
Supporting evidence for Blueprint's metformin inclusion.
Epigenetic clocks and their role in tracking biological age
The epigenetic clock methodology that underpins Blueprint's primary outcome measure.
What Makes This Protocol Distinctive
Blueprint is the only major longevity protocol built entirely around algorithmic decision-making rather than clinical judgment. Its extreme cost, intensity, and pharmaceutical density set it apart — it is an existence-proof experiment rather than a practical recommendation for most people.