Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

Bryan Johnson Supplements List: Blueprint & Stack

Michael Garrico
Published by Michael Garrico | Co-Founder & Marketing Director
Last updated: September 21, 2023
We personally test every product featured in our reviews and guides. By ordering products anonymously and getting a group of independent testers, we are able to get first-hand experience and provide data-driven recommendations. Learn more.

If you have ever wondered what a list of anti-aging supplements looks like and a perfect diet and fitness routine to reverse aging, you are lucky because we got everything covered below.

Bryan Johnson, a billionaire, decided he wanted to reverse his biological age or at least slow down the aging process as much as possible.

As a certified personal trainer and after studying Bryan’s blueprint for more than 7 days, I pulled all the relevant information regarding his supplement list, diet, and daily fitness routine.

After reading the article, you will know all the supplements Bryan uses to look young and muscular, his intense fitness routine, and his perfectly crafted diet plan.

Quick Summary

  • Bryan Johnson's supplements list includes acarbose, ashwagandha, B complex, BroccoMax, C vitamin, Ca-AKG, cocoa flavanols, D vitamin, DHEA, E vitamin, EPA, garlic, ginger root, taurine, zinc, and many more.
  • Bryan Johnson's fitness routine consists of around 24 exercises that target the whole body and are evenly spread across the weekly schedule with varying intensities, which has worked the best for his maximum age reduction.
  • Bryan Johnson’s diet consists of 3 different meals and supplements he always takes upon waking.

Bryan Johnson’s Supplements

Close up shot of a variety of supplements

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:

Upon Waking

A clock on a table with supplements on the side

Below are the supplements Bryan Johnson takes upon waking up:

  • Acarbose (200 mg) (Rx)
  • Ashwagandha (600 mg)
  • B complex (.25 pill M/Th)
  • BroccoMax (17.5 mg)
  • C vitamin (500 mg)
  • Ca-AKG (1 gram)
  • Cocoa flavanols (500 mg)
  • D-3 (2,000 IU)
  • DHEA (25 mg)
  • E vitamin (67 mg)
  • EPA (500 mg with vitamin E 5 mg)
  • Garlic 1.2g (kyolic)
  • Ginger Root 2.2g
  • Glucosamine sulphate 2KCL 1,500 mg
  • Iodine as potassium iodide 125 mcg
  • Lithium, as lithium orotate, 1 mg
  • Lycopene 10 mg
  • Garlic 2.4g equivalent
  • Lysine 1g
  • Metformin ER 1,500 (Rx)
  • N-Acetyl-L-Cysteine (NAC) 1,800 mg
  • Proferrin 10 mg
  • Turmeric with piperine 1g
  • Taurine 2g
  • Nicotinamide riboside 375 mg (6x per week)
  • Zinc 15 mg
  • Zeaxanthin (20 mg lutein, 4 mg zeaxanthin) (take 3x per week to avoid yellowing skin color)
  • Ubiquinol 100 mg

With Dinner

Close up shot of healthy dinner food

Below are the supplements Bryan Johnson takes during dinner to achieve his age-related peak:

  • Acarbose 200 mg (Rx)
  • BroccoMax 17.5 mg
  • Ca-AKG 1 gram
  • Cocoa flavanols 500 mg
  • E 67 mg
  • EPA 500 mg
  • Garlic 2.4g equivalent
  • Garlic 1.2g (kyolic)
  • Ginger root 2.2g
  • Glucosamine sulphate 2KCL 1,500 mg
  • Hyaluronic acid 300 mg
  • Lysine 1g
  • L-Tyrosine, 500 mg
  • Metformin ER 500 mg (Rx)
  • N-Acetyl-L-Cysteine (NAC) 1,800 mg
  • Nicotinamide riboside 375 mg (6x per week)
  • Taurine 1g
  • Turmeric 1g

Before Bed

The only supplement Bryan takes before bed is 300 mcg of melatonin to fall asleep easier.


Close up shot of virgin oil

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

Bryan Johnson Celebrity Stats/Career Highlights

  • Age:  45 years
  • Height:  1.8 m
  • Weight:  79 kg
  • Waist:  32 inches

Bryan Johnson’s Fitness Routine

A person jogging outside at the park

Bryan Johnson's fitness routine consists of about 24 to 25 exercises spread evenly throughout the week.

In addition, he has certain protocols and principles to determine the intensity of his workouts to achieve the best effects for his anti-aging journey.

Below you can find his entire protocol before we jump into the exercises and workouts.


Here is the entire protocol and principles Johnson follows to achieve his incredible anti-aging effects:

  • 1 hr day of exercise with different intensities
  • ~25 exercises in total, varying based on his diet, supplementation, and updates of his methodologies
  • 7 hrs weekly, total working out time
  • 88-105 bpm ~1 hr
  • 106-159 bpm -4hr 30 min
  • 159+ bpm 90 minutes

As you can see from the list above, Johnson trains mainly in three different intensities, including low, moderate, and high intensity.

These intensities are determined by heart frequency or heartbeats per minute.

We can also conclude that most of his workouts are performed in the moderate intensity zone, meaning he mostly utilizes his glycolytic energy system for activities.


A person doing light workouts at the gym

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

Bryan Johnson’s Diet

Close up shot of Brian Johnson's diet meals

Johnson's diet consists of 3 meals a day. The first two, super veggie and nutty pudding, are always the same, and the third one varies but always consists of either vegetables, nuts, seeds, or berries.

Johnson claims each meal has been carefully crafted based on the gold standard scientific evidence for optimal nutrition.

With the introduction of new scientific evidence in the nutritional space, the diet is highly likely to be modified.

Bryan follows high-antioxidant cooking methods for his meals to make everything healthier [4].

Also, even though Johnson has three meals, he has something called the green giant upon waking, so technically, we can say it is 4 meals.

Upon Waking: The Green Giant

The green giant is taken together with all the pills we mentioned earlier.

It is Bryan's "wake-up" meal, and he claims this is the best way to start your morning fresh and healthy.

Here is what Johnson exactly takes upon waking up:

  • 20 oz of water
  • Spermidine, 2 tbsp chlorella powder or in the pill form, yielding 13.5 mg spermidine
  • Creatine 2.5 g, most likely in the powder form
  • Collagen peptides 20 g
  • Cocoa flavanols 500 mg
  • Ceylon cinnamon 1 tsp
  • Morning pills (these can be found on the supplement list)

First Meal: Super Veggie

Close up shot of a veggie meal

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.

Second Meal: Nutty Pudding

Close up shot of a nutty pudding

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.

Third Meal: Varies

Close up shot of cooked salmon and asparagus

The third meal always varies depending on his updates, philosophy, and new scientific evidence.

Here is the first example of the third meal (asparagus almond beet salad, 500 cal):

  • Beets 500 grams cooked
  • Asparagus 300 grams cooked
  • Almonds slivers 21 grams
  • Arugula 1 cup
  • Shallot 1 large
  • Balsamic 3 tablespoons
  • Dijon 3 tablespoons
  • Mustard Seeds 1 tablespoon

Here is the second example of the third meal (orange fennel salad, 500 calories):

  • Cara cara orange 1 segmented orange
  • Fennel ¼ cup shredded
  • Goji berries 30 grams
  • Pecans 30 grams
  • Grape tomatoes 14
  • Spring mix 3 cups
  • Arugula leaf or sprouts 1 cup
  • Fresh mint ¼ cup
  • Fig balsamic vinegar 2 tablespoon

Here is the third example of the third meal (stuffed sweet potato, 500 calories):

  • Sweet potato 300 grams cooked
  • Chickpeas 45 grams cooked
  • Grape tomatoes 12
  • Avocado ½
  • Radishes 4
  • Cilantro ¼ cup
  • Jalapeno pepper 1 large
  • Limes 2 whole
  • Lemon 1 whole
  • Chile powder 1 teaspoon

What Is the Most Important Supplement in Bryan Johnson’s Diet?

The most important supplement in Bryan Johnson's diet is ashwagandha.

Ashwagandha is a specific supplement to help you be less anxious and operate on higher energy levels.

In addition, it has also been proven to improve your mood, lower the chance of depression, and have positive anti-aging effects.

Read our guide on the best ashwagandha supplements on the market to pick the one that will suit your goals and needs the best.

Let me know your thoughts on Bryan Johnson's supplementation, fitness routine, and diet.


Was this article helpful?

About The Author

You May Also Like

Write a Reply or Comment

Your email address will not be published. Required fields are marked *