Bryan Johnson just updated his supplement stack again. Here's what changed — and what it means if you're trying to follow the protocol from the UK.
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WHO IS BRYAN JOHNSON AND WHY DOES IT MATTER?
If you haven't seen the Netflix documentary "Don't Die", here's the short version.
Bryan Johnson is a tech entrepreneur who sold his company to PayPal for $800 million. Instead of retiring, he decided to spend $2 million a year trying to reverse his biological age. He works with a team of 30 doctors, tracks over 200 health biomarkers, and takes somewhere north of 100 supplements a day.
You can argue about whether it's science or spectacle. But the compounds he's using — NMN, resveratrol, spermidine, collagen peptides, olive oil polyphenols — are backed by real research. And the interest they've generated in the longevity space has been significant.
His protocol, called Blueprint, gets updated regularly based on his own test results. And in early 2026, he made a few notable changes.
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WHAT CHANGED IN 2026?
Three main updates to the stack:
**1. NMN dropped from daily to six days a week**
He's still taking NMN (or its cousin NR — he alternates), but pulled back from seven days to six. The reasoning is likely based on his own biomarker data rather than any new research suggesting it's harmful. He still takes 500mg per dose, which lines up with what most human studies have used.
**2. Rapamycin is gone**
He actually stopped taking this in 2024. Rapamycin is a prescription immunosuppressant that some longevity researchers have shown interest in for its effects on a cellular process called autophagy. Johnson dropped it after concluding it wasn't working for him. This is worth noting because rapamycin gets talked about a lot in biohacking circles — but it's a prescription drug with real side effects, and most UK adults shouldn't be thinking about it at all.
**3. Low-dose lithium and NDGA added**
Lithium orotate (a low-dose, over-the-counter form, not the prescription psychiatric dose) has been studied for neuroprotective effects. NDGA is a plant-based antioxidant from the creosote bush that's shown lifespan extension in some animal studies. Both are experimental additions, and neither is widely available in the UK yet.
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WHAT DOES THIS MEAN IF YOU'RE IN THE UK?
The honest answer is: most of Bryan Johnson's stack is either unavailable in the UK, prescription-only, or simply impractical for normal people with normal budgets.
Metformin? Prescription only. Acarbose? Prescription only. Plasmalogens? Almost impossible to find from a reputable UK source. NDGA? Barely commercially available anywhere.
But a meaningful core of his protocol is accessible. And it's the part that most of the research actually supports.
Here's what you can realistically use:
**NMN (Nicotinamide Mononucleotide) — 500mg**
The centrepiece of Johnson's NAD+ strategy. NAD+ is a molecule your cells use for energy production and DNA repair. It declines steadily from your 30s onwards. NMN is a precursor that helps raise NAD+ levels. Johnson takes 500mg, six days a week. That dosage is consistent with the human studies done so far.
**Resveratrol**
Found in red grapes and berries. Johnson uses it alongside NMN because resveratrol is believed to activate sirtuins — proteins linked to cellular repair and longevity. The two are often taken together because they may work synergistically. Our NMN + Resveratrol Complex combines both.
**Collagen Peptides**
Johnson takes collagen daily to support joints, skin, and connective tissue. He splits doses throughout the day. Marine collagen peptides are the most bioavailable form and are widely available in the UK.
**High Polyphenol Olive Oil**
One of the few food-based supplements Johnson is genuinely enthusiastic about. He takes 45ml a day of cold-pressed extra virgin olive oil with over 400mg of polyphenols per serving. The oleocanthal in high-quality olive oil has real anti-inflammatory research behind it.
**Red Light Therapy**
Not a supplement, but it's a core part of his protocol. Johnson does six-minute full-body red light sessions daily. Photobiomodulation (the science behind red light therapy) has solid research backing for collagen production, mitochondrial health, and skin repair.
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THE REALITY CHECK
Bryan Johnson's full protocol costs him roughly $2 million a year. Even his commercial Blueprint supplement stack runs to several hundred pounds a month before you factor in the ones he buys separately.
For most people, the practical takeaway isn't to replicate his exact stack. It's to use the science he's helped surface and apply it in a way that's actually sustainable.
That means starting with the compounds that have the most human evidence behind them — NMN, resveratrol, collagen, polyphenol-rich foods, and consistent sleep. Then adding tools like red light therapy when it makes sense.
That's the thinking behind what we stock at Bio-Sync. Not a marketing angle. Just the parts of the protocol that are accessible, evidence-based, and compliant for UK adults.
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A NOTE ON WHAT WE DON'T CLAIM
We're not affiliated with Bryan Johnson or Blueprint. We don't claim our products will reverse your biological age. We don't know your biomarkers and we're not your doctors.
What we do know is that the compounds in our range have published human research supporting their use, and they're formulated and sold in compliance with UK food supplement regulations.
If you're looking to start somewhere practical, the NMN + Resveratrol Complex is the most logical entry point from Johnson's stack. It's the compound pairing he's been most consistent with across multiple years of his protocol.
→ [Shop NMN + Resveratrol Complex](/products/nmn-resveratrol-complex)
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*This article is for informational purposes only. Food supplements are not intended to diagnose, treat, cure or prevent any disease. Consult your GP before beginning any new supplement regimen.*
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