Bryan Johnson's Blueprint Protocol gets a lot
of attention for the extreme end — the gene
therapy, the plasma transfusions, the team of
30 doctors tracking 200 biomarkers around the
clock.
But strip all of that away and what's left is
actually straightforward. Sleep. Exercise.
Whole foods. A small number of evidence-backed
supplements. Consistency above everything else.
The expensive parts of his protocol are largely
the testing and the experimental interventions.
The foundation — the part that drives most of
his results — is accessible to anyone.
Here's how to follow it in the UK without
remortgaging your house.
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START WITH SLEEP
Johnson calls himself a professional sleeper.
He prioritises 8 hours every single night,
tracks his sleep quality obsessively, and
structures his entire day around protecting it.
You don't need a sleep tracker to do this. You
need a consistent bedtime, a dark room, and
two hours of no screens before bed.
He wears blue light blocking glasses from
around 8pm every evening. Blue light suppresses
melatonin — the hormone that signals to your
body it's time to sleep. Blocking it in the
evening is one of the cheapest and most
impactful things you can do.
Bio-Sync Blue Light Blocking Glasses — £24.99
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ADD THE CORE SUPPLEMENTS
Johnson takes over 100 supplements daily but
the core compounds he's been most consistent
with across multiple years are a much shorter
list.
NMN — 500mg
NAD+ is a molecule your cells use for energy
production and DNA repair. It declines
naturally from your 30s. NMN is a precursor
that helps restore NAD+ levels. Johnson takes
500mg six days a week. Human studies have shown
NMN raises NAD+ levels and supports physical
function in older adults.
Resveratrol
Found naturally in red grapes. Johnson pairs
this with NMN because resveratrol activates
sirtuins — proteins linked to longevity and
cellular repair. The two compounds are believed
to work better together than either does alone.
Bio-Sync NMN + Resveratrol Complex — £24.99
High Polyphenol Olive Oil
Johnson takes 45ml of cold-pressed extra virgin
olive oil daily. He specifically uses oil with
over 400mg of polyphenols per serving. The
oleocanthal in high quality olive oil has
genuine anti-inflammatory research behind it.
This is one of the most accessible parts of
his entire protocol. Available in most UK
supermarkets.
Collagen Peptides
Johnson takes collagen daily for joint health,
skin, and connective tissue. Marine collagen
peptides are the most bioavailable form.
Bio-Sync Marine Collagen — £24.99
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Johnson does six minutes of full body red light
therapy daily. Photobiomodulation — the science
behind red light therapy — has solid research
backing for collagen production, mitochondrial
health, and skin repair.
Bio-Sync Red Light Therapy Mask — £59.99
Used daily it works out to pennies per session
and pays for itself within two clinic visits.
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THE PRESCRIPTION ELEMENTS — SKIP THEM
Metformin, acarbose, rapamycin — these are
prescription medications that Johnson takes
under close medical supervision. They are not
available as supplements in the UK without a
prescription and should not be self-prescribed.
Skip them entirely.
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WHAT DOES THIS ACTUALLY COST?
A realistic UK version of the core Blueprint
Protocol looks like this:
NMN + Resveratrol — £24.99 per month
Marine Collagen — £24.99 per month
Blue light blocking glasses — £24.99 one off
Red light therapy mask — £59.99 one off
High polyphenol olive oil — £8-15 from
most UK supermarkets
Monthly ongoing cost — approximately £50-60.
That is not $2 million. It is not even close.
But it covers the compounds Johnson has been
most consistent with and that have the
strongest human evidence behind them.
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THE MOST IMPORTANT PART
Johnson's results come from consistency over
years not from any single supplement. He has
followed the same basic protocol every single
day for years. No cheat days. No weeks off.
The supplements help. The sleep matters. The
exercise is non-negotiable — he trains for 60
to 90 minutes every morning six days a week.
But none of it works without showing up every
day.
Start with the basics. Add the supplements.
Be consistent.
That's the protocol.
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Not affiliated with Bryan Johnson or Blueprint.
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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