Protocols
Proven methods and systems for human optimization.
Showing 1–9 of 9 protocols
Blueprint Exercise Protocol
Bryan Johnson's data-optimized fitness routine combining high-intensity interval training, strength work, and recovery to achieve 18-year-old fitness levels at age 45+.
Key Benefits:
- •VO2 max in top 1.5% for age group
- •Physical fitness equivalent to 18-year-old
- •Muscle mass preserved while maintaining low body fat (5-8%)
Blueprint Longevity Stack
Bryan Johnson's comprehensive supplement and therapy protocol using 100+ supplements, shockwave therapy, plasma exchanges, and advanced biomarker tracking for radical life extension.
Key Benefits:
- •Biological age reversal of 5.1 years
- •Epigenetic age reduced to late 20s (at chronological age 45+)
- •Slowed aging rate to 0.76 years per calendar year
Blueprint Nutrition Protocol
Bryan Johnson's algorithmic vegan nutrition system with 100+ supplements, precise meal timing, and 2,250 calories daily to achieve optimal biomarkers and reverse biological aging.
Key Benefits:
- •Perfect liver fat levels (0%)
- •Inflammation reduced 66% below average 10-year-old
- •Heart function equivalent to 37-year-old (at age 45+)
Blueprint Sleep Protocol
Bryan Johnson's data-driven sleep optimization routine achieving perfect sleep scores and biological age reversal through precise timing, environment control, and recovery tracking.
Key Benefits:
- •Perfect sleep scores (95-100/100 on sleep trackers)
- •Deep sleep percentage increased to 20-25% (vs 10-15% average)
- •Biological age markers reversed by multiple years
Grease the Groove (GTG)
Neurological strength training method developed by Pavel Tsatsouline that builds strength through frequent, sub-maximal practice throughout the day. Based on the principle that "strength is a skill," GTG leverages neural adaptation and myelination to improve motor unit recruitment without muscle fatigue or hypertrophy.
Key Benefits:
- •Rapid strength gains through neural adaptation
- •Improves neuromuscular efficiency via myelination
- •Fits into any schedule — no dedicated gym time required
Huberman Lab Sleep Protocol
Science-based protocol for optimizing sleep quality and duration, developed by neuroscientist Andrew Huberman.
Key Benefits:
- •Improved sleep quality
- •Faster sleep onset
- •Better daytime alertness
Wim Hof Method
Combination of cold exposure, breathing techniques, and meditation to improve immune function, mental resilience, and physical performance.
Key Benefits:
- •Improved immune response
- •Reduced inflammation
- •Enhanced mental clarity
Zone 2 Cardio Training
Low-intensity cardiovascular exercise for metabolic health and mitochondrial function. Popularized by longevity experts like Peter Attia.
Key Benefits:
- •Improved mitochondrial function
- •Better fat oxidation
- •Enhanced cardiovascular health
Blueprint Measurement Protocol
Bryan Johnson's obsessive data tracking system measuring 70+ organs, 100+ biomarkers, and continuous health metrics to optimize every aspect of human performance.
Key Benefits:
- •Complete visibility into health status at all times
- •Early detection of any declining biomarkers
- •Ability to test and optimize interventions precisely