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Bryan Johnson’s Longevity Blueprint: Exploring His Supplement Regimen

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Bryan Johnson, a tech entrepreneur turned longevity enthusiast, has gained fame for his ambitious project to reverse ageing and achieve a biological age significantly younger than his chronological age. Johnson, the founder of Kernel and former CEO of Braintree, invests millions annually in a comprehensive anti-ageing regimen known as Project Blueprint. His meticulous routine includes cutting-edge medical interventions, dietary protocols, and over 100 daily supplements to optimise every aspect of his biology. His commitment to health has earned him a massive and dedicated following and sparked discussions worldwide about the future of longevity.

Bryan Johnson’s Supplement Protocol

Supplements play a central role in Bryan Johnson’s quest for optimal health. While supplements are powerful tools in supporting anti-ageing and wellness, they are most effective when combined with a healthy lifestyle, including a nutrient-rich diet, regular exercise, and quality sleep. As he mentions online:

"High-quality sleep changed my life. It took me years to build the habits and systems that led to eight months of 100% perfect sleep. As far as I know, this is the best in the world. I’m going to teach you the habits for excellent sleep."

Below, we outline some key supplements from Johnson's protocol alongside the similar options available from Charava. 

1. HYDROLYZED COLLAGEN POWDER

Bryan Johnson includes collagen peptides in his supplement routine to promote skin health, joint function, and the strength of connective tissues, key elements in preserving physical vitality and achieving his longevity goals.

Collagen is the body's primary structural protein, forming the foundation of skin, tendons, and cartilage. However, as we age, collagen production naturally diminishes, contributing to visible ageing signs like wrinkles, joint stiffness, and weakened tissues. By supplementing with easily absorbed collagen peptides, Johnson seeks to restore collagen levels, boost skin elasticity, alleviate joint discomfort, and support comprehensive tissue repair and resilience.

Charava Hydrolysed Bovine Collagen Type I & III | Available Here


2. COENZYME Q10

As outlined in the Blueprint Protocol, Bryan Johnson incorporates CoQ10 into his routine in two forms: a supplement and a gel. CoQ10 is a naturally occurring compound essential for cellular energy production and protection against oxidative damage. A deficiency in CoQ10 has been associated with an increased risk of various conditions, including diabetes, fibromyalgia, neurodegenerative diseases, and heart failure. The supplement form is used for its broad range of benefits, including those related to oral health. Research has shown that CoQ10 deficiencies in the gums are linked to inflammation and periodontal damage. As a powerful antioxidant, CoQ10 supplementation or topical application can help reduce inflammation and prevent further periodontal deterioration.

Charava CoQ10 | Available Here

3. VITAMIN D3 AND VITAMIN K2 MK-7 

Bryan Johnson incorporates Vitamin D3 and Vitamin K2 MK-7 (600mcg) into his supplement regimen to support bone health, cardiovascular function, and overall longevity. By combining Vitamin D3 and K2 MK-7, Johnson ensures that his body optimally utilises calcium, enhancing bone strength while protecting against calcification-related complications. This pairing supports his longevity goals by maintaining a healthy skeletal and cardiovascular system as he ages.

Charava Vitamin D3 + K2 | Available Here

4. FISETIN

Bryan Johnson includes Fisetin in his regimen for its powerful antioxidant and anti-inflammatory properties, as well as its role in promoting healthy ageing. Fisetin is a naturally occurring flavonoid found in fruits and vegetables, with emerging evidence suggesting it helps eliminate senescent cells, which are damaged cells that accumulate with age and contribute to inflammation and age-related diseases.

By reducing the burden of senescent cells, Fisetin may improve cellular health, delay the onset of ageing-related conditions, and support longevity. Its neuroprotective benefits also align with his goal of optimising brain function and overall health.

Charava Fisetin | Available Here

5. SPERMIDINE

Spermidine is part of Johnson’s protocol due to its ability to stimulate autophagy, a cellular process that removes damaged components and recycles them for repair. This process is vital for maintaining cellular health and function as we age.

Research indicates that spermidine may enhance longevity, improve cardiovascular health, and support brain function by preserving mitochondrial health and reducing oxidative stress. By incorporating spermidine, Johnson aims to promote tissue regeneration, protect against ageing-related decline, and sustain his vitality.

Charava Spermidine | Available Here


6. Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN)
NMN and NR are key supplements in Bryan Johnson’s protocol due to their roles in boosting NAD+ levels, which decline with age.

NAD levels are believed to decline by nearly 50% between the ages of 20 and 50. This significant drop is thought to contribute to the aging process by impairing energy production, genomic signalling, and DNA repair.

Supplementing with NAD precursors like Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN) can help restore NAD levels to those seen in youth. Bryan Johnson's own data supports this approach.

According to Blueprint's monthly updates, Bryan’s initial intracellular NAD level was recorded at 25.9µM, with a target of 34µM. He began supplementation with 250mg of NR daily, gradually increasing to 500mg and then 750mg per day.

After nine months of consistent supplementation, Bryan surpassed his target, reaching an NAD level of 36µM. This increase is equivalent to reversing 26 years of biological ageing in terms of natural NAD production, underscoring the potential of NAD precursors in longevity strategies.

NMN vs NR: Which NAD+ Booster Is Better?

There has been a debate in the anti-ageing community about whether NR or NMN are more effective for boosting NAD levels.

Bryan addressed this in a Youtube video, stating that he gets a lot of questions on the NR vs. NMN debate. He used each supplement for 90 days and estimated the effects on NAD levels.

The results showed that both supplements were effective in getting his NAD levels to the equivalent of a 16-year-old. The tests put his recent NAD levels at 54.6μM, which is a two-fold increase after almost two years of supplementation.

Bryan currently takes 375mg of NR in the morning and an additional 375mg of NR or 500mg of NMN at 11 a.m. six days a week.

Charava NMN Supplements Range | Available Here


CONCLUSION

While supplements are integral to Johnson's approach, they are not standalone solutions. A well-rounded lifestyle, including a nutrient-rich diet, regular exercise, stress management, and adequate sleep is essential to unlocking the full benefits of supplementation. Johnson himself complements his supplements with precise exercise routines, strict dietary guidelines, and regular monitoring of his health metrics.

"Don't Die": Bryan Johnson’s Netflix Documentary

Bryan Johnson’s relentless pursuit of longevity is captured in the Netflix documentary “Don’t Die.” This fascinating film documents his journey as he pushes the boundaries of science, technology, and human endurance. With his body and fortune on the line, Johnson’s mission is to defy ageing and extend his life beyond all known limits.

Charava supports this vision of a healthier, longer life by offering premium supplements inspired by cutting-edge research. Whether you're starting your wellness journey or taking it to the next level, Charava is here to help you every step of the way.

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