Bryan Johnson's Adaptogen Protocol
Hi friend,
Modern science 🤝 ancient biohackers.
A thousand years apart. No shared datasets. Same signal.
Viking warriors traditionally used rhodiola to sharpen performance before battle. In India, Ayurvedic practitioners prescribed ashwagandha (Sanskrit translation: "smells like horse") with the belief it would confer the strength and vitality of a stallion.
The methodology was not scientific. The intuition was directionally correct.
Fast forward to now: research shows adaptogens like rhodiola and ashwagandha demonstrate measurable effects on stress response, fatigue, and performance.
Our ancestors were running uncontrolled experiments.
We just upgraded the protocol.
In this email:
- what is ashwagandha
- what is rhodiola
- health benefits
- how to get them
What is ashwagandha?
Ashwagandha is a herb extract. It's high in phytochemicals, like alkaloids and steroidal lactones.
Health benefits of ashwagandha include:*
- Mood: supports resilience, improved mood, and a sense of calm
- Sleep: helps you fall asleep, stay asleep, sleep deeper, and stay alert during the day
- Muscles: supports strength, physical performance, and endurance
- Stress: supports the body's response to stress and promotes mental clarity
Ashwagandha may also support healthy aging by helping the body manage oxidative stress and supporting cognitive wellness. Some research has also explored its potential role in longevity-related pathways.
What is rhodiola?
Rhodiola rosea is an extract from a yellow-flowering plant. It also contains phytochemicals, including flavonoids and phenylpropanoids.
Health benefits of rhodiola include:*
- Mood: supports improved mood, calmness, and reduced stress symptoms
- Energy: supports energy levels, stamina, and resilience
- Cognitive function: supports focus and brain function, and promotes memory
- Physical performance: supports exercise capacity, endurance, and recovery
Rhodiola has also been studied for its antioxidant activity and potential role in cellular resilience and healthy aging.
How to get ashwagandha and rhodiola
You can supplement these adaptogens.
We've combined ashwagandha and rhodiola into 1 daily capsule.
In 1 capsule, you'll get:
- 120 mg of ashwagandha
- 300 mg of rhodiola
Combining ashwagandha and rhodiola means you get support for stress, sleep, focus, mood, and more in 1 step.
Blueprint Ashwagandha + Rhodiola capsules:
- are third-party tested for purity and heavy metals
- have scientifically-backed ingredients
- have study-level precision doses
Bryan Johnson takes 1 capsule every morning.
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Be well, Blueprint
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Originally published in Bryan Johnson's Blueprint newsletter (March 20, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.