Bryan Johnson's Daily Diet: A Complete Nutrition Protocol
Hi friend,
Our favorite longevity expert, Bryan Johnson, stops eating at midday.
Last week, he released his latest nutrition protocol.
Bryan's protocol ⬇️
Upon Waking
At 5:25 am Bryan makes his pre-workout drink.
- Longevity Mix, 1 scoop
- Creatine, 1/2 scoop
- Prebiotic galactooligosaccharides, 1/2 tsp
- Inulin, 1 tsp
- Arabinogalactan powder, 1 tsp
- Mixed with 8 oz water
Note: Bryan has a total of 5g of creatine per day. 2.5g from Longevity Mix and 2.5g of creatine directly.
Shop Bryan's pre-workout drink →
Pre-Workout Meal
At 5:35 am Bryan prepares his breakfast. He mixes this together in a bowl. You can also make this into a smoothie by adding your nut milk of choice.
- Longevity Protein, 1 scoop
- Blueberry Nut Mix, 1 scoop
- Collagen Peptides, 1/2 scoop
- Extra Virgin Olive Oil, 1 tbsp
- Cocoa, 6 g
- Berries (blueberries, strawberries, raspberries, blackberries)
Shop Bryan's pre-workout meal →
Post-Workout Meal
At 9:00 am, Bryan has a Super Veggie-like dish.
Example recipe:
- Black Lentils, ~150 g cooked
- Broccoli, 250 g
- Cauliflower, 150 g
- Shiitake mushrooms, 50 g
- Garlic, 1 clove
- Ginger root, 3 g
- Lime, 1
- Cumin, 1 tbsp
- Apple cider vinegar, 1 tbsp
- Hemp seeds, 1 tbsp
- Extra Virgin Olive Oil, 1 tbsp
- Fermented foods, 1–4 tbsp
Protein
At 10:30 am, Bryan has a protein dish. You can mix it together in a bowl or add nut milk to make it into a smoothie.
- Metabolic Protein
- Collagen Peptides, 11 g
- Extra Virgin Olive Oil, 1 tbsp
- Berries (blueberries, strawberries, raspberries, blackberries)
Final Meal
At noon, Bryan prepares his final meal. Here's an example recipe. 500 calories.
- Cooked sweet potato, 300 g
- Chickpeas, 45 g cooked
- Grape tomatoes, 12
- Avocado, 1/2
- Radishes, 4
- Cilantro, 1/4 cup
- Jalapeno pepper, 1 large
- Limes, 2 whole
- Lemon, 1 whole
- Chile powder, 1 tsp
- Extra Virgin Olive Oil, 1 tbsp
Note: Bryan's meals are usually a combo of veggies, nuts, seeds, and berries.
Summary
Bryan Johnson starts eating at 5:25 am and finishes around 12:00 pm.
Macros:
- Calories: 2,250 (10% caloric restriction)
- Protein: 130 grams (~25%)
- Carbs: 206 grams (~35%)
- Fat: 101 grams (~40%)
- Longevity Mix
- Creatine
- Proteins
- Collagen
- Extra Virgin Olive Oil
- Cocoa
- Blueberry Nut Mix
Or, forward this protocol to a friend.
Originally published in Bryan Johnson's Blueprint newsletter (August 30, 2025). This content is for informational purposes only and is not medical advice.