The Blueprint to Bryan Johnson’s Diet: Decoding the Longevity Formula

Tech founder Bryan Johnson isn’t just known for building companies like Braintree — he’s now famous for attempting to engineer his biological age backwards .

His diet and supplement protocol — dubbed “The Blueprint” — combines cutting-edge science with rigorous discipline to optimise NAD+ levels, reduce inflammation, and slow cellular ageing.

Here’s what it includes — and how you can follow a similar path using For Youth’s science-backed formulas.

Bryan Johnson takes both NMN and NR , two compounds that boost levels of NAD+ , a molecule critical for:

• Energy production

• DNA repair

• Mitochondrial health

• Sirtuin activation (a key ageing pathway)

💡 For Youth offers:

• The Plus – Niagen® NR (300 mg Niagen®, clinically shown to raise NAD+ by over 50%)

• The Base – NMN (250 mg of pure, European-made NMN)

• The Repair – NMN+ (450 mg NMN + 50 mg apigenin + 50 mg L-tryptophan for mood, sleep, and inflammation support)

Johnson also includes senolytics — compounds that target and clear senescent (zombie) cells , which accumulate with age and contribute to inflammation and tissue dysfunction.

His stack features quercetin and fisetin — both natural senolytics.

🧠 For Youth’s The Zombie – Quercetin contains Quercefit®, a phytosome complex shown to deliver up to 20x better absorption than regular quercetin.

To promote autophagy — the body’s natural cleanup and recycling process — Johnson uses:

• Spermidine : Helps clear damaged proteins and rejuvenate cells

• Resveratrol : A powerful antioxidant with anti-inflammatory effects and synergy with NAD+ boosters

Try:

• The Cleanse – Spermidine+ (with spermidine, curcumin, and quercetin)

• The Grape – Resveratrol (pure trans-resveratrol in a highly bioavailable form)

Cognitive function and recovery are central to Johnson’s protocol.

• Magnesium L-threonate (Magtein™) crosses the blood-brain barrier to improve memory and neuroplasticity

• Marine collagen supports skin structure and connective tissue regeneration

For Youth offers:

• The Unwind (Magtein™ + L-theanine) for deep sleep and cognitive calm

• The Skin – Nano Collagen with ≤500 Dalton peptides for superior absorption and skin hydration

You don’t have to go full “Bryan Johnson” — but even adopting 2–3 of his core strategies could make a meaningful difference in your energy, focus, and ageing.

Here’s how to get started:

Whether you're just starting or deep into your longevity journey, For Youth helps you build a smart, customisable, and clinically-aligned supplement stack — inspired by the best.

You don’t need millions. Just the right molecules.