Bryan Johnson's Supplement Stack: A Comprehensive Guide

Table of contents:
Who is Bryan Johnson
Bryan’s Supplements Details
Bryan’s Prescription Drugs Details


Table of what Bryan is taking daily. Click on supplement name to see jump to details

Who is Bryan Johnson

Bryan Johnson is a tech entrepreneur who founded Braintree, later sold to PayPal, but is now widely recognized for his intense focus on reversing aging. His current mission, called Blueprint, involves a regimented lifestyle aimed at minimizing his biological age using a combination of strict diet, exercise, sleep, supplementation, and medical interventions. Bryan believes that with precise, data-centric adjustments, it's possible to slow or even reverse the aging process. His work also aims to share his findings and approach to health and longevity with others.

I've been putting off this supplement guide because Bryan Johnson’s stack is intimidatingly large and includes many compounds I’m less familiar with. However, I’ve finally taken the plunge and compiled a comprehensive list of supplements and prescription drugs he uses. Most of Bryan’s supplements are listed on his Blueprint website, but I wanted to provide additional context to help people interpret this extensive list and explain why he might be using certain supplements. This guide reflects the most up-to-date information as of November 2024

Criticisms of Bryan Johnson's Approach

Bryan is eccentric but overall I find his transparency about his supplements, blood work results, and overall approach to longevity refreshing and hope it will drive more attention, research dollars, and overall rigor to this space. However, his approach does have valid criticisms. For one, his journey is essentially a n of one experiment, making it hard to generalize his results to others. Additionally, the sheer number of compounds he takes (as you’ll see in this guide) makes it challenging to identify the effects of individual supplements or potential interactions. 

Personally, I appreciate that Bryan is sharing his data and pushing the conversation forward, but I have to admit his lifestyle sounds like a nightmare to me. His intense focus on longevity seems to come at the expense of enjoying many aspects of life that I consider essential. That said, if Bryan is happy with these choices, more power to him. I might dive deeper into my thoughts on these lifestyle costs in a future article.

Supplement Sources

Recently, Bryan launched a supplement company called Blueprint, which has created blends of compounds that reduce the total number of pills he needs to take daily.  In this article, I’ll be focusing on the individual, single-ingredient sources rather than these blends as I believe this is the best way to start experimenting with these compounds. This approach allows for better dose control and customization, making it easier to gauge how each component affects your body. However, If you want to replicate Bryan’s regimen exactly, check out the Blueprint supplements.

Final Notes

As always good sleep, exercise, diet, and stress management are the core pillars of health and would implore you to focus on these as the biggest levers for your health journey. After that add supplements as needed with specific goals in mind.

I am not a medical professional (neither is Bryan) so please speak to your doctor prior to adding supplements to your routine as many can have large effects that should be monitored and known by your doctor.

Lastly, the links here are affiliate links, meaning I earn a small commission if you purchase through them. These recommendations are based solely on what Bryan Johnson uses or alternatives I’ve researched or tried

With that let’s dive into the many supplements that Bryan is taking.

Bryan’s Supplements Details

NMN or NR 

Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) are supplements that aim to boost NAD levels, a critical molecule involved in energy production, DNA repair, and other cellular functions. NAD levels naturally decline with age, dropping nearly 50% between ages 20 and 50. This decline may contribute to reduced cellular energy and diminished DNA repair, accelerating the aging process [source]. Supplementing with NR or NMN has been shown to increase NAD levels and may support healthspan and longevity.

Bryan has documented his NAD blood test results on his blueprint notes. His first NAD measurement was 25.9 μM, but as of April 2023, his levels increased to 54.6 μM—comparable to those of a 16-year-old. Bryan reported testing both NR and NMN for 90 days and found them equally effective [source] .

Dose: He takes 375mg of NR or 500mg of NMN daily at 11am with his dinner

Brands:
Jinfiniti [NMN] . This company also also does testing that Bryan has used to check his NAD levels. I have enjoyed my experience with Jinfinit as you can get NMN and NAD tests at the same time and they will work with you to find your ideal dose based on how your NAD levels change over time. I am experimenting with NMN currently (article coming soon) and chose to use Jinfiniti as a trustworthy source that stood behind their products with test data.

TRU Niagen [NR] . Well respected brand with track record of increasing NAD levels with use

Ca-AKG 

Ca-AKG, or calcium alpha-ketoglutarate, is a molecule involved in cellular energy production via ATP synthesis. Levels of AKG decline significantly with age, and supplementation aims to counteract this drop while providing additional benefits such as antioxidant effects and support for DNA repair. One proposed mechanism is that Ca-AKG mimics the effects of caloric restriction, a well-studied strategy for extending lifespan in animal models [source].

Bryan highlights research suggesting Ca-AKG may reduce the frailty index in mice, showing improvements in markers such as tremors, tumors, and hair loss. The results equated to a reduction in age-related decline equivalent to 20 human years [source] . While these findings are promising, more research is needed to confirm similar effects in humans.

Dose: Bryan currently takes 2 grams of Ca-AKG daily, split into 1gram in the morning and 1gram at 11am with his dinner
Brands: DoubleWood  ProHealth VitalityPro

Cocoa Flavanols

Cocoa flavanols are plant-based compounds found in cocoa beans that offer potential benefits for heart and brain health. Research has shown that cocoa flavanols can lower systolic blood pressure and significantly reduce the risk of cardiovascular disease-related deaths [source]. Additionally, studies suggest these compounds combat cognitive decline, linking higher flavanol intake to better memory and overall brain function[source]. 

Bryan takes cocoa flavanols daily, likely to support cardiovascular and cognitive health.

Dose: Bryan takes 1000mg daily, split into 500mg in morning and 500mg at 11am with dinner
Brands: CocoVia Pills, CocoaVia Powder 

Ashwagandha 

Ashwagandha is a traditional adaptogen known for its ability to regulate cortisol and support stress management. These effects can cascade into other benefits, such as improved sleep, better recovery from exercise, and increased testosterone. However, Ashwagandha is considered a multidirectional substance, meaning its mechanisms are not fully understood, and more research is needed.

Bryan uses Ashwagandha to reduce anxiety, improve sleep, buffer cortisol levels, and support testosterone production [source].

Important Note: Denmark banned Ashwagandha in 2023, citing concerns about its safety at low doses, potential effects on thyroid and sex hormones, and risks during pregnancy. Anecdotally, some users report adverse effects, especially with prolonged use. I recommend introducing it cautiously and avoiding extended use. Personally, I use it only during periods of high stress, typically for 2–7 days at a time.

Dose: 600mg daily, taken in morning. He takes the KSM66 form
Brand: Pure Encapsulations , Nootropics Depot, and Jarrow

Sulforaphane

Sulforaphane is a compound derived from broccoli and other cruciferous vegetables, known for its potential health benefits. Bryan supplements with BroccoMax, a broccoli seed extract that contains sulforaphane glucosinolate and myrosinase, essential enzymes for converting glucoraphanin into sulforaphane.

Research suggests sulforaphane may offer antioxidant protection, support liver health, and provide potential defense against cancer, cardiovascular issues, blood sugar dysregulation, and neurodegenerative diseases [source]. Additionally, studies in mice and worms have associated sulforaphane with anti-aging effects, such as slowing skin aging and increasing lifespan. [source] [source]

Dose: Bryan takes 34mg of BroccoMax daily, split into 17.5mg in morning and 17.5mg at 11pm with dinner
Brand: BroccoMax from Jarrow

Taurine 

Taurine is an amino acid essential for many physiological functions and known for its antioxidant properties. While the body synthesizes taurine from cysteine and methionine, levels naturally decline with age, prompting interest in taurine supplementation for longevity.

Research highlights taurine’s potential benefits, including increased lifespan and muscular strength in animal studies, as well as other health benefits such as improved cardiovascular health and reduced oxidative stress. Food sources of taurine include dark meat poultry, shellfish, and eggs.

A major study showed that Taurine increased mice lifespans by 10% and also increased muscular endurance and strength [source]. Taurine has also shown to increase lifespan in monkeys [source].

Dose: Bryan currently takes 3 grams daily, split into 2 grams in morning and 1 gram at 11pm with his dinner
Brand: Bryan mentions using NOW and I also like Life Extensions

Aspirin 

Bryan takes 81 mg of baby aspirin three days a week, possibly for its potential cardiovascular benefits. Research indicates that aspirin may reduce the risk of future cardiac events in individuals with prior heart attacks, though evidence for its efficacy in healthy individuals is inconclusive [source]. Bryan may also may take Aspirin due to studies showing lifespan increases in male mice [source]

Aspirin's benefits must be weighed against its risks associated with its powerful blood thinning effect.  The decision to take Aspirin must be assessed as a tradeoff for potential heart disease risk and the risk of excess bleeding due to thinner blood. As a personal example I participate in many alpine and adventure sports with high risk to injury so personally do not choose to supplement with Aspirin due to the bleeding risk. However, someone with very low risk for injury and documented history of heart disease in their family may work with their doctor to make a different choice. 


Dose: Bryan takes 81mg (baby Aspirin) 3 days per week
Brand: Bayer, Vazalore

CoQ-10

Coenzyme Q10 (CoQ10) is a vitamin-like molecule involved in cellular energy production and found in every cell membrane. Decreased CoQ10 levels are associated with conditions such as fibromyalgia, diabetes, cancer, and cardiovascular or neurodegenerative diseases [source]. Research also has shown that CoQ10 helps with overall cardiovascular health.

Bryan takes CoQ10 for cardiovascular health and uses a topical gel for oral health, which may help reduce gum inflammation [source]. His blood tests show optimal CoQ10 levels of 1.23 μg/mL, which he tracks regularly [source].

Dose: 100mg daily , taken in morning
Brand: Country Life, Thorne, Sports Research  

Turmeric 

Turmeric is a well-known anti-inflammatory supplement that Bryan takes to support joint health, liver function, and overall inflammation reduction. Its active compound, curcumin, offers additional benefits, such as improved lipid profiles, reduced muscle soreness, and potential cardiovascular health support. [source]

To enhance bioavailability, Bryan takes turmeric with piperine, a compound in black pepper that significantly increases curcumin absorption. Alternatively, curcumin phytosome formulations that bind curcumin with phospholipids are even more effective for absorption [source].

Dose: 2 grams daily, split into 1 gram upon waking and 1 gram at 11pm with dinner
Brand: Bryan mentions using Sunergetic while Thorne and Jarrow provide excellent Curcumin Phytosome options

NAC

NAC, derived from the amino acid cysteine, is a potent antioxidant with a broad range of health benefits. It serves as a precursor to glutathione, a critical antioxidant that supports liver detoxification, reduces oxidative stress, and protects cells from damage.

Beyond boosting glutathione levels, NAC is valued for respiratory health, thinning mucus, and improving lung function. It also exhibits neuroprotective properties and may reduce symptoms of anxiety, depression, and age-related cognitive decline. Notably, animal studies have shown that NAC increases lifespan in roundworms by 30%, which could be one reason for Bryan's use.

In addition to its role in boosting glutathione levels, NAC is used to support respiratory health and is often used for its ability to thin mucus and improve lung function. It also exhibits neuroprotective properties and may reduce symptoms of anxiety, depression, and age-related cognitive decline [source]. NAC has also been shown to increase lifespan in roundworms by 30% which is likely another key reason for Bryan using it [source].

Note: NAC has faced regulatory scrutiny. In 2020, the FDA questioned its legality in supplements due to its prior drug approval status, creating uncertainty around its availability. Despite this, many brands continue to sell NAC supplements.

Dose: 1,800 mg daily, split into 900mg in morning and 900mg at 11pm with dinner 
Brand: Bryan uses LifeExtension and you can also get it from Thorne 

DHEA

DHEA (Dehydroepiandrosterone) is a naturally occurring hormone produced by the adrenal glands, serving as a precursor to essential sex hormones like estrogen and testosterone.

DHEA levels peak in early adulthood and decline steadily with age, which may contribute to symptoms of aging such as decreased vitality, muscle loss, and reduced cognitive function. Supplementing with DHEA may also help restore hormone levels, support bone health, enhance mood, and improve muscle mass and strength. It may also aid in reducing inflammation and promoting fat metabolism. [source] [source] 

Bryan also is taking DHEA to help regulate his blood sugar levels as he mentions it as a part of his protocol for this [source]. I would also note DHEA research looks promising for women in regards to menopause symptoms or decreased sexual function [source]. For females It also may be worth looking into for combating hormone disruption from oral contraceptives [source].  

Dose: 25mg of DHEA daily, taken in the morning
Brand: Life Extension 

Garlic 

Garlic is a celebrated superfood with potent anti-inflammatory, antioxidant, and antimicrobial properties due to its sulfur compounds like allicin. Research suggests garlic can combat oxidative stress, support the immune system, and protect against infections. [source] [source]

Garlic also has heart health benefits, as it helps lower blood pressure, reduce cholesterol levels, and improve overall circulation [source]. Garlic also supports metabolic health by enhancing insulin sensitivity and reducing blood sugar levels, making it interesting for combating metabolic disorders.

In this video Bryan mentions supplementing with garlic to manage his liver health and lipid profiles. He also adds raw garlic to his diet directly in addition to this supplementation.

Dose: Garlic softgel 2.4 g equivalent + 1.2 grams of aged garlic extract (Kyolic) taken twice daily – once in the morning and again at 11 pm with dinner.

Brand: Kyolic (1.2g aged garlic) and  Horbäach (2.4 g softgel) 

Boron

Boron is a trace mineral crucial for bone and hormone health. It enhances calcium, magnesium, and phosphorus metabolism to support bone density and helps maintain healthy testosterone and estrogen levels, which decline with age.

Boron may also have anti-inflammatory effects, reducing the risk of chronic conditions like arthritis and cardiovascular disease. Emerging research suggests it can enhance cognitive function and protect against neurodegenerative disorders by reducing oxidative stress [source].

Dose: 2mg daily, taken in the morning
Brand: Pure Encapsulations , Life Extensions  

Vitamin D-3

Vitamin D-3, or cholecalciferol, is essential for bone health, as it aids calcium absorption to prevent osteoporosis. It also supports immune function, reduces inflammation, and promotes cardiovascular health [source] [source]. Taking Vitamin D alongside Vitamin K2 is thought to enhance the bone and cardiovascular benefits of both supplements.

Bryan likely takes Vitamin D-3 based on his blood work, as optimal levels are crucial for maintaining overall health.

Dose: 2,000 IU’s daily, taken in morning
Brand: Now and Pure Encapsulations 

Vitamin C

Vitamin C is a versatile antioxidant that supports immune health, collagen synthesis, and iron absorption. It protects cells from oxidative stress, aids in maintaining skin elasticity, and improves cardiovascular health by enhancing endothelial function. Vitamin C also plays a role in increasing iron absorption [source].

Dose: 500 mg daily, taken in morning 
Brand: Sulgar

Zinc 

Zinc is an essential mineral that supports immune function, cellular repair, and metabolic health. It acts as an antioxidant, protecting cells from oxidative stress and supporting DNA repair. Zinc also plays a critical role in hormone regulation, wound healing, and maintaining skin health [source] [source].

Notably, Bryan Johnson incorporates zinc into his routine for blood glucose optimization, as studies indicate that zinc can reduce glucose absorption, enhance metabolism, and promote storage [source]. Its immune-boosting properties also make it valuable in reducing illness risk and enhancing

Dose: 15 mg daily, taken in the morning (Citrate form)
Brand: Pure Encapsulations or Thorne

Ginger

Ginger is widely known for its digestive health benefits, including reducing nausea and alleviating gastrointestinal discomfort. Bryan supplements with ginger primarily for its role in blood glucose optimization and reducing insulin resistance [source]. Compounds in ginger, like gingerol, have been shown to lower fasting glucose, lipoproteins, and hemoglobin A1c levels in individuals with type II diabetes [source]. Additionally, Bryan incorporates fresh ginger into his diet for added benefits.

Dose: 1.1 grams daily, taken in the morning + 3 grams of fresh ginger root to his super veggie meal
Brand: Natures Way , Horbäach

Vitamin E 

Vitamin E is a potent antioxidant essential for protecting cells from oxidative damage and supporting skin and immune health.

It also plays a role in cardiovascular health and inflammation regulation. Bryan has shared that one of his key reasons for including vitamin E is its association with a 33% reduction in stroke and cardiovascular disease risk ranges [source].

Dose: 57 mg daily, taken in morning 
Brand: Solgar

Omega 3 Fatty Acids

EPA, DHA, and DPA are essential omega-3 fatty acids with significant benefits for cardiovascular, cognitive, and anti-inflammatory health. Found in fatty fish and algae, these compounds support brain function, reduce inflammation, and promote healthy cholesterol levels. [source] [source] [source]

Per twitter Bryan also includes 3.3 g of ALA (alpha-linolenic acid), a plant-based omega-3, in his stack, reflecting a comprehensive approach to achieving optimal omega-3 levels.

Dose: 800 mg EPA/DHA + 3.3 g ALA daily in morning 

Brand:
Vegetology (vegan EPA/DHA)          
Nordic Naturals , Carlsons , and Viva Naturals (fish-oil EPA/DHA)
Thorne, Doublewood (ALA)    

Fisetin 

Fisetin is a plant-derived flavonoid with potent antioxidant and anti-inflammatory properties. It has gained attention for its potential to promote longevity by clearing senescent cells, improving brain health, and reducing oxidative stress [source]. Studies also suggest that fisetin protects against age-related diseases like Alzheimer’s and enhances cognitive function [source].

Dose: 200 mg daily, taken in morning 
Brand: Life Extension, DoubleWood

Genistein 

Genistein is a soy-derived isoflavonoid that functions as an antioxidant with potential anti-aging and anti-cancer properties. It is known to support cardiovascular health, reduce inflammation, and promote hormonal balance. [source]. Bryan also stated he is taking Genistein for priming DNA repair and anti-senescent benefits as well as its contribution to bone health [source.

Dose: 125 mg daily, taken in morning 
Brand: Swanson

Vitamin K

Vitamin K1 (phylloquinone) and K2 (menaquinone) are fat-soluble vitamins that play critical roles in blood clotting and bone health. Vitamin K1 can support coagulation, while K2 helps activate proteins that regulate calcium, promoting healthy bone density and preventing arterial calcification. [source]

Bryan has stated on twitter he includes vitamin K for bone health but he may include these for other benefits as well.  

Dose: Bryan takes various forms of K daily:
K2 (MK4) - 5mg daily in morning
K1 - 1.5 mg daily in morning
K2 (MK-7) - 600 mcg daily  in morning 

Brand:
MK7 = Jarrow  or NutriZing
K1 = Life Extensions
MK4 = Carlson

Lycopene

Lycopene is a powerful antioxidant found in tomatoes and other red or pink fruits. It has been linked to reduced risks of heart disease, certain cancers, and age-related macular degeneration [source]. Lycopene’s antioxidant properties help protect cells from oxidative damage, improve skin health, and reduce inflammation.

Bryan has Lycopene under his antioxidant support and reduce inflammation section of blueprint so suspect these are his primary targets for this supplement. 

Dose: 10 mg daily, taken in morning 
Brand: Now, Life Extension

Lithium

Lithium, widely recognized for mood stabilization, also has neuroprotective benefits. It supports brain health, improves cognitive function, and may protect against neurodegenerative diseases [source]. Bryan likely incorporates low-dose lithium for its brain health and anti-aging benefits.

Dose: 1 mg daily, taken in morning 
Brand: Life Extension , Pure Encapsulations 

Lysine

Lysine is an essential amino acid found in meat and poultry that is crucial for protein synthesis, immune function, and collagen production. It also aids in calcium absorption, promoting bone health.

Bryan likely uses lysine for its potential to extend lifespan and enhance health outcomes. Studies show lysine supplementation can increase lean tissue mass and protein turnover in older adults [source]. Lysine may also enhance immune health [source].

Dose: 2 g daily. 1g in morning , 1g at 11pm with dinner 
Brand: Superior Labs , Pure Encapsulations

Proferrin

Proferrin is a highly bioavailable form of heme iron, which helps increase iron levels in the body. Proper iron levels aid in: energy production, improving oxygen transport, and enhancing athletic performance [source]. Bryan uses Proferrin to maintain optimal iron levels and metabolic health.

Iron is especially important in people with anemia, athletes who have more iron loss and require more red blood cells, and women with menstrual blood loss.

Dose: 10 mg daily, taken in morning 
Brand: Colorado Biolabs

Spermidine

Spermidine is a polyamine compound found in certain foods like wheat germ and aged cheese. It is known for its autophagy-boosting effects, which support cellular repair and longevity.

Research indicates spermidine extends lifespan in organisms like yeast, nematodes, and flies, and shows promise in human cell studies [source].

Dose: 10 mg daily, taken in morning 
Brand: DoubleWood,  GenuinePurity

Zeaxanthin 

Zeaxanthin is an antioxidant that plays a critical role in protecting the eyes from oxidative damage and improving vision. Combined with lutein, it supports eye health and may help reduce the risk of age-related macular degeneration [source].

Dose: 20 mg Lutein + 4 mg Zeaxanthin - Taken three times weekly in the morning
Brand: Nutricost , Sports Research 

Glucosamine Sulphate 2KCL

Glucosamine supports joint health by maintaining cartilage integrity and reducing inflammation. It is often used for osteoarthritis management and improving joint mobility [source]. Bryan takes glucosamine to support long-term mobility and joint health.

Dose: 3000 mg daily. 1500 mg in morning and 1500mg at 11pm with dinner
Brand: Natures Aid, DoubleWood

Iodine as Potassium Iodide 

Iodine is essential for thyroid health, supporting hormone production that regulates metabolism and energy. It also has antioxidant  properties that may help with cardiocirculatory and respiratory disorders [source].

Bryan also links to studies showing that people in an iodine-replete area (area with proper levels of iodine) had increased longevity compared to those in an iodine-deficient area [source].

Dose: 125 mcg daily, taken in morning
Brand: Benevolent 

Hyaluronic Acid

Hyaluronic acid or sodium hyaluronate is known for its ability to retain moisture and support skin elasticity. It also promotes joint health by providing lubrication and reducing inflammation. Hyaluronic acid levels decrease as we age so supplementation is thought to help with the negative consequences of this decline.

Bryan includes hyaluronic acid in his routine for joint health per this video but may also include it as there is research that shows that this compound increases lifespan in mice and naked mole rats and may also help with cancer resistance [source].

Dose: 300 mg daily, taken with dinner
Brand: pureclinica, Doublewood

B-Complex 

B vitamins are a group of water-soluble vitamins essential for metabolic processes, energy production, and maintaining overall health. Each vitamin in the complex plays a distinct role:

• B1 (Thiamine): Supports energy metabolism and nerve function.
• B2 (Riboflavin): Aids cellular energy production and acts as an antioxidant.
• B3 (Niacin): Promotes healthy skin, nerves, and cholesterol levels.
• B5 (Pantothenic Acid): Crucial for hormone and neurotransmitter synthesis.
• B6 (Pyridoxine): Helps in neurotransmitter production and red blood cell formation.
• B7 (Biotin): Supports healthy hair, skin, and nails.
• B9 (Folate): Essential for DNA synthesis and repair.
• B12 (Cobalamin): Vital for nerve function and energy production.

Bryan incorporates a B-complex supplement to ensure balanced intake of these nutrients, supporting energy metabolism, brain function, and longevity goals. The twice-weekly dosage aligns with Bryan’s dietary optimization and need-based approach.

Dose: half a pill, twice weekly, taken in morning 
Brand: igennus, Pure Encapsulations

B12 Methylcobalamin

Methylcobalamin is the bioactive form of vitamin B12, essential for maintaining red blood cell production, DNA synthesis, and neurological health [source]. It supports mitochondrial function, helping improve energy levels, and may aid in preserving telomere length—a key marker for cellular aging [source].

Dose: 1mg, taken once a week
Brand: Superior Source, Thorne, Jarrow

Pea Protein

Pea protein is a plant-based, complete protein source containing all nine essential amino acids. It supports muscle repair, growth, and overall cellular health, making it an ideal supplement for active individuals or those on plant-based diets. Unlike many plant proteins, pea protein is easily digestible and hypoallergenic.

The Blueprint protein also includes hemp protein in addition to Pea.

Dose: 29 grams daily 
Brand:
Vegan -Blueprint, Truvani
Non-Vegan -  Promix and Nutricost (Whey)

Viviscal

Viviscal is a hair growth supplement that combines marine-based ingredients to promote stronger and thicker hair. 

Dose: 2 pills daily. One in morning and one with dinner
Brand: Viviscal Womens Pill , Viviscal Mens Pill

Bryan’s RX drugs 

In addition to all those supplements Bryan also is taking the following prescription drugs. One would need to work with a doctor to get these prescribed and at the time of writing this article Bryan has stopped using HGH and Testosterone. He stated he was taking Testosterone to reduce the Testosterone decline from his highly caloric resistive diet yet recently on Twitter stated he has increased his calories and stopped TRT largely to improve sperm health.

Rapamycin (No longer using)

Rapamycin, originally developed as an immunosuppressant, has been widely researched for its potential anti-aging benefits due to its ability to inhibit the mTOR pathway. This pathway regulates cell growth and metabolism, and its inhibition is thought to reduce cellular aging and extend lifespan in animal models. Rapamycin has been linked to improved immune function, reduced cancer risk, and other age-related benefits [source].

However, as of September 28, 2024, Bryan discontinued Rapamycin after five years, citing side effects such as soft tissue infections, elevated glucose levels, lipid imbalances, and increased resting heart rate [source]. Additionally, recent research—including a preprint on epigenetic aging clocks—suggests Rapamycin might accelerate aging in humans in some contexts [source]. This shift underscores the complexity of off-label longevity treatments.

Old Dose prior to Bryan quitting:
week 1: 13 mg
week 2: 9 mg
week 3: 13 mg
week 4: 9 mg 
Brand: RX brand name is Rapamune

Metformin

Metformin is a widely used medication for managing type 2 diabetes, known for improving insulin sensitivity and reducing liver glucose production. Beyond its diabetic applications, it has garnered attention for its potential anti-aging effects, as it mimics caloric restriction—a well-documented longevity intervention. Research links Metformin to reduced risks of age-related diseases, extended lifespan in animal studies, and potential protective effects against cancer and cardiovascular disease [source].

Bryan includes Metformin in his regimen, as noted on Twitter, for its promise in promoting healthy aging and longevity. The dosage is split between morning and evening to optimize blood glucose control and metabolic benefits.

Dose: 1.5 g daily. 1 gram in morning and 500 mg at 11pm with his dinner
Brand: RX brand name is Glucophage

Acarbose

Acarbose is an alpha-glucosidase inhibitor that slows the digestion and absorption of carbohydrates, leading to lower post-meal blood sugar spikes. It is primarily prescribed for managing type 2 diabetes but has gained interest in longevity research. By stabilizing blood sugar levels and reducing insulin resistance, Acarbose may help mitigate age-related diseases linked to metabolic dysfunction. Animal studies have also associated Acarbose with extended lifespan. [source] [source] [source]

Bryan incorporates Acarbose as part of his strategy to optimize blood glucose levels and minimize insulin resistance per Twitter. His twice-daily dosing is consistent with its role in blunting carbohydrate-induced glucose spikes, particularly at mealtimes.

Dose: 400 mg daily. 200mg in morning and 200mg at 11pm with dinner
Brand: RX brand name is Precose

Estradiol

Estradiol, specifically 17α-E2, is a form of estrogen commonly used in hormone therapy. Bryan’s inclusion of this supplement is likely aimed at hormonal optimization to support longevity and cellular health. Research on 17α-E2 has suggested benefits in reducing inflammation, improving mitochondrial function, and enhancing metabolic health. While estradiol is traditionally associated with women’s health, emerging studies suggest its potential applications for broader longevity goals.

Bryan notes that use showsed no significant changes to testosterone or estrogen levels and since its introduction has doubled the dose.

Dose: 8 mg per week (transdermal application).
Brand: Unknown