Bryan Johnson’s Blueprint vs. Andrew Huberman’s Protocols: Which health lifestyle is best?
When it comes to optimizing health, wellness, and longevity, Bryan Johnson and Andrew Huberman are two of the biggest names in the game.
Bryan Johnson is a former tech founder and multi-millionaire with the slogan “Don’t Die.” Johnson, known for his ultra-detailed Blueprint, has created a strict regimen designed to slow aging and improve performance.
Andrew Huberman is a Stanford University professor of neurobiology and ophthalmology with the popular Huberman Lab podcast. Huberman’s science-backed Protocols focus on practical, accessible strategies for overall health.
There’s been a lot of buzz around these two recently. Netflix recently released a documentary on Johnson, Don't Die: The Man Who Wants to Live Forever. Huberman has an upcoming book, Protocols: An Operating Manual for the Human Body, scheduled to be released later in 2025. So, even though we’ve been following each for a while now, we thought it was time to do a thorough review. Both provide interesting insights into nutrition, fitness, and wellness, but their approaches are vastly different. We’re breaking it down—head-to-head—by declaring a winner for their approaches, health routines, featured products and recommended supplements.
Hopefully, we can help you navigate all the noise out there so you can focus on the habits that make the most sense for you.
1. Approach
Bryan Johnson’s Blueprint
Johnson’s Blueprint is about one thing: longevity. His method is strict and data-driven(ish), centered around reversing biological aging. The regimen includes intense monitoring of biomarkers, highly structured meal plans, and strict adherence to specific exercise routines.
The Pros: Johnson’s Blueprint is meticulous, leaving no stone unturned. The data-backed recommendations include calorie-controlled diets with a focus on nutrient density, fasting protocols, and low-impact exercises that reduce wear and tear on the body. If your goal is longevity, his system is one of the most comprehensive. Our personal favorite advice is the principle that quality sleep is non-negotiable, and we definitely agree.
The Cons: For the average person, Blueprint can feel overwhelming and restrictive. Not everyone has the time or resources to meticulously track biomarkers or adhere to such a rigid plan. Plus, most of the insights come from testing on Bryan Johnson himself, rather than a large sample set through clinical trials. There are so many confounding variables that it’s hard to draw broad conclusions.
Andrew Huberman’s Protocols
Huberman’s protocols take a more accessible, flexible approach. His advice spans nutrition, exercise, sleep, and mental health, all rooted in the latest neuroscience research. Instead of rigid guidelines, Huberman offers strategies you can adapt to your own life—like the importance of protein in every meal, prioritizing strength training, and optimizing circadian rhythms for better sleep.
The Pros: Huberman’s advice is practical and easy to implement, making it appealing for people at any stage of their wellness journey. His focus on long-term habits rather than perfection makes his recommendations more sustainable. The insights come from scientific, peer-reviewed research papers so they are well understood with higher levels of confidence.
The Cons: While his advice is highly actionable, it lacks the hyper-detailed, measurable structure of the Blueprint. If you want the exact roadmap to longevity, Huberman might feel a bit broad. There’s a lot of science to sort through so when Huberman gives his recommendations, it always feels like there’s a lot to parse out.
Winner
For effectiveness and sustainability, Huberman’s Protocols take the lead. While Johnson’s Blueprint is interesting, it’s often too extreme.
2. Routine
Bryan Johnson’s Blueprint
Morning:
Wake up and start the day at 5am with precise biomarker tracking
A nutrient-dense breakfast and dozens of vitamins and supplements
Exercise focused on balance, flexibility, strength training and cardio for at least 60 minutes
Afternoon:
Lunch at 9am. Dinner at 11am. By 11:30am, the following target macros have been hit:
2,250 calories (10% caloric restriction from RDA)
Protein: 130 grams (~25%)
Carbs: 206 grams (~35%)
Fat: 101 grams (~40%)
Focused work, every 30 minutes ~5 minutes of light activity
Evening:
Wind down at 7:30pm, avoiding all screens
Asleep by 8pm
Andrew Huberman’s Protocols
Right off the bat, we want to call out that Huberman doesn’t really have a recommended routine. We’re hoping this comes through more clearly in his upcoming book, but oftentimes in his podcast the recommendations are difficult to parse out and it feels like you need to be a scientist yourself to understand.
That being said, here’s what we’ve taken away from his material:
Morning:
Hydrate immediately after waking up (avoid caffeine for the first 90 minutes to prevent disrupting cortisol rhythms)
Get sunlight exposure within the first hour to anchor circadian rhythms and boost energy levels
Protein-rich breakfast with healthy fats, often paired with supplements like Vitamin D and omega-3s
A mix of strength training or cardio
Afternoon:
Strategic caffeine consumption—Huberman recommends having your last cup by early afternoon to protect sleep quality
Focus on work or mental performance during peak productivity hours (usually mid-morning to early afternoon)
Lunch with balanced macronutrients, including protein and plenty of greens
Evening:
Early dinner to avoid any negative impact on sleep
No screen time 1–2 hours before bed.
Supplements like magnesium for relaxation and higher sleep quality
Consistent bedtime to strengthen circadian rhythms
Winner
If you’re willing to commit to a highly specific system, or just the parts of it you’re interested in, Johnson’s Blueprint offers a comprehensive roadmap to longevity. We like the advice of Huberman’s Protocols but there isn’t really a specific plan that you follow. So, for routine, we have to give to Johnson. But we definitely recommend that you tailor it to your lifestyle (we are definitely not eating dinner at 11am!).
3. Products
Bryan Johnson’s Blueprint
Bryan Johnson used to promote more products, but since he has recently started creating his own, we see this less often. One favorite that we’re aligned with Bryan Johnson on is CeraVe skincare. Surprisingly, Johnson keeps his skincare routine simple, which balances affordability with dermatologist-approved quality. We really appreciate that he recommends products you can find on Amazon, like this CeraVe retinol, this moisturizer with vitamin c, and this gentle facial cleanser. We haven’t tested these thoroughly enough to give a confident opinion, but we definitely stand behind CeraVe as a brand! (Affiliate Links)
Andrew Huberman’s Protocols
Huberman recommends a ton more products and admittedly it feels like he’s been too heavily sponsored. These products are all over the place - from VPNs to online therapy platforms. We did buy the Eight Sleep Mattress, a smart topper that automatically adjusts its temperature while you sleep, which Huberman recommends. You can read our full review of it here.
Winner
We give this one to Johnson’s Blueprint. While we love the Eight Sleep, we oftentimes doubt Huberman’s recommendations.
4. Supplements
Bryan Johnson’s Blueprint
As Johnson has started producing his own products, he is recommending less and less from third party brands. We did try some of his products. Our least favorite was the Longevity Mix, which tasted a bit too artifical for us. Our favorite was Nutty Pudding. Honestly, this was delicious and we highly recommend it. We legitimately love this as a regular treat, let alone a high protein one. (Affiliate Links)
Andrew Huberman’s Protocols
Huberman’s supplement advice is straightforward and backed by science. He focuses on foundational supplements like magnesium, omega-3s, and Vitamin D. These are all well-researched with well-known benefits. However, Huberman also recommends AG1. AG1 is supposed to be an all-in-one greens supplement and we loved the sound of the convenience. We tested this one thoroughly. You can read our full review here. Ultimately, we stopped using it—it’s pricey, and we’ve had quality issues with some batches. If you’re looking for something like this, we highly recommend Naked Nutrition’s Naked Greens instead to start your day. Like we said, we’ve tried tons of these products and this is definitely the best out there for a high impact green drink in the morning. (Affiliate Links)
Winner
Johnson’s Blueprint takes the cake on this one, especially as we love his inventive Nutty Pudding.
Final Verdict
Both Bryan Johnson and Andrew Huberman offer valuable insights into health and wellness, but their approaches cater to different audiences. Ultimately, we give it to Johnson for his routine, product and supplement recommendations, although we do prefer Huberman’s overall approach. If you’re looking for balance, take the best of both worlds—combine Huberman’s sustainable tips with a few of Johnson’s recommendations and standout products.
Whichever approach you choose, make sure it aligns with your goals, lifestyle, and preferences. And remember: the best plan is one you can actually stick to. If you’re looking for tips on how to build up a new routine, you can read our guide on hacking your habits here.
Looking for more? Follow us on Instagram to get a first look at all our lifestyle insights and product recommendations.
