The Blueprint Stack

I’m not a doctor and none of this is advice: talk to yours before you take any of it, especially if you take other medication.

The stack

The claims

• No evidence foundThe protocol has slowed how fast I age.

  His evidence is his own blood tests: a DunedinPACE score of 0.69 in December 2022, which he presents as aging more slowly than the calendar, and organ "ages" compared with population averages. He's one person with no control group, changing dozens of things at once, so no single supplement can take credit. Researchers have pointed out that older epigenetic clocks are weaker predictors, and his protocol page calls its biological-age numbers preliminary and experimental. [1] [11]

• Some supportCreatine is good for the brain, not just muscle.

  Across 16 trials and 492 adults, creatine improved memory, attention time and processing speed, with no effect on overall cognition or executive function. In the one age split the review ran, for attention, the benefit wasn't significant in people over 60, and the trials were small. [3]

• MixedNicotinamide riboside raises NAD+ and slows aging.

  The first half holds: in the trials a 2023 review covers, NMN and NR raised NAD+ in blood, by up to about 2.5 times, but not in muscle. The second doesn't yet. Trials are small and short, the benefits are inconsistent, and the review, which focuses on NMN, says it's "simply too early" to say whether NAD+ boosters delay age-related decline. [4]

• Some supportAshwagandha lowers stress.

  Several small, short trials, mostly from India, found extracts lowered perceived stress, anxiety and cortisol compared with placebo. Benefits looked larger at 500–600 mg a day. Long-term safety is unknown. His capsule has 120 mg. [5] [13]

• MixedRhodiola fights fatigue.

  A systematic review of 11 trials found contradictory results: 2 of 6 physical-fatigue trials and 3 of 5 mental-fatigue trials reported a benefit, and every trial had a high or unclear risk of bias. [6]

Safety

• Ashwagandha and the liverA case series from Iceland and the US found five people with jaundice 2–12 weeks after starting ashwagandha. None had liver failure, and in the four who were followed up, tests returned to normal within 1–5 months. In one case rhodiola, the other herb in his capsule, was a possible cause too. [7] [5]
• Ashwagandha is restricted in parts of EuropeDenmark banned it in 2023 after its food institute found it could affect thyroid and sex hormones. The Netherlands advised against it in 2024, and France advised against it for pregnant and breastfeeding women and anyone with an endocrine disorder. Anyone on thyroid medication should ask their doctor first. [8] [5]
• Vitamin K and blood thinnersThe vitamin K1 in Advanced Antioxidants alone is over twelve times the adequate intake for men, before the K2. Vitamin K has no upper limit, but it works against warfarin, so anyone on warfarin needs a steady intake and shouldn't start or stop this without their doctor. [10]
• Omega-3 and heart rhythmHis 800 mg sits in the lower band of a meta-analysis of 7 trials of marine omega-3 supplements, where 1 g a day or less raised the risk of atrial fibrillation by 12%. [9]
• He sells most of itJohnson's company sells the Longevity Mix, creatine, Essential Capsules, Advanced Antioxidants, Ashwagandha + Rhodiola and the omega-3. Every claim above is checked against independent research for that reason. [1] [2] [12] [13] [14]
• Not for pregnancy, by his own protocolHis protocol says to avoid the Longevity Mix, ashwagandha, nicotinamide riboside, creatine and several of the Mix's ingredients during pregnancy. [1]

References