Compare experts › Bryan Johnson vs Brad Stanfield

Bryan Johnson vs Brad Stanfield

Bryan Johnson (entrepreneur, founder of blueprint) and Brad Stanfield (general practitioner (gp)) side by side: how they train, eat, supplement and sleep, how strong the evidence is, and how to build a plan from either or both.

Build a plan from both See the protocols

Words explained (13)

Zone 2: Steady cardio at a pace where you can still talk in full sentences, but not sing.
Intervals: Short hard efforts with easy recovery in between, such as 30 seconds fast, 90 seconds slow.
4 × 4: Four rounds of 4 minutes hard with 3 minutes easy in between. Also called Norwegian intervals.
Loaded carry: Walking while holding something heavy, like shopping bags or dumbbells.
Mobility: Moving your joints freely through their full range.
Creatine: A well-studied supplement that supports strength and muscle.
Omega-3 (EPA, DHA): Healthy fats found mostly in oily fish such as salmon, herring and sardines.
Fibre: The part of plant foods you don't digest. It feeds healthy gut bacteria and keeps you full.
Time-restricted eating: Eating all your meals within a set window of the day, for example 8am to 6pm.
Glucose: Blood sugar.
ApoB: A blood test that counts the particles carrying cholesterol. Linked to heart disease risk.
Rapamycin, metformin: Prescription drugs that some experts take hoping to slow ageing. Not proven for that, and never part of your plan.
NAD: A molecule cells use for energy. Supplements are sold to raise it, but evidence in people is limited.

At a glance

Measure	Bryan Johnson	Brad Stanfield
Background	Entrepreneur, founder of Blueprint	General practitioner (GP)
Training split	30% strength · 40% aerobic · 20% intervals · 10% mobility	40% strength · 30% aerobic · 25% intervals · 5% mobility
Signature habit	Sleep-first, measure everything	4 × 4 intervals twice a week
Protein	~130 g a day	~1.2 g/kg ideal weight
Training style	Measure everything	Guideline-first
Overall evidence	Mixed	Strong
Following	Instagram 2.8M · YouTube 2.2M	YouTube 364K

Training splits are our estimates from each expert’s published routine. Following checked October 2026.

The key differences

Stanfield puts more of the week into strength: about 40% against 30%.
Johnson puts more of the week into aerobic base (zone 2): about 40% against 30%.
In plans in their style, both use 4-minute intervals (Norwegian 4 × 4) for hard sessions.
We rate the evidence behind Stanfield's protocol higher: strong, against mixed for Johnson.
Supplements that go into a plan: Johnson, creatine monohydrate, omega-3; Stanfield, creatine monohydrate, omega-3, psyllium husk. Prescription items and personal stacks stay out of every plan.
Only Johnson has a mobility or movement routine of their own.

Protocols side by side

Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.

Training

Bryan Johnson

About 150 minutes a week of moderate cardio (Zone 2, a pace where you can still talk)Strong evidence
About 75 minutes a week of vigorous work such as high-intensity intervalsStrong evidence
Strength training 3 times a weekStrong evidence
Balance, flexibility and mobility work included in the daily sessionSome evidence
2–3 minutes of light movement every 30 minutes of sitting, plus two 10-minute walks a daySome evidence
He says even 20 minutes of exercise a day is worthwhile for people starting outNote

Brad Stanfield

Cardio: 150 minutes of moderate or 75 minutes of vigorous activity a week. His template: two interval sessions and three brisk 30-minute walks.Strong evidence
Intervals: 4 rounds of 4 minutes hard and 3 minutes easy, after a 10-minute warm-up, twice a week and never on consecutive days.Strong evidence
Strength at least twice a week (4–5 if you can): 2–3 sets of 10–15 reps per exercise, stopping 1–2 reps short of failure, about 2 minutes' rest, with pushing, pulling and compound lifts.Strong evidence
Add power training as you age: heavier weights moved quickly.Some evidence
Zone 2 only if you have time beyond your vigorous minutes; he argues the evidence favours harder cardio for fitness.Note

Eating

Bryan Johnson

About 2,250 kcal a day, which he describes as roughly 10% below his energy needsSome evidence
About 130 g protein a day, much of it from plant foods, protein powders and collagenPersonal habit
Lots of vegetables, legumes (black lentils, chickpeas), berries, nuts and extra-virgin olive oil (about 1 tbsp per meal)Strong evidence
All food eaten between about 5:30 am and noonPersonal habit
Stops drinking fluids at about 4 pm to avoid waking at nightPersonal habit
Follows no named diet; he says he avoids labels such as vegan or ketoNote

Brad Stanfield

Protein about 1.2 g per kg of ideal body weight a day (check with your doctor if you have kidney disease).Some evidence
Favour plant protein over red meat and dairy.Some evidence
Salt (sodium) under 1,500 mg a day, water as the main drink, few sugary drinks including juice.Strong evidence
Two to three cups of coffee at most, early in the day.Personal habit

Supplements

Bryan Johnson

Creatine, 7.5 g a day in totalSome evidence
Omega-3 (EPA/DHA), 800 mg a daySome evidence
Fibre-type prebiotics (inulin, galacto-oligosaccharides, arabinogalactan) in his morning drinkPersonal habit
Ashwagandha and rhodiolaPersonal habit
Blueprint's own multi-ingredient capsules and antioxidant softgelsPersonal habit
Collagen powder; he suggests 20–30 g a day for skin and hairPersonal habit

Brad Stanfield

Creatine monohydrate 5 g a day.Strong evidence
Omega-3 (EPA and DHA) up to about 1 g a day; higher doses are linked to a higher risk of atrial fibrillation.Some evidence
Psyllium husk fibre, building up to about 5 g a day.Some evidence
A low-dose multivitamin and mineral.Some evidence
Trimethylglycine (TMG), hyaluronic acid, GlyNAC from 45, and a low-dose melatonin formula: on his personal list, with early evidence.Personal habit

Sleep & recovery

Bryan Johnson

Fixed early schedule: in bed about 8:30 pm, up about 4:30 amStrong evidence
Screens off and a 60-minute wind-down before bedSome evidence
No caffeine for 8–10 hours before sleepSome evidence
Bright light soon after waking and dim red or amber light in the eveningSome evidence
Dry sauna at about 79 °C for 20 minutes dailySome evidence
Tracks sleep with a wearable and aims for a very low resting heart rate before sleepPersonal habit

Brad Stanfield

7–9 hours, a regular schedule and about 30 minutes of morning daylight.Some evidence
Bedroom at about 18–20 °C and dark; no hard exercise in the 2 hours before bed; alcohol stops 4–6 hours before bed, ideally altogether.Personal habit

Stress & mind

Bryan Johnson

Uses a fixed routine so daily health choices do not depend on willpowerPersonal habit
Breathwork or reading as part of the evening wind-downSome evidence

Brad Stanfield

No specific guidance in what we reviewed.

Weak spots to know

Bryan Johnson

His results come from one person doing many things at once, so it is hard to tell which part works. Scientists including Nir Barzilai (Nature, republished by Scientific American, 2026), who said science can't rest on a single person, and Morgan Levine (quoted in Vice, reported by Lifespan.io, 2023) have made this point.
His 'speed of ageing' and biological-age figures come from epigenetic clocks and biomarker comparisons. Researchers such as Steve Horvath have noted that some of these clocks predict health outcomes less well than others, and none is yet proven as a measure of whether a treatment extends life.
Several therapies he has tried, such as young-donor plasma and rapamycin, he later dropped himself. The US FDA has warned that young-plasma infusions have no proven benefit and may cause harm.

Brad Stanfield

He sells supplements through his own company, MicroVitamin, alongside his supplement reviews. His site says he discloses this.
Several items on his personal list (TMG, hyaluronic acid, GlyNAC, a melatonin formula) rest on small or early studies.
His cholesterol targets are stricter than general guidelines for people without heart disease, and his own page gives slightly different ApoB figures in different places.

Build a plan from Johnson, Stanfield or both

Your free plan shows a week of gym sessions, cardio, a day of eating, supplements and mobility, fitted to your age, time and health.

Plan in Johnson's style Plan in Stanfield's style Mix both

Questions

What is the main difference between Bryan Johnson and Brad Stanfield?

Their training split differs most in strength: Johnson about 30%, Stanfield about 40% (our estimate from their published routines). Johnson's signature habit is Sleep-first, measure everything; Stanfield's is 4 × 4 intervals twice a week.

How much protein do Johnson and Stanfield recommend?

Johnson: ~130 g a day. Stanfield: ~1.2 g/kg ideal weight.

Whose advice has stronger evidence?

We rate the evidence behind Stanfield's protocol higher: strong, against mixed for Johnson.

Do Johnson and Stanfield disagree?

Not directly in what we reviewed. Their differences are in emphasis: stanfield puts more of the week into strength: about 40% against 30%.

Can I combine Johnson and Stanfield?

Yes. In Build my mix you choose one expert per area, for example one for strength and another for eating. Your free plan shows the result straight away.

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Full sources are on each profile: Bryan Johnson · Brad Stanfield. Reviewed October 2026.