Compare experts › Bryan Johnson vs Vonda Wright

Bryan Johnson vs Vonda Wright

Bryan Johnson (entrepreneur, founder of blueprint) and Vonda Wright (orthopaedic surgeon) 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 bothSee 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.
Hormone therapy (HRT, MHT)
Medicine that replaces hormones that fall at menopause. Only a doctor can prescribe it.
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

MeasureBryan JohnsonVonda Wright
BackgroundEntrepreneur, founder of BlueprintOrthopaedic surgeon
Training split30% strength · 40% aerobic · 20% intervals · 10% mobility40% strength · 45% aerobic · 10% intervals · 5% mobility
Signature habitSleep-first, measure everythingHeavy 4 × 4 + daily jumps
Protein~130 g a day30 g+ at every meal
Training styleMeasure everythingBones & joints
Overall evidenceMixedSolid
FollowingInstagram 2.8M · YouTube 2.2MInstagram 1.7M

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

The key differences

  • Wright puts more of the week into strength: about 40% against 30%.
  • Johnson puts more of the week into intervals: about 20% against 10%.
  • In plans in their style, Johnson's hard sessions are 4-minute intervals (Norwegian 4 × 4); Wright's are short sprints.
  • We rate the evidence behind Wright's protocol higher: solid, against mixed for Johnson.
  • Supplements that go into a plan: Johnson, creatine monohydrate, omega-3; Wright, creatine monohydrate. 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

Vonda Wright

  • Two strength sessions a week. Main lifts (squat, deadlift, bench press, a row or pulldown) as 4 sets of 4 reps: heavy enough that a fifth rep is possible but not a sixth.Some evidence
  • Accessory exercises: 2–3 sets of 8–12 reps.Some evidence
  • Beginners learn the lifts with light weights first; good technique can take 3–9 months. Add about 5–10% load every 1–2 weeks.Note
  • About 20 jumps in different directions every day, for bone.Some evidence
  • About 3 hours a week of easy cardio in 45–60 minute sessions, plus short sprints twice a week (for example 4 × 30 seconds with full recovery).Some evidence
  • A walk after your biggest meal, building up to 45 minutes, and a little one-leg balance practice every day.Some evidence

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

Vonda Wright

  • At least 30 g of protein at every meal, spread through the day: about half a gram per pound of body weight (about 1.1 g per kg).Some evidence
  • About 30 g of fibre a day, a little healthy fat, and an anti-inflammatory way of eating.Some evidence
  • Log your food for three weekdays and two weekend days to see what you really eat.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

Vonda Wright

  • Creatine 3–5 g a day for strength.Strong evidence
  • Test vitamin D and supplement to reach a healthy range.Doctor only
  • Supplements aimed at clearing ageing 'zombie' cells, and the urolithin A and NAD+ precursor she has said she takes.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

Vonda Wright

  • Put sleep first, before changing your diet or training.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

Vonda Wright

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.

Vonda Wright

  • The 20-jumps-a-day figure, and the 1–3% bone gain she links to it, were given without a cited study in the interview we read.
  • Her suggestions of senolytic supplements, urolithin A and NAD+ precursors rest on early, mostly small or animal studies.
  • Heavy 4-rep lifting suits most healthy women with good coaching, but beginners and anyone with osteoporosis need a slow, supervised start.

Build a plan from Johnson, Wright 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 stylePlan in Wright's styleMix both

Questions

What is the main difference between Bryan Johnson and Vonda Wright?

Their training split differs most in strength: Johnson about 30%, Wright about 40% (our estimate from their published routines). Johnson's signature habit is Sleep-first, measure everything; Wright's is Heavy 4 × 4 + daily jumps.

How much protein do Johnson and Wright recommend?

Johnson: ~130 g a day. Wright: 30 g+ at every meal.

Whose advice has stronger evidence?

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

Do Johnson and Wright disagree?

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

Can I combine Johnson and Wright?

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 · Vonda Wright. Reviewed October 2026.