Bryan Johnson, founder of Braintree, is known for optimizing his mind and body through intense self-experimentation with several supplements, including caffeine.
Johnson developed Blueprint, a system for enhancing mental and physical performance through data-driven lifestyle changes.
One area Johnson focuses on is caffeine intake.
Let’s explore how this biohacker uses caffeine strategically as part of his protocol and whether Bryan Johnson prefers coffee, tea, or an alternative.
Sleep is the new caffeine.
– Bryan Johnson (Blueprint)
Bryan Johnson Green Tea
When it comes to caffeinated beverages, Bryan Johnson prefers antioxidant green tea.
In a YouTube video showing his kitchen pantry, Johnson mentions drinking antioxidant green tea.
He opts for Yogi Super Antioxidant Green Tea, which contains both caffeine for energy and antioxidants like epigallocatechin gallate (EGCG) to fight inflammation.
- ~15mg of caffeine per bag
- Bryan consumes 5x per day
Rather than drinking coffee like many entrepreneurs, Johnson gets a moderate caffeine boost from green tea.
In one of his videos, Bryan mentions that he consumes green tea five times per day, equating to 75mg of caffeine from this source.
The EGCG and other catechins found in green tea provide additional benefits beyond caffeine. Studies show green tea antioxidants may boost brain function and fat burning.
By opting for green tea, Johnson gets the best of both worlds – a lighter caffeine jolt plus plant compounds that enhance performance.
This aligns nicely with his self-experimentation approach to health optimization.
Related: Andrew Huberman Yerba Mate: Alternative Caffeine Source
Cocoa Flavanols Caffeine
In addition to green tea, Bryan Johnson consumes cocoa flavanol supplements.
Cocoa flavanols are antioxidants found naturally in chocolate that provide a mild stimulant effect.
According to his Blueprint, Bryan takes 1g of cocoa flavanols each day during two of meals.
This adds a very small caffeine dose of less than 5mg to complement the green tea.
Along with caffeine, cocoa flavanols enhance blood flow and may improve cognitive function according to research.
So while chocolate itself is high in sugar, the flavanols provide cognitive benefits.
By taking a supplement, Johnson isolates the useful compounds in chocolate.
Related: Bryan Johnson Non-Dutched Chocolate: Cocoa Supplements
Coffee Avoidance
While many Silicon Valley entrepreneurs pound coffee all morning, Bryan Johnson appears to avoid it entirely.
Other Blueprint followers have reported similar adverse effects from coffee.
One Reddit user said that coffee makes him “super uneasy” when combined with the Blueprint diet
This may be due to excessive stimulation.
The cacao and green tea in Johnson’s diet already supply caffeine and other stimulants like theobromine.
Drinking coffee on top of these sources could overstimulate the nervous system.
By avoiding coffee, Johnson is able to get his needed caffeine from “cleaner” sources like tea and cocoa that provide additional benefits.
This aligns nicely with his health optimization approach.
Caffeine Protocol
Based on available information, Bryan Johnson consumes less than 100mg of caffeine per day.
This comes primarily from green tea and cocoa flavanols rather than coffee.
Johnson starts his day around 4-5AM after getting 9 hours of sleep.
This early rise time maximizes his productivity during peak morning hours.
The moderate caffeine intake gives him energy and focus without overstimulation.
The caffeine sources Johnson chooses provide both stimulant and antioxidant effects.
By optimizing his caffeine protocol, Johnson enhances his mind-body performance.
FAQ
What caffeine sources does Bryan Johnson use?
Bryan gets caffeine primarily from green tea and cocoa flavanols. He avoids coffee.
How much caffeine does Bryan consume daily?
Bryan likely consumes around 80 to 100mg of caffeine per day from green tea and cocoa.
When does Bryan wake up and sleep?
Bryan wakes around 4-5 AM after sleeping around 8 PM, getting 9 hours of sleep per night.
Why doesn’t Bryan drink coffee?
While he hasn’t discussed this topic in detail, Bryan prefers green tea to coffee due to its richness in antioxidants. There also may be aesthetic considerations around dental health and teeth whiteness.
What are the benefits of Bryan’s caffeine sources?
Green tea and cocoa provide antioxidants and other plant compounds along with a moderate caffeine boost.
