Subject: Bryan Johnson’s adaptogen protocol
From: Blueprint <[email-masked]>
To: [email-masked]
Date: Fri, 20 Mar 2026 20:02:31 +0000 (UTC)

[Blueprint Homepage](https://blueprint.bryanjohnson.com)

Hi friend,
 
Modern science 🤝 ancient biohackers.
 
A thousand years apart. No shared datasets. Same signal.
 
Viking warriors traditionally used rhodiola to sharpen performance before battle. In India, Ayurvedic practitioners prescribed ashwagandha (sanskrit translation: “smells like horse”) with the belief it would confer the strength and vitality of a stallion.
 
The methodology was not scientific. The intuition was directionally correct.
 
Fast forward to now: research shows adaptogens like rhodiola and ashwagandha demonstrate measurable effects on stress response, fatigue, and performance.
 
Our ancestors were running uncontrolled experiments.
 
We just upgraded the protocol.
 
In this email:

- + what is ashwagandha
+ what is rhodiola
+ health benefits
+ how to get them

[adaptogens like rhodiola and ashwagandha demonstrate measurable effects on stress response, fatigue, and performance](https://blueprint.bryanjohnson.com/collections/ashwagandha-rhodiola)

[adaptogens like rhodiola and ashwagandha demonstrate measurable effects on stress response, fatigue, and performance](https://blueprint.bryanjohnson.com/collections/ashwagandha-rhodiola)

What is ashwagandha?
 
Ashwagandha is a herb extract. It’s high in phytochemicals, like alkaloids and steroidal lactones. 

Health benefits of ashwagandha include:*

- + mood: supports resilience, improved mood, and a sense of calm
+ sleep: helps you fall asleep, stay asleep, sleep deeper, and stay alert during the day
+ muscles: supports strength, physical performance, and endurance
+ stress: supports the body’s response to stress and promotes mental clarity
Ashwagandha may also support healthy aging by helping the body manage oxidative stress and supporting cognitive wellness. Some research has also explored its potential role in longevity-related pathways.
 
What is rhodiola?
 
Rhodiola rosea is an extract from a yellow-flowering plant. It also contains phytochemicals, including flavonoids and phenylpropanoids.

[yellow-flowering plant](https://blueprint.bryanjohnson.com/collections/ashwagandha-rhodiola)

[adaptogens like rhodiola and ashwagandha demonstrate measurable effects on stress response, fatigue, and performance](https://blueprint.bryanjohnson.com/collections/ashwagandha-rhodiola)

Health benefits of rhodiola include:*

- + mood: supports improved mood, calmness, and reduced stress symptoms
+ energy: supports energy levels, stamina, and resilience
+ cognitive function: supports focus and brain function, and promotes memory
+ physical performance: supports exercise capacity, endurance, and recovery
Rhodiola has also been studied for its antioxidant activity and potential role in cellular resilience and healthy aging.

[Blueprint Ashwagandha + Rhodiola support stress response, cognitive function and a balanced mood](https://blueprint.bryanjohnson.com/collections/ashwagandha-rhodiola)

[Ashwagandha + Rhodiola support stress response, cognitive function and a balanced mood](https://blueprint.bryanjohnson.com/collections/ashwagandha-rhodiola)

How to get ashwagandha and rhodiola
 
You can supplement these adaptogens. 
 
We’ve combined ashwagandha and rhodiola into 1 daily capsule. 
 
In 1 capsule, you’ll get:

- + 120mg of ashwagandha
+ 300mg of rhodiola

Combining ashwagandha and rhodiola means you get support for stress, sleep, focus, mood, and more in 1 step. 
 
[Blueprint Ashwagandha + Rhodiola](https://blueprint.bryanjohnson.com/collections/ashwagandha-rhodiola) capsules:

- + are third-party tested for purity and heavy metals
+ have scientifically-backed ingredients
+ have study-level precision doses

Bryan Johnson takes 1 capsule every morning.

Be well, 
Blueprint

[Blueprint](https://blueprint.bryanjohnson.com/)

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