Closeup of Bryan Johnson

Bryan Johnson’s Daily Routine

A Glimpse into Bryan Johnson's Anti-Aging Drill
Bryan Johnson, a visionary entrepreneur, and tech innovator, is a prominent figure in the landscape of transformative ideas. With a track record that includes founding companies like Braintree and OS Fund, he has demonstrated exceptional entrepreneurial skills. He has recently started Project Blueprint, where Bryan Johnson aims to consume an extensive supplement list and follow a strict diet to look younger. Join us on a journey to explore Bryan Johnson's daily rituals, strategies, and the mindset that has pushed him to the forefront of innovation. Here’s what the Bryan Johnson routine looks like.
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4:00 - 5:30 a.m.
Bryan Johnson waking up and starting his daily routine

Bryan Johnson's  Morning Routine

Ever wondered when Bryan Johnson wakes up and what his early morning routine looks like? Here’s how he starts his day:

  • Natural wake-up: Bryan Johnson isn’t a slave to the alarm clock. He wakes up naturally between 4:30-6:00 am.
  • Temperature check with Braun Thermo Scan: As part of his morning routine, Bryan uses a Braun Thermo Scan to measure his body temperature. Surprisingly, his body temperature usually hovers around 35.3°C, a bit lower than the average human temperature of 37.1°C. 
  • Peaceful moments under UV Light: Given that Bryan often wakes up when it's still dark outside, the UV light helps kickstart his circadian rhythm. As he consumes the light, he takes a few minutes to engage in mindful contemplation, setting positive intentions for the day ahead.
Bryan Johnson using a UV light device

Benefits Of UV Light Exposure In The Morning

Thinking about using UV light to kickstart your day? You’re making the right decision! Here’s why using UV lights can be beneficial for you: 

Circadian rhythm regulation

Exposure to UV light in the morning plays a crucial role in aligning our internal body clock with the natural day-night cycle. This synchronization helps regulate sleep-wake patterns.

Positive mood

The rich UV rays act as a natural mood enhancer by stimulating the release of serotonin, making morning UV exposure a simple yet effective way to combat feelings of depression and anxiety.

Higher energy

Sunlight exposure in the morning prompts the production of cortisol, a hormone that helps wake up the body and mind. This burst of cortisol not only boosts energy levels but also enhances alertness.

Better productivity

Exposure to UV light can positively impact cognitive function and productivity.

5:45 a.m.
Bryan Johnson holding supplement pill bottles

Bryan Johnson’s Supplements

Bryan Johnson's secret to an excellent start to the day lies in two carefully chosen pills post-UV light exposure:

  • Heme Iron (10mg): Derived from animal sources, this iron supplement boasts superior absorption, supporting hemoglobin production and increasing oxygen levels.
  • Vitamin C (250mg): Paired strategically with Heme Iron, the Vitamin C dose not only enhances iron absorption but also adds immune-boosting power.
5:45 a.m.
Bryan Johnson using a digital body scale

Body Measurements

Using a digital body scale, he effortlessly measures weight, BMI, fat, muscle, visceral body fat, water levels, bone quality, and heart rate, and even checks the air quality around him. Keeping a close eye on his body measurements daily helps him lead a healthy lifestyle.

5:50 a.m.
Bryan Johnson immersed in deep meditation

Blue Light Therapy With Meditation

In the quiet moments of Bryan Johnson's morning, he spends five minutes on blue light therapy. This dynamic burst of energy is followed by a ten-minute meditation. Together, this powerful duo creates a peaceful reset, enhancing Bryan's focus for the day ahead. 

Here’s why you should opt for blue light therapy:

  • Improves skin conditions: Blue light therapy is effective in treating skin conditions and helps reduce inflammation.
  • Non-invasive treatment: Blue light therapy doesn’t involve the use of chemicals or medications, making it suitable for individuals with sensitive skin.
  • Quick treatment: Sessions for blue light therapy are relatively short, typically lasting around 15 to 30 minutes, making it convenient for individuals with busy schedules.
  • Safe for long-term use: Blue light therapy is considered safe for long-term use, and it can be used consistently without significant risk of adverse effects.
  • Enhances sleep patterns: Exposure to blue light during the day can help regulate the body's natural sleep-wake cycle, leading to improved sleep patterns and better overall sleep quality.
5:55 a.m.
Bryan Johnson using eye drops

Eye Therapy

  • Quick relief with device: Bryan dedicates a mere 30 seconds to a specialized device for combating dry eyes, ensuring immediate relief and optimal eye comfort.
  • Strategic cataract prevention: Proactively safeguarding his vision, Bryan incorporates eye drops into his routine, a small yet significant step for long-term eye health.
6:00 a.m.
Bryan Johnson holding supplements

More Supplements

In Bryan Johnson's world, the secret to a daily healthy routine lies in consuming a wide range of supplements when he wakes up. Here are some of the supplement he uses in the morning:

6:05 a.m.
Bryan Johnson cooking breakfast

Red Light Therapy With Breakfast Preparation

  • Red light cap ritual: As part of his unique morning routine, Bryan wears a cap with red lights. Beyond just a stylish accessory, this serves as a therapeutic tool to combat hair loss. Simultaneously, as the red light works its magic, Bryan dives into making breakfast that he’ll eat after his workout.
  • Vegetable extravaganza: Bryan focuses on crafting a nutrient-rich breakfast. His go-to is a super veggie creation, whether it's a vibrant vegetable puree or whole vegetable pieces. This deliberate choice aligns with his commitment to start the day with a burst of vitamins and minerals.
  • Nutty pudding bliss: Bryan's morning culinary adventure extends to a nutty pudding delight. This protein-packed treat is a symphony of flavors, featuring protein powder, blueberries, and blackberries. It's a delicious and nutritious way to kickstart the day.
6:20 a.m.
Closeup of Bryan Johnson in his home gym

Morning Workout Routine

Bryan Johnson's morning fitness journey isn't just a routine, it's a celebration of health activities that promote reverse aging. 

  • Diverse exercise mix: Bryan's workout spans an impressive 45-60 minutes, encompassing a wide array of exercises. From targeted muscle work like tricep extensions and bicep curls to dynamic movements like trail running, his routine is a mixture of strength and endurance.
  • Precision and variety: The fitness routine is a carefully curated blend of exercises targeting various muscle groups. From the backward sled and levator scapula to butterfly pulls and leg raises, each element contributes to a comprehensive approach to fitness.
  • HIIT for intensity: Intensity gets a boost with a 10-minute High-Intensity Interval Training (HIIT) session. This brief but powerful segment adds a cardiovascular kick to the workout, elevating the heart rate and maximizing the benefits of the exercise routine.
  • A blend of traditional and unique: The inclusion of basketball and trail running adds a unique touch to Bryan's workout, combining traditional strength training with dynamic, sport-inspired elements.
  • Comprehensive stretching: Beyond the strength exercises, Bryan prioritizes flexibility and mobility with targeted stretches like hamstring stretch, couch stretch, and hip flexor stretch. This ensures a well-rounded fitness routine that addresses both strength and flexibility.
7:20 a.m.
Bryan Johnson enjoying his breakfast

Bryan Johnson's Unique Meal Routine

Bryan Johnson follows a strict diet, consuming all his meals exclusively between the hours of 6 to 11 am daily. This disciplined approach reflects his commitment to intermittent fasting and his dedication to personal wellness.

  • Super veggie magic: He starts off the meal by adding two tablespoons of extra virgin olive oil to his super veggie dish, which not only enhances flavor but also brings a dose of heart-healthy benefits.
  • Nutty pudding finale: The meal routine also has a protein-packed nutty pudding, starring protein powder, blueberries, and blackberries. It's a sweet and nutritious ending to a morning routine focused on mindful nutrition.
11:00 a.m.
Bryan Johnson enjoying his dinner

Dinner In The Morning!

In Bryan Johnson's unique dietary routine, dinnertime arrives surprisingly early—at 11 am! Despite the unconventional timing, Johnson remains committed to his health and wellness goals, selecting nutritious and flavorful options to conclude his eating window. Here's a glimpse into how he approaches his dinner in the morning:

  • Orange and fennel salad: Bryan enjoys a refreshing combination of oranges and crisp fennel, providing a burst of flavor. This salad not only tantalizes his taste buds but also offers a plethora of vitamins and minerals.
  • Stuffed sweet potato: Opting for a stuffed sweet potato, Bryan enjoys a satisfying and balanced meal that harmonizes sweet and savory flavors for a delightful culinary experience. Packed with complex carbohydrates, and essential nutrients, this dish fuels Bryan for the day ahead.

With his meal Bryan takes various supplements to improve his overall health. Here's a list of supplements he uses with dinner:

11:30 a.m - 5:30 p.m.
Bryan Johnson completing his work

Work Routine

Bryan Johnson's work routine is a reflection of his passion for innovation, entrepreneurship, and making a positive impact on the world. Let’s step into the dynamic world of Bryan Johnson's work routine, where each day presents a unique blend of entrepreneurship, venture capitalism, and content creation.

  • Unique career: Bryan Johnson wears many hats in his professional life. As an entrepreneur, venture capitalist, YouTuber, and author, he navigates a diverse landscape of responsibilities and endeavors.
  • Flexible daily schedule: Bryan's work routine is anything but routine. With a calendar filled with meetings, networking events, and creative endeavors, each day brings new opportunities and challenges.
  • CEO responsibilities: As the CEO of Kernel and OS Fund, Bryan oversees the strategic direction and operations of both companies. Kernel focuses on developing exceptional devices that monitor and record brain activity, while OS Fund is a venture capital firm that invests in early-stage science companies.
  • Meeting Diverse People: Bryan's work routinely involves interacting with a wide range of individuals—from fellow entrepreneurs to investors and industry leaders. These connections fuel collaboration, innovation, and growth across his various ventures.

Bryan Johnson's Post Work Routine

5:30 p.m.
Bryan Johnson cleaning dishes after returning to home from work

Back At Home

Arrival Routine & Kitchen Organization: At precisely 5:30, Bryan returns home. As he settles in, Bryan goes to the kitchen and cleans and organizes the space before starting his evening routine.

5:45 p.m.
Bryan Johnson using a HRV therapy device

HRV Therapy

  • Understanding HRV: Heart Rate Variability (HRV) is more than just a number, it's a window into the body's autonomic nervous system. Bryan harnesses the power of HRV therapy for 30 minutes to enhance his overall well-being.
  • Parasym device: Bryan relies on the advanced HRV therapy device from Parasym to kickstart his wellness journey. This state-of-the-art device emits electric currents to the vagus nerve in the ear, promoting balance and resilience within the nervous system.
  • Transformational results: With a consistent dedication to HRV therapy, Bryan has experienced remarkable results. Over two years, he has nearly doubled his HRV levels, from the low 30s to the low 60s. This significant increase showcases the transformative potential of HRV therapy in enhancing overall health and vitality.
  • A Fountain of Youth: Age is often associated with a decline in HRV, but Bryan's experience challenges this notion. Through HRV therapy, he defies the traditional trajectory of aging, maintaining youthful levels of HRV.

Here’s why you should opt for HRV Therapy:

  • Better stress management: HRV therapy helps regulate the body's response to stress by enhancing heart rate variability, which can lead to lower stress levels.
  • Improves cardiovascular health: By promoting a balance between the sympathetic and parasympathetic nervous systems, HRV therapy contributes to better heart health, potentially lowering the risk of cardiovascular diseases.
  • Boosts immune function: A balanced autonomic nervous system, facilitated by HRV therapy, can strengthen the body's immune response.
  • Enhances sleep quality: By promoting relaxation, HRV therapy can contribute to better sleep patterns, leading to better sleep quality.
6:15 p.m.
Bryan Johnson completing his skincare routine

Skincare Routine

  • Cleansing ritual: Bryan begins his skincare routine with the CeraVe Acne Control Cleanser, a gentle yet effective formula that purifies the skin without stripping its natural moisture barrier.
  • Hydration boost: Following cleansing, Bryan reaches for the CeraVe FM Facial Moisturizing lotion, infusing his skin with hydration and essential nutrients. This lightweight formula absorbs quickly, leaving his skin feeling soft and smooth.
  • Sun protection: Bryan knows the importance of shielding his skin from harmful UV rays, which is why he follows up with CeraVe Sunscreen. This crucial step not only helps prevent sun damage but also preserves the youthful appearance of his complexion.
  • Peptide power: As a final touch, Bryan incorporates Collagen peptides into his routine. Packed with potent ingredients, this product works to enhance skin elasticity and reduce the appearance of fine lines and wrinkles.
6:45 p.m.
Bryan Johnson using a toothbrush

Bryan Johnson’s Oral Routine

Thanks to his dedicated dental routine, Bryan has managed to turn back the clock on his oral health by twenty years. Here’s all you need to know about his oral health care:

  • Two-minute brushing: Bryan kicks off his oral care with the practice of brushing, dedicating a full two minutes to thoroughly cleanse his teeth and gums.
  • Flossing and Waterpik: Complementing his dental routine, Bryan incorporates flossing by using a top-quality Waterpik device for comprehensive gum cleansing. These techniques help remove plaque and debris from hard-to-reach areas, promoting gum health and preventing oral issues.
  • Tea tree oil rinse: Bryan's secret weapon for clean teeth? Plant Therapy Tea Tree Oil. With just two drops, he harnesses the natural antibacterial properties of tea tree oil to rinse and refresh his mouth.
  • Bruxism Management: Bryan tackles bruxism, a condition characterized by teeth grinding, with a specialized bruxism device known as SomnoDent Avant. This personalized solution helps protect his teeth from damage caused by nighttime grinding.
  • Tongue Cleaner: Bryan completes his oral routine with a tongue cleaner, gently removing bacteria and debris from the surface of his tongue. This simple yet effective step enhances overall oral hygiene and promotes fresh breath.
7:00 p.m.
Bryan Johnson spending time with his son

Chill Time With Talmage

Bryan Johnson's commitment to quality time with his son Talmage exemplifies the importance of nurturing relationships and creating lasting bonds.

  • Quality time together: Before bedtime, Bryan sets aside an hour to spend with his son, Talmage. This cherished time is dedicated to building their relationship and creating lasting memories.
  • Entertainment variety: Whether they're cozying up to watch TV, engaging in friendly competition through games, or simply chatting about Talmage's high school experiences, every moment is filled with warmth and laughter.
  • Nurturing connection: Through these shared activities, Bryan and Talmage deepen their connection, strengthening the foundation of their relationship. It's a time for laughter, understanding, and unwavering support.
  • Building memories: As they share stories, jokes, and dreams, Bryan and Talmage build a treasure trove of memories that will last a lifetime.
8:00 p.m
Bryan Johnson completing his routine by sleeping at night

Bedtime Routine

Bryan Johnson's sleep routine is a testament to his commitment to prioritizing sleep quality and overall well-being.

  • Creating the Ideal Sleep Environment: Bryan prioritizes comfort and wellness in his bedroom, curating an environment favorable to restorative sleep. He relies on cutting-edge technologies like the Eight Sleep temperature control mattress, grounded sheets for grounding benefits, and two air filters to optimize air quality, ensuring a peaceful sleep atmosphere.
  • Pillow configuration: With a unique medical consideration in mind, Bryan carefully selects his pillow setup to accommodate bilateral jugular vein stenosis, which impacts blood flow to his brain. He opts for a small, flat pillow and another with an indentation for neck support, allowing for optimal comfort and circulation. Bryan typically settles on his right side, as this position offers the best blood flow for his condition.
  • Pre-Bedtime Supplements: As part of his night routine, Bryan consumes melatonin, a natural sleep aid, to promote relaxation and prepare his body for restorative sleep. Additionally, he incorporates Pulsetto, a targeted therapy, for a brief 10-minute session before bedtime, further enhancing his relaxation.

After completing his bedtime routine, Bryan Johnson tends to sleep till 8:30 pm, which concludes his daily routine.

Bryan Johnson researching different anti-aging gadgets

Beneficial Gadgets And Products Bryan Johnson Uses Frequently

Join Bryan Johnson on his quest for enhanced well-being and vitality as he incorporates cutting-edge gadgets and products into his anti-aging routine.

  • iTear 100 for Dry Eyes: Bryan manages his dry eye condition with the iTear 100, an FDA-approved device that significantly boosts tear production. With just thirty seconds of use twice a day, Bryan experiences improvements in eye comfort and moisture levels.
  • Skullcandy Headphones for Audiocardio: Dive into Bryan's world of audiocardio with Skullcandy headphones. With 60 minutes of stimulation at frequencies ranging from 4000 to 12000Hz, Bryan harnesses the power of sound to optimize cognitive function.
  • Sensate for Stress Relief: Bryan finds solace and relaxation with Sensate, a device that hangs around his neck and gently stimulates the chest, which enhances his ability to manage stress.
  • Testosterone Patch for Hormonal Balance: To offset the effects of caloric restriction, Bryan incorporates a 2mg testosterone patch into his routine. This personalized approach helps maintain hormonal balance and supports his overall health.
  • Blueprint Program Exploration: Under his Blueprint program, Bryan continuously explores new devices that hold promise in the journey to reverse aging. This commitment to innovation fuels Bryan's quest for optimal health.

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Disclaimer: The routines and schedules highlighted on our website are provided solely for informational purposes and must not be construed as medical or professional guidance. These practices may differ significantly depending on an individual's unique preferences, objectives, and daily routine. Please be aware that some links to products within our content are affiliate links. Although not all routines have been explicitly endorsed by the specific individuals referenced, we diligently conduct thorough research to confirm that the information we present is both precise and current.