Bryan Johnson’s Daily Schedule

Ever wondered when Bryan Johnson wakes up and what his early morning routine looks like? Here’s how he starts his day to fulfill his anti-aging goals.

• Natural wake-up: He 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.

The secret to his 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.

For a detailed look at his supplement choices, consider checking out our article on Bryan Johnson's Supplement Guide.

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.

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.

• 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.

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 Bryan uses in the morning:

• Blueprint Longevity Mix
• Collagen Peptides
• GOS (Galactooligosaccharides)
• Inulin

Supplement Pills

• Blueprint Essentials
• Blueprint Soft Gel
• Blueprint NAC + Ginger + Curcumin
• Blueprint Red Yeast Rice + Odor-Free Garlic
• EPA/DHA/DPA
• Garlic (Kyolic)
• ProButyrate
• Proferrin

For an in-depth look at the specific supplements he includes in his morning routine, visit our article on Bryan Johnson's Supplement Guide.

• 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. Apart from a red light cap, Bryan also uses the FlexBeam device for red light therapy.
• 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 the goals of the Bryan Johnson diet.
• Nutty pudding bliss: The Bryan Johnson diet plan also includes a nutty pudding delight. This protein-packed treat has various flavors, featuring protein powder, blueberries, and blackberries. It's a delicious and nutritious way to kickstart the day.

His 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 strength and flexibility. We recommend using a yoga mat with resistance bands to focus on stretching in your workout routine.

Post Workout Supplements

• Blueprint Nutty Pudding
• Blueberry Nut Mix
• 1 Tbsp of Extra Virgin Olive Oil

Bryan 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.

In Bryan Johnson's diet 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:

• EPA/DHA/DPA 800 mg
• Garlic 1.2 g (Kyolic)
• NAC 1,800 mg
• Proferrin 10.5 mg

Bryan Johnson's work routine is a reflection of his passion for innovation, entrepreneurship, and making a positive impact on the world.

• Unique career: He 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 routine 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.

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.

• 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.

For a detailed breakdown of his anti-aging skincare practices, visit our article on Bryan Johnson's Skincare 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.

Wondering how Bryan keeps his teeth and gums in top condition? Check out our article on Bryan Johnson's Oral Care Routine for a detailed overview of his oral care practices, including the steps and products he uses to maintain excellent dental health.

His 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.

Bryan Johnson's sleep routine shows 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, he tends to sleep till 8:30 pm, which concludes his daily routine.

Curious about how he optimizes his sleep for maximum rest and recovery? Check out our exceptional article on Bryan Johnson's Sleep Routine for an in-depth look at his strategies and tips for achieving excellent sleep quality.

In his quest for enhanced well-being and vitality, he uses 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 Audio-cardio: Dive into Bryan's world of audio-cardio 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.

• Circadian Rhythms and the Brain
• Heart Rate Variability: A New Way to Track Well-Being
• Bruxism
• My Ultimate Goal? Don’t Die’: Bryan Johnson on His Controversial Plan to Live Forever
• The Average Normal Body Temperature
• Bryan Johnson's Blueprint
• Bryan Johnson's Anti-Aging Routine, Diet, and Exercise
• Biohacker Bryan Johnson: Daily Routine Breakdown
• Blueprint by Bryan Johnson