Bryan Johnson is a visionary entrepreneur and investor widely known for founding Braintree, a leading mobile and web payment system.
After selling Braintree to PayPal, he launched Kernel, which focuses on developing brain-machine interfaces. He also founded OS Fund, which invests in deep science startups.
Johnson’s quest doesn’t stop at technology and investments. He is deeply committed to the pursuit of youth and longevity.
He developed a project named Blueprint Protocol that aims to slow aging through rigorous diet, exercise, and medical treatments.
Bryan commits to this age-reversing process by following a strict daily routine based on cutting-edge science and disciplined habits.
Although routines are not one-size-fits-all, exploring Johnson’s daily habits can offer a roadmap for improving health, well-being, and productivity.
How we researched this routine: We analyzed Bryan Johnson’s routine by examining detailed descriptions of his daily activities. We gathered information from credible sources like his public interviews, social media posts, and articles profiling his lifestyle.
Bryan begins his day early, typically waking up between 4:30 and 6:00 am. He doesn’t use an alarm clock and lets his body wake up naturally.
He loves to wake up early so he can take advantage of the quiet and tranquility of the morning. He says: “I love the morning time when no one’s calling or messaging me and I have it all to myself.”
The first thing Bryan does after waking up is to check his body temperature.
Unlike most people who average a body temperature of 37.1°C, Bryan usually stays around 35.3°C.
There’s a downside to waking up so early: it’s dark outside, and you miss out on natural UV light exposure. This lack of sunlight can disrupt your circadian rhythm and cause vitamin D deficiencies.
To avoid this, Bryan spends some minutes in front of a UV light device while contemplating the day ahead.
Bryan reveals: “I use this device because it helps set my circadian rhythm and improves sleep.”
Furthermore, morning sunlight also helps improve immune function, productivity, and mood.
Bryan’s morning routine continues with a simple but essential habit that supports his health: iron and vitamin C supplements.
Taking these two together is important because vitamin C enhances iron absorption, which can help prevent iron deficiency and improve overall energy levels.
Next, Bryan hops on a digital body scale to measure several body metrics.
Daily body measurements help Bryan track his progress and maintain his health goals.
In addition to the iron and vitamin C pills he took shortly after waking up, Bryan also consumes around 60 different supplements.
These include collagen peptides, inulin, and probiotics. We’ll have a more in-depth look at the supplements Bryan takes later in this article.
Five minutes of blue light therapy give Bryan healthier skin and the chance for a quick meditation.
“I do five minutes of blue light therapy as it keeps my complexion clear, and it’s also a nice time to do a little meditation. I focus on my breathing,” Bryan reveals.
After light therapy, Bryan gives his eyes some love by using a device for 30 seconds to combat dry eyes, called iTear100.
He reveals that using this device might be a bit intense at first: “The first time you do this, it’s going to be the most intense sneeze feeling you’ve ever had. But as you do it, you become more accustomed to it.”
Another thing Bryan does for his long-term eye health is using eye drops. “I use these eye drops for cataract prevention.”
Another morning habit involves wearing a cap with red lights, which helps combat hair loss.
“I use red light therapy as I started losing my hair in my early 30s. I’ve had to work really hard to try to keep a head of hair, and this is a useful thing.”
While the red light cap does its job, Bryan prepares a nutrient-rich breakfast: a super veggie mix that he eats as a puree or whole piece. This mix includes broccoli, cauliflower, black lentils, mushrooms, garlic, and ginger.
The supper veggie is what I eat after the workout. I rotate every month: one month puree, one month whole pieces. The puree is really helpful to have in this blended form; otherwise, when I have the whole pieces, it takes me over 30 minutes to eat.
Bryan also spoils himself with a morning nutty pudding of protein powder, blueberries, and blackberries.
“I like my nutty pudding to be a little chalky. I go to different phases and change it up like the super veggie mix.”
Bryan usually spends between 30 to 60 minutes on his morning workout, which includes a variety of exercises.
From cardio and HIIT to weight training and flexibility, Bryan’s workout is designed to maximize overall fitness and reverse aging.
We’re going to explore Bryan’s workout routine more in-depth later in the article.
Believe it or not, Bryan’s eating window is only five hours, from 6–11 am, during which he eats 2,250 calories per day.
He takes his dinner around 11 am to ensure he gets 19 hours of intermittent fasting daily.
This morning dinner approach aligns with findings from studies on intermittent fasting, particularly early time-restricted feeding. Research from NYU Langone showed that consuming calories earlier in the day can significantly improve blood sugar levels and metabolic health.
Bryan is a vegan. He consumes over 70 pounds of vegetables monthly and has long given up unhealthy eating habits.
“I no longer have arousal from eating junk food,” Johnson told Insider. “People think that a cheat day for me, like the reward would be eating pizza and donuts. It makes me nauseous to even think about it,” he said.
Bryan spends around six hours in the afternoon attending work activities like meetings, networking events, YouTube filming, and other creative projects.
He dedicates this time to drive his businesses forward and connect with his audience.
With over 1 million YouTube subscribers, Bryan consistently posts on the platform to inform and educate his subscribers.
His video content includes health and wellness tips, personal development advice, and behind-the-scenes looks at his daily routines and projects.
After work, Bryan arrives home and starts his HRV therapy session.
Heart rate variability is a measure of the variation in time between each heartbeat.
Through an advanced specialized device, Bryan does 30 minutes of HRV therapy to improve his autonomic nervous system activity and cardiovascular health.
This device stimulates the vagus nerve in the ear by sending electric currents and improves nervous system resilience.
“This device is emitting electrical current to the vagus nerve, which is an entry point for a lot of things. People use the vagus nerve for all kinds of treatment of disorders,” says Bryan.
Studies on transcutaneous auricular vagus nerve stimulation (taVNS)—which is what Bryan does with his device—concluded that taVNS could positively affect HRV, making it a viable non-invasive therapy for various conditions.
Bryan also likes to take care of the biggest organ of the human body in the afternoon with his rigorous skincare routine.
He uses a cleanser to purify his skin before applying moisturizing lotion to hydrate and nourish the skin.
Although he avoids the sun during the day (only exposing himself to light UV rays in the morning and evening), he uses sun protection to prevent his skin from premature aging.
Bryan’s skincare routine also includes collagen peptides, which improve skin elasticity and prevent aging.
Bryan’s oral care routine includes three things:
Oral care is important. There’s been a lot of connection between oral care and the rest of the body. It’s not just having clean teeth or the avoidance of cavities. It’s also interconnected with brain health and microbiome health.
Bryan believes in the importance of nurturing close relationships, and he includes at least one hour of chill time in his evening routine to spend with his son, Talmage.
“This is like sacred time for Talmage and me, and we do our best not to miss this nighttime routine together. We will watch something, talk about day events, what happened to school, friends.”
A big part of Bryan’s bedtime routine is preparing his bedroom environment for sleep. More specifically, he:
As part of his bedtime routine, Bryan takes melatonin, which is a natural sleep aid.
Melatonin is a hormone that the body produces in response to darkness and helps regulate the sleep-wake cycle.
“For people who want to improve their sleep, make sure you have a routine every night that you stick to. Prioritize a wind-down period when you have specific things you want to get done in a certain course. Go to bed at the same time every night and treat sleep as a non-negotiable,” says Bryan.
If you want to follow Bryan Johnson’s workout plan, get ready for a comprehensive, full-body regimen.
Here’s what his daily workout routine looks like.
Bryan Johnson’s fitness regimen is meticulously created to target all major muscle groups to increase his flexibility and cardiovascular health.
His toolkit includes:
He also uses lots of weight training machines in the gym for targeted muscle activation and recovery.
Bryan’s training protocols have a narrow goal: to slow down his aging speed and improve his health. These protocols are a mix of strength training, high-intensity interval training, functional exercises, and specific stretches.
Next, let’s look at a controversial topic in Bryan’s daily routine: supplements.
Bryan Johnson’s extensive use of supplements has definitely stirred up some chatter.
While some praise his dedication to optimizing health and longevity, others think taking so many pills might be excessive.
Let’s look at Bryan’s supplement list to understand what he takes and why he believes these supplements are essential for his health.
Post-workout supplements:
Daily vitamins and minerals:
Other recommended supplements:
This supplement routine is highly researched and personalized for Bryan.
Bryan admitted to not taking care of his skin as a kid and damaging it by neglecting sun protection.
His daily anti-aging skincare routine aims to restore and maintain his skin’s health, prevent further damage, and make him look younger.
Here is how Bryan takes care of his skin on a daily basis:
He starts his day with a dedicated skincare routine that includes:
Bryan leverages advanced skincare tech at his personal clinic.
Through skin analysis tools like multispectral imaging, skincare specialists assess UV spots, wrinkles, and skin texture.
The Exilis device Bryan uses stimulates collagen production, and the Tixel device improves skin firmness.
Also, Intense Pulse Light therapy targets and reduces Bryan’s skin imperfections and improves his skin health.
We’re not going to lie. This routine requires a lot of dedication and commitment.
But, as Bryan says, you can take bits and pieces that work for you and make your own realistic and sustainable routine.
If you do want to follow Bryan’s routine religiously, you need to commit to early morning workouts, precise dietary habits, and extensive skincare procedures.
You need to be physically fit and mentally prepared to follow Bryan’s steps on a daily basis.
All we can say is: good luck and stay consistent!
Bryan Johnson’s daily protocol improves physical fitness and skin health and ultimately aims to reduce the speed of aging.
By following a nutrient-rich strict diet and doing daily meditations, you can also improve your digestive and mental health.
On the downside, following this routine can make you feel overwhelmed (physically from intense workouts and mentally from the strict nature of the routine). You can also irritate your skin if you do the advanced skin treatments.
Always consult a healthcare provider before starting a new exercise or eating routine.
Bryan analyzes how his routine works for him with the help of advanced diagnostic tools and regular body assessments at his personal healthcare clinic.
These include skin analyses, tracking health biomarkers, and body measurements.
Bryan prioritizes mental health practices through daily meditation.
