Wake Up

No alarm needed. Bryan doesn’t rely on an alarm clock. He naturally wakes up between 4:30-6:00 am.

Body temperature check with Braun Thermo Scan: Bryan uses a Braun Thermo Scan to check his body temperature every morning. Interestingly, his temperature usually sits around 35.3°C, a tad lower than the average 37.1°C.

Meditation time under UV Light: Since Bryan often rises before dawn, he turns to UV light to help sync his body clock. While basking in the light, he takes a moment for some mindful reflection, setting positive intentions for the day ahead.

UV Light Exposure

Spends about 3-5 minutes bathing in artificial light

Benefits of UV light exposure:

• Stimulates Vitamin D production, essential for bone health and immune system function
• Enhances mood by boosting serotonin levels, potentially reducing the risk of depression
• Improves sleep quality by supporting the body’s circadian rhythm
• Skin health: can aid in the treatment of certain skin conditions, like psoriasis, through controlled exposure
• May improve cardiovascular health by lowering blood pressure and reducing heart disease risk
• Plays a role in weight management by potentially suppressing excessive appetite linked to lack of sunlight
• Contributes to the maintenance of strong teeth and muscles, courtesy of its role in vitamin D synthesis
• Better Productivity: exposure to UV light can positively impact cognitive function

Morning Supplements

Heme Iron (10mg): Sourced from animals, this iron supplement is known for its high absorption rate. It helps in hemoglobin production and boosts oxygen levels in the body.

Vitamin C (250mg): Teaming up perfectly with Heme Iron, this Vitamin C dose doesn’t just improve iron absorption but also adds immune-boosting strength.

Tracks Air and Body Metrics

Uses a digital body scale to measure various biometrics

Tracks a multitude of metrics including weight, BMI, body fat percentage, muscle mass, visceral fat level, hydration status, bone density, heart rate.

Uses the IQAir air quality monitor to measure the air quality in his surroundings.

Air quality plays a pivotal role in enhancing sleep quality and recovery. A key indicator of this is CO2 levels, which tend to accumulate over the course of the day and through the night.

Blue Light Therapy Paired with Meditation

Dedicates five minutes to blue light therapy with Celluma LED Therapy device, followed by a ten-minute meditation session.

Benefits of Blue Light therapy:

1. Skin Improvement: Blue light therapy effectively treats various skin conditions and reduces inflammation, promoting healthier skin.
2. Non-invasive: As it doesn’t involve chemicals or medications, blue light therapy is gentle on sensitive skin.
3. Time Efficiency: With sessions typically lasting 15 to 30 minutes, blue light therapy fits seamlessly into busy schedules.
4. Long-term Safety: Blue light therapy is safe for extended use, posing minimal risk of adverse side effects.
5. Sleep Enhancement: Daytime exposure to blue light helps regulate the body’s natural sleep-wake cycle, leading to better sleep patterns and improved overall sleep quality.

Eye Therapy

For quick relief, Bryan spends just 30 seconds using the iTear100, a specialized device designed to alleviate dry eyes, ensuring instant comfort and optimal eye health.

To proactively protect his vision, Bryan includes the use of Systane eye drops, five times per day. This helps prevent cataracts and promote long term eye health. 

Another Round of Supplements

In Bryan Johnson’s daily routine, the key to maintaining his health involves starting his day with a variety of supplements. Here’s a list of the supplements he takes in the morning:

• Acarbose 200 mg (Rx)
• Ashwagandha
• Astaxanthin
• Boron
• BroccoMax
• Solgar Vitamin C
• Ca-AKG
• Cocoa Flavanols
• Fisetin
• Garlic 2.4 g
• Garlic 1.2 g
• Genistein
• Ginger Root
• Glucosamine Sulphate
• Lycopene
• L-Lysine
• Metformin ER
• Nicotinamide Riboside
• N-Acetyl-L-Cysteine (NAC)
• Proferrin
• Taurine
• Turmeric
• Viviscal (men)
• Zinc

Red Light Therapy and Breakfast Preparation

Wears a Capillus red light laser cap while preparing breakfast to counteract hair loss. This cap, fitted with 32 lasers,  enhances blood circulation and stimulate hair regrowth.

Bryan Johnson’s Breakfast

Super Veggies

• Broccoli, 250grams
• Cauliflower, 150 grams
• Shitake/Maitake Mushrooms, 50grams
• Spinach, 50 grams
• Carrots, 30 grams
• Garlic, 1 clove
• Ginger Root, 3 grams
• Lime Juice, 1
• Apple Cider Vinegar, 1 Tbsp
• Black lentils, 300 grams
• Hemp Seeds, 1 Tbsp

Nutty Pudding

• 1/2–1 cup (50–200 mL) of Macadamia nut milk
• 1 Tbsp (10g) ground macadamia nuts
• 2 tsp (10g) ground walnuts
• 1 tsp (20g) of ground flax seeds
• 1 Tbsp (10g) cocoa (non dutched)
• 6 g of sunflower lecithin
• 1 tsp (3g) cinnamon
• 2 Tbsp chia whole seeds
• 1/2 cup (70g) blueberries (save half for topping)
• ¼ cup (70g) raspberries
• 2 fl oz (50 mL) freshly made pomegranate juice, with pith filtered out
• 3 organic cherries

Morning Fitness Routine

Bryan Johnson’s morning fitness regimen is culmination of health practices aimed at reversing the aging process.

Variety of Exercise: Bryan’s workout spans an impressive 45-60 minutes, incorporating a wide range of activities. From targeted muscle work such as tricep extensions and bicep curls to dynamic movements like trail running, his routine covers both strength and endurance.

Precision and Diversity: His fitness plan is meticulously crafted to target different muscle groups. From exercises like the backward sled and levator scapula to butterfly pulls and leg raises, each component contributes to a holistic approach to fitness.

HIIT for Intensity: Bryan amps up the intensity with a 10-minute High-Intensity Interval Training (HIIT) session. This brief but intense segment gives his workout a cardiovascular boost, elevating his heart rate and maximizing the benefits of his routine.

Mix of Tradition and Uniqueness: By incorporating activities like basketball and trail running, Bryan adds a unique twist to his workout. This blend of traditional strength training with dynamic, sport-inspired elements keeps things interesting and effective.

Comprehensive Stretching: In addition to strength exercises, Bryan places importance on flexibility and mobility with targeted stretches such as hamstring stretches, couch stretches, and hip flexor stretches. This ensures a well-rounded routine that addresses both strength and flexibility.

Bryan Johnson’s Unique Eating Schedule

Intermittent Fasting

Bryan Johnson adheres to a rigorous eating schedule, consuming all his meals strictly between 6 to 11 am each day.

Kickstarting with Super Veggies: His meal kicks off with a super veggie dish, enriched with two tablespoons of extra virgin olive oil. Bryan is a huge proponent of olive oil for heart-health benefits.

Finishing Touch: Bryan’s meal routine concludes with a protein-packed nutty pudding, featuring protein powder, blueberries, and blackberries. It’s a sweet and nutritious finale to a morning ritual centered around mindful nutrition.

Morning Dinner and Supplements

In Bryan Johnson’s unconventional dietary routine, dinnertime makes an early appearance—at 11 am!

Here’s how he tackles his morning dinner:

• Orange and Fennel Salad: Bryan savors a refreshing mix of oranges and crunchy fennel, delivering a burst of flavor. This salad provides a wealth of vitamins and minerals.
• Stuffed Sweet Potato: Bryan indulges in a fulfilling and well-balanced meal that blends sweet and savory flavors. Loaded with complex carbohydrates and essential nutrients, this dish primes Bryan for his day.

Morning Supplements

Accompanied by his meal, here’s a rundown of the supplements he incorporates into his morning dinner:

• Acarbose
• BroccoMax
• Ca-AKG 1 G
• Cocoa Flavanols
• Garlic 2.4 g
• Garlic 1.2 g
• Glucosamine Sulphate
• Hyaluronic Acid
• L-Lysine
• L-Tyrosine
• Metformin ER
• N-Acetyl-L-Cysteine (NAC)
• Taurine
• Turmeric
• Viviscal (men)

Work Routine

For Bryan Johnson, each day unfolds with a unique blend of entrepreneurship, venture capitalism, and creative content creation.

Versatile Career: Bryan dons multiple hats in his professional realm. As an entrepreneur, venture capitalist, YouTuber, and author, he navigates through a diverse array of roles and responsibilities.

Flexible Daily Agenda: Bryan’s work routine defies predictability. With a calendar brimming with meetings, networking engagements, and creative pursuits, each day presents fresh opportunities and challenges.

CEO Responsibilities: Bryan is CEO of Kernel and OS Fund. Kernel focuses on crafting cutting-edge devices for monitoring and recording brain activity, while OS Fund acts as a venture capital firm investing in start-up science enterprises.

Interacting with Diverse People: Bryan’s work routinely involves engaging with a broad spectrum of people—from fellow entrepreneurs to investors and industry luminaries. These interactions foster collaboration, innovation, and expansion across his multifaceted ventures.

HRV Therapy

Uses Parasym HRV device for 30 minutes

Unlocking HRV: Heart Rate Variability (HRV) offers insight into the body’s autonomic nervous system. A high HRV is indicative that the autonomic nervous system is adapting well to stressors. Bryan taps into HRV therapy for 30 minutes to bolster his overall well-being.

Parasym Device: Bryan relies on the cutting-edge HRV therapy device from Parasym to propel his wellness journey. This device sends electrical currents to the vagus nerve in the ear, promoting balance and adaptability within the nervous system.

Transformative Outcomes: Bryan’s consistent commitment to HRV therapy has yielded remarkable outcomes. Over two years, he’s nearly doubled his HRV levels, soaring from the low 30s to the low 60s. This significant uptick shows the profound impact of HRV therapy in amplifying overall health and vitality.

Youthful Vigor: While age often correlates with dwindling HRV, Bryan’s experience challenges this narrative. Through HRV therapy, he defies the typical aging trajectory, maintaining youthful HRV levels.

Why Choose HRV Therapy?

1. Stress Relief: HRV therapy aids in managing stress by enhancing heart rate variability, leading to reduced stress levels.
2. Cardiovascular Benefits: By fostering balance between the sympathetic and parasympathetic nervous systems, HRV therapy supports heart health, potentially mitigating the risk of cardiovascular ailments.
3. Immune Boost: A balanced autonomic nervous system, facilitated by HRV therapy, fortifies the body’s immune response.
4. Improved Sleep: By inducing relaxation, HRV therapy can contribute to better sleep patterns, enhancing sleep quality.

Skincare Routine

Refreshing Cleanse: Bryan kicks off his skincare ritual with the CeraVe Acne Control Cleanser, a gentle yet potent formula that deeply purifies the skin while maintaining its natural moisture barrier.

Moisture Boost: Post-cleansing, Bryan indulges his skin with the CeraVe FM Facial Moisturizing Lotion, infusing it with hydration and vital nutrients. This lightweight formula absorbs swiftly, leaving his skin supple and velvety smooth.

Sun Shield: Understanding the sun’s harmful effects, Bryan shields his skin with CeraVe Sunscreen. This vital step not only defends against UV damage but also preserves the youthful glow of his complexion.

Peptide Perfection: Bryan completes his regimen by integrating Collagen Peptides, a powerhouse product packed with potent ingredients. This elixir works wonders, enhancing skin elasticity and minimizing the appearance of fine lines and wrinkles for a rejuvenated look.

Bryan Johnson’s Dental Care Routine

Thanks to his diligent dental regimen, Bryan has managed to rewind the clock on his oral health by two decades.

Here’s the lowdown on Bryan Johnson’s dental care routine:

Thorough Brushing: Bryan starts his oral care routine with a two-minute brushing session and uses an Oral B Electric Toothbrush and Sensodyne Toothpaste.

Flossing and Waterpik: Bryan uses a high-quality Waterpik device for a comprehensive gum cleanse. This device effectively removes plaque and debris from hard-to-reach areas, promoting gum health and preventing oral issues.

Tea Tree Oil Rinse: Bryan swears by Plant Therapy Tea Tree Oil to maintain clean teeth. With just two drops, he utilizes the natural antibacterial properties of tea tree oil to rinse and refresh his mouth.

Bruxism Management: To address bruxism, a condition marked by teeth grinding, Bryan relies on the specialized SomnoDent Avant bruxism device. This customized solution safeguards his teeth from damage caused by grinding during the night.

Tongue Cleaning: Bryan wraps up his oral routine with a tongue cleaner, gently eliminating bacteria and debris from the tongue’s surface. This simple yet effective step enhances overall oral hygiene and promotes maintaining fresh breath.

Bonding Time with Talmage

Bryan reserves an hour before bedtime to bond with his son, Talmage. This precious time is devoted to nurturing their relationship and spending quality time together.

Nighttime Routine

Bryan Johnson’s bedtime routine is a testament to his dedication to getting good sleep.

Crafting the Perfect Sleep Environment:

Bryan focuses on curating an atmosphere conducive to deep, restorative sleep. He uses the Eight Sleep temperature control mattress, grounded sheets for grounding benefits, and dual air filters to optimize air quality, he ensures a tranquil, temperature-optimized sleep setting.

Pillow Arrangement:

With a specific medical consideration in mind, Bryan carefully selects his pillow arrangement to address bilateral jugular vein stenosis, a condition affecting blood flow to his brain. He opts for a small, flat pillow paired with another featuring an indentation for neck support, promoting comfort and circulation. Bryan typically settles on his right side, as it offers optimal blood flow for his condition.

Pre-Sleep Supplements:

As part of his nighttime routine, Bryan supplements with melatonin, a natural sleep aid, to induce relaxation and prepare his body for restorative sleep. Additionally, he incorporates Pulsetto, a targeted HRV therapy, for a brief 10-minute session before bedtime, which further relaxes him.

Bedtime

After completing his bedtime rituals, Bryan falls to sleep until 8:30 PM.

Helpful Products that Bryan Johnson Uses

Explore some of the tools and gadgets that Bryan Johnson uses aimed at anti-aging and improved health.

Managing Dry Eyes with iTear 100:

Bryan addresses his dry eye syndrome using the iTear 100, an FDA-cleared gadget that effectively increases tear production. A brief thirty-second session twice daily has notably enhanced his eye comfort and hydration.

Audiocardio Experience with Skullcandy Headphones:

Experience audiocardio alongside Bryan with Skullcandy headphones. Engaging in 60 minutes of auditory stimulation at frequencies between 4000 to 12000Hz, Bryan leverages sound to boost his cognitive health.

Stress Reduction via Sensate:

Bryan achieves calm and stress reduction through Sensate, a wearable device that provides gentle stimulation to the chest area, aiding in stress management.

Hormonal Equilibrium with Testosterone Patch:

Bryan counteracts caloric restriction effects by integrating a 2mg testosterone patch into his daily regimen, ensuring hormonal balance and supporting his health and well-being.

Continuous Discovery in the Blueprint Program:

Through his Blueprint program, Bryan is on a relentless pursuit of pioneering devices that promise to contribute to the reversal of aging, underscoring his dedication to maintaining peak health through innovation.