Bryan Johnson's day starts at the crack of dawn, emphasizing the importance of consistent sleep-wake cycles in optimizing health and longevity. As soon as he wakes up, Johnson exposes himself to bright light, typically using a specialized light therapy lamp. This practice is grounded in circadian science, which shows that morning light exposure helps to:

• Regulate the body's internal clock
• Boost alertness and cognitive function
• Improve mood by stimulating serotonin production
• Enhance sleep quality for the following night

Research published in the Journal of Physiological Anthropology supports the effectiveness of morning light exposure in improving sleep quality and daytime alertness. Johnson's commitment to this practice underscores its role in his overall health optimization strategy.

For those looking to incorporate light therapy into their routine, Johnson recommends using a high-quality light therapy device with at least 10,000 lux of brightness. The Circadian Optics Lattis Light Therapy Lamp is a popular choice among biohackers for its sleek design and effectiveness.

"Consistent light exposure in the morning is not just about waking up—it's about setting the stage for optimal performance throughout the day," Johnson emphasizes.

By prioritizing this simple yet powerful practice, Johnson lays the foundation for a day of peak cognitive and physical performance, aligning his body's rhythms with the natural cycles of daylight.

At 6:00 AM, Bryan Johnson begins an extensive health metrics tracking session, leveraging cutting-edge technology to gather crucial data about his body's state. This data-driven approach forms the foundation of his Blueprint protocol, allowing for precise adjustments to his daily regimen.

Key Metrics Tracked:

• Heart Rate Variability (HRV)
• Blood Glucose Levels
• Blood Pressure
• Body Temperature
• Sleep Quality and Duration
• Oxygen Saturation

Johnson utilizes a suite of advanced wearables and devices for this purpose. Some of the key tools in his arsenal include:

1. WHOOP strap for continuous HRV and sleep tracking
2. Dexcom G6 continuous glucose monitor
3. Withings Body Cardio Scale for weight and body composition
4. Oura Ring for sleep analysis and body temperature

The importance of this data collection cannot be overstated. According to a study published in the Nature Medicine journal, continuous health monitoring can detect early signs of illness and provide insights into personalized health optimization strategies.

"By tracking these metrics daily, I can identify trends, spot potential issues before they become problems, and fine-tune my interventions for maximum effectiveness," Johnson explains.

For those inspired by Johnson's approach, starting with a basic set of metrics can be beneficial. The Fitbit Sense offers a comprehensive suite of health tracking features at a more accessible price point, making it an excellent entry point into the world of health metrics tracking.

Johnson emphasizes that while the technology is important, consistency in tracking and interpreting the data is key. He recommends setting aside dedicated time each day to review your metrics and adjust your lifestyle accordingly, turning data into actionable insights for better health.

At 6:20 AM, Bryan Johnson begins his day with a meticulously crafted breakfast designed to provide optimal nutrition and support his longevity goals. This meal is a cornerstone of his Blueprint protocol, emphasizing nutrient density and precise caloric intake.

Key Components of Johnson's Breakfast:

• Super Veggie: A blend of broccoli, cauliflower, and other cruciferous vegetables
• Nutty Pudding: A protein-rich mixture including nuts, berries, and plant-based protein powder
• Olive Oil: A source of healthy fats
• Dark Chocolate: Rich in antioxidants

Johnson's breakfast is carefully calibrated to provide approximately 700 calories, with a focus on plant-based ingredients. This approach is supported by research published in the Cell Metabolism journal, which suggests that plant-rich, nutrient-dense diets can promote longevity and reduce the risk of chronic diseases.

"My breakfast is designed to flood my body with essential nutrients, support cellular health, and provide sustained energy throughout the morning," Johnson explains.

For those looking to adopt a similar approach, Johnson recommends starting with incremental changes. Incorporating more vegetables and plant-based proteins into your breakfast can be a good first step. A high-quality blender like the Vitamix Explorian Blender can be invaluable for creating nutrient-dense smoothies and vegetable purees.

Nutritional Breakdown of Johnson's Breakfast:

Nutrient	Amount	% of Daily Value
Calories	~700	35%
Protein	30g	60%
Fiber	25g	89%
Omega-3 Fatty Acids	2.5g	100%

Johnson emphasizes that his breakfast is just one part of his overall nutritional strategy. He maintains a strict eating window, typically consuming all his calories between 6:00 AM and 11:00 AM. This practice, known as time-restricted feeding, has been shown to have potential benefits for metabolic health and longevity, according to research published in the New England Journal of Medicine.

While Johnson's approach is extreme, the principles of nutrient density and mindful eating can be applied to any diet. He encourages individuals to experiment with their nutrition, always paying close attention to how different foods and eating patterns affect their energy, mood, and overall well-being.

At 7:00 AM, Bryan Johnson begins his meticulously crafted exercise routine, a cornerstone of his Blueprint protocol. This regimen is designed to maximize physical fitness, metabolic health, and longevity through a combination of resistance training and high-intensity cardiovascular exercises.

Key Components of Johnson's Exercise Routine:

1. Resistance Training (3 times per week)
   • Full-body workout focusing on compound movements
   • Emphasis on progressive overload
   • Includes exercises like squats, deadlifts, bench presses, and pull-ups
2. High-Intensity Interval Training (HIIT) (2-3 times per week)
   • Short bursts of intense exercise followed by brief recovery periods
   • Typically lasts 20-30 minutes
   • May include sprints, burpees, or high-intensity cycling
3. Flexibility and Mobility Work (Daily)
   • Dynamic stretching before workouts
   • Yoga or mobility exercises for recovery and injury prevention

Johnson's exercise approach is grounded in scientific research. A study published in the Cell Metabolism journal demonstrates that high-intensity interval training can improve mitochondrial function and reverse some cellular aspects of aging. Similarly, resistance training has been shown to enhance muscle mass, bone density, and metabolic health, crucial factors in longevity.

"My exercise routine is designed to challenge every system in my body, from cardiovascular to muscular to metabolic. It's about creating a hormetic stress that triggers beneficial adaptations at the cellular level," Johnson explains.

For those inspired by Johnson's approach, it's important to start gradually and progress safely. A heart rate monitor like the Polar H10 can be invaluable for tracking exercise intensity and ensuring you're working at the right level for your fitness goals.

Sample HIIT Workout from Johnson's Routine:

Exercise	Work Period	Rest Period	Rounds
Sprint	30 seconds	30 seconds	5
Burpees	30 seconds	30 seconds	5
Mountain Climbers	30 seconds	30 seconds	5
Jump Squats	30 seconds	30 seconds	5

Johnson emphasizes the importance of recovery and listening to your body. He uses various tools to enhance recovery, including foam rollers, massage guns like the Theragun Prime, and occasional cryotherapy sessions.

"Remember, the goal is not just to exercise hard, but to recover efficiently," Johnson advises. "This allows for consistent, long-term progress without burnout or injury."

While Johnson's routine is intense, the principles of combining resistance training, high-intensity cardio, and recovery can be adapted to various fitness levels. The key is consistency and gradual progression, always prioritizing proper form and technique over sheer intensity.

At 8:00 AM, following his intense physical workout, Bryan Johnson transitions to exercises for the mind. This cognitive enhancement routine is designed to sharpen mental acuity, boost focus, and promote emotional equilibrium - all critical components of his holistic approach to optimization.

Key Components of Johnson's Mental Routine:

1. Transcendental Meditation (20 minutes)
   • Practiced twice daily, with the morning session at this time
   • Shown to reduce stress and improve cognitive function
2. Brain Training Exercises (15 minutes)
   • Utilizes apps like Lumosity or BrainHQ
   • Focuses on memory, processing speed, and problem-solving skills
3. Mindfulness Practices (10 minutes)
   • Includes breathwork and body scan techniques
   • Aims to enhance present-moment awareness and emotional regulation
4. Journaling (5 minutes)
   • Gratitude journaling and intention setting for the day
   • Uses the Five Minute Journal method

Johnson's emphasis on mental practices is backed by substantial scientific research. A study published in the Biological Psychology journal found that regular meditation can lead to increased grey matter density in brain regions associated with learning, memory, and emotional regulation.

"Cognitive enhancement isn't just about becoming smarter or more productive. It's about cultivating a state of mind that's resilient, adaptable, and primed for growth," Johnson explains.

For those looking to incorporate similar practices, Johnson recommends starting small and building consistency. Apps like Headspace or Calm can provide guided meditations and mindfulness exercises suitable for beginners.

Johnson's Tips for Effective Meditation:

• Create a dedicated space for meditation, free from distractions
• Use comfortable seating or cushions to maintain proper posture
• Start with shorter sessions (5-10 minutes) and gradually increase duration
• Be consistent - aim for daily practice, even if it's brief
• Use guided meditations initially to help maintain focus

In addition to these practices, Johnson is a proponent of nootropics - supplements designed to enhance cognitive function. While he emphasizes that diet and lifestyle form the foundation of cognitive health, he does incorporate certain supplements into his routine.

"Nootropics can be a useful tool, but they're not a magic bullet," Johnson cautions. "They should complement, not replace, a healthy lifestyle."

Some of the nootropics Johnson has mentioned using include:

• Lion's Mane Mushroom Extract
• Bacopa Monnieri
• Rhodiola Rosea
• Alpha-GPC

It's important to note that while Johnson's routine is extensive, the core principles of mindfulness, cognitive training, and reflection can be beneficial even when practiced on a smaller scale. The key is consistency and a willingness to explore what works best for your individual needs and lifestyle.

At 9:00 AM, Bryan Johnson transitions into his peak productivity window, leveraging the physical and mental optimization achieved through his morning routine. His work approach is heavily influenced by the concept of "Deep Work," as popularized by author Cal Newport.

Key Elements of Johnson's Work Routine:

1. Distraction-Free Environment
   • Uses noise-cancelling headphones to minimize auditory distractions
   • Implements website blockers to prevent digital distractions
   • Utilizes the Productivity Planner to structure tasks
2. Pomodoro Technique
   • Works in focused 25-minute blocks followed by 5-minute breaks
   • Uses a timer like the Pomodoro Technique Timer to maintain rhythm
3. Task Prioritization
   • Employs the Eisenhower Matrix to categorize tasks by urgency and importance
   • Focuses on high-impact, non-urgent tasks during peak hours
4. Biofeedback-Guided Breaks
   • Uses HRV measurements to determine optimal work/rest cycles
   • Incorporates short meditation or breathwork during breaks

Johnson's emphasis on deep, focused work is supported by research. A study published in the Journal of Experimental Psychology found that even brief distractions can significantly impact productivity and the quality of work produced.

"In our hyper-connected world, the ability to focus deeply is a superpower. It's not just about getting more done; it's about producing work of unparalleled quality and insight," Johnson asserts.

For those looking to adopt similar practices, Johnson recommends starting with time-blocking and gradually increasing the duration of focused work sessions. Apps like Forest can gamify the process of staying focused, making it easier to build the habit.

Johnson's Tips for Maintaining Focus:

• Start your day with your most challenging or important task
• Use a physical notebook for to-do lists to minimize digital distractions
• Practice mindfulness between tasks to reset your focus
• Optimize your workspace for comfort and minimal distractions
• Regularly reassess and adjust your prioritization system

Johnson also emphasizes the importance of managing energy, not just time. He uses a combination of nutrition, hydration, and movement to maintain high energy levels throughout his work session.

"Peak productivity isn't about pushing through fatigue," Johnson explains. "It's about maintaining a state of flow where work feels effortless and time flies by."

To support this, Johnson incorporates:

• Regular hydration with electrolyte-enhanced water
• Short, high-intensity movement breaks (e.g., 1-minute of jumping jacks)
• Strategic use of caffeine, typically in the form of green tea
• A mid-day nutrient-dense meal to sustain energy without causing a slump

While Johnson's work routine is intense, the principles of focused work, strategic breaks, and energy management can be beneficial for anyone looking to boost their productivity. The key is to experiment and find a rhythm that works for your unique cognitive style and professional demands.

At 3:00 PM, Bryan Johnson transitions from his intense work period to a series of advanced health interventions. These treatments are a key part of his Blueprint protocol, designed to push the boundaries of human optimization and longevity.

Key Components of Johnson's Afternoon Health Routine:

1. Red Light Therapy (20 minutes)
   • Uses a high-powered red light device to promote cellular energy production
   • Aims to improve skin health, reduce inflammation, and enhance recovery
   • Johnson uses a professional-grade device, but for home use, he recommends the Joovv Solo 3.0
2. Hyperbaric Oxygen Therapy (60 minutes, 3 times per week)
   • Breathes pure oxygen in a pressurized environment to increase oxygen saturation in the body
   • Potential benefits include improved wound healing, reduced inflammation, and enhanced cognitive function
   • This treatment is typically done at a specialized clinic
3. Cryotherapy (3 minutes, 2-3 times per week)
   • Exposes the body to extremely cold temperatures to reduce inflammation and boost recovery
   • Johnson uses a whole-body cryotherapy chamber, but for a home alternative, he suggests regular cold showers or ice baths
4. Infrared Sauna Session (30 minutes, 4-5 times per week)
   • Uses infrared heat to promote detoxification, improve cardiovascular health, and enhance recovery
   • Johnson recommends the Sunlighten mPulse Sauna for home use

Johnson's use of these interventions is based on emerging research in the field of longevity and performance optimization. For instance, a study published in the Archives of Biochemistry and Biophysics suggests that red light therapy can enhance mitochondrial function and cellular energy production.

"These interventions are about creating an environment where every cell in your body can function optimally. It's a proactive approach to health that goes beyond just preventing disease," Johnson explains.

Following these interventions, Johnson transitions into a period of lighter activities and personal time:

Afternoon Wind-Down (5:00 PM - 7:00 PM):

• Light physical activity (30 minutes)
  • Usually a walk outdoors or gentle yoga to promote circulation and stress relief
  • Johnson uses the Apple Watch Series 8 to track his daily movement and ensure he's meeting his activity goals
• Reading and learning (60 minutes)
  • Focuses on scientific literature related to longevity and human optimization
  • Uses a Kindle Paperwhite to access a wide range of materials while minimizing blue light exposure
• Social time or personal projects (30 minutes)
  • Engages in light social interaction or works on personal interest projects
  • Emphasizes the importance of maintaining social connections for overall well-being

Johnson stresses that while his afternoon routine is intensive, the principles of recovery, continuous learning, and winding down from work are universally beneficial. He encourages others to find their own balance and gradually incorporate health-optimizing practices into their routines.

"The goal is to create a sustainable lifestyle that supports your long-term health and performance goals," Johnson advises. "Start with small changes and build from there. Consistency is key."

At 7:00 PM, Bryan Johnson begins his evening routine with his final nutritional intake for the day. This meal is meticulously planned to provide essential nutrients while supporting optimal sleep and recovery.

Components of Johnson's Evening Meal:

• Plant-based protein sources (e.g., lentils, quinoa, or tofu)
• Low-glycemic index carbohydrates (e.g., sweet potatoes or berries)
• Healthy fats (e.g., avocado or nuts)
• Leafy greens and other non-starchy vegetables
• Herbal tea (typically chamomile or valerian root for its sleep-promoting properties)

Johnson's evening meal is designed to be easily digestible and rich in nutrients that support sleep and recovery. Research published in the Nutrients journal suggests that the timing and composition of evening meals can significantly impact sleep quality and metabolic health.

"Your last meal sets the stage for your sleep quality and your body's overnight recovery processes. It's not just about what you eat, but when you eat it," Johnson explains.

Following his meal, Johnson takes his evening round of supplements, which may include:

• Magnesium glycinate for relaxation and sleep support
• L-theanine for stress reduction
• Tart cherry extract for its natural melatonin content
• Zinc for immune support

For those looking to optimize their evening nutrition, Johnson recommends using a high-quality blender like the Vitamix A3500 to create nutrient-dense smoothies or soups that are easy to digest before bed.

Evening Wind-Down Activities (8:00 PM - 9:30 PM):

1. Blue Light Blocking (90 minutes before bed)
   • Wears blue light blocking glasses to support natural melatonin production
   • Recommends the BLUblox Sleep+ Blue Light Blocking Glasses
2. Evening Meditation or Breathwork (20 minutes)
   • Practices relaxation techniques to calm the mind and prepare for sleep
   • Uses apps like Calm or Headspace for guided sessions
3. Light Stretching or Yoga (15 minutes)
   • Gentle movements to release physical tension and promote relaxation
   • Follows routines from apps like Down Dog
4. Journaling or Gratitude Practice (10 minutes)
   • Reflects on the day and practices gratitude to promote positive mindset
   • Uses the Five Minute Journal for structured prompts

Final Health Interventions and Sleep Preparation (9:30 PM - 10:30 PM):

• Red Light Therapy (20 minutes)
  • A second session to promote cellular repair and prepare for sleep
  • Uses a device like the Joovv Solo 3.0
• Cool shower or bath (5-10 minutes)
  • Slightly lowers body temperature to signal sleep readiness
  • May use Epsom salts for added magnesium absorption
• Sleep Environment Optimization
  • Sets bedroom temperature to 65°F (18°C)
  • Uses blackout curtains and a white noise machine for optimal sleep conditions
  • Recommends the Marpac Dohm Classic White Noise Machine

Johnson aims to be in bed by 10:30 PM, allowing for approximately 7 hours of sleep before his 5:30 AM wake-up time. He emphasizes the importance of consistency in sleep schedule, even on weekends, to maintain circadian rhythm alignment.

"Quality sleep is the foundation of health and longevity," Johnson asserts. "By creating a consistent and optimized evening routine, you're setting yourself up for better recovery, improved cognitive function, and overall enhanced well-being."

While Johnson's evening routine is comprehensive, he encourages others to start with small, manageable changes. Even implementing one or two of these practices can lead to significant improvements in sleep quality and overall health.