Bryan Johnson’s Daily Longevity Routine Essentials
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Bryan Johnson’s Daily Longevity Routine Essentials
Bryan Johnson’s life is built around a single mission: slowing and reversing biological aging. His daily routine is a precise, repeatable schedule designed to optimize sleep, nutrition, exercise, supplementation, and biological monitoring.
Night Before: Preparing for Sleep
Bedtime: ~8:30 pm, lights out by 8:45 pm.
Sleep environment: blackout room, red lighting before bed, no screens, temperature ~18°C (65°F).
Consistency: wakes without an alarm after 8–9 hours.
Tracking: Whoop and other wearables monitor recovery, HRV, and sleep stages.
Morning Routine
5:25 am – Blueprint Drink
Collagen protein (supports skin & joint health).
Creatine (muscle + cognitive support).
Blueprint Longevity Mix (greens, vitamins, antioxidants).
Prebiotic fibers (inulin, GOS).
5:30 am – Training (60–90 mins)
Strength: resistance and weight training.
Cardio: mix of HIIT and zone 2 endurance.
Mobility & balance: backward sled pulls, stretching, functional drills.
Goal: preserve muscle, cardiovascular health, flexibility, and injury resilience.
6:45 am – Breakfast
Longevity Protein blend.
Blueberry + nut mix (antioxidants + healthy fats).
Collagen, cocoa, EVOO, macadamia nut milk.
Midday & Afternoon
Second meal: nutrient-dense plant-based foods (often lentils, vegetables, nuts, olive oil).
Supplements & medications:
100+ pills daily (Blueprint Essentials, antioxidants, garlic, fish oils, NR/NMN).
Prescription meds: Metformin and Acarbose for metabolic control.
Light activity: walking meetings, hiking, or pickleball on weekends.
Biometrics: daily blood tests, organ age assessments, erection monitoring (yes—even penile function is tracked as a longevity biomarker).
Evening Routine
Final meal (~5 pm): light, plant-based, usually low-carb.
Wind-down: minimal light exposure, meditation/relaxation.
No alcohol, caffeine, or sugar.
Strict cutoff: no work stress late in the evening.
Daily Routine Themes
Precision & consistency – every day is nearly identical.
Caloric discipline – ~2,250 calories/day, slightly restricted.
No processed foods – avoids sugar, refined oils, alcohol, dairy.
High supplementation – 100+ pills + specific Rx drugs.
Constant measurement – he quantifies nearly every biological marker.
✅ Takeaway: Johnson’s essentials can be distilled to:
Early bedtime + optimized sleep.
Morning supplementation drink.
60–90 min structured exercise.
Plant-based, calorie-restricted diet.
Heavy supplementation + medications.
Continuous tracking and biological monitoring.
Bryan Johnson source instagram: https://www.instagram.com/p/DJ2w6tKS4IV/?img_index=1
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