Inside Bryan Johnson's Morning Routine: Measurement, Supplements, Exercise, and a Stack of Therapies

Starting with Measurement

The day begins in the bathroom. Johnson steps on a Withings smart scale that tracks weight and body composition. He describes body composition as the ratios of fat, muscle, bone, and water in his body, which the device estimates using electrical impedance.

The last measurement of the morning block is inner-ear temperature, which he treats as another daily health indicator. He reports that his body temperature has dropped almost 4°F over the past few years, and he says evidence suggests a lower basal body temperature can help longevity.

Hair Care

Before bed the previous night, Johnson applied a hair serum he says is tailored to his genetics. In the morning he applies his custom eight-ingredient Blueprint hair serum, which he says supports hair growth and scalp health. He explains that the ingredients need only a few minutes to take effect, so he soon washes them out with a Blueprint peptide shampoo.

For viewers who want a cheaper option, he suggests 5% minoxidil applied daily. He then uses a silicone scalp scrubber, which he says stimulates circulation and gently exfoliates the scalp. After that he wears a Blueprint red-light laser cap. He says the cap enhances absorption and helps the ingredients reach the right receptors along the follicle. He cites a recent study in which 25 minutes of laser-cap use every other day for 16 weeks produced a 39% increase in hair growth.

Light for the Circadian Rhythm

Johnson wakes before sunrise, so one of his first steps is turning on a 10,000-lux light. He says it mimics natural sunlight and signals to his body that it is daytime. He describes this as setting his circadian rhythm, the internal clock he says governs energy, alertness, and hormone production during the day. For people who wake with the sun, he suggests a walk outside instead, ideally when the UV index is low, below 3 or 4.

Water and the Longevity Mix

By 5:20 a.m. he is in the kitchen with a glass of filtered water. The water comes from an under-counter reverse osmosis system that purifies and remineralizes it. He says the system removes microplastics, heavy metals, and pharmaceutical residue from Los Angeles tap water.

He uses the water to mix his Blueprint longevity mix. He says it replaces about a dozen pills he used to take. The ingredients he names are:

glycine, for collagen production
creatine, for brain and muscle performance
Ca-AKG, for inflammation and mitochondrial function

He takes the drink with other morning supplements, which he lists as essential capsules, advanced antioxidants, and ashwagandha and rhodiola.

He acknowledges that he is showing products he built and says viewers can buy their own elsewhere. His reason for making his own was the difficulty of sourcing from companies that did not publish third-party lab results. Now that he sources and manufactures the products himself, he says he trusts that he knows what he is eating.

The guiding rule for everything he consumes, he says, is "every calorie must fight for its life." In his account, he and his team reviewed the scientific evidence, identified the best-performing foods and nutrients, and put them into his foods and pills.

Breakfast and Protein

Breakfast is a blend of protein, collagen, and extra virgin olive oil, spooned into a glass and topped with strawberries, raspberries, blackberries, and blueberries. He says the combination supports skin and joints, provides a complete amino acid profile, and delivers high polyphenols that reduce oxidative stress.

His daily protein target is 1.6 g per kilogram of body weight, or 0.74 g per pound. For him that works out to 130 g a day. He says adequate protein is essential both for keeping existing muscle and for building more.

Why the Routine Was Simplified

Johnson returns to the simplification theme here. He says the routine was quite complicated when he started the project several years ago. Recently, he and his team reviewed every element and asked whether it belonged. He says what remains is "really simple" and focused on the things that really work.

Monitoring the Environment and Testing Biological Age

Before the rest of the day, he checks his home environment. His systems track carbon dioxide, temperature, humidity, and airborne particles and chemicals. The goal, he says, is air that is as clean as possible.

He says he does some kind of test nearly every day. On this day it is an at-home blood test for speed of aging. He pricks his finger and fills a blood spot card. He says the test estimates how fast he is aging and gives the biological age and health of 11 key organ systems, including the heart, brain, liver, and immune function.

He reports a lowest speed-of-aging reading of 0.48 and a best-three-test average of 0.50. He interprets this as meaning he is aging roughly 50% slower than normal.

Exercise

At 5:35 a.m. comes what he calls his favorite part of the morning. "Exercise is meditation. Exercise is prayer," he says, adding that the science clearly shows exercise is among the best things a person can do for their health.

His sessions cover four areas: strength, cardio, balance, and flexibility. In practice that means:

resistance training to build and maintain muscle
high-intensity interval training for cardiovascular health
mobility and balance drills to keep the body resilient and avoid injury

Sauna, Then Red and Near-Infrared Light

Right after exercise he goes into the sauna, which he calls one of his new favorite longevity tools. His protocol, which he says is based on the evidence gathered so far, is 20 minutes at 200°F (93°C). He claims it boosts heart health and metabolism, reduces inflammation, and that sweating dramatically lowered the toxins in his body. He mentions, half-jokingly, that he places ice packs on his groin to keep it cool.

He frames the sauna within a broader goal: finding the highest-performing therapies for longevity. He says his team is "pretty excited so far" about sauna, which suggests it is still under evaluation.

Next is whole-body red and near-infrared light therapy. The device has hundreds of small emitters at specific wavelengths. He says it supports skin health, reduces inflammation, speeds recovery, and boosts cellular health. He also notes that he is normally naked for it.

Shockwave Therapy for the Joints

Johnson describes joints as a major problem for people as they age, because they limit the ability to do things people love. He calls his shockwave therapy the first whole-body proactive therapy of its kind, "first in world" in his words. He does three sessions a week at 4,500 shocks per session and says it has done wonders for his joints. He admits it "hurts like hell" but presents that as desirable: "Seek out the pain."

Second Meal: Super Veggie

Back in the kitchen, he eats what he calls Super Veggie: lentils, broccoli, cauliflower, mushrooms, and some fermented food, drizzled with extra virgin olive oil. He stores his food in food-grade stainless steel containers. His stated reason is to avoid forever chemicals and microplastics that can come from plastic containers. He repeats that every ingredient has "fought for its life" to get into the routine, selected for nutrients, fiber, and antioxidants.

Hyperbaric Oxygen: The Therapy He Ranks Highest

Johnson calls this the point where the routine "gets a little strange." Hyperbaric oxygen therapy (HBOT) saturates the body with 100% oxygen under high pressure. He says it accelerates healing, rebuilds the microbiome, supports brain health, and increases vascularization throughout the body.

He calls it a gamble, since it meant installing "a gigantic space-like device" in his gym. After 90 days, he says it has been the most effective therapy of the entire project. The results he reports are:

lengthened telomeres
fewer senescent cells
elimination of systemic inflammation
a reduced marker for Alzheimer's
a rebuilt microbiome
dramatically improved skin health

He works during his 90-minute chamber sessions. He explains that this is possible because the oxygen concentration inside the chamber is 21%, the same as the atmosphere.

Work and the Rest of the Day

After HBOT he goes to his office. He pushes back on the assumption that he spends the whole day on longevity. He says he runs three businesses and is a full-time content creator. He adds jokingly that the most important thing he could be doing with his time is trolling people on social media.

Final Meal at 11 a.m. and the Advice He Emphasizes Most

Around 11:00 a.m. he eats his last meal of the day. Unlike the first two, it changes daily, but it is always some combination of legumes, vegetables, nuts, seeds, berries, and extra virgin olive oil. On this day it is a roasted vegetable bowl with lentils, zucchini, and cauliflower.

He eats early so his body finishes digesting before he goes to sleep at 8:30 p.m. He says this dramatically lowers his resting heart rate, which in turn dramatically improves his sleep.

For people starting out, he calls this the single most powerful thing they can do for their health: eat earlier and lighter to lower resting heart rate. He says that once someone masters this, a general rule becomes clear. Anything that raises heart rate before bed is bad for sleep, and anything that lowers it is good. He closes by repeating that HBOT is the best therapy he has done since starting the project.