Bryan Johnson’s Morning Routine: A Blueprint for Optimal Health and Longevity

TLDR;

• Bryan wakes up naturally between 4:30 and 6:00 am, valuing morning tranquility.

• He starts his day with temperature checks and UV light exposure to align with circadian rhythms.

• His supplementation includes iron, vitamin C, and 60+ other tailored nutrients.

• Bryan incorporates blue light therapy, eye care routines, and red light therapy.

• His meals are nutrient-dense, vegan, and part of an intermittent fasting regimen.

• A daily workout ensures comprehensive fitness and longevity.

Bryan Johnson’s morning routine is a carefully crafted sequence that promotes longevity, peak health, and cognitive function. From waking up naturally to strategically timed supplements and workouts, every detail is tailored to optimize his performance.

While Bryan’s routine is informed by cutting-edge diagnostics, those looking to follow his path can benefit from personalized insights through Mito Health, who was also the official diagnostics partner for his Don't Die Summit in September 2024.

Waking Up: Natural and Early

Bryan Johnson starts his day naturally between 4:30 and 6:00 am without using an alarm clock.

Allowing his body to wake up naturally aligns with his dedication to circadian rhythm optimization. Early mornings grant him solitude, which he cherishes for reflection and focus.

Temperature Check

The first step in Bryan’s day involves measuring his body temperature. Unlike the average person’s baseline of 37.1°C, Bryan typically records a lower temperature of 35.3°C.

This measure serves as a personalized indicator of metabolic efficiency and stress levels, enabling him to fine-tune his approach to health optimization.

UV Light Exposure

Since Bryan rises before sunrise, he incorporates UV light exposure to compensate for the absence of natural sunlight.

This practice supports his circadian rhythm, boosts vitamin D levels, and improves sleep quality.

Morning light exposure also has secondary benefits, including enhanced immune function, productivity, and mood stabilization.

Supplementation

Bryan’s first supplements of the day are iron and vitamin C, taken together for maximum absorption. This pairing not only prevents iron deficiency but also improves energy levels and supports immune health.

He also took rapamycin for nearly five years but made the decision to stop rapamycin due to health concerns. Despite adjusting dosages, he experienced side effects like skin infections, lipid abnormalities, high blood sugar, and increased heart rate. His team concluded the risks outweighed the benefits.

Later in his routine, Bryan takes approximately 60 additional supplements, including collagen peptides, inulin, and probiotics, tailored to his specific health goals.

Weighing and Body Metrics

Bryan diligently tracks his body metrics each morning by stepping on a digital body scale.

This practice helps him monitor his progress and maintain alignment with his health objectives, offering a snapshot of his internal and external well-being.

Light and Eye Therapy

Bryan incorporates five minutes of blue light therapy to maintain healthy skin and meditate. This dual-purpose habit allows him to focus on his breathing while enjoying skin-enhancing benefits.

For his eyes, Bryan uses iTear100, a device that prevents dry eyes. Although the experience can be intense initially, it provides long-term ocular benefits.

He also uses cataract-prevention eye drops, emphasizing his commitment to preserving vision health.

Breakfast and Red Light Therapy

While wearing a red light cap to combat hair loss, Bryan prepares his nutrient-dense breakfast.

His meals include a super veggie mix (broccoli, cauliflower, black lentils, mushrooms, garlic, and ginger) and a nutty pudding made of protein powder, blueberries, and blackberries. These foods deliver essential nutrients for energy and cellular repair.

A Comprehensive Workout

Bryan dedicates 30 to 60 minutes to exercise each morning, incorporating cardio, high-intensity interval training (HIIT), weightlifting, and flexibility exercises.

This comprehensive routine is designed to boost cardiovascular health, build muscle, and improve joint mobility—all critical components of longevity.

Intermittent Fasting and "Morning Dinner"

Bryan’s eating window spans only five hours (6–11 am), during which he consumes 2,250 calories. His primary meal, taken at 11 am, aligns with the principles of early time-restricted feeding.

Bryan’s vegan diet, featuring over 70 pounds of vegetables monthly, underscores his commitment to nutrient density and longevity.

Conclusion

Bryan Johnson’s morning routine is a masterclass in biohacking and discipline. Each habit, from natural wake-ups to meticulously crafted meals, contributes to his overarching goal of living longer and healthier.

By prioritizing science-backed practices and consistent tracking, Bryan exemplifies the power of precision health strategies.

For those looking to adopt similar routines, his practices provide an inspiring framework for achieving peak physical and mental performance.

Also Read:

Mito Health Partners with Bryan Johnson’s Don't Die Summit

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