The idea of eternal life remains science fiction for most of us. For one man, however, it’s a goal and a purpose. Bryan Johnson, a tech centimillionaire turned biohacker, has dedicated the past few years of his life trying to evade aging — a project he named Blueprint.

So far, his efforts seem to be highly successful. Bryan now ages slower than 99% of 20-year-olds, and his biological age is five years lower than his chronological age. 

Although his wealth has been instrumental in this achievement, Bryan couldn’t have made it without discipline and dedication. Bryan Johnson’s daily routine is packed with activities aimed at making him look and feel younger. You can find the details of his schedule on his website, while this article provides a summary of different areas of his life.

Bryan Johnson biohacking routine: 7 daily habits

To fully understand the day-to-day activities of the most successful biohacker, we’ll break down the following aspects of Bryan Johnson’s routine:

1. Sleep

2. Exercise

3. Diet

4. Supplements and medication

5. Skin and hair care

6. Oral care

7. Work and other activities

Sleep 

Bryan Johnson's day starts the night before. Due to its long list of benefits for the body and mind, sleep is one of Bryan Johnson’s priorities in life, so he makes plans around it. He goes to bed at around 8:30 pm and usually falls asleep within three minutes of lying down. He aims to get eight to nine hours per night.

Here are some of the practices that helped Johnson achieve high-quality sleep consistently:

• 30–60-minute wind-down routine

• Bedroom temperature of 60–67°F

• Dimming lights one to two hours before bed (and switching to red light)

• Blacked-out room during sleep

• Limiting screen time at least an hour before bed

• Comfortable bed with breathable bedding and light sleepwear

• Temperature-controlled mattress

• Skipping dinner and keeping lunch light

• Avoiding stimulants after noon

Bryan also monitors his sleep each night with the Whoop app and wearable device. He’s had consistently high scores on the app and even achieved a six-month streak with 100% sleep performance.

Another notable fact about Bryan Johnson’s sleep routine is that he doesn’t use alarms and instead wakes up naturally at around 5 am. To prepare his mind and body for the day, he’ll do a five-minute meditation or breathing exercise.

Source: Bryan Johnson’s YouTube channel

Exercise

Bryan Johnson works out almost every day and prefers to do so in the early morning, around 5:30 am. His sessions take about 60–90 minutes and encompass strength, cardio, flexibility, and balance training. He rotates exercises and combines low-intensity cardio and HIIT to maintain variety and challenge his body in different ways.

Bryan’s exercise regime includes various exercises. Some of his go-to's include:

• Backwards sled

• Suboccipital stretch 

• Levator scapula shrugs

• Hamstring stretch

• Couch stretch

• Poliquin step-ups

• Nordics and reverse nordics

One of the biggest health issues Johnson has struggled with throughout his life is improper posture. That’s why today, he dedicates a significant portion of his daily workouts to strengthening posture-carrying muscles. 

Source: Bryan Johnson’s YouTube channel

Besides his standard workout regime, Bryan Johnson takes a 10-minute walk every morning and evening. He also likes to hike, trail run, ride a bike, and play sports like basketball, tennis, and pickleball over the weekend. 

When working, Bryan takes five-minute breaks every thirty minutes, dedicating them to light physical activity like stretching or dancing. 

Diet 

Bryan Johnson’s diet is vegan by choice and consists mainly of vegetables, nuts, berries, and seeds. It’s carefully crafted to ensure he gets the optimal amount of macronutrients as follows:

• 2,250 calories (10% caloric restriction)

• 130 grams of protein (~25%)

• 206 grams of carbs  (~35%)

• 101 grams of fat (~40%) 

Johnson avoids all potentially unhealthy foods and ingredients, such as sugar, fried food, processed food, dairy, pasta, bread, and canola oil. 

Check out what his daily eating schedule looks like and some examples of the food he eats:

| Meal      | Timing   | Example dish         | Example ingredients                                                                                              |
|-----------|----------|----------------------|------------------------------------------------------------------------------------------------------------------|
| Breakfast | ~6:45 am | Nutty Pudding        | • Protein powder <br> • Nuts <br> • Blueberries <br> • Collagen protein <br> • Cocoa <br> • Extra virgin olive oil                               |
| Lunch     | ~9 am    | Super Veggie         | • Black lentils <br> • Broccoli <br> • Garlic <br> • Mushrooms <br> • Hemp seeds <br> • Fermented foods                                        |
| Dinner    | ~11 am   | Stuffed Sweet Potato | • Sweet potato <br> • Avocado <br> • Tomatoes <br> • Chickpeas <br> • Radishes <br> • Chili powder

As for drinks, Bryan will consume an eight-ounce, nutrient-rich drink before ingesting any food, usually about half an hour upon waking up. This drink comprises various health and longevity-boosting supplements, such as vitamin C, calcium, creatine, ashwagandha, and taurine.

Source: Bryan Johnson’s YouTube channel

Besides that, he only drinks mineralized liquids, such as tea or electrolytes, and stops all fluid intake at 4 pm to avoid interrupting his sleep with bathroom breaks. Keep in mind that this regime works specifically for Bryan and may not work for you, so don’t follow it blindly. In any case, make sure you’re hydrated so your body can function properly.

Supplements and medication 

In one of his interviews, Johnson shared that he takes over 100 pills each day, including prescription medications and supplements. Check out his daily pills and why he takes them:

| Pill                              | Dose        | Purpose                                                                                               |
|-----------------------------------|-------------|-------------------------------------------------------------------------------------------------------|
| ProButyrate                       | 600 mg      | Improves digestion and other functions of the gastrointestinal tract                                  |
| Proferrin (iron)                  | 10.5 mg x 2 | Helps the body produce red blood cells, which deliver oxygen throughout the body                      |
| Garlic (kyolic)                   | 1.2 g x 2   | Reduces central blood pressure and other markers related to cardiovascular disease                    |
| NR (Vitamin B3)                   | 450 mg      | Protects against various conditions, including diabetes, hearing loss, and neurodegenerative diseases |
| Acarbose                          | 200 mg      | Lowers blood sugar levels, improves vascular health, and prevents blood clots                         |
| Metformin                         | 500 mg      | Decreases the risk of aging-related diseases, such as cancer and neurodegeneration                    |
| EPA/DHA/DPA (Omega-3 fatty acids) | 800 mg x 2  | Has a wide range of health benefits, including protection from stroke and cancer

Note that some of these drugs are experimental and prescribed to Bryan based on his specific biomarker measurements and goals. Also, his health is monitored frequently by a team of scientists and doctors. If you’re interested in any of these substances, consult an expert beforehand to prevent unwanted interactions and other negative effects.

Skin and hair care 

At around 7:15 am, after having breakfast, Bryan Johnson will go through his morning skincare routine. He’ll:

1. Wash his face with a gentle cleanser

2. Moisturize with a Vitamin C serum

3. Apply a Retinol Serum

Before going to bed, at around 8 pm, Bryan will repeat these three skincare steps.

Also, whenever he goes outside during the day, especially if the UV index is high, Johnson applies sunscreen to his face. He even carries a UV-protective umbrella to prevent damage to his skin.

Johnson’s hair care routine begins at 5 am when he applies an Rx hair serum and wears a red light therapy cap for six minutes to promote hair growth. Later in the morning, he washes his hair with the Kerlase scalp-stimulating shampoo, massaging the scalp with a soft silicone brush.

Source: Bryan Johnson’s YouTube channel

Oral care

Like most people, Bryan Johnson brushes his teeth, flosses, and uses mouthwash two times a day — in the morning and at night. Among less common daily practices, Bryan uses:

• A waterpik 

• Fluoride-free toothpaste

• A tongue scraper

To combat teeth grinding at night, Bryan wears a SomnoDent Bruxism Device while sleeping. 

Work and other activities

While a significant portion of Bryan Johnson’s time is dedicated to his anti-aging protocol, he also works as the CEO of Blueprint. Typically, he begins work at 7:45 am and says mornings are when he’s most productive. The first thing he does is determine his priorities, focusing on those first. 

To maintain proper posture, Johnson has a desk setup that allows him to switch between sitting and standing. He also stretches every half an hour.

Source: Bryan Johnson’s YouTube channel

While most people use their smartphones, namely social media, throughout the day, Bryan Johnson avoids checking his until he’s had his first hour of focused work. Even after that, his screen time is limited and stops around an hour before bedtime. Instead, he prefers to listen to audiobooks, podcasts, and educational videos and even does so while exercising and eating. 

In the evening, Johnson will spend time with his friends and family, take a warm bath, or listen to soothing music to get ready for sleep.

Bonus read: Bryan Johnson is also an author. Check out our overview of his books and reading recommendations.

How Bryan Johnson created his daily routine

For the majority of his adult life, Bryan Johnson was focused on his career in IT. Despite being highly successful in his field and amassing great wealth, he suffered from depression. One day, Johnson decided to change his life and ditch poor habits that were making him unhappy. As a result, he created Project Blueprint in 2021. 

He gathered a team of scientists who spent years reviewing the available literature and devising a custom anti-aging protocol based on his specific goals, characteristics, and dispositions. The team also regularly monitors Johnson’s progress and updates the protocol accordingly to ensure he’s getting the most by doing the least.

The effectiveness of Bryan Johnson’s anti-aging routine

Every day after waking up, Bryan Johnson will measure body composition markers, such as weight, muscle, fat, hydration, and arterial stiffness. He’ll also track various other biomarkers throughout the year to make sure he’s on the right track to becoming his healthiest self.

Besides slowing down his overall aging by five years, Johnson has managed to reduce the biological age of various organs, including:

• Kidneys: age 25

• Prostate: age 30

• Heart: age 37

He also scores in the top 1% of people in numerous health and fitness markers, including speed of aging and muscle mass function.

Source: Blueprint Protocol 

What you can learn from Bryan Johnson’s routine

While Bryan Johnson’s dedication and results are impressive, it’s important to remember that he invested millions to develop a custom routine and still spends $2 million a year to maintain it. The reality is — most people don’t have as much money and time to devote to longevity efforts. 

Still, you don’t need to be ultra-wealthy to take better ownership of your health and prolong your lifespan. You can fine-tune your diet, sleep, and exercise regime without spending a dime. Recent advancements in science and technology, especially in the field of genomics and gene therapy, can help us stay healthy and youthful for a long time.

For example, whole-genome sequencing (WGS), a type of analysis that can decode nearly 100% of your DNA and provide detailed health insights, is more affordable and easier to use than ever. With platforms such as Nucleus, you can take a simple test at home and receive a comprehensive screening of your genetic profile, ranging from crucial disease risks to nice-to-know personal traits.

Equipped with this knowledge, you’ll know how to prepare for the future and can design your custom longevity-boosting daily protocol.

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These insights can help you make more informed lifestyle choices and adopt positive habits to ensure a longer and healthier future.

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Source: Nucleus

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Featured image source: Ruslan Sikunov