Bryan Johnson’s Daily Routine
A Glimpse into Bryan Johnson's Anti-Aging Schedule
Bryan Johnson, a visionary entrepreneur, and tech innovator, is a prominent figure in the landscape of transformative ideas. With a track record that includes founding companies like Braintree and OS Fund, he has demonstrated exceptional entrepreneurial skills. He has recently started Project Blueprint, where he aims to consume an extensive supplement list and follow a strict diet to focus on anti-aging. Join us on a journey to explore his daily habits, strategies, and the mindset that has pushed him to the forefront of innovation. Here’s what the Bryan Johnson routine looks like.
- Published: May 6, 2025
- Last Updated: May 20, 2025
- Wakeup
- Body Measurement
- Hair Serum
- Meditation
- Hydration
- Workout Routine
- Breakfast
- Morning Supplement Routine
- Skincare And Hygiene Routine
- Morning Cardio
- Second Breakfast
- Morning Work Routine
- Dinner in The Morning
- Supplements With Unique Dinner
- Anti-Aging Therapies
- Macro Breakdown
- Afternoon Work Routine
- Evening Wind Down Routine
- Skincare Routine
- Sleep
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5:00 AM
Wakeup
For Bryan Johnson, waking up isn’t just a moment—it’s a reflection of everything he did the day before. His morning begins with systems in place to track recovery, reduce biological age, and maintain consistency. Every detail, from lighting to body temperature, serves a larger goal: staying optimized for the long term.
- Wakes up naturally: He rises around 5:00 a.m. without an alarm, avoiding the stress abrupt wake-ups can place on the nervous system.
- Health data review: Right after waking, he checks key metrics like resting heart rate, heart rate variability, and respiration rate. These indicators help guide decisions throughout his daily routine.
- Morning light exposure: He immediately gets 3–4 minutes of 10,000 lux light into his eyes. This supports his circadian rhythm and energy levels, forming a key part of his morning routine.
- Body temperature reading: Uses an inner ear thermometer to check for changes. His baseline body temperature has dropped by about 5°F over the years, which he attributes to improved metabolic function from his anti-aging routine.
- Spotting early signs: A higher-than-normal temperature may signal something is off—like poor sleep quality or internal stress—prompting adjustments in his day.
The wakeup phase in Bryan Johnson’s daily routine is quiet but intentional. It’s not about rushing into the day—it’s about checking in with the body, using data as a guide, and starting with balance. This approach supports everything that follows in his full health and longevity plan.
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5:00 AM
Body Measurement
Data is a core part of how Bryan Johnson makes decisions about his health. Before he eats, exercises, or works, he first checks the stats that reflect what’s happening inside his body. This part of the routine isn’t about guessing—it’s about tracking long-term trends that support his age reversal goals.
- Weight tracking: He steps on a smart scale every morning to measure his weight. This helps him keep track of any sudden fluctuations that could impact the his routine and diet.
- Body fat and muscle analysis: The scale also gives him a daily snapshot of body fat percentage and muscle mass, which are key metrics for maintaining results from his workout routine and overall fitness habits.
- Hydration levels: He reviews hydration data to make sure he’s starting the day in a well-balanced state. Staying hydrated plays an important role in his anti aging routine and daily performance.
- Arterial stiffness check: One of the more advanced features of his scale is measuring arterial stiffness, a marker of cardiovascular health that he tracks closely as part of his biohacking routine.
- Smart scale used: All of this is done using a Withings scale, which automatically logs and syncs his stats for consistent tracking throughout his daily routine.
Monitoring these body stats is one of the many tools that keep his day informed and focused. It’s a quick step, but it helps guide everything else in his full routine—from workouts and supplements to sleep and recovery.
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5:00 AM
Hair Serum
Hair care isn’t just about appearance for Bryan Johnson—it’s part of a larger plan to slow biological aging. His scalp and skin steps are built into the early part of the day, supporting circulation, hydration, and cellular repair before the work begins.
- Hair serum application: Applies a specialized serum developed under the Blueprint system. This is one of the first actions in his hair routine and supports long-term scalp health.
- Scalp massage: Uses a silicone scrubber for 1 to 2 minutes to massage the product into his scalp. This helps increase blood flow and supports healthier hair as part of the overall Bryan Johnson anti aging routine.
- Red light therapy: Wears a red light hair cap for 6 minutes, targeting scalp tissue to support regeneration and hair density. This tool is a consistent part of his biohacking routine.
- Teeth brushing: Brushes his teeth while wearing the hair cap. This step fits into his dental routine and reflects his habit of stacking tasks efficiently within the Bryan Johnson full routine.
- Face washing: Washes his face to fully wake up and refresh his skin—an early part of his skin care routine that also supports hydration and cleanliness.
This part of his morning shows how even personal care is purposeful. From scalp care to oral hygiene, each step contributes to the broader goals of his routine focused on longevity and high function.
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5:00 AM
Meditation
Before diving into his workday, Bryan Johnson takes a few quiet minutes for mental reset. It’s not long or complicated, but it helps shift him into a calmer, more focused state. This short practice plays a quiet yet steady role in how he maintains clarity and discipline throughout the day.
- Daily practice duration: Sets aside 5 minutes each morning for either a breathing exercise or meditation, depending on how he’s feeling that day.
- Focus and calm: This simple step helps settle his mind and prepare his nervous system, giving him a more grounded starting point for the rest of his daily schedule.
- Body awareness: Breathing slowly and with intention helps him tune into his physical state—an important step for staying connected to how his body feels before entering his workout routine.
- Mental reset: This moment of stillness works like a reset button, supporting focus, reduced tension, and better decision-making across his daily routine.
- Supportive habit: Though brief, it plays a role in his anti-aging routine by reducing stress—one of the biggest contributors to long-term health issues.
This short meditation session may seem minor, but it’s a key part of staying mentally steady. As with many steps in his full routine, consistency matters more than intensity—and that’s what makes it effective.
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5:25 AM
Hydration
The first thing Bryan Johnson consumes in the morning isn’t coffee or breakfast—it’s a carefully prepared drink designed to nourish his body at a cellular level. This early hydration step is planned with long-term health in mind and is built around ingredients tested for safety and purity.
- Timing of intake: At 5:25 a.m., he drinks an 8 oz (236 mL) mix to support hydration and overall longevity.
- Longevity mix: Includes 1 scoop of the Blueprint Longevity Mix, which is formulated with nutrients that support his anti aging routine.
- Collagen protein: Adds 11g of Blueprint Collagen Protein to support skin health, joints, and recovery—an important part of his skin care and fitness habits.
- Creatine: Consumes 2.5g of standalone Blueprint Creatine, which combines with the 2.5g already in the Longevity Mix for a total of 5g. Creatine supports muscle performance and energy, aligning with the goals of his workout routine.
- Prebiotic fiber: Mixes in ½ teaspoon of galactooligosaccharides, a prebiotic that supports gut health and digestion.
- Inulin: Adds 1 teaspoon of inulin, another prebiotic fiber known to support healthy gut bacteria and overall digestive health.
- Supplement safety: All ingredients come from the Blueprint supplement line, which he trusts because they are third-party tested—an important standard in his daily routine and supplement protocol.
This early hydration step reflects how serious he is about starting the day with intention. From skin to gut to muscle health, it supports multiple systems at once, making it a consistent piece of the Bryan Johnson full routine.
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5:30 AM
Workout Routine
Physical training is a key pillar of Bryan Johnson’s daily schedule. His focus isn’t just on strength or endurance—it’s about maintaining total-body health through movement, balance, and recovery. Each session is structured to support not only performance but also long-term function and healthy aging.
- Start time and duration: Begins his workout at 5:30 a.m. and trains for 60 to 90 minutes. This consistency is a core part of the Bryan Johnson workout routine and morning structure.
- Training focus: Combines strength training, flexibility, balance work, and cardio to support different areas of physical health.
- Exercise style: Includes high-intensity intervals, resistance exercises, and functional movement patterns. These elements help maintain mobility and metabolic health, all essential to his anti-aging routine.
- Mental engagement: Rotates between music, audiobooks, podcasts, or educational videos during workouts to stay mentally active while training.
- Weekend activity: Keeps moving on weekends with outdoor activities like hiking, biking, pickleball, climbing, or other recreational sports—making physical activity a natural part of his full fitness routine.
Each session is designed to push the body while protecting it, striking a balance between effort and longevity. His training routine is a steady part of the day that supports everything from heart health to energy levels.
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6:45 AM
Breakfast
Breakfast in Bryan Johnson’s daily routine isn’t chosen on impulse—it’s designed with clear intent. Every ingredient supports his physical recovery, cognitive function, and long-term health. This early meal is a blend of nutrients aimed at keeping his body strong, his brain sharp, and his aging process slowed.
- Meal time: He eats breakfast at 6:45 a.m., shortly after his workout. The timing helps with post-training recovery and supports his morning routine.
- Protein base: A serving of Blueprint Protein forms the core of the meal, delivering essential amino acids to support muscle maintenance and repair.
- Blueberry Nut Mix: One scoop of the Blueprint Blueberry Nut Mix is blended in to add fiber, antioxidants, and a boost of natural flavor.
- Collagen protein: 11g of Blueprint Collagen Protein is included to support skin health, joint function, and recovery—an important part of his skin care and anti-aging habits.
- Olive oil addition: He mixes in 1 tablespoon of Blueprint Extra Virgin Olive Oil to support heart health and provide a source of healthy fats.
- Cocoa powder: 6g of Blueprint Cocoa is added for its polyphenols and anti-inflammatory compounds, contributing to long-term health goals tied to the Bryan Johnson diet.
This breakfast isn’t flashy or complicated, but it’s consistent—and built to do a lot with a small list of ingredients. It’s one more part of the Bryan Johnson routine where food serves a clear purpose in helping the body stay strong and age more slowly.
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6:45 AM
Morning Supplement Routine
After breakfast, Bryan Johnson doesn’t waste time. He moves straight into his supplement stack—each one selected for a specific purpose. These aren’t random choices; they support brain function, cellular repair, digestion, and long-term energy. Taken consistently, they form a key part of his broader age-reversal strategy.
- Blueprint Essential Capsules: Begins with 2 capsules that deliver essential vitamins and minerals, helping form the base of his supplement routine.
- Blueprint Softgel: Adds 1 softgel for additional micronutrient support, especially fat-soluble compounds that complement his diet.
- NAC + Ginger + Curcumin: Swallows 3 capsules that blend antioxidant and anti-inflammatory compounds to support cellular health and recovery.
- Red Yeast Rice + Garlic: This single capsule combines ingredients known for supporting healthy cholesterol and cardiovascular function.
- Omega-3s (EPA/DHA/DPA): A daily dose of 800mg fuels brain health and helps manage inflammation—important for staying sharp and physically active.
- ProButyrate: Instead of standard probiotics, he takes 600mg of this short-chain fatty acid to nourish beneficial gut bacteria and support digestion.
- Proferrin (heme iron): This 10.5mg dose supports healthy iron levels, which can affect energy, endurance, and oxygen transport throughout the day.
- NR or NMN: Depending on the day, he alternates between 450mg of Nicotinamide Riboside or 500mg of NMN to support mitochondrial function and slow cellular aging.
- Acarbose: At 200mg, this prescription helps reduce glucose spikes after meals, fitting into his longevity-focused approach to diet and metabolism.
- Metformin: A 500mg dose of this common medication rounds out the stack, supporting blood sugar control and metabolic health.
- Learning during supplements: While taking everything, he keeps his brain engaged with a podcast, audiobook, or educational video—blending knowledge into his routine just like nutrition.
This part of Bryan Johnson’s daily schedule shows how intentional he is with both time and health. Every supplement is backed by a reason—and taken consistently, they work together to support energy, clarity, and long-term performance.
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7:15 AM
Skincare And Hygiene Routine
Bryan Johnson treats skincare and hygiene with the same level of consistency as his supplements and workouts. These daily habits aren’t about appearance alone—they serve a functional purpose in slowing aging, protecting the skin, and promoting circulation.
- Routine timing: The hygiene process begins at 7:15 a.m., right after his morning supplement stack.
- Cleanses the face: A gentle cleanser removes oil and prepares his skin for the next products in his routine.
- Applies a barrier serum: Strengthens the skin’s outer layer to protect it from environmental stress.
- Vitamin C serum: He uses this to support collagen production and brighten his complexion—an important part of his anti-aging routine.
- Moisturizes: Locks in hydration and helps maintain skin balance throughout the day.
- Sun protection: Sunscreen is added if the UV index exceeds 3, helping to prevent long-term sun damage as part of his skincare habits.
- Shower process: His body is cleaned with body wash, and he exfoliates two to three times a week using a Japanese washcloth for deeper skin care.
- Washes hair: Uses Blueprint Peptide Shampoo and massages his scalp with a silicone brush for 60 seconds to boost circulation.
- Follows with serum: After drying, he applies Blueprint Peptide Serum and repeats the massage—part of his broader hair care and anti-aging routine.
This hygiene sequence fits naturally into the Bryan Johnson daily routine. It’s structured, simple, and aligned with the rest of his morning habits—proving that even basic self-care can support larger health goals.
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7:45 AM
Morning Cardio
Before diving into focused work, Bryan Johnson takes a few intentional steps—literally. He uses this brief window between physical care and mental output to get his body moving and set the tone for a focused, tech-free start to the workday.
- Walk timing: At 7:45 a.m., he steps outside for a short 10-minute walk. This light morning cardio adds movement without intensity and supports circulation after his strength session.
- Fresh air and rhythm: Walking outdoors helps him stay grounded and aligned with his natural circadian rhythm, an important part of the Bryan Johnson morning routine.
- Workday kickoff: After the walk, he begins work without distraction, placing his highest-value tasks early in the day—when his mind is sharpest.
- Desk posture: Alternates between sitting and standing at his desk to support posture, mobility, and long-term joint health.
- No distractions: Avoids checking messages or social media until at least one hour of deep work is complete, protecting his mental clarity and productivity.
This short cardio break acts as a bridge between physical recovery and deep mental output. It’s not just a warm-up—it’s a conscious pause that helps keep the Bryan Johnson routine focused, healthy, and distraction-free.
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9:00 AM
Second Breakfast
Mid-morning, Bryan Johnson energizes again—but this time with a meal built for gut health, steady energy, and anti-aging support. Unlike traditional breakfast foods, his second meal is rich in fiber, fermented ingredients, and targeted nutrients that align with his long-term health strategy.
- Meal options: He usually rotates between two choices—Super Veggie or Blueprint Metabolic Protein—based on his daily needs and appetite.
- Lentil base: Super Veggie starts with 45 grams of dry black lentils (about 150 grams cooked), offering fiber, plant-based protein, and slow-digesting carbs.
- Vegetables: Adds 250 grams of broccoli (including the stalk), and 150 grams of cauliflower. Sometimes he swaps in broccoli sprouts for variety and added compounds beneficial to his anti aging routine.
- Mushrooms: Includes 50 grams of shiitake or maitake mushrooms, which are known for supporting immune health and gut function.
- Flavor boosters: One clove of garlic, 3 grams of fresh ginger root, juice from a whole lime, and a tablespoon each of cumin, apple cider vinegar, and hemp seeds enhance both taste and nutrition.
- Finishing touches: After cooking, he drizzles the bowl with 1 tablespoon of extra virgin olive oil for healthy fats.
- Fermented foods: Adds 1 to 4 tablespoons of fermented items like cabbage, kimchi, or beets, which support gut health and digestion—a key part of his routine and diet.
This second breakfast isn’t just another meal—it’s part of how he builds resilience into the Bryan Johnson daily schedule. It supports gut health, inflammation control, and consistent energy, all while sticking to the bigger goals of his full longevity-focused plan.
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9:30 AM
Morning Work Routine
Bryan Johnson doesn’t power through hours of work without pause. His morning schedule is built around rhythm—balancing focus with movement. This structure helps him maintain productivity while staying physically active, reducing fatigue and improving mental sharpness as the day unfolds.
- Focused sessions: Works in concentrated blocks, giving full attention to high-priority tasks during the early hours of his Bryan Johnson morning routine.
- Timed breaks: Every 30 minutes, he steps away from his desk for about 5 minutes, using this time to reset both mentally and physically.
- Light movement: Breaks often include walking around the house, stretching, or doing a few bodyweight exercises to keep energy levels steady.
- Mixes it up: Occasionally adds in light chores or a few minutes of dancing—an informal way to stay moving and lift his mood.
- Supports mental clarity: These short activity bursts help him stay alert, reduce stiffness, and improve cognitive performance—key goals in his full routine.
This part of the Bryan Johnson daily routine reflects how he works with his body, not against it. Instead of pushing through long hours at a desk, he builds movement into his workflow—supporting both productivity and long-term health.
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11:00 AM
Dinner in The Morning!
While most people think of dinner as an evening meal, Bryan Johnson flips the script. His final meal comes early in the day—giving his body plenty of time to digest and reset. It’s loaded with nutrient-dense ingredients that support energy, cellular repair, and overall metabolic health.
- Meal timing: Eats his last meal in the morning, allowing for a longer overnight fast.
- Main dish: A 500-calorie stuffed sweet potato acts as the base, offering slow-digesting carbs and fiber to keep him full and fueled.
- Sweet potato portion: Uses 300 grams of cooked sweet potato, which provides steady energy and supports gut health.
- Plant-based protein: Adds 45 grams of cooked chickpeas to boost protein and fiber.
- Fresh produce: Toppings include 12 grape tomatoes, half an avocado, 4 radishes, and ¼ cup of chopped cilantro for flavor and nutrients.
- Spice and acidity: Mixes in 1 large jalapeno pepper, juice from 2 limes and 1 lemon, and 1 teaspoon of chile powder for bold flavor and added micronutrients.
- Finishing touch: Adds 1 tablespoon of Blueprint Snake Oil—packed with healthy fats—to round out the meal and enhance absorption of fat-soluble nutrients.
This final meal shows how Bryan Johnson’s daily routine blends simplicity with purpose. It’s more than just fuel—it’s timed and composed to support his full routine, from digestion to longevity.
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11:00 AM
Supplements With Unique Dinner
This final supplement block isn’t just about adding pills—it’s about continuing a daily structure that supports heart health, hormonal balance, metabolism, and aging. Each item is planned with clear goals in mind and paired with his last meal to maximize impact.
- He includes an omega-3 blend: A total of 800 mg of EPA, DHA, and DPA helps reduce inflammation and support cognitive and cardiovascular function.
- Kyolic garlic is part of the stack: 1.2 g of aged garlic extract is taken to help manage cholesterol and promote heart health.
- To support antioxidant levels: He consumes 1,800 mg of NAC, which also plays a role in liver detox and immune function.
- One half of his Metformin dose: 500 mg is taken with this meal, contributing to blood sugar control as part of his broader anti-aging strategy.
- Iron supplementation: 10.5 mg of Proferrin is included to support energy levels and red blood cell production.
- For post-meal glucose regulation: He divides 400 mg of Acarbose across the day, using some of it with dinner to reduce blood sugar spikes.
- Blood pressure is addressed too: 8 mg of Candesartan is taken to help maintain cardiovascular stability.
- Jardiance plays a role in metabolism: A 10 mg dose supports insulin sensitivity and glucose balance.
- Thyroid medications are consistent: He takes 112 mcg of Levothyroxine along with 60 mg of Armor Thyroid to manage hypothyroidism diagnosed at age 21.
- Hair health gets additional support: 3.75 mg of oral Minoxidil helps complement his topical hair care steps.
- To help manage cholesterol: He injects 140 mg/mL of Repatha every two weeks under medical supervision.
- Tadalafil rounds out the stack: A 2.5 mg dose supports circulation and vascular function.
This wide-ranging supplement lineup reflects the depth of the Bryan Johnson schedule. Each capsule, tablet, or injection fits into a much larger system—one built around performance, prevention, and long-term health.
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Anti-Aging Therapies
Beyond diet, sleep, and supplements, Bryan Johnson adds a few therapies to target cellular health and slow the effects of aging. These sessions are quick, consistent, and designed to support his broader health goals without disrupting his daily flow.
- Red light therapy is part of his morning: He uses red and near-infrared light for 6 minutes each day to support skin health, inflammation reduction, and recovery.
- Hyperbaric oxygen therapy is in rotation: This therapy delivers oxygen at higher pressure, which may help boost tissue repair and improve energy levels.
- Shockwave therapy is used across his body: He currently applies focused shockwaves from head to toe, supporting blood flow, muscle health, and full-body regeneration.
- Therapies are short but consistent: These added treatments take minimal time but are designed to enhance the effects of the Bryan Johnson daily routine.
This group of therapies fits into the structure of his biohacking routine. While small in duration, each one plays a part in helping his body stay strong, responsive, and well-supported over time.
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Macro Breakdown
Instead of simply eating healthy, Bryan Johnson applies structure and purpose to every part of his diet. His macronutrient goals are selected not just for performance but to support longevity, metabolic stability, and overall health.
- Daily energy target: He limits his intake to around 2,250 calories, staying 10% below the standard recommended level to support cellular health and aging.
- Protein focus: A total of 130 grams per day helps with muscle repair and maintenance—especially useful alongside his workout and exercise routine.
- Carb breakdown: He includes about 206 grams of carbohydrates, mostly from vegetables, legumes, and plant-based whole foods that fuel steady energy.
- Healthy fat intake: With 101 grams of fat per day, he emphasizes sources like seeds, nuts, and olive oil to support brain and hormone function.
- Diet approach: Though his plan is largely vegan, he still uses collagen peptides, making his protocol primarily plant-based with one exception.
- Room for flexibility: He has shared that others can personalize this structure by adding meat or other animal proteins, based on their own dietary needs.
This macronutrient framework plays a quiet but steady role in the Bryan Johnson routine and diet. It supports consistent energy, healthy weight, and long-term health—all while fitting neatly into his daily structure.
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11:00 AM—07:30 PM
Afternoon Work Routine
Once his meals and supplements are done for the day, Bryan Johnson shifts into another round of focused work. His afternoons are packed, but he doesn’t let productivity come at the cost of his health. Through structure, movement, and discipline, he continues managing multiple responsibilities while staying aligned with his long-term goals.
- Work rhythm continues: Stays consistent with the 30-minute work blocks, adding 5 minutes of light activity after each to keep energy high and his body flexible.
- Movement variety: Walks around, stretches, or does bodyweight movements—these short breaks help maintain blood flow and mental clarity.
- Hydration plan: Drinks mineralized fluids throughout the day, using either tea or electrolytes to support his overall health routine.
- Stops fluids early: Cuts off all liquid intake by 4 p.m. to prevent nighttime bathroom trips that could disrupt his sleep routine.
- Multiple responsibilities: Balances his time as the CEO of several companies—including Blueprint and Don’t Die—while also building content and maintaining his full routine.
- More than one role: In addition to running businesses, he’s also a father and digital creator, making each afternoon a mix of structure and unpredictability.
This part of the day reflects the complexity behind Bryan Johnson’s routine. It’s not just about health—it’s about managing time, energy, and focus while staying grounded in daily systems that keep everything moving forward.
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07:30 PM
Evening Wind Down Routine
After a packed day of meetings, content, parenting, and health protocols, Bryan Johnson shifts gears. The evening is about slowing down—giving his brain and body a clear signal that the workday is over. It’s a quiet part of his day, but just as structured as the rest.
- Starts with movement: He takes a 10-minute walk outdoors to help his body transition from work mode to rest.
- Time with loved ones: Evenings often include moments with friends or family, which provide a sense of connection and calm.
- Chooses a calming activity: He’ll read, meditate, or practice breathwork—simple habits that help bring his nervous system into a more relaxed state.
- Screens are powered down: He turns off devices to avoid the stimulation of messaging, email, or social media.
- Protects his focus: The goal is to avoid mental clutter before sleep, a consistent part of the Bryan Johnson night routine.
- Sleep preparation begins early: By limiting input and slowing the pace, he makes space for a more restful transition into his sleep routine.
This wind down period is more than just habit—it helps signal the end of effort and the start of recovery. It supports Bryan Johnson’s daily schedule by reinforcing the importance of sleep, stillness, and digital boundaries.
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08:00 PM
Skincare Routine
As his day winds down, Bryan Johnson shifts his attention to skin recovery. Nighttime is when repair happens, so his skincare steps are meant to support healing, hydration, and long-term skin health without being overly complicated.
- Face washing is the first step: Clears away sweat, oil, and debris from the day to prep the skin for active ingredients.
- Applies a moisturizer blend: Combines hydration with two active ingredients—vitamin C and retinol—for added support during overnight skin renewal.
- Vitamin C supports skin tone: Helps brighten the skin and defend against environmental stressors built up during the day.
- Retinol promotes repair: This ingredient works overnight to encourage cell turnover and improve skin texture, an important part of his anti-aging routine.
- Keeps it simple but consistent: The focus is on long-term skin health through repeated, proven steps his skincare routine.
This nighttime protocol is short but purposeful. It reflects the same structure and care seen in the rest of his daily routine—focused on maintenance, consistency, and aging better with time.
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08:30 PM
Sleep
To Bryan Johnson, sleep isn’t just rest—it’s a core part of his longevity protocol. Everything in his day is designed to prepare his body for better recovery at night. His sleep data has been studied, measured, and optimized with the same focus he brings to his diet, training, and supplements.
- Targets a low heart rate: Tracks his resting heart rate closely, knowing it’s the most reliable indicator of his sleep quality.
- Aims for fewer beats per minute: The lower his heart rate, the deeper and more restorative the sleep—so much of his routine is designed around supporting this one goal.
- Sleeps early: He’s in bed by 8:30 p.m., giving his body a long, uninterrupted window for deep recovery.
- Falls asleep fast: Usually drifts off in just 1 to 3 minutes, a sign that his sleep routine is aligned with his natural rhythm.
- Gets quality rest: Averages more than 2 hours of REM and 2 hours of deep sleep each night, far above the norm.
- Stays asleep through the night: Rarely wakes for more than 30 minutes total, minimizing interruptions and boosting overall recovery.
This part of Bryan Johnson’s daily routine is quiet—but essential. Good sleep isn’t something he hopes for; it’s something he builds every day, reinforcing the foundation of everything else in his health protocol.
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