Bryan Johnson, known for his innovative Project Blueprint, adheres to a meticulous morning routine designed to promote longevity and health.

4:30 AM – Wake Up: Bryan begins his day at 4:30 AM, valuing the tranquility of the early hours.

4:35 AM – Hydration: He hydrates with a large glass of water, often with added electrolytes.

4:45 AM – Exercise: His workout includes HIIT, strength training, and stretching, ensuring comprehensive fitness.

6:00 AM – Breakfast: Bryan consumes a nutrient-dense smoothie with greens, protein, and healthy fats.

6:30 AM – Meditation: He dedicates 20-30 minutes to meditation for mental clarity and stress reduction.

7:00 AM – Personal Development: Bryan reads scientific literature and health advancements, keeping his mind sharp.

7:30 AM – Planning: He spends 30 minutes planning his day, setting clear goals and priorities.

8:00 AM – Work: Bryan begins his workday with a structured plan, enhancing productivity.

8:00 PM – Wind Down: Bryan begins winding down at 8:00 PM by dimming the lights and reducing screen time. This helps signal to his body that it’s time to prepare for sleep.

8:30 PM – Relaxation Techniques: He engages in relaxing activities, such as reading or light stretching, to calm his mind and body.

9:00 PM – Supplementation: Bryan takes sleep-supporting supplements, including magnesium and melatonin, based on his body’s needs.

9:30 PM – Sleep Environment: He ensures his sleep environment is ideal, with a cool temperature, blackout curtains, and a comfortable mattress.

10:00 PM – Bedtime: Bryan aims to be in bed by 10:00 PM, striving for 7-8 hours of uninterrupted, restorative sleep.