Bryan Johnson

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Bryan Johnson morning routin 2026

The Foundation: Sleep as a Priority

Every day begins the night before. A strict 8:30 PM bedtime is the non-negotiable anchor of the entire system. In this protocol, sleep is viewed as the number one life priority—the essential “force multiplier” that makes hard things easy and impossible things doable.

The Morning Protocol: A Step-by-Step Breakdown

1. Natural Wake-up (~5:00 AM) The body is calibrated to wake naturally around 5:00 AM without the jarring interruption of an alarm.

2. Oral Hygiene & Circadian Reset The morning begins with a thorough oral health stack: water pik, floss, brushing, and a tongue scraper. To support the circadian rhythm before sunrise, a 10,000 lux light is used for 6 minutes, often paired with a 6-minute laser cap session for hair health.

3. Mental Alignment A brief 6-minute window is dedicated to breathwork or meditation. This is designed to prime the mind and body for the physical demands of the day.

4. Targeted Pre-Workout Nutrition The fueling process is highly specific, involving a blend of longevity molecules and gut-health support:

  • The Drink: 8 oz of water mixed with Longevity Mix, 5g of Creatine, and a microbiome blend (GOS, inulin, and arabinogalactan).
  • The Meal: Longevity Protein paired with a Blueberry Nut Mix, 11g of collagen peptides, 1 Tbsp of extra virgin olive oil (EVOO), and fresh berries.
  • The Supplement Stack: A curated list including Essential Capsules, Advanced Antioxidants, Ashwagandha, Omega-3s, Proferrin, and NR or NMN.

5. The 90-Minute Training Block Exercise is a foundational pillar, consisting of a rotation of cardio, strength training, balance, and stretching. High-intensity interval training (HIIT) is integrated twice per week. This time is also used for “passive learning” via audiobooks or podcasts.

6. Heat and Light Therapy The protocol moves into a 20-minute sauna session at 200°F (93°C). Specific measures are taken to protect the body from extreme heat, including a wool hat, ice packs for fertility protection, and experimental face/neck cooling for skin health. This is followed by 6 minutes of Red/Near-Infrared (NIR) light therapy.

7. Recovery and Maintenance The morning concludes with a peptide-based hair care routine and a three-step skincare process (cleanser, serum, and moisturizer).

8. The Breakfast Feast The final meal of the morning is a nutrient-dense spread of veggies, legumes, more EVOO, nuts, seeds, and decaf coffee with macadamia nut milk, supplemented by approximately 50 supermolecules.

top 3 Skincare ingredients by Bryan Johnson

  1. SFC (Disodium Succinoyl Farnesylcysteine) is a novel compound that supports healthy inflammatory balance, showing improvements compared to niacinamide, the leading active in most creams.

    In a clinical trial, 1% SFC statistically outperformed 5% niacinamide at reducing visible wrinkles, improving texture, hydration, radiance, luminosity, and brightness, as well as improving the overall healthy appearance of the skin.
  2. NMN (Nicotinamide Mononucleotide) is an NAD+ precursor. It has been studied for its role in cellular energy and healthy aging pathways. In skincare formulations, it may help support the skin barrier and antioxidant defenses
  3. hyaluronic acid retains moisture, granting the skin extra firmness and an improved texture.

Bryan Johnson routine for longevity

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.

Bryan Johnson hair health routine

First thing in the morning – red light therapy for 6 minutes

Bryan Johnson uses Capillus 312 diode laser cap.

Secondly applies custom hair formulation: (applied once or twice per day)

Caffeine USP 1%
Finasteride USP 0.25% (
Minoxidil USP 5% (Minoxidil is clinically proved to increase hair growth)
Azelaic Acid 1.5%
Diclofenac 0.5%
Tea Tree Oil 5%
Rosemary Oil 0.37%
Ginko Biloba 0.05%
Biotin 0.01%
Melatonin USP 0.0033%

Third – microneedeling. He uses Dr. Pen M8, but he does not specify the exact cartridge he use.

Fourth – Grey Hair reversal –

GR7 – 3-4x per week + Mayraki 1-2x per week

His general advice is to start early – before you start losing hair

Current skincare routine 2024 January

Official routine