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.

Andrew Huberman Routine

Andrew Huberman is an American neuroscientist, a tenured professor at Stanford University, and a podcaster, largely renowned for his research on the brain and the optimization of its functions.

The neuroscience guru gave the public a sneak peek into his daily routine that helps him stay on top of his physical and mental health.

Andrew Huberman’s Morning Routine

Wakes up naturally between 5:30 am and 6.30 am.
Kicks off his day by hydrating with two glasses of water.
This is followed by a glass of AG1 by Athletics Greens for the daily dose of important vitamins, minerals, and probiotics.
Takes a glass of LMNT, an electrolyte drink.
Does Yoga Nidra, a relaxation practice that helps bring the mind and body into a deep relaxation state for 10-30 minutes.
Spends a few minutes stretching
Goes outside for natural sun exposure for about 10 minutes while walking to promote optic flow.
Heads for a workout
Rejuvenates with a cup of Yerba Mate
Takes an ice bath or cold shower for a deliberate cold exposure to help build resilience.
Takes a healthy breakfast consisting of eggs, avocado, and whole-grain toast
Gets ready for work starting with the deep-thinking tasks first.

Andrew Huberman’s Workout Routine

Monday: Leg exercises including calves, quads, and hamstrings.
Tuesday: Heat/cold cycling consisting of five rounds of 20 minutes in a hot sauna and 5-minute ice baths.
Wednesday: Torso exercises involving push and pull
Thursday: Brief cardio exercises such as running, cycling, rowing, and rope jumping.
Friday: High-intensity interval training (HIIT).
Saturday: Arms, neck, and calve exercises such as triceps dip, incline curls, dumbbell curls, chin up, and triceps kickback.
Sunday: Endurance exercises consisting of cardio exercises such as jogging or hiking.

Dietary Choices

Andrew’s diet is as disciplined as his workout routine:

Morning Fasting – He fasts until around 11 AM.
First Meal – Typically a combination of meat, berries, rice, oatmeal, and vegetables.
Afternoon Snack – Includes a protein shake, nuts, and jerky sticks to maintain energy levels.
Dinner – His evening meals are higher in carbohydrates, providing fuel for recovery and the next day’s activities.

Stress Management

To keep stress levels in check, Andrew utilizes the physiological sigh, a simple breathing technique that helps quickly reduce stress and promote calmness.

Supplements

Andrew’s supplement stack is comprehensive, aimed at supporting overall health, hormonal balance, and recovery:

Tongkat Ali and Fadogia Agrestis – For hormonal support.
Fish Oil – For its anti-inflammatory properties.
Ginger and Digestive Enzymes – To aid digestion.
Zinc, Boron, and Vitamin D/K2 – For immune support and bone health.
Grape Seed Extract – For its antioxidant benefits.
Magnesium and Apigenin – To support sleep and relaxation.

Dave Pascoe Routine

Dave Pascoe is a retired systems engineer who is now a biohacker with a desire to prolong not only his health span but also his lifespan. What amazes us about this guy is his looks at 61 years old:

This is what his daily routine looks like.

Morning:

Dave wakes up naturally without any alarm
He kicks off his day by engaging in 8 minutes of Bemer B. Body mat therapy and lower back stretches.
Listens to podcasts or audiobooks
Goes for his morning exercises which include 5 minutes on a mini trampoline, floor stretching for 15 minutes, another 15 minutes with a foam roller when necessary, and 5 minutes on an inversion table (this is also done by Tony Robbins).
Begins his morning care routine which involves brushing his teeth, tongue scraping, washing his face, weight check, and reviewing his sleep scores using fitness trackers such as Oura, Whoop, Garmin, and Eight Sleep.
Takes his morning supplements, proteolytic enzymes, bioregulators, and Qualia Senolytic followed by home-brewed lemon tea mixed with probiotics, fruit and vegetable vitamins, minerals, and collagen peptides.
Goes for a 20-minute Joovy session hopefully before sunrise followed by a CAROL Bike sprint

Mid-morning:

Prepares and takes his pre/post-workout supplement shake which includes ingredients like Rosita cod liver oil, C60 in EVOO, BulletProof MCT oil, and Siberian sea buckthorn oil.
Goes for sunrise exposure if the weather is warm followed by an outdoor walk or run.
Opts for a treadmill session in colder months
Commences P9OX workout or Exercise Snacks throughout the day including TapoutXT 8-Pack Abs XT and P90X Ab RipperX.
Enjoys an infrared sauna session and meditation for 25-45 minutes.
Applies daily peptides when necessary
Takes a shower using Dr. Bronner’s Castille soap and moisturizes with La Roche body lotion
Eats breakfast accompanied by proteolytic enzymes for better digestion

Lunch:

Occasionally takes lunch, primarily opting for nutritious alternatives together with proteolytic enzymes when not too busy
Watches YouTube videos while eating

Afternoon

Takes a break from podcasts, audiobooks, and YouTube videos
Takes dinner typically between 3-5 pm
Takes his evening supplements
Watches Netflix while dining.

Evening:

Switches to smart home features to minimize exposure to blue light
Puts on blue blocking glasses
Continues to watch Netflix while practising balance and flexibility exercises
Enjoys two kiwi fruits
Occasionally snacks on pistachios and chlorella
Practices his bedtime routine which includes dental flossing, brushing his teeth, cleansing his face, and applying skincare treatments.
Prepares for sleep by supplementing with collagen peptides, ketone ester, and rapamycin.
Uses a Bemer B. Body mat to aid sleep
Takes time in prayer and gratitude reflection before sleeping.

Gary Brecka Routine

Gary Brecka is a researcher, human biologist, biohacker, anti-aging, and longevity expert who focuses on helping people become the best versions of themselves. This is what his daily routine looks like:

Morning

Wakes up at daybreak
Splashes water on his face
Brushes his teeth
Takes a cold shower or gets into a cold plunge for between 1-3 minutes
Takes hydrogenated water
Exposes himself to sunlight with minimal clothing
Does grounding or earthing which involve stepping on the ground barefoot.
Does breathwork for about 8 minutes which includes 3 rounds of 30 breaths with an extended breath hold in between

Midday

Takes breakfast
Goes for work
Takes time to reflect and reenergize the mind

Afternoon

Breaks for lunch consisting of a low-carb, high-fat ketogenic, and moderate-protein diet.

Evening

Gary aims for at least 6-8 hours of deep sleep
For better sleep, he avoids taking caffeine 10 hours before bed
He also avoids taking food and alcohol 3 hours before bed.
To prepare for bedtime, Gary dims lights to minimize the effects of melatonin.
His other before-bed rituals include stretching, taking a warm bath, drinking bedtime tea, breathing exercises, and journaling.

Gary Brecka on Instagram

Taylor Swift Fitness Routine

Taylor Swift is a multi-Grammy award-winning American singer/songwriter who has made a name for herself in the pop industry. Besides her heartfelt lyrics and catchy melodies, Taylor continues to captivate fans with her slim physique and incredible energy levels.

Although she’s blessed with amazing genes, Swift does not take anything for granted and employs an intense workout regimen to keep her body in top condition.

Here’s a breakdown of the superstar’s fitness routine.

Cardiovascular Exercise

Taylor prefers running for her cardiovascular exercises as it keeps her body lean and athletic. Running also helps to stretch and relax her legs, especially after long flights.
The pop star also loves doing dance-based workouts at Body By Simone where she combines cardio-based high-intensity interval training (HIIT) with bodyweight exercises.
For a more efficient cardio workout and to keep her legs in good shape, Taylor also gets to run on the treadmill daily for 60 minutes while singing her entire 40-plus songs set list in addition to using an elliptical trainer.

Strength Training:

For strength training, Taylor opts for a good resistance workout performed using free weights and body weights.

Besides giving her the strength to dance on stage and a powerful stage presence, resistance training helps keep her body strong and well-toned.
Taylor works out at DogPound, a celebrity-favorite gym that has created a program with elements of strength training, conditioning, and weight lifting.

Flexibility and Mobility:

For flexibility and mobility, Taylor incorporates Yoga stretches and pilates into her routine.

These exercises are focused on improving her core strength and body balance which not only boosts her flexibility and control but also contributes significantly to her impeccable dance moves on stage.

To further improve her dance moves, Taylor enrolled with the help of a choreographer for a 3-month dance training.

Outdoor Activities:

For outdoor activities, Taylor enjoys nice, long, meditative runs. In addition to helping her stay in shape, running provides a way for her to get out and explore new places.

Healthy Diet:

To keep her body in optimal health, Taylor Swift includes only healthy and nutritious foods in her diet.
Her diet includes moderate proteins, carbohydrates, and fats.
Throughout the week, Taylor ensures that she eats healthy meals which mainly consist of sandwiches, yogurt, and salads.
Taylor steers clear of soda and other sugary drinks opting for fruit salads to fight sweet cravings
For breakfast, Taylor takes buckwheat crepe, parmesan cheese, egg, and orange juice.
Her lunch consists of one large sandwich or a bowl of salad
For dinner, Taylor prefers grilled chicken breast, carrots, broccoli, and garlic green beans.
For snacks, she loves hummus and veggies in between her meals to provide the essential vitamins and fibers.
Taylor indulges herself only on the weekends and goes for ice cream, burgers, and fries in moderation.
She likes to have skinny vanilla lattes on weekdays while for the weekend she loves to have spicy pumpkin lattes from Starbucks.
She also drinks lots of water to keep her body adequately hydrated.

Winston Churchill’s Daily Routine

Born in November 1874, Winston Leonard Spencer Churchill was a British statesman, writer, orator, and soldier who led Britain to victory during the Second World War. He also served as British prime minister in the 20th century.

With all this on his hands, how did Winston manage to produce incredible work and still maintain his life balance?

Morning:

Winston woke up at 7.30 am every morning but remained in bed until 11. Am.
While still in bed, he would take his breakfast consisting of a full English breakfast including sausage, bacon, egg, toast, and leftover meat from the previous night’s dinner.
He accompanied his breakfast with a glass of wine and cigars
He would read all national newspapers while eating his breakfast to keep himself up to date with current affairs.
Continued working from his bed mostly dictating to his secretaries.
To wrap his mornings, Winston read a few chapters of a book while sipping a glass of whiskey and soda.
By 11 am, he would get out of bed and take a quick bath in a tub filled with water at 98 degrees.
After a bath, he took a stroll around his garden supervising his estate

Mid-Day:

After walking around the garden, Winston took whiskey and soda to his study and continued with work.
At 1 pm, he would ask family and friends for a three-course meal accompanied by a bottle of champagne preferably Pol Roger served lightly chilled and cigars.
After lunch, he would return to work supervising workers on his estate or reading a book in his study until 5 pm.
He would then put on pajamas and a black velvet sleeping mask and take a nap for one hour.

Night:

After the nap, Winston woke up, took another bath, and got dressed for dinner.
He began his evening with whiskey and soda
Had multi-course dinner with guests accompanied by drinks and cigars often going past midnight.
Got back to his studies for more work and dictation working through the early hours of the morning.
Retired to bed between 1 a.m-3 am.

David Goggins Daily Routine

David Goggins is an accomplished military man, ultra-marathon runner, motivational speaker, and author. He is the only man to have completed Navy SEAL training, Army Ranger Training, and Air Force Tactical Air Controller training earning him the title ‘’toughest man in the world’’.

So what does a normal day look like for this Superman?

Morning

David is a true early riser as he begins his day at 3.00 am.
Rehydrates with a glass of water
Practices mindfulness meditation for 10 minutes
He either goes for a 2-hour stretching exercise that includes hamstring stretches, hip stretches, quad stretches, tricep, and bicep stretches, as well the side oblique stretches to awaken his muscles, or goes for a run.
Typically runs for 10-15 miles daily depending on whether or not he’s training for an event.
Cycles for 25 miles to work
Takes a 5-mile mid-morning run at 11 am.

Throughout the day

Practices intermittent fasting and delays taking meals until after the mid-morning run
Takes breakfast consisting of bullet-proof coffee with unsalted butter and MCT oil along with steel-cut oats and blueberries or 2 fried eggs to fuel his body.
Gets to work that includes preparing motivational speeches, writing, and managing his business.
Finishes work at around 4
Cycles for 25 miles back home

Evening

Goes for an evening run covering 5-6 miles.
Prepares and takes evening meal consisting of pork chops, grilled beef, chicken, or fish along with steamed vegetables.
Settles to read a book specifically motivational or self-improvement books and even biographies.
Spends time with his wife
Retires to bed at 10 pm

Dr. Sam Bunting Morning Routine

Dr. Sam Bunting is a renowned London-based cosmetic dermatologist and entrepreneur who believes that self-care begins with self-awareness. She opines that adopting certain habits will enable you to win your morning and consequently your day.

Wake Up:

Dr Sam wakes up at 7.00 am.
She then starts her day by practicing Vedic meditation for exactly 22 minutes. This process involves using a mantra to settle the mind and find internal peace for the day.
She sets the meditation mood right by ensuring that the room smells nice which she achieves by lighting jasmine-scented candles.
After meditation, Dr Sam goes for a workout to fuel her body and boost her overall wellness. She combines HIIT on a rowing machine for cardio and resistance training with weights for strength.
She then jumps in for a cold shower spending between 1-2 minutes in cold water to help enhance her mood and boost alertness.
She then goes ahead to take a protein-rich breakfast.

Physical Activity:

To fuel her body, Dr Sam carries out invigorating exercises to boost energy levels and improve general wellness.
She uses a combination of HIIT exercises with a roller and cardio exercises to get a total body workout in a short period.
She also practices strength exercises using weights.

Nutrition

Dr Sam nourishes her body by taking protein-dense diets which ensure optimal nutrition for both her mind and body.
For breakfast, she prioritizes protein-rich foods such as bagels, yogurt, nuts, and seeds. She prefers a cup of English breakfast with a dash of oat milk. She also incorporates blueberries for a healthy dose of antioxidants.
She avoids taking caffeine outside breakfast
She takes nicotinamide mononucleotide supplements to promote cellular mitochondrial health and brain function.
For lunch, Dr Sam prefers sweet potatoes with spices plus greens such as avocado, cherry tomatoes, rocket, and seeds or sweet potatoes with feta, falafel, and smoked salmon.
May take a cup of decaffeinated coffee after eating.
Snacks on an apple with a spoonful of nut butter.
Healthy curries or baked salmon with spinach and tahini make dinner for Dr Sam.
To wind down, she has ginger or mint tea and on some occasions, Tony’s Salt Caramel chocolate or a couple of candy kittens.

Work Day

Dr Sam spends most of her day in a flow state, fully absorbed in work with no space to get bored or worried.
She takes short breaks during work and practices a process called physiological sigh which involves taking deep breaths followed by long exhaling.
This takes about 3-5 minutes and helps improve oxygenation and keep her calm and alert.

Evening Routine

Dr Sam’s evenings are mainly focused on relaxation.
At 10 pm, she switches off all screens to prep her mind for sleep
She then performs her pre-bed rituals which include having a warm bath, doing a night skincare routine, playing some classical music, and dimming lights.
She takes magnesium supplementation to help increase her dopamine levels.
For better relaxation and sleep, Dr Sam practices Yoga Nidra especially when she is having trouble switching off.

Mark Wahlberg Daily Routine

Mark Wahlberg, an American rapper, actor, entrepreneur, and a father of four made headlines when he shared his intensive daily routine.

The schedule starts very early in the morning and includes two workout sessions and cryotherapy.

Come with us as we dive into Mark’s daily schedule.

Morning

Wakes up between 3.30 am and 4.00 am.
Spends the first 45 minutes praying
Prepares and takes breakfast of steel oats, blueberries, eggs, and peanut butter for the daily dose of healthy fats and calories.
Starts his workout which lasts between 3.40 and 5.15 am and involves using the RAMP technique followed by unilateral and bilateral strength training using heavy bands and free weights.
The workout includes reverse lunges, vertical presses, and overhead presses for weight training.
Goes for his post-workout meal consisting of three turkey burgers, five pieces of sweet potatoes, and a performance-inspired nutrition vanilla latte protein shake.
Takes a shower
Heads to the golf club at 7.30
Gets back home between 8.30 am and 9 am
Enjoys a snack of ten turkey meatballs
Heads to the Cryo chamber for a recovery session
Takes another snack consisting of grilled chicken along with two boiled eggs and a salad containing olives, avocado, cucumber, tomato, and lettuce.

Afternoon

Does his work from home which includes answering emails and calls and attending to his social media between 11 am and 1 pm.
Takes lunch consisting of New York steak with green peppers
Resumes to work involving answering more calls, emails, and texts between 2 pm to 3 pm
Picks up his kids from school at 3 pm
Takes another snack consisting of grilled chicken and bok choi at 3.30 pm

Evening

Heads for his second workout session at 4 pm which he begins by listening to Sportscenter on ESPN, then transitions to music, and ends on the VersaClimber for his cardio.
Takes a shower
Goes for dinner consisting of fish such as seabass, halibut, or cod along with some vegetables or sauteed potatoes with his family.
Spends quality time with his wife and kids
Retires to bed at 7.30 pm aiming for 6-7 hours of sleep daily to ensure optimal recovery from his workouts.

Peter Attia’s Daily Routine: Longevity Optimised

Peter Attia is an American-Canadian physician best known for his nutrition, fitness, sleep, and overall wellness expertise. Attia has put up strategies focused on promoting a longer, healthier life filled with physical vitality, emotional balance, and mental engagement.

Morning Routine

Wakes up early, usually at 4.00 am
Rejuvenates with sugar and caffeine-free Biosteel sports hydration mix
Meditates for 20 minutes with apps such as Waking Up and 10% Happier.
Takes his daily morning supplement stack which includes 1 scoop of Athletic Greens (AG1), 2 SlowMag tablets (magnesium), Curcumin Extract, Fish oil, Vitamin D, Baby Aspirin, Methyl B12, and folate, and a protein powder shake.
Enjoys a cup of hand-crafted French press coffee
Fuels up with a high protein breakfast consisting of 8 eggs with toast and butter or Keto-friendly cereals specifically, Magic Spoon cereal or whole foods.
Follows up with a protein powder shake made with almond milk, high-quality protein powder, and frozen fruit.
Does foam rolling and mobilization movement to prep his body for exercise
Has a 60-90 minute workout focused on functional strength training and high-intensity cardio.

Peter Attia’s Workout Routine

Peter designs his workout routine around four major objectives which include:

Stability training consisting of daily exercises to promote joint stability and balance
Strength training which includes 3 sessions focusing on major compound lifts.
Aerobic training which includes 3 hours of cardio training per week split into 3-4 sessions targeted at building aerobic endurance.
Anaerobic training which involves 2 weekly sessions of high-intensity interval training.

Nutrition

Kickstarts his day with an extensive array of supplements aimed at providing essential nutrients for longevity.
Opts for a high-protein breakfast
Adds a protein shake to meet his daily protein requirements
Prefers chicken salad mixed with vegetables, dressed with olive oil and balsamic vinegar, and occasionally hard-boiled eggs, avocado, and cheese.
Recommends intermittent fasting, particularly the 16/8 fasting method.

Work and Productivity

Peter prioritizes deep work (writing) in the morning
He cherishes the time between 4 am and 7 am as he considers it his golden period of productivity.

Afternoon Routine

Spends most of his afternoon working
Takes lunch
Prefers a standing desk to minimize prolonged sitting
Embraces movement to counter the negative effects associated with a sedentary lifestyle

Evening Routine

Takes his dinner
Takes sleep-targeted evening supplements
The supplements include 2 grams of glycine, 2 capsules of magnesium L-Threonate, 600 mg of Ashwagandha, and occasional melatonin or phosphatidylserine.
Reads historical nonfiction and self-improvement books before bed
Carries out various sleep optimization rituals using various strategies and devices including temperature regulation, blue light blocking, putting on eye masks, and continuous glucose monitors.
Sleeps for at least 8 hours a day.