What does Bryan Johnson's daily routine include?

Bryan Johnson's daily routine includes 20 activities across 8 time blocks (Wake + measurements, Blueprint Longevity Mix, Breakfast + morning stack, Workout, Sauna + light therapy, Super Veggie meal, Final meal of the day, Wind-down + bed). Total tracked time: 2h 15m.

When does Bryan Johnson start their day?

Bryan Johnson starts their day at 05:00 with "Wake naturally without an alarm (~5:00 AM)".

@bryan-johnson

Community-documented routine — compiled from public interviews with sources cited. Not affiliated with Bryan Johnson.Are you Bryan Johnson? Claim this profile

Bryan Johnson

@bryan-johnson·Aug 4, 2026

Bryan Johnson's Blueprint Daily Protocol

Bryan Johnson's publicly documented Blueprint daily routine: a ~5:00 AM natural wake, morning supplement stack and Longevity Mix, a 60-90 minute workout, all meals finished by around noon, and a strict wind-down for an 8:30 PM bedtime. Compiled from the protocol he publishes on the Blueprint site.

Longevity

#longevity #supplements #morning #sleep #blueprint

activities

2h 15m

duration

blocks

supplements

Category Breakdown

Habits 35%Health 25%Nutrition 15%Wellness 10%Lifestyle 10%Fitness 5%

Time Allocation

Wake + measurements

9m · 4 activities

Blueprint Longevity Mix

— · 3 activities

Breakfast + morning stack

— · 5 activities

Workout

1h 30m · 1 activity

Sauna + light therapy

26m · 2 activities

Super Veggie meal

— · 1 activity

Final meal of the day

— · 1 activity

Wind-down + bed

10m · 3 activities

010

Wake + measurements

05:004 activities · 9m

05:00

Wake naturally without an alarm (~5:00 AM)

Body composition measurement

Weight, fat, muscle, hydration, and arterial stiffness.

5-minute breathing exercise or meditation

10,000 LUX light exposure (3-4 minutes)

Blueprint Longevity Mix

05:253 activities

05:25

Blueprint Longevity Mix (1 scoop)

Creatine (5g total, including 2.5g from the mix)

Prebiotics: galactooligosaccharides (1/2 tsp) + inulin (1 tsp)

Breakfast + morning stack

05:355 activities

05:35

Blueprint Longevity Protein with blueberry nut mix and berries

Collagen peptides (11g)

Extra virgin olive oil (1 Tbsp)

Omega-3 (800mg EPA/DHA/DPA)

NR or NMN (alternating)

Workout

06:001 activity · 1h 30m

06:00

60-90 minute workout: balance, flexibility, strength, cardio

90m

Sauna + light therapy

07:302 activities · 26m

07:30

Dry sauna at 200°F (20 minutes)

20m

Red/near-infrared light therapy (6 minutes)

Super Veggie meal

11:001 activity

11:00

Super Veggie: black lentils, broccoli, cauliflower, mushrooms, garlic, ginger, hemp seeds, olive oil, fermented foods

Final meal of the day

12:001 activity

12:00

Last meal by noon (e.g. stuffed sweet potato with chickpeas, tomatoes, avocado, lime, olive oil)

All eating is finished around midday; the rest of the day is fasted.

Wind-down + bed

19:303 activities · 10m

19:30

10-minute outdoor walk

10m

Wind-down: no screens or messages

“Sleep is my #1 life priority because high quality rest makes hard things easy and impossible things doable.”

Sources

This routine was documented from the following public sources.

1. Bryan Johnson's Protocol – Blueprint
Bryan Johnson
“Sleep is my #1 life priority because high quality rest makes hard things easy and impossible things doable.”
2. Bryan Johnson's Daily Routine to Live Forever | Comprehensive Guide
Haven of Heat

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FAQ

What does Bryan Johnson's daily routine include?: Bryan Johnson's daily routine includes 20 activities across 8 time blocks (Wake + measurements, Blueprint Longevity Mix, Breakfast + morning stack, Workout, Sauna + light therapy, Super Veggie meal, Final meal of the day, Wind-down + bed). Total tracked time: 2h 15m.
When does Bryan Johnson start their day?: Bryan Johnson starts their day at 05:00 with "Wake naturally without an alarm (~5:00 AM)".
What supplements does Bryan Johnson take?: As documented in this routine, Bryan Johnson takes: Blueprint Longevity Mix (1 scoop), Creatine (5g total, including 2.5g from the mix), Prebiotics: galactooligosaccharides (1/2 tsp) + inulin (1 tsp), Collagen peptides (11g), Omega-3 (800mg EPA/DHA/DPA), NR or NMN (alternating).