Bryan Johnson

16 habits
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Tech founder (sold Braintree to PayPal) turned full-time longevity subject. His Blueprint protocol spends seven figures a year measuring every organ system and holds him to a fixed schedule of sleep, plant-heavy meals finished by late morning, daily exercise and an intensively tracked supplement stack, all in service of his "Don't Die" thesis that aging is an engineering problem.

Morning

Wake at 4:30 AM

Rises before dawn on a fixed schedule to anchor a consistent circadian rhythm.

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Blueprint stack: creatine, collagen and co.

Takes the published Blueprint list, protein, collagen peptides, olive oil, berries, creatine and co., as the first intake of the day.

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Morning light + red-light therapy

Gets bright light in the eyes plus a red-light cap session within minutes of waking.

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Zone 2 and resistance exercise

Does about an hour of daily exercise mixing cardio and strength work.

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First meal (Super Veggie)

Eats a fixed plant meal of legumes, vegetables, berries, nuts, seeds and olive oil.

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Deep work block

Starts focused work at 6:10 AM, with a second block after the morning meal.

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Daytime

Final meal by 11 AM

Finishes all eating by late morning to widen the overnight fast.

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Nighttime

Sleep by 8 PM

Targets an 8 PM bedtime as the protocol's single highest priority.

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Also in this routine

  • 馃敀 Daily biometric capture
  • 馃敀 Data and metrics review
  • 馃敀 Blue-light blocking
  • 馃敀 Wind-down routine
  • 馃敀 Morning breath work
  • 馃敀 Morning oral care
  • 馃敀 IHHT (hypoxia-hyperoxia training)
  • 馃敀 Dry sauna at 200掳F
8 more habits inside

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Matthew WalkerNeuroscientist, author of Why We Sleep and host of the Matt Walker Podcast, and famously obsessive about his own sleep. He keeps a fixed sleep window every day including weekends, a cool dark bedroom, morning-only caffeine, and a deliberate wind-down, treating an eight-hour sleep opportunity as non-negotiable.
Kayla Barnes-LentzBiohacker and co-owner of LYV wellness clinics who documents her protocol publicly on the Longevity Optimization podcast. Her days are structured around circadian light, morning sun, evening blue-light blocking, sauna and cold contrast, red-light therapy, a whole-food organic diet, no alcohol, and clinician-supervised therapies she discusses openly.
Joe RoganPodcaster, comedian and UFC commentator whose regimen mixes hard training, jiu-jitsu, kettlebells, running, with aggressive recovery: sauna, cold plunge, and float tanks. He has spoken openly on The Joe Rogan Experience about using testosterone replacement, growth-hormone and peptide-based recovery therapies alongside a meat-forward diet and a disciplined supplement stack.
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For information only.

These habits are compiled from public statements and are not medical advice or endorsed by Bryan Johnson. Consult a qualified professional before changing your routine, supplements, or therapies.