Bryan Johnson

12 daily habits

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.

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.

☀ Morning5 habits
  • Wake at 4:30 AMRises before dawn on a fixed schedule to anchor a consistent circadian rhythm.
    04:30+
  • Morning supplement stackTakes a large measured set of supplements with the first meal, tracked against blood markers.
    05:00+
  • Blue-light therapyUses a bright-light device shortly after waking to reinforce morning alertness.
    05:00+
  • Zone 2 and resistance exerciseDoes about an hour of daily exercise mixing cardio and strength work.
    05:30+
  • First meal (Super Veggie)Eats a fixed plant-heavy meal built around lentils, broccoli and greens.
    06:30+
◐ Daytime2 habits
  • Deep work blockConcentrates cognitive work in the late morning when focus is highest.
    08:00 · weekdays+
  • Final meal by 11 AMFinishes all eating by late morning to widen the overnight fast.
    11:00+
✦ Nighttime1 habit
  • Sleep by 8:30 PMTargets a long, regular sleep window as the protocol's single highest priority.
    20:30+
4 more habits inside

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