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Bryan Johnson

The routine · 13 steps · 3 min read

Bryan Johnson’s daily routine

The Blueprint day as he publishes it: up around 5 am, last meal at noon, in bed by 8:30 pm.

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The day ring

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At a glance
13 steps
Books they recommend

Why We Sleep · Zero: The Biography of a Dangerous Idea · Thinking, Fast and Slow See all

Independent summary — Bryan Johnson hasn’t endorsed this page. Some links may be affiliate links.

The day, step by step

Morning
  1. Sleep

    Wake naturally, no alarm

    Why: He says abrupt alarms can have negative effects; a fixed bedtime makes it possible.

    1
  2. Testing

    Body measurements, then 5 min breathing or meditation

    Weight, fat, muscle, hydration, arterial stiffness.

    Why: “To get my mind and body right for the day.”

    1
    What they use
    Body composition scaleHe tracks weight, fat, muscle and hydration.
    Free or cheap: a regular scale plus a tape measure for your waist.
    See it in What they use
  3. Sleep

    3–4 min of 10,000 lux light

    He’s up before the sun.

    Why: Elsewhere he advises getting outside within 15–30 min of waking to set your circadian rhythm.

    1
    What they use
    10,000 lux light boxUseful if you’re up before sunrise.
    Free or cheap: free: 10 minutes outside after waking.
    See it in What they use
  4. Nutrition

    Pre-workout drink and breakfast

    Longevity drink with creatine and prebiotic fibres, then a protein shake with nuts, berries and extra virgin olive oil.

    Why: His principle that “every calorie must fight for its life.”

    1
    What they use
    Creatine monohydrateHe includes creatine in his morning drink.
    Free or cheap: any plain, third-party-tested creatine.
    See it in What they use
  5. Training

    60–90 min workout

    Balance, flexibility, strength and cardio; about 6 hours a week in total.

    Why: He targets 3 strength + 3 cardio sessions weekly and says even 20 min a day is great.

    1
  6. Recovery

    Dry sauna, about 20 min

    Why: He cites Finnish long-term studies linking regular sauna use to lower cardiovascular mortality.

    1
    What they use
    Home dry saunaHe uses one daily.
    Free or cheap: a session at a local gym or bathhouse.
    See it in What they use
Midday
  1. Mind

    10 min walk, then deep work — messages later

    Why: “My morning hours are my best.” He avoids messages and social media until after his first focused hour.

    1
  2. Nutrition

    Big vegetable meal

    Lentils, broccoli, cauliflower, mushrooms, garlic, ginger, olive oil, fermented vegetables.

    1
  3. Nutrition

    Final meal of the day

    Why: Finishing about 8.5 h before sleep lowers his bedtime resting heart rate. He suggests most people start at 2 hours before bed, then 3, then 4.

    2
  4. Training

    Move 2–3 min every 30 min; fluids stop at 4 pm

    Why: Breaking up sitting; stopping fluids early avoids waking at night.

    1
Evening
  1. Sleep

    Walk outside, family time, screens off

    Why: A 60-minute wind-down; he says screens raise stress, heart rate and arousal.

    1
  2. Mind

    10 min of 4:6 breathing

    In through the nose for 4 s, out for 6 s.

    Why: He says it calms him for sleep.

    2
  3. Sleep

    In bed — same time every night

    Cool (18–21 °C), dark, quiet room.

    Why: Consistency matters as much as duration; pick any bedtime and keep it within ±30 min.

    2
    What they use
    Temperature-controlled mattress coverHe names Eight Sleep for a cool bed.
    Free or cheap: a fan and breathable cotton sheets.
    See it in What they use
Not covered: his prescription medicines, gene therapy, HBOT and other clinical treatments he describes publicly.
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Busy-person version

The core, in 5 steps

  1. SleepFix a bedtime that gives 7–9 hours and keep it within 30 min.
  2. SleepGet outside in the first 30 min after waking.
  3. NutritionFinish eating 2–3 hours before bed, then earlier if it suits you.
  4. SleepScreens off 60 min before bed.
  5. TrainingMove 20 min a day, and get up briefly every 30 min.

Every step, in one list

WhenStepSource
5:00Wake naturally, no alarm
Sleep
1
5:05Body measurements, then 5 min breathing or meditation
Testing
1
5:103–4 min of 10,000 lux light
Sleep
1
5:25Pre-workout drink and breakfast
Nutrition
1
6:0060–90 min workout
Training
1
7:30Dry sauna, about 20 min
Recovery
1
10:1010 min walk, then deep work — messages later
Mind
1
11:00Big vegetable meal
Nutrition
1
12:00Final meal of the day
Nutrition
2
All dayMove 2–3 min every 30 min; fluids stop at 4 pm
Training
1
7:30 pmWalk outside, family time, screens off
Sleep
1
8:00 pm10 min of 4:6 breathing
Mind
2
8:30 pmIn bed — same time every night
Sleep
2

Times marked “approx.” in the timeline are our reading of the source.

What they use

Only things Bryan has named. Some links may be affiliate links.

Supplements

Supplements

  • Creatine
  • Collagen peptides
  • Omega-3 (EPA/DHA)
  • Ashwagandha
  • Rhodiola
  • Prebiotic fibres (GOS, inulin, arabinogalactan)
1 2026

Bryan sells his own supplement line (Blueprint). We list generic names only and don’t link his products. His prescription items are left out.

Not advice. See Legal.

Books Bryan recommends

Recommendations are linked to where they said it. Book links may be affiliate links.

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Sources (6)
  1. Bryan Johnson — “Don’t Die” protocol, incl. “My daily routine”
  2. Blueprint blog — Bryan Johnson’s Evening Routine
  3. Blueprint blog — My Morning Routine (2026)
  4. Why We Sleep — where Bryan recommends it
  5. Zero: The Biography of a Dangerous Idea — where Bryan recommends it
  6. Thinking, Fast and Slow — where Bryan recommends it

Last checked 15 Oct 2026.

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