bryan
johnson

Founder of Blueprint

12 steps · last checked 19 oct 2026

up around 5 with no alarm, 10,000-lux light, a 60–90 minute workout and sauna, last meal at noon, fluids off at 4, in bed at 8:30 every night.

the blueprint day as he publishes it: up around 5 am, last meal at noon, in bed by 8:30 pm. he founded blueprint, which sells the longevity mix, longevity protein, capsules and 302 laser cap in his routine; they’re described here by what’s in them, not listed as products.

what bryan uses see the routine

wake~5:00 am
last meal~12:00 pm
fluids off4:00 pm
in bed8:30 pm

the protocol · at a glance

what bryan uses.

protocol as of apr 2026

8 items

supplements7

Creatine used by 175 g, plus 2.5 g in his Longevity Mix (7.5 g total)
Collagen peptides used by 811 g, in his Longevity Protein
Omega-3 (EPA/DHA) used by 14with his morning pills (his protocol page lists 800 mg EPA/DHA)
Ashwagandha used by 3in his Ashwagandha & Rhodiola capsule, with his morning pills
Rhodiolain the same capsule as ashwagandha

show all 7 supplements

NMN500 mg with his morning pills
Prebiotic fibres (GOS, inulin, arabinogalactan)½ tsp GOS, 1 tsp inulin, 1 tsp arabinogalactan at 5:25 am (on his protocol page; not in his Apr 2026 morning-routine post)

gear1

Eight Sleep Pod 6 used by 8the temperature-controlled mattress cover he names for a cool bed

copy the protocol

food · a typical day

what bryan eats.

first drink5:25
longevity drink
with creatine and prebiotic fibres.
1
breakfastthen
protein shake
with nuts, berries and extra virgin olive oil.
1
big meal11:00
vegetables + lentils
broccoli, cauliflower, mushrooms, garlic, ginger, olive oil, fermented vegetables.
1
final meal12:00
kitchen closes
about 8.5 h before sleep.
2

fluids stop at 4 pm1

in his first drinklongevity mixblueprint · one scoop at 5:25

in his shakelongevity proteinblueprint · in his first meal

the routine · 12 steps

bryan’s day.

morning6 steps midday4 steps evening2 steps

morning

5:00
Wake naturally, no alarm
he says abrupt alarms can have negative effects; a fixed bedtime makes it possible.
sleep
5:05approx.
Body measurements, then 5 min breathing or meditation
weight, fat, muscle, hydration, arterial stiffness.
focus
5:10approx.
3–4 min of 10,000 lux light
he’s up before the sun.
sleep light
5:25
Pre-workout drink and breakfast
longevity drink with creatine and prebiotic fibres, then a protein shake with nuts, berries and extra virgin olive oil.
nutrition supplements
6:00
60–90 min workout
balance, flexibility, strength and cardio; about 6 hours a week in total.
fitness
7:30
Dry sauna, about 20 min
175 °F.
cold & heat recovery

midday

10:10
10 min walk, then deep work — messages later
“My morning hours are my best.” He avoids messages and social media until after his first focused hour.
focus fitness
11:00
Big vegetable meal
lentils, broccoli, cauliflower, mushrooms, garlic, ginger, olive oil, fermented vegetables.
nutrition
12:00
Final meal of the day
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.
nutrition
All day
Up every 30 min; fluids stop at 4 pm
plus 5–10 minutes of activity after each meal.
fitness nutrition

evening

7:30–8:00 pm
Screens off, then 10 min of 4:6 breathing
family time with screens off; at 8 pm, 10 minutes of breathing: in through the nose for 4 seconds, out for 6.
sleep focus fitness
8:30 pm
In bed — same time every night
cool (18–21 °C), dark, quiet room.
sleep

the reading list

what bryan reads.

3 books

Why We SleepMatthew Walker · it convinced him sleep is “the best protector and enhancer of health and cognition.”
Zero: The Biography of a Dangerous IdeaCharles Seife · it made him a “zero detective” for ideas hiding in plain sight
Thinking, Fast and SlowDaniel Kahneman · he says it convinced him of his own irrationality

books as recommended in Bryan’s interviews and sources.

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more routines.

andrew huberman

neuroscientist · huberman lab

daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.

see the habits

patrick bet-david

founder of valuetainment and php agency · host of the pbd podcast

affirmations read three times a day, at least three workouts a week since he was 14, no coffee since 25, phones away at dinner, and nothing heavy late at night.