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The daily routine of

Bryan Johnson's Daily Routine

Founder of Braintree and of Blueprint, the longevity company built around his own daily routine, which he measures and shares on his YouTube channel.

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22 habits, each linked to its source 4 primary sources Last researched Oct 20, 2026 Sourced

Repeats daily or weekly

Routine

Morning

Compare morning routines

  • Wake around 5 a.m. without an alarm

    About 5:00 am

    He goes to sleep by 8:30 p.m., so he wakes on his own around 5 a.m. and never sets an alarm (2025). The early bedtime is what makes the early start work. 1

    "I'm asleep by 8:30 p.m., and I naturally wake around 5:00 a.m., never using an alarm."

  • Weigh in and take your temperature

    Right after waking Optional

    He starts in the bathroom: a smart scale for weight and body composition, then an inner-ear thermometer reading (2025). He tracks the trend, not any single day. 2

    "My morning routine starts in the bathroom with measurement."

  • Sit in front of a 10,000 lux light

    First thing after waking

    Because he wakes before sunrise, he switches on a 10,000 lux light for 3 to 4 minutes to tell his body the day has started (2025). 1

    "The very first thing I do when I wake up is I get 10,000 lux light into my eyes for 3 to 4 minutes."
    Uses 10,000 lux light

  • Drink his morning mix with water

    Before training Optional

    He drinks about 8 oz of filtered water mixed with his Blueprint Longevity Mix, collagen peptides, creatine and prebiotics, alongside his morning supplements (2025). Blueprint is his own company. 1

    "Then I'll consume an 8 oz drink consisting of Blueprint Longevity Mix, collagen peptides, creatine and some prebiotics."

  • Have a protein blend topped with berries

    Early morning

    Breakfast is protein, collagen and extra virgin olive oil blended together, topped with fresh strawberries, raspberries, blackberries and blueberries. He aims for 1.6 g of protein per kilogram of body weight, which is about 130 g a day for him (2025). 2

    "Then I scoop it into a glass and top it with fresh berries like strawberries, raspberries, blackberries, and blueberries."

  • Train for 60 to 90 minutes

    Early morning

    He trains every morning and covers four things: strength, cardio, flexibility and balance (2025). He rotates music, books and podcasts while he trains. 1

    "Next I'll work out for 60 to 90 minutes. I will focus on strength, cardio, flexibility and balance."

  • Stretch hamstrings and hips every day

    During training Optional

    Hamstring stretches, a couch stretch against the wall and hip flexor stretches are part of every workout. He says it took him a month or two to get comfortable in these positions (2023). 4

    "I think the stretching is probably my favorite part of my daily routine."

  • Sit in the sauna for 20 minutes

    Right after training Optional

    Straight after exercise he does 20 minutes in a sauna at about 200°F (93°C), which he calls one of his new favorite tools (2025). Start far shorter and cooler, and skip it if you have a heart condition. 2

    "Immediately following an exercise, I'll head into the sauna, one of my new favorite longevity tools."

  • Take a 10-minute walk in the sun

    Mid-morning, while UV is low

    Once training and breakfast are done, he steps outside for a 10-minute walk, timed for when the UV index is still low (2025). 1

    "I'm now going to step outside and do a 10-minute walk in the sun."

Workday

  • Do the hardest work in the morning

    Morning work block

    He calls his morning hours his best hours and saves the hardest tasks for them, alternating between sitting and standing at his desk (2025). 1

    "My morning hours are my best hours. I'm open-minded, I'm creative, I'm fast, and so I prioritize the hardest tasks in this window of time."

  • Move for 5 minutes every half hour

    Every 30 minutes while working

    Every 30 minutes he gets up for about 5 minutes of walking, bodyweight exercises or stretching. He says it keeps him flexible "of mind and of body" (2025). 1

    "Every 30 minutes I'll do roughly 5 minutes of light activity such as walking or body weight exercises, stretching."

  • Eat a big bowl of lentils and vegetables

    Late morning

    His second meal is "super veggie": lentils, broccoli, cauliflower, mushrooms and some fermented food with extra virgin olive oil, stored in stainless steel rather than plastic (2025). 2

    "Now I'm back in the kitchen and I'm going to eat super veggie."

  • Finish your last meal by about 11 a.m.

    Around 11:00 am

    His third and final meal changes daily but is some mix of legumes, vegetables, nuts, seeds, berries and olive oil. Eating early lets him finish digesting long before bed, which he says lowers his resting heart rate and improves his sleep (2025). He suggests most people simply try eating earlier and lighter. 2

    "At around 11:00 a.m., I eat my final meal of the day."

  • Stop drinking liquids around 4 p.m.

    Around 4:00 pm Optional

    He drinks mineralized water and tea through the day, then stops around 4 p.m. so he does not wake up to use the bathroom (2025). 1

    "I will stop drinking liquids around 4 p.m. to avoid getting up at night to go to the bathroom."

Evening and sleep

  • Take a 10-minute walk outside

    End of the workday

    Winding down starts with a 10-minute walk, then time with friends and family (2025). 1

    "This process commences with me taking a 10-minute walk outside."

  • Wind down for 30 to 60 minutes

    30 to 60 min before bed

    For the last 30 to 60 minutes he reads, walks or meditates, puts screens away and parks any worries until morning. No arguments and no hard problems (2024). 3

    "Don't have fights, don't tackle hard problems, get ready for bed."

  • Cut blue light and black out the room

    Evening

    He runs f.lux on his computer, wears blue light blocking glasses for a movie, keeps the bedroom fully blacked out with curtains and wears a mask when traveling (2024). 3

    "My room is entirely blacked out with curtains, and if I'm traveling I will wear a mask."
    Uses f.luxBlue light blocking glassesBlackout curtains and a sleep mask

  • Keep the bed cool, not cold

    Overnight Optional

    He says the right temperature is personal, but too hot or too cold both hurt sleep. His temperature-controlled mattress cover runs at 71°F during deep sleep and 73°F during REM (2024). 3

    "I think Goldilocks got this right: not too hot, not too cold."
    Uses Eight Sleep

  • Use the bedroom only for sleep

    Always

    No reading, movies or hanging out in the bedroom, so his body learns that getting into bed means sleep (2024). 3

    "I do nothing in my bedroom except for sleep."

  • Skip alcohol and caffeine

    All day

    He found any alcohol late in the day cut his deep sleep by about 80%, so he stopped drinking, and he has given up caffeine too (2024). 3

    "I know personally if I drink any alcohol in the latter part of the day, my deep sleep is going to be about 80% less."

  • Be in bed by 8:30 p.m., every night

    8:30 pm

    He picked 8:30 so he gets four quiet hours to himself each morning, and he treats bedtime like a meeting he cannot be late for. He says a night owl can choose a later time, as long as it is the same every night (2024). 3

    "Think of this as your most important meeting of the day."

  • Track your sleep

    Overnight Optional

    He wears a Whoop band to track how long and how well he sleeps. He calls the data the most important thing he has done for his sleep, but lists it last because it costs money (2024). 3

    "Data has been the most important thing I've done."
    Uses Whoop band

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Questions

What time does Bryan Johnson wake up?

Around 5 a.m., without an alarm. In January 2025 he said he is asleep by 8:30 p.m. and wakes naturally around 5; in his July 2025 morning video his day starts at 4:30.

What time does Bryan Johnson go to bed?

8:30 p.m. every night. He says he falls asleep within 1 to 3 minutes and treats bedtime as his most important appointment.

When does Bryan Johnson eat?

Three meals, all before about 11 a.m.: a protein and berry blend, a lentil and vegetable bowl, and a final meal of legumes, vegetables, nuts and seeds. He eats plant-based apart from collagen.

Do you need Blueprint products to follow his routine?

No. He sells several of the products he uses, but he says you can buy your own, and the steps with the biggest payoff for his sleep (a fixed bedtime, eating earlier, no alcohol, a dark room) cost nothing.

Sources

  1. My 2025 Longevity Protocol | FULL DAY · Bryan Johnson (YouTube), 2025
  2. My INTENSE Morning Routine (Live to 150+) · Bryan Johnson (YouTube), 2025
  3. How I FIXED My Terrible Sleep - 10 Habits · Bryan Johnson (YouTube), 2024
  4. My Complete Anti-Aging Workout · Bryan Johnson (YouTube), 2023

Based on what Bryan Johnson has shared publicly. LifeHack is not affiliated with Bryan Johnson. Bryan Johnson founded Blueprint and sells several products he names in these videos, including the Longevity Mix, protein, collagen and olive oil; he says you can buy your own elsewhere. We left out his clinic-style therapies (hyperbaric oxygen, shockwave and hormone treatment). Early eating, supplements, hot sauna and very early bedtimes are not right for everyone, so check with your doctor first, especially if you have a heart condition, take medication or are pregnant. His routine changes often, so each step says which year the source is from. Not medical advice: check with your doctor before trying cold exposure, fasting, supplements or other health-related steps. Images: Photo by M Robertson, cropped (CC BY 4.0). Spot a mistake? Tell us and we'll fix it.

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