Visual timeline of Bryan Johnson's daily routine from 4:30 AM wake-up through 8:30 PM sleep, showing the arc of his day including morning supplements, workout, meals before noon, work, and evening wind-down.
Bryan Johnson's Blueprint Protocol
The 30-Second Version
Age Reversal Results
New to this?
Start with 3 free things: go to bed at the same time every night, stop eating 3+ hours before sleep, and get morning light within 30 min of waking. Bryan says sleep is more impactful than any supplement. The DIY core protocol costs ~$165/month.
Monthly cost estimate
DIY core: ~$165/mo
Blueprint supplements: ~$361/mo
Full protocol: ~$1,685/mo
Sleep optimization and exercise are free. Bryan says: "Do less. Learn how to sleep."
Full Supplement Protocol
100+ pills per day designed by 30+ doctors. Every supplement is data-driven and adjusted based on biomarker testing every 3-6 months.
Morning Stack Taken with pre-workout breakfast (~5:30 AM)
Midday Stack Taken with Super Veggie (~11 AM)
Bedtime Stack Taken before 8:30 PM sleep
Prescription Medications Under medical supervision
Morning
Data collection, 100+ pills, a 90-minute workout, sauna, and red light therapy. All before most people have their first coffee.
Wake Up + Data Check
Wakes naturally (no alarm) around 4:30-5:00 AM. Immediately checks inner ear temperature (~94°F vs normal 98.7°F), steps on Withings scale (weight, body fat, muscle mass, hydration, arterial stiffness), and reviews overnight wearable data from Whoop, Oura Ring, and Apple Watch.
Light Therapy + Breathwork
10,000 lux light therapy for 3-4 minutes directly into eyes (simulates sunrise since he wakes before dawn). Followed by a 5-minute breathing exercise and meditation to set a calm baseline for the day.
Hair Protocol
Blueprint Peptide Shampoo massaged with silicone brush for 60 seconds, rinsed after 2 minutes. Then 1 dropper of Blueprint Peptide Serum on dry scalp, followed by 6 minutes under a red light cap (655nm wavelength).
Full 7-step hair regrowth protocol
1. Topical 7% minoxidil (1 mL nightly). 2. Scalp massage with silicone scrubber (1-2 min). 3. Oral minoxidil (3.75 mg daily, prescription). 4. Blueprint Peptide Shampoo (daily). 5. Blueprint Peptide Serum (1 dropper daily). 6. Red light cap (655nm, 6 min daily). 7. Viviscal supplement (1 pill daily).
Green Giant + Morning Supplements
100+ PillsTakes the full morning supplement stack (20+ supplements) alongside his Green Giant longevity drink: water, Blueprint Longevity Mix, chlorella powder, creatine, collagen peptides, cocoa flavanols, Ceylon cinnamon, prebiotic fiber, and amino complex. ~150 calories.
"Every calorie must fight for its life."
Pre-Workout Breakfast
Blueprint Longevity Protein with Blueberry Nut Mix (macadamia nuts, walnuts), 11g collagen peptides, 1 Tbsp extra virgin olive oil, and fresh berries. ~260 calories. Fuel for the workout without anything heavy.
Workout (60-90 minutes)
~25 Exercises DailySame workout every day. 70% legs, 20% chest/upper body, 10% back. Goal is longevity and functional fitness, not bodybuilding. Starts with backward sled pull warm-up (2-5 min, 4 laps).
Full exercise list
Upper Body: Tricep extensions (1x25), Face pulls (1x15), Butterfly (1x15), Band pull-aparts (1x15), External shoulder rotation (1x15), Pull-ups (1x15), Chin-ups (1x15), Reverse pushups (25 reps).
Core: Back extensions (1x25), Obliques each side (1x25), Leg raises (1x50), Oblique touches (50 reps).
Lower Body (70% of workout): Poliquin step-ups (3x10 each leg), Slant board squats (3x15), ATG split squats (3x10), Nordics (1x10), Reverse Nordics (1x10), Seated calf raises (1x25), Tibialis raises (1x25), IsoTib ankle rotations (1x15 each direction).
Flexibility: Kneeling shin stretch, Hip flexor stretch, Couch stretch, Hamstring stretch.
HIIT (Mon/Wed/Fri): 10 min total - 5 min warm-up at 130-140 bpm + 5 min high-intensity on bike or elliptical.
Dry Sauna
175°F (93°C) for 20 minutes in a Plunge brand dry sauna. Uses an ice pack on his groin to prevent testicular heat damage. Rehydrates with 36 oz mineralized water after.
Sauna results after 23 sessions
Central blood pressure decreased 12.6%. Central pulse pressure decreased 28.6%. Augmentation pressure decreased 50%. Resting heart rate decreased 4.4%. With ice protection (27 sessions): total motile sperm count increased 57%, sperm concentration increased 26%, motility increased 16%, morphology increased 15%.
Red Light + Shockwave Therapy
6 minutes of red/NIR light therapy via Celluma Pro panel (skin health) and full-body panels (3x/week, 12 min). Followed by shockwave therapy (3x/week, 4,500 shocks at intensity 14) targeting cervical spine, shoulders, ankles, elbows, hips, glutes, and knees.
Shower + Skincare + Oral Care
Complete Blueprint skincare routine (cleanser, serum, moisturizer with SPF). Oral care: Waterpik, floss, electric toothbrush, tongue scraper. His skin age reversed from 64 to 36 using this protocol combined with laser treatments every 6 months.
Midday
The two signature meals - Nutty Pudding and Super Veggie - plus the midday supplement stack. All eating is done by noon.
Nutty Pudding
Signature MealBryan's most famous meal. Fat-dominant, rich in omega fatty acids, designed for brain health, heart health, and mood regulation. ~430 calories.
Exact recipe
Macadamia nut milk (50-100 mL), ground macadamia nuts (3 Tbsp), ground walnuts (2 tsp), chia seeds (2 Tbsp), ground flaxseed (1 tsp), 1/4 Brazil nut, pomegranate juice (60 mL), mixed berries (1/2 cup), 3 cherries, Blueprint Cocoa (6g), Ceylon cinnamon (1/2 tsp), sunflower lecithin (1 tsp), pea protein (30-60g).
10-Minute Outdoor Walk
Brief outdoor walk for natural light exposure and gentle movement. Transitions into focused work for the day.
Super Veggie + Midday Supplements
Main MealThe nutritional powerhouse. ~379 calories of pure vegetables, legumes, and healthy fats. Takes the midday supplement stack alongside this meal.
Exact recipe
Black lentils (150-300g cooked), broccoli (250g), cauliflower (150g), shiitake or maitake mushrooms (50g), spinach (50g), carrots (30g), 1 garlic clove, ginger root (3g), 1 lime (juice), cumin (1 Tbsp), apple cider vinegar (1 Tbsp), hemp seeds (1 Tbsp), extra virgin olive oil (1 Tbsp), fermented foods (1-4 Tbsp).
Afternoon
Food stops at noon. The rest of the day is focused work, micro-movement every 30 minutes, and fluids cut off at 4 PM.
Third Meal (Final Food)
The last meal of the day. ~500 calories. Rotates between options like Stuffed Sweet Potato (sweet potato, chickpeas, avocado, grape tomatoes, radishes, cilantro, jalapeno, lime). Nothing else enters his body until tomorrow morning.
Focused Work + Micro-Movement
Work, projects, meetings until evening. Every 30 minutes, Bryan does 2-3 minutes of light activity: walking, bodyweight exercises, or stretching. Only mineralized water or tea allowed. All fluids stop at 4:00 PM to avoid sleep disruption.
Data Tracking
Continuous monitoring via Whoop (HRV, strain, recovery), Oura Ring (sleep stages, readiness, temperature), Apple Watch (heart rate, ECG, blood oxygen), and Continuous Glucose Monitor (real-time blood sugar response to food). His team of 30+ doctors reviews all data.
Evening
Sleep is Bryan's #1 priority. The evening is a precision wind-down designed for a 100% sleep score. He calls sleep "the most powerful drug on the planet."
Wind-Down Begins
10-minute outdoor walk, then transition to calming activities: reading a book, journaling, breathwork, meditation, bath, or calling a friend. Screens off 60 minutes before bed. All lights dimmed to warm/red tones 1-2 hours before bedtime.
Evening Skincare + Oral Care
Face wash, apply skin serums, apply hair serums. Then topical minoxidil (7%, 1 mL) with 1-2 min scalp massage. Oral care: Waterpik, floss, electric toothbrush, tongue scraper, xylitol mouthwash. Insert SomnoDent bruxism device (stopped 20 years of teeth grinding).
Sleep
#1 Life PriorityLights out at 8:30 PM sharp. Falls asleep within 3 minutes. Room at 65-68°F on an Eight Sleep temperature-controlled mattress. Complete darkness, complete quiet. Targets 8+ hours in bed. Same time every day including weekends.
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