So, today I’m excited to walk you through the morning routine of someone who is pushing the boundaries of health and rejuvenation (Bryan Johnson). If you haven’t heard of him yet, Bryan is known for being one of the most measured individuals on the planet. Since starting his routine two and a half years ago, he’s achieved some remarkable health markers that have left people saying, “This guy’s a bit nuts.” But, as Bryan himself would tell you, it’s a necessary approach to longevity and living life to its fullest potential. Let me share his step-by-step routine and give you an inside look into what he does every day, with some tips you can take for yourself.
The Key Habits in Bryan Johnson’s Morning Routine Explained
1.First Thing: Temperature Check (6:00 AM)
Bryan starts his day with a simple yet critical step, checking his inner ear temperature using a Braun ThermoScan device. Why, you ask? He monitors his temperature as part of the therapies he’s undergoing. A daily temperature check is Bryan’s way of ensuring his body is functioning well. Most of us are around 98.7°F, but Bryan runs cooler at about 95.5°F to 96°F due to his strict dietary protocols.
2.UV Light Exposure (6:10 AM)
Instead of waiting for the sun to rise, Bryan uses a UV light device, set at 10,000 Lux, to get his morning light therapy. The exposure helps regulate his circadian rhythm and preps his body for the day ahead. It’s also known to improve sleep quality, which he swears by. He usually spends just a few minutes with the light, reflecting on the day ahead.
3.Morning Supplements (6:15 AM)
Next, Bryan takes two key supplements to get his iron levels up: 10 mg of heme iron and 250 mg of Vitamin C. He’s keeping his iron levels in check as they’re borderline low, and pairing them with Vitamin C boosts absorption.
4.Weight Check and Body Analysis (6:20 AM)
Bryan doesn’t just track his weight, he tracks everything. Using a smart scale, he measures BMI, muscle mass, water percentage, and even the air quality around him. He’s dedicated to understanding every data point about his body. Personally, I find this fascinating, though I’m not sure I could do it daily!
5.Blue Light Therapy and Meditation (6:30 AM)
cute buddha in meditation with candles
Before heading downstairs, Bryan spends five minutes under blue light therapy, which helps clear his complexion. It’s his quiet moment for meditation and breath work. He uses this time to settle his thoughts and calm his mind, setting a relaxed tone for the day. He then follows this with 10 minutes of meditation, using various techniques he’s picked up over time.
6.The Main Routine Begins (7:00 AM)
Bryan’s morning routine can stretch from 3 to 4 hours depending on the day. He wakes up naturally without an alarm between 4:30 AM and 6:00 AM, and this routine plays out in full flow afterward. Here’s a quick glimpse of his overall structure:
Bryan’s workout is intense but efficient. Depending on the day, his sessions can last anywhere from 30 to 60 minutes. His workouts include high-intensity intervals, like four-minute bursts at maximum effort followed by four minutes of rest. His heart rate can hit 160 BPM during these exercises. He admits that sometimes, he scales it down and only does one interval, but hey, even Bryan adjusts his routine based on how he feels.
8.Post-Workout Breakfast (9:00 AM)
After working up a sweat, Bryan digs into his “Super Veggie” breakfast. Imagine a puree of over 50 pounds of veggies a month! Yeah, that’s Bryan’s breakfast. The green goop, as he calls it, is packed with nutrients, and it takes him just minutes to eat. Some days, he switches it up between whole pieces of veggies and the puree.
9. Red Light Therapy for Hair (9:15 AM)
Bryan’s honest about his struggles with hair loss in his early 30s. Now, as part of his routine, he uses red light therapy to help maintain his hair. It’s one of six methods he uses in this ongoing effort.
10.Mental Health and Reflection
I think what makes Bryan’s routine stand out isn’t just the health hacks – it’s the mental preparation. Every day, he reflects on his progress and the future. His main message? Even if you don’t do all these crazy routines, small steps in the right direction can change your life.
Final Thoughts:
So, after hearing about Bryan Johnson’s morning, you might be thinking, “This guy is intense!” And yeah, I agree, he really is. But his dedication shows that you don’t have to do everything he does to improve your own routine. It’s about pulling pieces that work for you, whether it’s adding a bit of morning light exposure, meditating for 10 minutes, or just being more conscious about your diet.
What I take away from Bryan is this: Don’t overwhelm yourself with perfection. Start small, build momentum, and before you know it, you’ve created a routine that works for you.
This breakdown of Bryan’s morning routine is a great example of how you can structure a healthy, productive day, but remember, it’s not about copying him step-by-step, it’s about taking inspiration and making it your own.
