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[149.72.167.100]) by mx.google.com with ESMTPS id af79cd13be357-8cfc91184afsi1729092785a.318.2026.03.24.05.15.26 for (version=TLS1_3 cipher=TLS_AES_128_GCM_SHA256 bits=128/128); Tue, 24 Mar 2026 05:15:27 -0700 (PDT) Received-SPF: pass (google.com: domain of bounces+35285666-9e1b-tjphuhs=gmail.com@mail.blueprint.bryanjohnson.com designates 149.72.167.100 as permitted sender) client-ip=149.72.167.100; Authentication-Results: mx.google.com; dkim=pass header.i=@blueprint.bryanjohnson.com header.s=kl header.b=QRrIAqs1; dkim=pass header.i=@sendgrid.info header.s=smtpapi header.b=UMT+M4ZY; spf=pass (google.com: domain of bounces+35285666-9e1b-tjphuhs=gmail.com@mail.blueprint.bryanjohnson.com designates 149.72.167.100 as permitted sender) smtp.mailfrom="bounces+35285666-9e1b-tjphuhs=gmail.com@mail.blueprint.bryanjohnson.com"; dmarc=pass (p=QUARANTINE sp=QUARANTINE dis=NONE) header.from=bryanjohnson.com DKIM-Signature: v=1; a=rsa-sha256; c=relaxed/relaxed; d=blueprint.bryanjohnson.com; h=content-type:date:from:mime-version:subject:feedback-id: list-unsubscribe:list-unsubscribe-post:to:cc:content-type:date:feedback-id:from: subject:to; s=kl; t=1774354525; bh=/bq1/fNQpwhFRy0f8Ir/Aea/Bj/AGr1VywfqX6D2WAs=; b=QRrIAqs1u5rbb0Ijd5NXl3QGEhzc72aSqM5/WPHAgtZ5Mtyy/FpvRLa9YsabvCZ6k4Ue uVZyKTYRvEfUDSZTFsswPqzbhHGfnoXFVKh75Te5OkRl3nlxKRiA0+NuxtUvLOTNKft8il xWJgCb9c+qrTplejQLy0JYQ5b7Y5C+OZ11d80oeFvEUb+RR+9+RVlM4llTKSsXA4XqGCy1 +UQ6JW2AOACGqHOSYXzsik3RP+0sHG6m3KIQKR7ct0zDoi3eaTh4ReFEGMzuA3v2xIl4y5 o6laFqsEdFTgbveoAGWeqkZFZGHoOpxkGBokm9ai3Sqpgvx/hgn1fCIshXvnVn+w== DKIM-Signature: v=1; a=rsa-sha256; c=relaxed/relaxed; d=sendgrid.info; h=content-type:date:from:mime-version:subject:feedback-id: list-unsubscribe:list-unsubscribe-post:to:cc:content-type:date:feedback-id:from: subject:to; s=smtpapi; t=1774354525; bh=/bq1/fNQpwhFRy0f8Ir/Aea/Bj/AGr1VywfqX6D2WAs=; b=UMT+M4ZY6WEcyOns0T/GFRXxgAATY4N8HJI3+kWwWZIGtOI+aSj3ajwOGTcrnKrOm2J3 HzP10nleoz+ttnYVd7+XwmLszO79nH5kqyypsInHw3J4/w58B7ISnJfRIwnCsxnqS04GgV ZDlxs89mYxmkB53fkLtnWgKcwgrsDA5i4= Received: by recvd-78d6478886-vgj26 with SMTP id recvd-78d6478886-vgj26-1-69C2805D-103 2026-03-24 12:15:25.394040267 +0000 UTC m=+1270796.514720172 Received: from MzUyODU2NjY (unknown) by geopod-ismtpd-62 (SG) with HTTP id OgqHUSYxSfm1Gt0Ay3VfJg Tue, 24 Mar 2026 12:15:25.385 +0000 (UTC) Content-Type: multipart/alternative; boundary=7d0d84f78bd5f65823d5ccb16956d6e09f2d15a2a692639e3f89090b00f7 Date: Tue, 24 Mar 2026 12:15:25 +0000 (UTC) From: Bryan Johnson Mime-Version: 1.0 Message-ID: Subject: my morning routine (2026) Feedback-ID: 01KM13QTBN9NYX0W7QN5ZDKAHC:UDtiqU:27885238018:kl List-Unsubscribe: =?us-ascii?Q?=3Chttps=3A=2F=2Fmanage=2Ekmail-lists=2Ecom=2Fsubscriptions=2Funsubscribe=3Fa=3DUD?= =?us-ascii?Q?tiqU&c=3D01KJT9DP2RVS1CVFD3BD75ZESG&k=3D450?= =?us-ascii?Q?25595cf22049e7e57727e73cdc99b&m=3D01KM13Q?= =?us-ascii?Q?TEED9WZRQSD3FHFM733&r=3D01KMFVE8S2SW87YWX?= =?us-ascii?Q?AYTTY2VHR=3E?= List-Unsubscribe-Post: List-Unsubscribe=One-Click X-Kmail-Account: UDtiqU X-Kmail-Message: 01KM13QTEED9WZRQSD3FHFM733 X-Kmail-Ops: 01KJT9DP2RVS1CVFD3BD75ZESG X-Report-Abuse: Please report any spam or abuse to: abuse@klaviyo.com X-SG-EID: =?us-ascii?Q?u001=2ERSkxLJ=2F7dOz8Izq79rm58aaqrRoQvgOtDRPqri4s8wUs60RmWNByvvjh6?= =?us-ascii?Q?nYet8g+DuLDqQQYEBieqRBg68mMpfIlzE5a8BOx?= =?us-ascii?Q?e=2FZKvKgYV8aFnrwQONF392LhzdhzTcAWihgCbjg?= =?us-ascii?Q?3xcw7ELxzWlo3mwaHZX1AezhYT3DYIlj3Kxrhvh?= =?us-ascii?Q?Y1lIftZ5wCpppqJWx3TwKBHUc28xTcdykWSzrWM?= =?us-ascii?Q?Ydp=2FpgACMS3PwSjE1Uz2YYVjFqJInN3O95lPfQt?= =?us-ascii?Q?olPh?= X-SG-ID: =?us-ascii?Q?u001=2ESdBcvi+Evd=2FbQef8eZF3BiU3Zi1S53GtqGa3TWBmqe75yn5aYrkvkfG+Z?= =?us-ascii?Q?GKrHRvqCI1cV9HjBz0XvSghBglTQltvhoA8bXxy?= =?us-ascii?Q?HibePBmuHY9dYowZ3YKEvrkeqsmVouILmsv5D61?= =?us-ascii?Q?FuJG5QgKW1PNy5HNvMqhfoKBL0mywMa4ajBuZN=2F?= =?us-ascii?Q?ejHrBlStoXX2lhwtul9Ljn=2F4FX09IpQTb2b65fd?= =?us-ascii?Q?DFlAa6toUqiIzSj00Gf8vFyx7G888gbGjzQVLBh?= =?us-ascii?Q?6MSfn9BxhgtGeI3ur0wcDXQXCfh=2F=2FvshowD8Mit?= =?us-ascii?Q?kFGvJe5=2FfmQBklDqx77wnsPqzmwxot6eMpNI6Re?= =?us-ascii?Q?YdevMYX0UZMzLFYSWVbHtCfKFvIlmItI+m6DSxg?= =?us-ascii?Q?tSt=2FoVyCEaXf5FW?= To: tjphuhs@gmail.com X-Entity-ID: u001.jUcd5nuE7bFtshTLUhoRtg== --7d0d84f78bd5f65823d5ccb16956d6e09f2d15a2a692639e3f89090b00f7 Content-Transfer-Encoding: quoted-printable Content-Type: text/plain; charset=utf-8 Mime-Version: 1.0 [Blueprint Homepage](https://blueprint.bryanjohnson.com) Hi friend,=C2=A0 =C2=A0 My daily routine takes 4 hours 46 min=E2=80=A6 but it used to take longer. =C2=A0 When I started Blueprint several years ago, my routine was pretty complicat= ed. Recently, my team and I have dramatically simplified it. =C2=A0 We scrutinized every step to determine whether or not it belonged in the ro= utine.=C2=A0 =C2=A0 Here=E2=80=99s what I=E2=80=99m currently doing each morning. https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ Bedtime =C2=A0 In bed by 8:30 pm. =C2=A0 Every day starts the night before. Sleep is my #1 life priority because hig= h-quality rest makes hard things easy and impossible things doable.=C2=A0 =C2=A0 My morning routine - #1: Wake up ~5am - + I wake up naturally around 5 am each day.=C2=A0 - #2: Oral hygiene=C2=A0 - + I use a water pik, floss, and brush my teeth first thing. I also use a = tongue scraper.=C2=A0 - #3: Light in eyes - + Since I wake up before sunrise, I use a 10,000 lux light for 6 min to s= imulate natural morning light. This helps to support my circadian rhythm (b= ody clock).=E2=80=8B I=E2=80=99ll also wear the=C2=A0[Blueprint 302 Laser Cap](https://blueprint= .bryanjohnson.com/products/laser-cap) for 6 min for hair health. https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ - #4: Breath work - + I do a breathing exercise or meditation for 6 min to get my mind and bo= dy right for the day. - #5: Pre-workout nutrition=C2=A0 - + I have an 8-oz drink consisting of: - + [Longevity Mix](https://blueprint.bryanjohnson.com/products/longevity-b= lend-multinutrient-drink-mix-blood-orange-flavor) 1 scoop + [Creatine](https://blueprint.bryanjohnson.com/products/creatine) 5 g (Lon= gevity Mix has 2.5 g for 7.5 g total) + microbiome, which includes prebiotic galactooligosaccharides =C2=BD tsp, = inulin 1 tsp, and arabinogalactan powder 1 tsp=C2=A0 - + I eat [Blueprint Longevity Protein](https://blueprint.bryanjohnson.com= /products/longevity-protein-chocolate) with: - + [Blueberry Nut Mix](https://blueprint.bryanjohnson.com/products/nutty-p= udding-fruit-and-nut-mix) + [collagen peptides](https://blueprint.bryanjohnson.com/products/collagen)= 11 g + [extra virgin olive oil](https://blueprint.bryanjohnson.com/products/extr= a-virgin-olive-oil) 1 Tbsp (15 ml) + berries =C2=A0 + I take the following pills: - + [Essential Capsules](https://blueprint.bryanjohnson.com/products/essent= ials-capsules) + [Advanced Antioxidants](https://blueprint.bryanjohnson.com/products/advan= ced-antioxidants) + [Ashwagandha & Rhodiola](https://blueprint.bryanjohnson.com/products/ashw= agandha-rhodiola-120mg) + [Omega-3](https://blueprint.bryanjohnson.com/products/omega-3) + Proferrin 10.5 mg + NR (450 mg) or NMN (500 mg)=C2=A0=C2=A0 - #6: Pre-workout nutrition=C2=A0 - + I exercise for 90 min. My workout is a mixture of:=C2=A0 - + cardio + strength training + balance and stretching + high-intensity interval training (2x/week)=C2=A0 - +=C2=A0I'll rotate listening to music, a book, podcast, or educational v= ideo.=C2=A0 =C2=A0 + On the weekends, I'll hike, play pickleball, ride a bike, climb, etc. - #7: Sauna=C2=A0 - + I sauna for 20 min daily.=C2=A0 - + 200=C2=B0F (93=C2=B0C) + core temp post sauna (ear) 102.4=C2=B0F (39=C2=B0C) + ice packs on the boys to protect fertility markers + wool hat for the head + recently, as an experiment, I introduced face and neck cooling to protect= my skin from the heat =C2=A0 - #8: Red/NIR light therapy - + I do red/NIR (near-infrared) light therapy for 6 min daily.=C2=A0 =C2=A0 + Panels surround me.=C2=A0 https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ - #9: Focused shockwave therapy on joints=C2=A0 - + I=E2=80=99ll occasionally proactively treat my joints with focused shoc= kwave therapy. This is experimental.=C2=A0 - #10: Shower - + I=E2=80=99ll clean my hair with shampoo. Then apply 2 pumps of the [Pep= tide Shampoo](https://blueprint.bryanjohnson.com/products/hair-peptide-sham= poo) and let it sit for 1 min.=C2=A0 - #11: Hair growth - + I apply [Peptide Hair Serum](https://blueprint.bryanjohnson.com/product= s/hair-peptide-serum?variant=3D49938175000861) after the shower. https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ - #12: Skincare - + I use:=C2=A0 - + [Gentle Facial Cleanser](https://blueprint.bryanjohnson.com/products/fa= cial-cleanser) + [SFC Facial Serum](https://blueprint.bryanjohnson.com/products/facial-ser= um) + [SFC Facial Moisturizer](https://blueprint.bryanjohnson.com/products/faci= al-moisturizer) - + If I=E2=80=99m getting sun exposure during high-UV hours, I apply =C2= =A0mineral sunscreen or use an UV umbrella. - #13: Breakfast=C2=A0 - + I eat: - + veggies, legumes, [extra virgin olive oil](https://blueprint.bryanjohns= on.com/products/extra-virgin-olive-oil) + berries, nuts, seeds + decaf coffee with mac nut milk + ~50 supermolecules =C2=A0=C2=A0 https://blueprint.bryanjohnson.com/ https://blueprint.bryanjohnson.com/ Note: My morning routine is always evolving as we update protocols. This is= what I=E2=80=99m experimenting with right now. =C2=A0 I don=E2=80=99t expect anyone to do my morning routine. Even a small amount= of daily exercise is great.=C2=A0 =C2=A0 If you=E2=80=99re struggling, start small. A short walk. 5 min of meditatio= n. 1 better meal. Then let the improvements compound. =C2=A0 I spent nearly 20 years wrecking my body. If I can reverse that, just think= what might be possible for you. =C2=A0 Be well,=C2=A0 Bryan [Blueprint](https://blueprint.bryanjohnson.com/) Most emails suck. We're trying not to. What did you think of this email? 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3D""=
Hi friend, 
 
My daily routine takes 4 hours 46 min= =E2=80=A6 but it used to take longer.
 
When I started Blueprint several year= s ago, my routine was pretty complicated. Recently, my team and I have dram= atically simplified it.
 
We scrutinized every step to determin= e whether or not it belonged in the routine. 
 
Here=E2=80=99s what I=E2=80=99m curre= ntly doing each morning.
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Bedtime
&nbs= p;
In bed by 8:30 pm.
=  
Every day starts the night before. Sleep is my #1 life priority bec= ause high-quality rest makes hard things easy and impossible things doable.=  
 
My morning rou= tine
  • #1: Wake up ~5am
    • + I wake up= naturally around 5 am each day.&nbs= p;
  • #2: Oral hygiene&nb= sp;
    • + I use a w= ater pik, floss, and brush my teeth first thing. I also use a tongue scrape= r. 
  • #3: Light in eyes
    • + Since I w= ake up before sunrise, I use a 10,000 lux light for 6 min to simulate natur= al morning light. This helps to support my circadian rhythm (body clock).= =E2=80=8B
I=E2=80=99ll also wear the Blueprint 302 Lase= r Cap for 6 min for hair health.
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  • #4: Breath work
    • + I do a br= eathing exercise or meditation for 6 min to get my mind and body right for = the day.
  • #5: Pre-workout nut= rition 
+ I take the following pills:
  • #6: Pre-workout nut= rition 
    • + I exercise for 90 min. My workout is a = mixture of: 
      • + cardio
        + strength training
        + balance and stretching<= br>+ high-intensity interval training (2x/week)         
    • + I'll rotate listening to music, a = book, podcast, or educational video. 
       
      + On the weekends, I'll hike= , play pickleball, ride a bike, climb, etc.
  • #7: Sauna 
    • + I sauna for 20 min daily. 
      • + 200=C2=B0F (93=C2=B0C)
        + core temp post sauna (ear) 102= .4=C2=B0F (39=C2=B0C)
        + ice packs on the boys to protect fertility marke= rs
        + wool hat for the head
        + recently, as an experiment, I introduced= face and neck cooling to protect my skin from the heat          
  • #8: Red/NIR light t= herapy
    • + I do r= ed/NIR (near-infrared) light therapy for 6 min daily. 
       
      + Panels= surround me. 
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  • #9: Focused shockwa= ve therapy on joints 
    • + I=E2=80= =99ll occasionally proactively treat my joints with focused shockwave thera= py. This is experimental. 
  • #10: Shower<= /strong>
    • + I=E2=80= =99ll clean my hair with shampoo. Then apply 2 pumps of the Peptide Shampoo and let it sit for 1 min.=  
  • #11: Hair growth
    • + I apply <= a style=3D"color:#2356B8; text-decoration:underline" href=3D"https://ctrk.k= lclick.com/l/01KMFVG9W9MSYMWY1RKQ3DR5G4_19">Peptide Hair Serum after th= e shower.
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  • #13: Breakfast = ;
    • + I eat:=
      • + veggies, legumes, extra virgin olive oil
        + berr= ies, nuts, seeds
        + decaf coffee with mac nut milk
        + ~50 supermolecu= les           
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Note: My morning routine is always evolving as we update prot= ocols. This is what I=E2=80=99m experimenting with right now.
 
I don=E2=80=99t expect anyone to do m= y morning routine. Even a small amount of daily exercise is great. 
&nbs= p;
If you=E2=80=99re struggling, start s= mall. A short walk. 5 min of meditation. 1 better meal. Then let the improv= ements compound.
&nbs= p;
I spent nearly 20 years wrecking my b= ody. If I can reverse that, just think what might be possible for you.
&nbs= p;
Be well, 
Bryan
Most emails suck. We're trying not to.
What did you think o= f this email?
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