Subject: my morning routine (2026)
From: Bryan Johnson <[email-masked]>
To: [email-masked]
Date: Tue, 24 Mar 2026 12:15:25 +0000 (UTC)

[Blueprint Homepage](https://blueprint.bryanjohnson.com)

Hi friend, 
 
My daily routine takes 4 hours 46 min… but it used to take longer.
 
When I started Blueprint several years ago, my routine was pretty complicated. Recently, my team and I have dramatically simplified it.
 
We scrutinized every step to determine whether or not it belonged in the routine. 
 
Here’s what I’m currently doing each morning.

https://blueprint.bryanjohnson.com/

https://blueprint.bryanjohnson.com/

Bedtime
 
In bed by 8:30 pm.
 
Every day starts the night before. Sleep is my #1 life priority because high-quality rest makes hard things easy and impossible things doable. 
 
My morning routine

- #1: Wake up ~5am

- + I wake up naturally around 5 am each day. 

- #2: Oral hygiene 

- + I use a water pik, floss, and brush my teeth first thing. I also use a tongue scraper. 

- #3: Light in eyes

- + Since I wake up before sunrise, I use a 10,000 lux light for 6 min to simulate natural morning light. This helps to support my circadian rhythm (body clock).​

I’ll also wear the [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 body right for the day.

- #5: Pre-workout nutrition 

-  + I have an 8-oz drink consisting of:

- + [Longevity Mix](https://blueprint.bryanjohnson.com/products/longevity-blend-multinutrient-drink-mix-blood-orange-flavor) 1 scoop
+ [Creatine](https://blueprint.bryanjohnson.com/products/creatine) 5 g (Longevity Mix has 2.5 g for 7.5 g total)
+ microbiome, which includes prebiotic galactooligosaccharides ½ tsp, inulin 1 tsp, and arabinogalactan powder 1 tsp 

-  + I eat [Blueprint Longevity Protein](https://blueprint.bryanjohnson.com/products/longevity-protein-chocolate) with:

- + [Blueberry Nut Mix](https://blueprint.bryanjohnson.com/products/nutty-pudding-fruit-and-nut-mix)
+ [collagen peptides](https://blueprint.bryanjohnson.com/products/collagen) 11 g
+ [extra virgin olive oil](https://blueprint.bryanjohnson.com/products/extra-virgin-olive-oil) 1 Tbsp (15 ml)
+ berries  
+ I take the following pills:

- + [Essential Capsules](https://blueprint.bryanjohnson.com/products/essentials-capsules)
+ [Advanced Antioxidants](https://blueprint.bryanjohnson.com/products/advanced-antioxidants)
+ [Ashwagandha & Rhodiola](https://blueprint.bryanjohnson.com/products/ashwagandha-rhodiola-120mg)
+ [Omega-3](https://blueprint.bryanjohnson.com/products/omega-3)
+ Proferrin 10.5 mg
+ NR (450 mg) or NMN (500 mg)  

- #6: Pre-workout nutrition 

-  + I exercise for 90 min. My workout is a mixture of: 

- + cardio
+ strength training
+ balance and stretching
+ 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°F (93°C)
+ core temp post sauna (ear) 102.4°F (39°C)
+ 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  

- #8: Red/NIR light therapy

-  + I do red/NIR (near-infrared) light therapy for 6 min daily. 
 
+ Panels surround me. 

https://blueprint.bryanjohnson.com/

https://blueprint.bryanjohnson.com/

- #9: Focused shockwave therapy on joints 

- + I’ll occasionally proactively treat my joints with focused shockwave therapy. This is experimental. 

- #10: Shower

- + I’ll clean my hair with shampoo. Then apply 2 pumps of the [Peptide Shampoo](https://blueprint.bryanjohnson.com/products/hair-peptide-shampoo) and let it sit for 1 min. 

- #11: Hair growth

- + I apply [Peptide Hair Serum](https://blueprint.bryanjohnson.com/products/hair-peptide-serum?variant=49938175000861) after the shower.

https://blueprint.bryanjohnson.com/

https://blueprint.bryanjohnson.com/

- #12: Skincare

-  + I use: 

- + [Gentle Facial Cleanser](https://blueprint.bryanjohnson.com/products/facial-cleanser)
+ [SFC Facial Serum](https://blueprint.bryanjohnson.com/products/facial-serum)
+ [SFC Facial Moisturizer](https://blueprint.bryanjohnson.com/products/facial-moisturizer)

-  + If I’m getting sun exposure during high-UV hours, I apply  mineral sunscreen or use an UV umbrella.

- #13: Breakfast 

-  + I eat:

- + veggies, legumes, [extra virgin olive oil](https://blueprint.bryanjohnson.com/products/extra-virgin-olive-oil)
+ berries, nuts, seeds
+ decaf coffee with mac nut milk
+ ~50 supermolecules   

https://blueprint.bryanjohnson.com/

https://blueprint.bryanjohnson.com/

Note: My morning routine is always evolving as we update protocols. This is what I’m experimenting with right now.
 
I don’t expect anyone to do my morning routine. Even a small amount of daily exercise is great. 
 
If you’re struggling, start small. A short walk. 5 min of meditation. 1 better meal. Then let the improvements compound.
 
I spent nearly 20 years wrecking my body. If I can reverse that, just think what might be possible for you.
 
Be well, 
Bryan

[Blueprint](https://blueprint.bryanjohnson.com/)

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