Bryan Johnson’s Unbelievable Routine: The $2M Anti-Aging Protocol

Discover Bryan Johnson’s $2 million-per-year anti-aging routine, including his extreme diet, workouts, supplements, and cutting-edge longevity tech.

Introduction

Bryan Johnson, the 46-year-old tech entrepreneur, has become famous for his “Project Blueprint”—a data-driven, multi-million-dollar quest to reverse aging. His routine is so precise that he tracks 70+ biomarkers daily to optimize his health.

Here’s a breakdown of his unbelievable daily routine, backed by science and extreme discipline.

Bryan Johnson’s Daily Routine (The “Blueprint” Protocol)

5:00 AM – Wake Up & Morning Routine

• Immediate hydration: 1L of water with electrolytes
• Oral care: Specialized brushing, flossing, and pharyngeal scraping (to reduce mouth bacteria)
• Red light therapy (10 min) – Boosts collagen and reduces inflammation
• Meditation (20 min) – Lowers cortisol (stress hormone)

5:30 AM – Workout (Strictly Optimized for Longevity)

• Zone 2 cardio (1 hour) – Cycling or incline walking (maintains mitochondrial health)
• Strength training (3x/week) – Focus on muscle retention, not hypertrophy
• No high-intensity workouts – Avoids excess oxidative stress

7:00 AM – First Meal (“Super Veggie”)

• Base: Lentils, broccoli, cauliflower, garlic, ginger
• Added supplements: Cocoa flavanols, creatine, collagen peptides
• Calories: ~500 | Macros: High fiber, low glycemic

8:00 AM – Blood Tests & Biomarker Tracking

• 70+ biomarkers monitored daily, including:

• Inflammation levels (CRP)
• Cholesterol profile (LDL, HDL)
• Testosterone & growth hormone
• Adjusts supplements and diet based on real-time data

9:00 PM – Sleep Optimization

• Strict bedtime: 9 PM (8 hours of sleep)
• Temperature control: Bedroom at 66°F (19°C) for optimal sleep
• PEMF mat (Pulsed Electromagnetic Field therapy) – Enhances deep sleep