Live healthier for longer: This is how Bryan Johnson's morning routine works

Few people polarize opinions in the longevity scene as much as Bryan Johnson . Some almost revere him as a guru, convinced that this man can change the world and that his protocols will play an important role in aging research. His slogan “Don’t die” has almost developed into a kind of lifestyle mantra.

Others dismiss him as a wealthy eccentric, claiming that his experiments, if they benefit anyone, benefit him rather than humanity and would certainly not produce any scientifically useful results.

The fact is, Bryan Johnson is probably the most thoroughly examined and measured person in the world. The data and protocols from his 'Blueprint' project are regularly made available online for public viewing. They show that he has the heart of an 18-year-old and, unlike the average person, ages at a rate of only 0.69, meaning that in 365 days, his body only ages 251 days.

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Since his exact morning routine is available online, I thought I’d just spend a morning à la Bryan Johnson myself.

1. Getting Up + Sleep Stats

Bryan wakes up every morning at 5:30 AM without an alarm. To be completely honest, that's not really my time. And certainly not in the deep Hamburg winter! So I oscillated between getting up at 5:30 AM with an alarm or waking up naturally, making 5:30 AM a bit unrealistic.

Since sleep is known to be Bryan's number one priority, I ultimately decided on the latter and woke up on my own at 6:30 AM (let's just accept that). After a five-minute meditation with breathing exercises, I first check my sleep stats, which don't look too bad. Bryan would surely be proud!

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2. Daylight Lamp

Now he stands in front of a daylight lamp for a few minutes, which I unfortunately don't have, but instead, I do my red light therapy later, which has a similar effect and additional benefits. So I move straight to the next step:

3. Oral Care

How important oral hygiene is for the entire organism is no longer a secret. We can not only prevent cavities but also protect the body from chronic inflammations that can weaken the immune system in the long term and lead to serious diseases. I use my electric toothbrush, dental floss, and a tongue cleaner this morning, which I use every morning anyway.

4. Skincare

Next we move on to skincare. It's already a somewhat longer process for me every morning. Bryan is almost a bit more uncomplicated. He washes his face and uses a vitamin C serum, as well as a relatively ordinary moisturizer and sunscreen. Pretty simple and probably the only step in the morning routine à la Bryan Johnson that goes faster than usual for me. I like to layer one or two serums.

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"I choose a reformer Pilates class because it's the workout that I really enjoy."

5. Collagen + Blueprint Longevity Mix Drink

Before his workout, Bryan mixes himself a drink made of collagen and his Blueprint Longevity Mix, which includes L-lysine, L-theanine, and glutathione. I have all of them individually and mix them with the collagen. There's also a shot of high-quality extra virgin olive oil and lemon juice.

6. Bryan Johnson's Workout

The point I find hardest to be honest. I usually always eat something before every workout and I also know that this is better for me as a woman for the hormones, but we want to stick to Bryan's morning routine today.

He does a mix of cardio and strength training every morning for 60-90 minutes. I decide on a Reformer Pilates class because it's the workout I really enjoy (and between us, not too much endurance on my empty stomach, but something gentler low impact training means).

7. Breakfast – my version of Nutty Pudding

Bryan’s superfood breakfast includes macadamia nuts, walnuts, chia seeds, flax seeds, a 1/4 Brazil nut, cocoa powder, cherries, berries, and manuka honey. I make a porridge and add all the nuts and other ingredients that are also found in the nutty pudding. Very delicious I must say. I will definitely make this recipe more often from now on.

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8. Bryan Johnson’s supplement routine

Bryan is known to take over 100 Supplements am Tag, was ich so nicht ganz umsetzen will und kann. Jedoch nehme einige Dinge, die auch auf seinem Blueprint-Plan stehen. Also nehme ich nach dem Frühstück wie immer mein Vitamin C, DHEA, Lysin & Vitamin D. Alles natürlich auch Supplements, die auf Bryan’s Liste stehen.

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9. Walk & Rotlichttherapie

Bevor es mit der Arbeit losgeht, macht Bryan meist noch einen zehnminütigen Walk und stellt sich vor seine Rotlichtstrahler (er hat natürlich Rotlichtherapie für den ganzen Körper). Ich setze mich also vor mein kleines Rotlicht-Panel für 10 Minuten. Das versuche ich ohnehin jeden Tag zu machen und ich merke wirklich einen Unterschied bei meiner Hautqualität.

10. Work

Nach dieser doch eher sehr langen Morgen-Routine, startet nun der Work-Flow, wie Bryan es nennt. Bis zu diesem Zeitpunkt versucht er, nicht sein Social Media, Mails etc. zu kontrollieren, was ich sehr gut finde und woran wahrscheinlich jeder von uns, oder zumindest ich noch arbeiten könnte. Nicht als erstes am Morgen zu seinem Handy zu greifen und wahllos durch Instagram oder TikTok zu scrollen, tut in jedem Fall gut.

Fazit:

Man muss im Fall von Bryan Johnson’s Morgen-Routine tatsächlich realistisch bleiben. Welcher Mensch hat schon Zeit für diese ganzen Steps vor der Arbeit? Klar, wenn man wie er um 5.30 Uhr aufsteht, ist es eventuell machbar, ich wäre dafür jedoch nicht so ganz die geeignete Kandidatin.

What I definitely don't like is working out on an empty stomach. I just feel more comfortable and generally stronger when I have a protein-rich breakfast before exercising.

I personally find the Nutty Pudding and avoiding social media in the morning until shortly before starting work great and would keep it that way, or rather the Nutty Pudding is serious competition for my avocado toast.

Whether this morning routine will make you live at least 100 years, who knows. In my case, it has definitely supported general wellbeing, and that is certainly very valuable in itself.

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