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.

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.

#1: Wake up ~5 am

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 for 6 min for hair health.

#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 1 scoop
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 with:

I take the following pills:

Essential Capsules
Advanced Antioxidants
Ashwagandha & Rhodiola
Omega-3
Proferrin 10.5 mg
NR (450 mg) or NMN (500 mg)

#6: Exercise

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.

#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 and let it sit for 1 min.

#11: Hair growth

I apply Peptide Hair Serum after the shower.

#12: Skincare

I use:

If I'm getting sun exposure during high-UV hours, I apply mineral sunscreen or use a UV umbrella.

#13: Breakfast

I eat:

veggies, legumes, extra virgin olive oil
berries, nuts, seeds
decaf coffee with mac nut milk
~50 supermolecules

──

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

Originally published in Bryan Johnson's Blueprint newsletter (March 24, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.

My Morning Routine (2026)