While most people hit snooze and reach for coffee, billionaire biohacker Bryan Johnson has already begun a marathon of self-optimization. The 47-year-old tech entrepreneur, who spends an estimated $2 million a year on his anti-aging project called Blueprint, has revealed his updated five-hour morning routine on X (formerly Twitter).
In his post, Johnson listed every minute detail of his carefully engineered schedule — a blend of science, supplements, and self-discipline — designed to slow, if not reverse, the biological clock.
“My updated morning routine: 5–10 a.m.,” Johnson wrote, before detailing a regimen involving hyperbaric oxygen therapy, red light exposure, hypoxic-hyperoxic training, and plant-based meals.
Inside the 5-Hour Routine
Johnson’s day begins the night before, with a strict 8:30 p.m. bedtime, ensuring what he calls “~4 hours of restorative sleep” and near-zero “wake events.” At 5 a.m., he wakes “standing tall,” proceeds to floss and brush, and applies his Blueprint hair serum while wearing a red light therapy cap for six minutes — all under 10,000 lux of morning light.
Then comes an elaborate physical and dietary sequence. He showers, consumes his “longevity mix” stacked with protein, collagen peptides, olive oil, creatine, and berries, and performs an hour-long combination of cardio, strength, flexibility, and balance exercises.
After his workout, Johnson enters a 200°F dry sauna for 20 minutes, followed by six minutes of red/near-infrared light therapy and 32 minutes of Intermittent Hypoxic–Hyperoxic Training (IHHT) — alternating between oxygen deprivation and enrichment. The final stage includes 45 minutes of Hyperbaric Oxygen Therapy at 2 ATA, before sitting down to a second breakfast of legumes, vegetables, nuts, and seeds.
The Science (and Speculation) Behind the Blueprint
According to Johnson, every step is backed by measurable data. He tracks biomarkers ranging from vascular elasticity and liver fat to cellular regeneration rates, claiming that his organs are biologically younger than his chronological age. In earlier statements, Johnson asserted that his regimen has given him the heart of a 37-year-old and the lungs of an 18-year-old.
His lifestyle, described in detail in previous interviews with This Morning, centers around precision vegan nutrition, 40 daily supplements, and meticulous calorie tracking. Johnson refers to himself as “the most measured person in human history.”
Critics Question
Yet, while his methods fascinate millions online, experts remain cautious. Many biologists argue that longevity science is still in its infancy, and that Johnson’s results, though remarkable, are not universally replicable.
Some also question the psychological toll of such extreme regimentation. Living by metrics — from heart rate to sleep stress percentage — raises the question of whether Johnson’s pursuit of immortality has come at the cost of spontaneity.
Still, for Johnson, the data speaks louder than doubt. “It is evolution, not deterioration,” he said in an earlier interview, defending his quest for agelessness as a scientific mission rather than vanity.
Johnson’s blueprint, while unattainable for most, offers a preview of what hyper-personalized health optimization could look like in the future. From AI-assisted diets to home oxygen chambers, his daily life resembles a laboratory of longevity.
Whether it’s genuine science or the ultimate wellness spectacle, Bryan Johnson has transformed his body into an ongoing experiment — one that asks a hauntingly modern question: If you could buy more time, how much of your life would you give up to do it?
In his post, Johnson listed every minute detail of his carefully engineered schedule — a blend of science, supplements, and self-discipline — designed to slow, if not reverse, the biological clock.
“My updated morning routine: 5–10 a.m.,” Johnson wrote, before detailing a regimen involving hyperbaric oxygen therapy, red light exposure, hypoxic-hyperoxic training, and plant-based meals.
Inside the 5-Hour Routine
Johnson’s day begins the night before, with a strict 8:30 p.m. bedtime, ensuring what he calls “~4 hours of restorative sleep” and near-zero “wake events.” At 5 a.m., he wakes “standing tall,” proceeds to floss and brush, and applies his Blueprint hair serum while wearing a red light therapy cap for six minutes — all under 10,000 lux of morning light.
Then comes an elaborate physical and dietary sequence. He showers, consumes his “longevity mix” stacked with protein, collagen peptides, olive oil, creatine, and berries, and performs an hour-long combination of cardio, strength, flexibility, and balance exercises.
After his workout, Johnson enters a 200°F dry sauna for 20 minutes, followed by six minutes of red/near-infrared light therapy and 32 minutes of Intermittent Hypoxic–Hyperoxic Training (IHHT) — alternating between oxygen deprivation and enrichment. The final stage includes 45 minutes of Hyperbaric Oxygen Therapy at 2 ATA, before sitting down to a second breakfast of legumes, vegetables, nuts, and seeds.
my updated morning routine 5-10am
— Bryan Johnson (@bryan_johnson) October 4, 2025
in bed 8:30 pm
+ ~4 hrs restorative sleep
+ 0 to 1 wake events
+ sleep stress <1%
wake up standing tall
water pik, floss, brush teeth
apply blueprint hair serum
wear red light cap 6 min while...
getting 10,000 lux light in eyes…
The Science (and Speculation) Behind the Blueprint
According to Johnson, every step is backed by measurable data. He tracks biomarkers ranging from vascular elasticity and liver fat to cellular regeneration rates, claiming that his organs are biologically younger than his chronological age. In earlier statements, Johnson asserted that his regimen has given him the heart of a 37-year-old and the lungs of an 18-year-old.
His lifestyle, described in detail in previous interviews with This Morning, centers around precision vegan nutrition, 40 daily supplements, and meticulous calorie tracking. Johnson refers to himself as “the most measured person in human history.”
Critics Question
Yet, while his methods fascinate millions online, experts remain cautious. Many biologists argue that longevity science is still in its infancy, and that Johnson’s results, though remarkable, are not universally replicable.
Some also question the psychological toll of such extreme regimentation. Living by metrics — from heart rate to sleep stress percentage — raises the question of whether Johnson’s pursuit of immortality has come at the cost of spontaneity.
Still, for Johnson, the data speaks louder than doubt. “It is evolution, not deterioration,” he said in an earlier interview, defending his quest for agelessness as a scientific mission rather than vanity.
Johnson’s blueprint, while unattainable for most, offers a preview of what hyper-personalized health optimization could look like in the future. From AI-assisted diets to home oxygen chambers, his daily life resembles a laboratory of longevity.
Whether it’s genuine science or the ultimate wellness spectacle, Bryan Johnson has transformed his body into an ongoing experiment — one that asks a hauntingly modern question: If you could buy more time, how much of your life would you give up to do it?
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