My Morning Routine (2026)

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.

My morning routine

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:

• Blueberry Nut Mix
• collagen peptides 11 g
• extra virgin olive oil 1 Tbsp (15 ml)
• berries

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:

• Gentle Facial Cleanser
• SFC Facial Serum
• SFC 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
• 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.