My NEW Morning Routine

Written by: Bryan Johnson

Published on: March 18, 2025

My NEW Morning Routine

Written by: Bryan Johnson

Published on: March 18, 2025

Hi Friend,

Every morning, for the past two and a half years, I have followed a routine that’s been measured, refined, and optimized down to the smallest detail.

We are pushing the frontiers of health and sharing it all with you.

Here’s what that looks like in 2025:

1. Wake Up

~5:00 AM - I wake up naturally – no jarring alarms, as abrupt wake-ups can have negative effects on the body.

2. Tracking My Core Temperature

First, I check my inner ear temperature. Most people sit around 98.7°F. I run significantly cooler – around 94°F (34.4C) – due to my health protocols. My metabolism has become more efficient. To put this into context, to achieve a similar body temperature (94°F), one would need to swim in ice for a mile.

Checking my morning body temperature allows me to assess if anything is amiss. If my temperature is higher than normal, it may mean something is up. Females, your cycle will have your body temperature changing in predictable patterns.

3. Body Composition Check

I take a quick body measurement using a Withings scale ($99 or $199) to track:

Weight
Fat
Muscle
Hydration
Arterial stiffness

4. Breathing & Light Exposure

To get my mind and body ready for the day:

I do a 5-minute breathing exercise or meditation.
Since I wake up before sunrise, I use a 10,000-lux light for 3–4 minutes to simulate natural morning light, helping regulate my circadian rhythm.

5. Hair & Scalp Routine

I apply an Rx hair serum (Blueprint designed, out in June) and massage my scalp with a silicone scrubber for 1–2 minutes to improve blood flow. Then, I wear a red light therapy cap (Blueprint will have one in June) for 6 minutes to support hair growth while continuing my routine.

6. Hydration & Supplementation

At 5:25 AM, I drink an 8 oz (236 mL) mix designed to support longevity:

1 scoop of Blueprint Longevity Mix
11g Blueprint Blueprint Collagen Protein
2.5g Blueprint Creatine (Longevity Mix already has 2.5g, totaling 5g)
½ tsp Prebiotic Galactooligosaccharides
1 tsp Inulin

It’s comforting to know that the nutrition and supplements I get from Blueprint is 3rd party tested.

7. Exercise & Movement

At 5:30 AM, I train for 60–90 minutes, focusing on balance, flexibility, strength training, and cardio. My workouts include a mix of high-intensity intervals, resistance training, and functional movement.

On weekends, I hike, play pickleball, ride a bike, climb, or do other outdoor activities.
I rotate between listening to music, books, podcasts, or educational videos while training.

8. Breakfast & Supplement Routine

At 6:45 AM, I have my first meal: Blueprint Protein (watch how I prepare it) with:

I also take my morning supplements:

Blueprint Essential Capsules - 2
Blueprint Softgel - 1
Blueprint NAC + Ginger + Curcumin - 3
Blueprint Red Yeast Rice + Odor-Free Garlic - 1
EPA/DHA/DPA 800mg
ProButyrate 600mg
Proferrin 10.5mg
NR (450mg) or NMN (500mg)
Acarbose 200mg (Rx)
Metformin (500mg) (Rx)

While eating, I continue listening to a book, podcast, or educational video to make the most of my time.

9. Skin & Hygiene Routine

At 7:15 AM, I follow my skincare and hygiene protocol:

Face Care: Gentle cleanse, barrier strengthening serum, vitamin C, moisturizer.
Sun Protection: Apply sunscreen if going outside when UV index is higher than 3
Shower Routine: Use body wash and exfoliate with a Japanese washcloth 2-3x per week
Hair Care: Wash hair with Blueprint Peptide Shampoo*, massage for 60 seconds with soft silicone brush to stimulate circulation. Once dry, apply Blueprint Peptide Serum and massage again with soft silicone brush (launching Summer 2025).

*Coming Summer 2025: Blueprint Peptide Hair Care: Formulated for hair rejuvenation and growth, our peptide-powered shampoo and serum work to optimize scalp health for stronger, fuller and more youthful hair.

10. 10-Minute Walk & Work Focus

At 7:45 AM, I take a quick 10-minute walk outside, then begin work. My morning hours are my most productive, so I:

Prioritize high-value tasks
Rotate between sitting and standing at my desk for proper posture
Avoid checking messages or social media until I complete at least one hour of deep work

11. Mid-Morning Fuel

At 9:00 AM, I have my second meal of the day: Super Veggie (for those in the US, you can get Super Veggie delivered fresh):