Bryan Johnson’s Blueprint for longevity is focused on biohacking and optimizing health through a structured daily routine that focuses on diet, exercise, sleep, and mental well-being. This is a daily checklist based on his principles.
Price: FREE
Category: Health
Don’t Die – Bryan Johnson Blueprint
- Prioritize health and longevity through science-based practices
- Optimize mind and body performance for peak living
- Embrace a proactive approach to aging and vitality
Items
✅ Morning Routine: Wake Up Early (around 5:30 AM). Start your day early to align with circadian rhythms. (checkbox input)
✅ Hydration: Drink 500ml of water immediately after waking up (with electrolytes if necessary). (checkbox input)
✅ Sunlight Exposure: Get at least 10–30 minutes of morning sunlight within an hour of waking to regulate your circadian rhythm and vitamin D levels. (checkbox input)
✅ Cold Exposure: Take a cold shower or perform cold exposure (e.g., ice bath or cryotherapy) for 3–5 minutes to boost circulation and reduce inflammation. (checkbox input)
✅ Mindfulness or Meditation: Engage in 10-20 minutes of meditation or mindfulness practice to reduce stress and improve mental clarity. (checkbox input)
✅ Journaling: Reflect on your goals and personal development with gratitude or intention-setting. (checkbox input)
✅ Exercise: Follow a daily exercise routine, which might include strength training, HIIT, or stretching/yoga. Bryan’s routine often includes 45–60 minutes of exercise with focus on muscle building, aerobic work, and mobility. (checkbox input)
✅ Breakfast: Focus on nutrient-dense, high-protein meals (e.g., eggs, avocado, and greens). Avoid high-sugar foods. (checkbox input)
✅ Supplements: Take prescribed supplements (e.g., NMN, Metformin, Omega-3, Vitamin D, Magnesium, etc.) as recommended in the Blueprint. (checkbox input)
✅ Lunch: Keep it high in protein and healthy fats with minimal processed carbohydrates (e.g., lean meats, fish, and leafy greens). (checkbox input)
✅ Dinner: Prioritize lean proteins, healthy fats, and vegetables. Avoid heavy carbs and sugars in the evening. (checkbox input)
✅ Movement Breaks: Take short walks or light physical activity every 90 minutes to keep the body active and prevent stiffness. (checkbox input)
✅ Mental Stimulation: Engage in activities that challenge the brain, like reading, learning something new, or working on a challenging task. (checkbox input)
✅ Evening Routine: No screen time 1 hour before bed. Limit blue light exposure to improve sleep quality. Use blue light-blocking glasses or apps if needed. (checkbox input)
✅ Sleep Hygiene: Aim for 7-9 hours of sleep in a cool, dark environment. Use devices to track your sleep cycle and aim for deep sleep. (checkbox input)
✅ Evening Wind-Down: Engage in relaxing activities like reading, light stretching, or listening to calming music. (checkbox input)
✅ Sleep Supplements (optional): Consider supplements like magnesium, melatonin, or other sleep aids if needed for improved sleep quality. (checkbox input)
📝 Additional Tips (list)
✅ Mental Health: Prioritize mental well-being through therapy, coaching, or peer support. (checkbox input)
✅ Social Connections: Engage in meaningful relationships and social connections that nurture well-being. (checkbox input)
✅ Track Your Health Metrics: Bryan recommends regular blood work, body scans, and other diagnostic tests to assess your health and adjust your lifestyle. (checkbox input)
📷 Progress picture or video (media input)
✍️ Progress journal (text input)
List reminders
09:00 (days of week: ) – Don’t Die – Bryan Johnson Blueprint reminder
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