Bryan Johnson's Morning Routine - How to

Re-Introducing Mr. Longevity

In previous editions we’ve talked about Bryan Johnson. He's the guy who sold his tech company, Braintree, for almost a billion bucks (creator of popular payments app Venmo). But instead of buying a couple Bugatti’s or funding another space tourism company, this almost billionaire has been pouring millions into this wild project he calls "Blueprint”.

In case you missed our previous post on him, here’s a quick overview of Blueprint. Blueprint is his audacious quest to, basically, live forever.

His two main goals are: 1) reverse his current biological age, and 2) slow the rate of aging.

I’ve been following him for a while and in addition to these interesting experiments he performs on himself, Bryan has also become a bit of a Twitter troll. I also find this side of him to be extremely amusing. He's got this knack for blending cutting-edge science with a dose of internet meme culture and dunking on his many haters.

So why are we talking about BJ again? I’ve seen a lot of internet doctors and longevity specialists boast about their morning routines for optimal human efficiency. But in my opinion, BJ simply does it better.

And in case you don’t have time to watch his YouTube video, I’m going to A) break it down, 2) talk about what benefits his routine plays, and 3) provide a more realistic morning routine that anyone can do.

An AM in Blueprint: Bryan Johnson's Semi-Psychotic Morning Ritual

To understand the man. You must understand the routine. He posts everything he does on Youtube and talks about it on Twitter. You know how this goes. I learned about it so you don’t have to.

First, he wakes up and consumes what he refers to as “the green giant”. Let’s look at what’s in it.

• 48 ounces of water

• 2.5g of creatine: Often revered by gym-goers, creatine isn’t just for bulking. It improves muscle strength, boosts brain function, and may have longevity benefits.

• 8 drops of manganese: This trace mineral is essential for bone formation, blood clotting, and reducing inflammation.

• 125 micrograms of liquid iodine: Iodine’s a thyroid regulator. Since the thyroid controls metabolic processes, it's crucial for longevity and energy levels.

• 20g of peptides: Peptides, the building blocks of proteins, aid in muscle repair, immune function, and possibly slow aging.

• 2 tbsp of spermidine: This oddly named compound might just be the secret to longevity, promoting cellular autophagy (body’s way of cleaning out damaged cells).

• 500mg of cocoa flavanols: These are heart and brain boosters, increasing blood flow and possibly reducing heart disease risk.

• 1tsp of cinnamon: More than just a spice, cinnamon has anti-inflammatory and antioxidant properties.

• Olive oil: I asked him directly and he said that olive oil helps the body to reduce the production of oxidized LDL. I asked him why. He told me.

What is Oxidized LDL?

• LDL: Commonly known as "bad cholesterol," LDL carries cholesterol through your bloodstream. When LDL cholesterol is in balance, it performs essential functions, like building cells and hormones.

• Oxidation Process: LDL becomes problematic when it undergoes oxidation – a chemical reaction involving oxygen and other substances. This can happen due to various factors like poor diet, smoking, stress, and environmental toxins.

Why is Oxidized LDL Bad?

1. Promotes Atherosclerosis: When LDL is oxidized, it becomes more reactive and tends to stick to the walls of blood vessels, leading to plaque formation. This plaque narrows and hardens arteries, a condition known as atherosclerosis.

2. Inflammation and Immune Response: The body recognizes oxidized LDL as harmful, triggering an immune response. White blood cells try to digest these oxidized particles, leading to inflammation and furthering plaque buildup.

3. Increased Risk of Heart Disease and Stroke: As plaque accumulates, it can limit or block blood flow to different parts of the body. If a plaque ruptures, it can cause a heart attack or stroke.

4. Endothelial Dysfunction: Oxidized LDL damages the endothelium – the inner lining of the blood vessels. This impairs the vessels' ability to dilate, reducing blood flow and increasing the risk of hypertension (high blood pressure).

In Summary

Oxidized LDL is contributes to the buildup of plaques in arteries, inflammation, and damage to blood vessels, all of which can lead to serious cardiovascular events. Minimizing the oxidation of LDL is a key strategy in promoting cardiovascular health and, by extension, longevity.

Morning Pills & Chewing Gum

• 25 pills: Here’s a comprehensive list:

  

• Chewing gum: Stimulating saliva production. I guess he likes his mouth to sweat before lifting.

Workout Regimen

• His morning exercise is a combo of cardiovascular and resistance training. It seems like his aim is to keep his heart rate elevated for the duration of exercise.

Post Workout Ritual

• Using a UV disinfectant pod for his airpods and phone.

Diet: Precision Nutrition

• Consuming exactly 2150 calories daily suggests a meticulously balanced diet. His super veggie mix, loaded with nutrients and antioxidants, coupled with lentils, a great protein and fiber source, underlines a focus on nutrient density. It looks a little like poo but he claims to enjoy it.

Mental Health & Mindfulness

• Avoiding news and podcasts in the morning allows for a stress-free, introspective start, beneficial for mental well-being. He claims that listening to too much “noise” takes away from his mental energy to focus on what’s important. In a world of constant dopamine overstimulation, I can relate.

Skin Care Extravaganza

• His own skin lotion (that he literally concocted), coupled with commercially available products and sunscreens, shows his commitment to skin health, which is vital for both appearance and as a barrier against environmental factors. Melanoma is no joke to this man kids.

• The gel to decrease skin autofluorescence, Vitamin C, and peptides.

• A minimal amount of sunscreen, despite his indoor lifestyle, indicates awareness of even incidental UV exposure. Specifically he uses Cerave AM and ELTA MD.

Power Snacks

• He eats half a Brazil nut for selenium (15 cals - yes he tracks this). This showcases a targeted approach to mineral intake – selenium is used for thyroid health and immunity.

• Another drink blend of cacao, cinnamon, and trehalose with breakfast underscores his focus on blood flow, antioxidants, and possibly glucose metabolism.

• Apparent he also used to consume 3 oz of red wine every morning but stopped because he noticed it was staining his teeth. Seems odd given everything we know about the negative implications of alcohol consumption but this might be the least insane thing he includes in his morning routine.

Light Therapy

• 15 minutes of light therapy could be a mood booster, helping to regulate circadian rhythms and potentially improve skin health.

Bryan Johnson's morning routine is less of a routine and more of a full-blown scientific expedition into longevity. Bro is literally the Patrick Bateman of health.

How Can I Kickstart My Mornings (On a Budget)

I think we can all agree that Bryan Johnson's morning routine is not for most. Most of us don’t have the time, resources, or fucks to give to put this much effort into existing. But do not fret. Here are some easy morning habits to stick by to take your first step towards a healthy morning.

1. Soak Up the Sun: DIY Light Therapy

Wake up to a light alarm and spend 10-15 mins in the sun. I live in Canada and therefore winter makes it hard to get sun exposure for 3-4 months of the year but after I workout I try and sit out in the sun and have my coffee.

2. Morning Exercise

I think most people have the capacity to wake up an hour early and get some exercise. Even if it’s only for 20-30 minutes, getting your heart rate up before you get your day started will do wonders for your mental and physical health.

3. Supplements: Smart and Simple

While I do take my fair share of supplements, I personally am not ambitious enough to take two fists full of pills every morning.

Here’s my reasonably low effort supplement stack: Vitamin D and Vitamin C for immune support and overall health, fish oils for that brain-boosting omega-3, and creatine for a litany of cognitive and muscular benefits. And when bedtime rolls around, L-Theanine and Magnesium Threonate can help wind down your brain for some quality Z's.

4. Power Breakfast: Fuel Up!

I personally don’t have the time or effort to meal-prep a supper veggie mix like BJ but I do always make sure I have a satiating nutrient dense breakfast. I try and include a sufficient amount of the following: protein, fiber, healthy fats and some carbs. I like to putt cinnamon and cacao in my coffee 🙂 too.

5. Tablespoon of Olive Oil.

The fact that this makes up nearly 15% of BJ’s daily caloric intake makes me feel like I should be doing it too.

6. Avoid music/podcasts/news/social media/screen-time

I personally am suffering from habitual dopamine overstimulation. I think everyone would benefit from keeping to their own thoughts for the first 2 hours of their day. Throw in some breathing exercises if you want to level up even more (I’m still working on this myself, will report back).

And what’s cool about Bryan is that he’s not only incredibly transparent, but he’s also very vocal. If you shout him out on Twitter with an honest question or inquiry, he will most likely answer you. And for a guy with millions of fans following his journey, I think that’s pretty bad ass.

I hope this 5 mins of reading brought you some enlightenment and a productive rest of your week🫡.

Thanks for tuning in.