Everyone thought Bryan Johnson was insane...
When they heard he spends ,000,000 a year to live to 200.
But the details of his protocol reveal 8 life-changing habits anyone can follow at home for free.
Here's his evidence-based longevity blueprint: 🧵
@bryan_johnson In a recent video, @bryan_johnson said:
"I now have the best biomarkers of anybody in the world. I am the healthiest person on planet Earth."
His body temperature has dropped 5°F from metabolic improvements.
His sleep quality tops 99.9% of people measured.
Bryan's reduced his biological age by 5.1 years in just 7 months.
Tests show his cells are aging more slowly than 92% of 18-year-olds.
At 46, his body functions like someone in their 20s.
Here're 8 habits you can learn from his M protocol:
1. Sleep.
Sleep is Bryan's #1 life priority.
Asleep by 8:30pm and naturally wakes at 5:00am without an alarm.
His sleep is so good he set a record: 8 months of perfect sleep scores with 2 hours of REM and 2 hours of deep sleep nightly.
Here's how:
1. No screens after 7:30pm.
2. His bedroom stays completely dark and cold.
3. He stops drinking liquids at 4:00pm to avoid bathroom trips.
These 3 changes alone improved his sleep score by 28% in 2 weeks.
This clip below gives you an even more comprehensive breakdown: ↓
2. Morning light
First thing after waking, Bryan gets 10,000 lux light directly into his eyes for 3–4 minutes.
He uses a special light device in winter, but natural sunlight works too.
This morning light fixes his body clock and cuts his nighttime heart rate by 6 beats/minute.
3. Daily body measurements
Bryan tracks his health obsessively every morning:
• Inner ear temperature (his dropped 5°F from metabolic improvements)
• Body composition (fat, muscle, hydration)
• Arterial stiffness
Simple smart scales can track most of these for under 0.
4. Workout strategy
Bryan exercises 60-90 minutes daily, 7 days a week.
His workout includes:
• 15 minutes flexibility
• 15 minutes balance work
• 30 minutes cardio (walking, biking)
• 30 minutes strength (bodyweight + resistance bands)
On weekends, he adds pickleball and rock climbing with friends.
5. Targeted supplements
Bryan takes 104 pills daily (ridiculous for most people).
But just 3 supplements give 80% of the benefits:
• NMN powder (1 gram daily)
• Resveratrol (1 gram with fat)
• Magnesium (400mg before sleep)
He also takes a Blueprint Longevity mix with collagen peptides and creatine.
6. Workday movement breaks
Every 30 minutes, Bryan takes a 5-minute movement break.
He rotates between standing and sitting desk.
These mini-breaks keep blood flowing, body loose, and mind sharp.
He says this habit alone boosted his work output by 34% in 3 months.
7. Exact food protocol
Bryan eats exactly 2,250 calories daily:
• 25% protein (141g)
• 35% carbs (197g)
• 40% fat (100g)
"Super Veggie" lunch: lentils, broccoli, cauliflower, mushrooms, garlic, and ginger.
His meals are plant-based by choice, not necessity for longevity.
8. Wind-down routine
Bryan's nighttime routine has one goal: lower his resting heart rate.
He turns off all screens and at 7:00pm he takes a 10-minute outdoor walk.
He reads physical books and does 5-minute breathing exercises to calm his nervous system.
Want to hear directly from Bryan himself?
He's speaking at the @SynBioBeta Hyperscale Biology conference on May 5-8, 2025 at the San Jose Convention Center.
He'll share his latest protocols and the science behind his results.
Grab a ticket here:
Plus, you'll learn exactly how he's tracking his 78 organs for biological age.
He'll appear alongside NASA astronaut Kate Rubins and Microsoft CTO Kevin Scott.
Register below:
Whether you copy parts of Bryan's protocol or attend the conference, remember:
We're the first generation with tools to potentially extend our lives by decades.
Which of these 8 longevity habits will you try?
P.S. This was Bryan back in 2018 with his @SynBioBeta Award
Follow me @johncumbers for more interesting insights on longevity science, synthetic biology, and updates from industry experts like Bryan Johnson.
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