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.
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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:
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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: ↓
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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.
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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.
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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.
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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.
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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: https://www.syntheticbiologysummit.com/
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: https://www.syntheticbiologysummit.com/
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
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