Bryan Johnson, known for his dedication to longevity and biohacking, follows a strict morning routine that he claims is neither as complicated nor as expensive as it appears.
In a video posted on his Instagram account, the tech entrepreneur mentioned, “A lot of people think that what I do is very complicated and very expensive. It’s not. It’s actually very affordable. My morning routine is actually dramatically simplified from where it was before. I’ve maybe done ten things — weigh myself, inner ear temperature, light, hair serums, hair cap, longevity mix, nutty pudding, very clean mornings, like very easy. So the moment I get out of bed, it’s the same sequence of steps every day, and you probably do the same in your life as well. Just map out those steps, structure it in a way it just happens every day and you don’t think about it.”
Morning routines are often seen as a foundation for productivity and well-being, but do such structured regimens actually provide significant benefits?
Importance of consistency in a morning routine for overall health
Dr Jagadish Hiremath, public health expert, mentions, “Consistency in a morning routine is crucial for overall well-being. The body operates on circadian rhythms, which regulate sleep, digestion, hormone release, and energy levels. A predictable morning routine helps reinforce these natural cycles, leading to improved focus, digestion, and metabolic function.”
Physiologically, he adds that following the same sequence of steps daily can enhance habit formation and stress reduction. For instance, exposure to natural light early in the day regulates melatonin production, improving sleep quality. “Similarly, maintaining a fixed time for breakfast stabilises blood sugar levels, preventing energy crashes later in the day. While variation is important in exercise and diet, a structured routine helps anchor key health behaviours, reducing decision fatigue and making healthy choices more sustainable,” notes Dr Hiremath.
On Bryan’s longevity-focused morning habits
Dr Hiremath states, “Some elements of Bryan Johnson’s routine are backed by science, while others remain speculative or individualised.” Here’s a breakdown of his routine:
Tracking body metrics (weight, inner ear temperature): Regular self-monitoring can provide valuable health insights, but daily fluctuations are normal. Over-focusing on numbers may lead to unnecessary stress unless there is a medical reason to track them so frequently.
Light exposure: This is one of the most scientifically supported habits. Morning light exposure regulates circadian rhythms, boosts mood by increasing serotonin, and helps maintain a healthy sleep-wake cycle. Natural sunlight is ideal, but light therapy devices can be beneficial in low-light conditions.
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Dietary choices (longevity mix, nutty pudding): A nutrient-dense breakfast with proteins, healthy fats, and antioxidants can support metabolic health. While customized “longevity mixes” may contain beneficial ingredients like polyphenols and omega-3s, similar benefits can be obtained from whole foods like nuts, seeds, fruits, and fermented foods.
Hair serums, hair caps: While hair care is important, it has little to do with systemic longevity. Hair serums and caps may help with scalp health, but they do not directly influence aging or overall well-being.
“Bryan’s approach is highly personalised and optimised for his goals. While some habits have strong scientific support, others fall into the category of personal preference or experimental longevity practices,” stresses Dr Hiremath.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
