Bryan Johnson, the 47-year-old tech entrepreneur-turned-biohacker known for his multi-million-dollar anti-aging project “Blueprint,” has shared a simplified daily routine aimed at tackling one of the most common modern complaints: low energy.
In a recent post on X (formerly Twitter), Johnson outlined what he believes to be a repeatable rhythm for better focus and vitality. His advice reads more like a precision schedule than a casual lifestyle tweak.
The Routine Johnson Recommends
According to Johnson’s post, the steps are straightforward:
From Anti-Aging to Energy Hacks
Johnson is no stranger to strict regimens. Famous for spending around $2 million annually to slow down aging, his lifestyle includes early-morning light therapy, dozens of supplements, endurance training, and even experimental medical procedures. His team has claimed that this extreme approach has given him the heart of a 37-year-old and the lungs of an 18-year-old.
But while his anti-aging protocol often sparks debate among scientists, this latest suggestion cuts back the complexity. The focus here is on accessible habits: timing caffeine, meals, screen exposure, and sleep.
Why the Routine Matters
The entrepreneur’s advice aligns with scientific consensus on circadian rhythms. Limiting late caffeine, eating earlier, shutting off screens before bed, and practicing relaxation techniques are all supported by research as ways to improve sleep quality and daily energy levels.
In fact, Johnson himself has acknowledged in past interviews that even the most expensive biohacks collapse without adequate rest. During an 11-day travel experiment with reduced sleep, his recovery metrics plummeted — a reminder, he said, that sleep remains a “trained skill” and the foundation of both beauty and longevity.
A Man Obsessed With Measurement
Beyond energy tips, Johnson continues to push boundaries with Project Blueprint. From hyperbaric oxygen therapy to early Alzheimer’s detection tests, he documents every fluctuation in his biomarkers. Critics often caution that many of his methods remain scientifically unproven, yet his experiments consistently draw attention to the role of sleep, nutrition, and discipline in overall health.
In a recent post on X (formerly Twitter), Johnson outlined what he believes to be a repeatable rhythm for better focus and vitality. His advice reads more like a precision schedule than a casual lifestyle tweak.
The Routine Johnson Recommends
According to Johnson’s post, the steps are straightforward:
- Noon: last cup of caffeine
- 6 pm: final meal of the day
- 9 pm: screens off
- 9–10 pm: 10 minutes of calming breath work (4:6 technique)
- 10 pm: bedtime
- 6 am: exercise
If you're feeling low on energy, try this routine:
— Bryan Johnson (@bryan_johnson) August 24, 2025
noon - last caffeine
6 pm - final meal
9 pm - screens off
9-10: calm yourself, 10 min breath work (4:6)
10 pm - bedtime
6 am - exercise
Do daily.
Be consistent.
Give it 5 days.
Adjust times as needed.
From Anti-Aging to Energy Hacks
Johnson is no stranger to strict regimens. Famous for spending around $2 million annually to slow down aging, his lifestyle includes early-morning light therapy, dozens of supplements, endurance training, and even experimental medical procedures. His team has claimed that this extreme approach has given him the heart of a 37-year-old and the lungs of an 18-year-old.
But while his anti-aging protocol often sparks debate among scientists, this latest suggestion cuts back the complexity. The focus here is on accessible habits: timing caffeine, meals, screen exposure, and sleep.
Why the Routine Matters
The entrepreneur’s advice aligns with scientific consensus on circadian rhythms. Limiting late caffeine, eating earlier, shutting off screens before bed, and practicing relaxation techniques are all supported by research as ways to improve sleep quality and daily energy levels.
In fact, Johnson himself has acknowledged in past interviews that even the most expensive biohacks collapse without adequate rest. During an 11-day travel experiment with reduced sleep, his recovery metrics plummeted — a reminder, he said, that sleep remains a “trained skill” and the foundation of both beauty and longevity.
A Man Obsessed With Measurement
Beyond energy tips, Johnson continues to push boundaries with Project Blueprint. From hyperbaric oxygen therapy to early Alzheimer’s detection tests, he documents every fluctuation in his biomarkers. Critics often caution that many of his methods remain scientifically unproven, yet his experiments consistently draw attention to the role of sleep, nutrition, and discipline in overall health.
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