Bryan Johnson, the tech entrepreneur known for his rigorous longevity regimen, believes that “nothing is more important than sleep” 💤. In his Blueprint protocol, Johnson places sleep 🛌 at the center of his health strategy, emphasizing its benefits for immunity 🦠, mental clarity 🧠, and overall vitality. He points to studies showing how poor sleep quality can suppress immune cells, impair cognitive functions, and increase susceptibility to illnesses like heart disease ❤️, diabetes 🩺, and obesity 🍔
The world’s most measured human. 📊
At 46, my cardiovascular fitness ranks in the top 1.5% of 18-year-olds 🏃♂️❤️. Thanks to a groundbreaking anti-aging approach, I now celebrate my birthday 🎂 every 19 months, reflecting how much we’ve slowed down my biological aging. In 2023, I achieved a world-record sleep score 😴✨—8 months of 100% perfect sleep. 🌙
This transformation is incredible considering my health used to be far from ideal 🩺❌.
In 2020, I launched Project Blueprint 🧬📘 to help you reach similar results. I share everything I learn and practice for free, giving you access to the latest in health science 🔬💡.
Project Blueprint and Don’t Die celebrate humanity’s evolution into something truly new 🌎🚀. Join me on this journey toward optimal health and longevity 🛤️💪💫.
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Johnson’s approach to sleep includes several key practices for enhancing rest:
- Prioritizing a Set Sleep Schedule ⏰: He goes to bed 🛏️ and wakes up at the same time every day, creating a regular rhythm that supports deep, restorative sleep.
- Evening Wind-Down Routine 🌙: An hour before bed, Johnson spends time unwinding with his son 👨👦. This routine helps reduce stress and mentally prepares him for rest, which he believes is essential for achieving quality sleep.
- Optimized Sleep Environment 🌡️: Johnson’s bedroom setup is meticulously planned, with blackout curtains 🖤, a cool room temperature ❄️ (ideally 60-67°F or 15-19°C), and soundproofing 🧘♂️ to eliminate disturbances. This setup is intended to create a serene environment where the body and mind can fully recharge.
- Limiting Blue Light Exposure 🔵: To keep his natural sleep rhythm in sync, he minimizes blue light from screens an hour before bed. He uses warm lighting 🌅 and blue-light-blocking glasses 🕶️ as needed, ensuring that his sleep hormone, melatonin, isn’t disrupted.
- Consistency and Tracking 📊: Johnson tracks his sleep patterns using data analytics 📈, adjusting his habits to improve sleep quality over time. For him, becoming a “professional sleeper” means not just prioritizing rest but systematically refining it as an essential component of health 🩺.
Johnson’s meticulous sleep protocol, along with his emphasis on a balanced environment, routine, and consistency, embodies his belief that sleep is an investment in longevity 🕰️ and well-being. His advice? If you only make one change for your health, let it be improving your sleep 🌌
🌙 Set a Consistent Bedtime: Sleep is key 🛌. Don’t just go to bed when it’s convenient; choose a time that works and stick with it every day ⏰. Following a few healthy habits can boost the quality of your sleep 🌟.
🥗 Tip 1: Eat Earlier and Lighter: Aim to finish your last meal about 2-3 hours before bed 🍽️. Start with a final meal around 8 p.m. if you’re aiming for a 10 p.m. bedtime, and try moving it earlier gradually. A lighter meal earlier helps your body rest better 💤.
🧘 Tip 2: Create a Wind-Down Routine: Give yourself an hour before bed to relax 🌿. Switch off screens, breathe deeply 🌬️, read 📖, or meditate 🧘♂️. Your body needs time to transition from high-energy activities to a calm state 😌.
🔅 Tip 3: Adjust Your Lighting: Use softer, warmer lights in the evening. Red lights 🛋️ are especially calming and signal your brain that it’s time to sleep 😴.
📅 Tip 4: Keep Consistent Times: Going to bed at the same time each day (plus or minus 30 minutes) trains your body to rest better and prevents confusion 🕰️.
🚫 Tip 5: Limit Stimulants: Try to avoid caffeine in the afternoon ☕ so it doesn’t affect your sleep later 🛌.
Sleep & Wellness Routine
- 🛌 Best sleep routine, improve sleep, every night 🌙
- 🌙 Wind-down tips, for restful nights, no screens 📵
- 😴 Sleep better, natural tips, improve energy 🔋
- 🌅 Morning wake-up, feel refreshed, every day ☀️
- 🛌 Healthy sleep, create a bedtime routine, every night 🌙
- 🌙 Better sleep, improve mood, stay energized 💪
- 😴 Top ways to sleep better, rest well, daily 🌌
- 🛏️ Deep sleep, restful tips, wind-down routine 🌙
- 🌙 Good sleep habits, sleep on time, wake up happy 😊
- 🌄 Start your day right, morning wellness, feel better ☀️
Fitness & Daily Movement
- 🏃 Morning exercise, start your day, feel strong 💪
- 🚶 Daily movement, fitness routine, boost energy 🌞
- 🏋️♀️ Consistent fitness, stay active, every day 🚴
- 🚴 Find fitness routines, for busy lives, stay fit 🏃♂️
- 🏋️♂️ Gym workouts, for strength, boost fitness 💪
- 🚶♀️ Walk daily, increase wellness, feel energized 🌞
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- 🏋️♀️ Weight training, build strength, stay healthy 💪
Diet & Nutrition
- 🥗 Mediterranean diet, eat healthy, feel better 🥙
- 🥑 Healthy fats, daily nutrition, balanced diet 🥘
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- 🥗 Easy meals, for busy lifestyle, balanced diet 🌽
- 🍎 Low-calorie snacks, healthy choices, feel light 🥒
- 🥒 Plant-based diet, eat clean, stay energized 🥬
- 🍠 Balanced diet, nutrition tips, stay healthy 🍳
- 🥘 Healthy meal prep, stay fit, save time ⏲️
- 🍤 Seafood benefits, heart health, weight management 🍣
Mental Health & Relaxation
- 🧘 Relaxation tips, reduce stress, every evening 🌙
- 🛀 Spa day, self-care tips, unwind at home 🛁
- 🌱 Meditate daily, mental clarity, inner peace 🧘♀️
- 🍃 Mindfulness, calm mind, stress relief 🌸
- 🧘 Daily meditation, start mornings, inner peace 🌄
- 🌅 Sunrise meditation, morning clarity, calm mind ☀️
- 🧘 Mental wellness, reduce anxiety, daily calm 🌿
- 🌌 Evening relaxation, for stress-free sleep, peaceful nights 🛌
- 🧘♂️ Deep breathing, calm body, reduce stress 🌬️
- 🌈 Positive thinking, wellness tips, improve happiness 😊
Routine & Consistency
- 🕑 Set routines, improve productivity, healthier life 🛌
- 🧭 Bedtime schedule, get better sleep, every night 🌙
- 🕙 Consistent bedtime, sleep on time, feel energized 😴
- ⏰ Morning routine, start day strong, feel good 🌞
- 💪 Daily exercise, consistent wellness, feel great 🚶♂️
- 📅 Consistent routines, stay healthy, every day ☀️
- ⏲️ Meal schedule, healthy eating, lose weight 🍲
- 🌙 Consistent sleep, improve rest, healthier you 🛏️
- ☀️ Morning sun, better energy, sleep routine 🌅
- 🌌 Wind-down routine, for stress relief, better sleep 😴
Healthy Eating Habits
- 🍏 Fruits and veggies, daily nutrition, healthy diet 🥕
- 🍋 Superfoods, daily energy, natural health 🌿
- 🥬 Plant-based meals, daily nutrition, wellness tips 🍆
- 🍓 Top healthy snacks, low calorie, stay energized 🍇
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- 🍌 Eat healthy, natural choices, better energy 🥑
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- 🍋 Healthy fats, best foods, for heart health 💪
- 🍞 Whole grains, balanced diet, every day 🍚
- 🍤 Seafood benefits, heart health, better diet 🥙
Evening Routines & Relaxation Tips
- 🌅 Evening walks, wind down, de-stress daily 🌆
- 🧘 Meditation for sleep, clear mind, better rest 🧘♀️
- 🕯️ Candlelight evenings, calm mind, sleep better 🛌
- 🌄 Sunset relaxation, calm evening, daily peace 🌅
- 🌙 Night routine, for calm sleep, peaceful dreams 😴
- 🛁 Warm bath, evening relaxation, wind down 🛀
- 🌆 Calm night, routine for sleep, every night 🛌
- 🌅 Sunset view, evening relaxation, peaceful time 🌞
- 🌙 Evening tea, relax, get ready for bed 🍵
- 🧘♂️ Meditation routine, before bed, calm mind 🌌
Productivity & Morning Habits
- ⏰ Morning routines, start day right, feel energized 🌞
- 💪 Daily energy, feel productive, morning habits ☀️
- ☕ Morning coffee, healthy habits, start strong 💼
- 📅 Schedule daily, morning productivity, feel motivated ✍️
- 🛌 Set wake-up time, consistent mornings, daily routine ☀️
- 🌄 Morning meditation, set goals, inner calm 🧘♀️
- 📝 Write daily goals, stay on track, feel good 🖋️
- 📅 Plan day, productive start, feel organized 📋
- 🚿 Morning shower, wake up strong, fresh start 🚿
- ☕ Coffee break, morning motivation, boost productivity 💪
Healthy Lifestyle Habits
- 💧 Hydrate daily, feel energized, every day 🚰
- 🌞 Sunlight exposure, vitamin D, healthier life 🌞
- 🍏 Healthy choices, balanced diet, daily life 🥦
- 🧘 Inner peace, mental wellness, self-care tips 🌸
- 💪 Active lifestyle, exercise daily, stay healthy 🏃♂️
- 🚴 Outdoor activities, feel energized, healthy body 🚶♀️
- 🛏️ Quality sleep, rest well, stay healthy 🛌
- 🍃 Mental clarity, self-care routine, peaceful mind 🌱
- 💧 Drink water, stay hydrated, better energy 💦
- ☕ Limit caffeine, better sleep, healthier life 🌙
Focus & Motivation
- 🎯 Stay focused, daily goals, feel accomplished ✨
- 💼 Productive habits, stay motivated, work hard 💪
- 💡 Focus on goals, improve productivity, feel successful 📝
- 📋 Daily checklist, achieve goals, better organization 📅
- 💪 Morning motivation, feel empowered, start strong ☀️
- 📅 Organized life, set goals, achieve success 🗂️
- 🌅 Sunrise motivation, start strong, every day 🌞
- 📋 Goal tracking, stay productive, feel accomplished ✨
- 💼 Daily habits, increase motivation, feel confident 💪
- 🎯 Work-life balance, improve focus, feel happy 😊
🏃 Exercise Daily: Just 30 minutes of physical activity, like a walk 🚶, bike ride 🚴, or some strength training 🏋️♂️, boosts energy and sleep. Move every 20-30 minutes throughout the day to stay refreshed 🕺.
🥑 Healthy Eating: If you’re well-rested and active, healthy eating is easier 🍎. Avoid relying on willpower alone. Commit to habits that make good choices automatic, and lean toward a Mediterranean-style diet 🌞.
🔗 Together, We Can: Building these habits won’t happen overnight, but each step moves us closer. Let’s make healthy living the new normal 🌈!
Bryan Johnson’s health and longevity regimen, known as the “Blueprint,” is packed with advice on optimizing physical and mental wellness.
Here are some of his top recommendations beyond prioritizing sleep:
- Consistent Diet and Nutrition 🥗: Johnson follows a highly structured diet that includes precise portions of nutrient-dense foods. His meals are meticulously planned for calorie control and to ensure that every nutrient has a purpose, focusing on low-glycemic vegetables, plant-based proteins, and supplements aimed at longevity. He measures and tracks everything from micronutrient intake to caloric distribution to reduce oxidative stress and inflammation
.
- Exercise Routine 💪: Johnson emphasizes a balanced exercise regimen that includes strength training three times a week, 150 minutes of moderate cardio, and 75 minutes of high-intensity cardio. He also includes flexibility and mobility work to prevent injuries and maintain agility as he ages. His aim is not only to stay fit but to enhance metabolic health, muscle tone, and heart function
.
- Stress Management and Mindfulness 🧘: Johnson practices mindfulness techniques like meditation, breathing exercises, and daily gratitude reflections to reduce stress. His protocol includes “wind-down routines” at the end of each day, which help him transition from active work mode to a restful state, supporting both mental and physical recovery
.
- Tracking Health Metrics 📊: Known for his data-driven approach, Johnson constantly measures various health markers like blood glucose levels, muscle mass, body fat, and sleep efficiency. He uses wearable technology and regular medical assessments to ensure his routines are effective and that he is on track with his longevity goals
.
- Skin and Body Care 🧴: Johnson also places significant focus on skin health as part of aging well. He uses a range of scientifically formulated skincare products and treatments to protect against UV damage, reduce wrinkles, and maintain elasticity. For Johnson, taking care of his skin and appearance is another way to slow the visible signs of aging
.
- Mental Stimulation and Learning 📚: To maintain cognitive sharpness, Johnson engages in daily learning, reading, and skill-building. This practice helps maintain neuroplasticity and mental acuity as part of his long-term goal to age gracefully and remain intellectually engaged throughout life
.
These recommendations, along with his emphasis on sleep, reflect Johnson’s holistic approach to health—targeting everything from cellular health to cognitive function for the ultimate goal of extending both lifespan and quality of life.
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🧬 Professional Journey
🌍 Don’t Die
Founder | 🗓️ Nov 2023 – Present | 🌍 Earth
Launching Don’t Die, a transformative platform empowering people with leading health and longevity insights. 🌱💪
🔹 Blueprint
Founder & CEO | 🗓️ Feb 2021 – Present | 📍 Los Angeles Metro Area
Blueprint was created to advance human health optimization by merging science with personal health practices for maximal vitality. 🧘♂️🔬
🧠 Kernel
Founder | 🗓️ Jun 2016 – Present | 📍 Greater Los Angeles Area
At Kernel, we’ve developed the most advanced brain-recording technology, transitioning from massive mainframes to streamlined, user-friendly devices. We’re democratizing brain insights to understand and augment the human mind. 💡🧠
💡 OS Fund
Founder | 🗓️ Oct 2013 – Present
Founded with a $100M investment, OS Fund fuels breakthroughs in science, backing innovators in molecular engineering, genetics, and complex systems. From DNA data storage to protein design, OS Fund pioneers world-changing scientific applications. 🌐🔬
💳 Braintree
Founder & CEO | 🗓️ Jan 2007 – Sep 2013 | 📍 Greater Chicago Area
Braintree redefined online payments by enabling seamless transactions for visionary companies like Airbnb, GitHub, and Uber. After acquiring Venmo in 2012, Braintree was sold to PayPal/eBay in 2013 for $800 million. 💵📲
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