Biohacker Bryan Johnson Reveals “Insane” 17-Step Morning Routine in Quest to “Live Forever”

Tech entrepreneur and self-styled biohacker Bryan Johnson has once again turned heads by unveiling his meticulously engineered 17-step morning routine, which he believes will one day allow him to “live forever.”

According to his account, he rises every day at 4:30 a.m. — no snooze button allowed — to begin a regimen that merges science, wellness, and near-obsessive measurement. The goal? To push his body’s biological age as low as possible while optimizing longevity.

Clean Water, Supplements & Breakfast

Johnson begins by stepping onto a scale designed to measure fat, muscle, bone, and water ratios. From there, he applies a custom hair serum, performs a scalp scrub, and dons a red light therapy cap — all steps designed to preserve his hairline and scalp health. Next comes light therapy to signal daylight to his body and an inner ear temperature measurement to gauge metabolic indicators.

After those preliminary diagnostics, Johnson drinks purified and remineralized water from a reverse-osmosis system. Into it he adds a cocktail of supplements, including antioxidants, essential nutrients, and adaptogens like ashwagandha and rhodiola — substances he argues support stress resilience and cellular repair.

Once that’s done, breakfast arrives: a mix of berries, protein, olive oil, and collagen. Not your ordinary cereal and coffee.

Before any liquid caffeine, Johnson checks the air quality in his environment via systems that monitor CO₂, humidity, temperature, airborne particles, and chemical presence. He does this to ensure the air he breathes is optimally clean. Following that, he undergoes a morning blood test, intended to detect biomarkers linked to aging or cellular stress.

Workout, Recovery & Shock Therapy

At 5:35 a.m., Johnson says he begins his morning workout, which he calls his favorite part of the day. Afterward comes a sequence of recovery protocols: time in a sauna, ice packs, infra-red light therapy, and shockwave therapy to support joint regeneration and tissue health. Nearly 90 minutes of hyperbaric oxygen therapy then follows — breathing pure oxygen under pressure — which Johnson claims boosts healing, vascularization, and brain health.

Final Meal & Day’s Start

By 11:30 a.m., Johnson finishes his “final meal” of the morning: vegetables, legumes, nuts, seeds, berries, and extra virgin olive oil. With that, his morning routine ends, and he begins his daily work. The entire ritual is designed to compress what many people think of as a full wellness day into intense morning hours.

Context & Extreme Longevity Ambitions

This elaborate routine is part of Johnson’s Project Blueprint, a multi-million dollar effort he’s poured resources into over the years. Though this 17-step schedule may seem extreme, it aligns with what he’s shared elsewhere: Johnson publicly admits he spends upwards of five hours daily on longevity efforts, including exercise, light therapy, hyperbaric oxygen, sauna, red light, and measured nutrition.

Many have questioned whether such routines are sustainable or safe at scale. Critics caution that while Johnson’s regimen may reflect his resources and personal tolerance for risk, it’s not a blueprint for the average person. The time, cost, medical supervision, and physical toll are beyond most people’s reach.

Observers also note that Johnson’s focus isn’t just on extending life, but on optimizing healthspan — the years lived in better physical, cognitive, and metabolic condition. He tracks numerous biomarkers, structural data, and physiological signals to try to keep his body in a state of “peak functionality.”

Conclusion

Bryan Johnson’s 17-step morning routine is hardly a casual wellness plan—it’s a full protocol in precision engineering of the human body. Awaken at 4:30 a.m., measure, supplement, purify, train, recover, and nourish—all before many have left their beds.

Whether this level of routine actually helps one “live forever” remains deeply speculative, but it reflects the extremes to which some are willing to go in pursuit of longevity. Even if his methods remain controversial, Johnson’s ritual invites a wider question: how much of life should be governed by science, and how much by balance?

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