Bryan's April 2026 morning sequence starts around 5 a.m. with bright light and breathwork, followed by Longevity Mix and added creatine before training. Supplements and exercise are separated into their own protocols to avoid duplication.
1
Bright light therapy10,000 lux, 6 min · Daily · on waking (~5 a.m., before sunrise)Details
10,000 lux, 6 min · daily · on waking (~5 a.m., before sunrise)
2
Breathing exercise or meditation6 min · Daily · after waking (~5 a.m.)Details
Bryan’s sleep routine starts well before his 8:30 p.m. bedtime: an early final meal, dim lights and an hour without screens.
About this protocol
Bryan’s sleep routine starts well before his 8:30 p.m. bedtime: an early final meal, dim lights and an hour without screens. It also includes breathing, temperature control and sleep tracking.
Three strength sessions and three cardio sessions, with a long run, a faster run and intervals.
About this protocol
Three strength sessions and three cardio sessions, with a long run, a faster run and intervals. He describes substitutions, a rest day and periodic breaks from weights.
1
Leg day
~1 hour · weekly · Day 1
2
Long slow run
60–75 min · once per week · the day before leg day
