Morning routine | My Protocol

Morning routine

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.

Reported practice

Date of record:: 22 Apr 2026

Interventions

Devices

Bright light therapy
10,000 lux, 6 min · Daily · on waking (~5 a.m., before sunrise)
Details & sources
Jan 2026 protocol: '10,000 LUX for 3-4 min'; Apr 2026 morning post: 6 min
Sources1 2
302 Laser CapBlueprint
6 min · Daily · morning
hair health
Details & sources
A named Blueprint device sold by his own company; manufacturer identity is not independent evidence of efficacy.
Sources1 2

Routine

Breathing exercise or meditation
6 min · Daily · after waking (~5 a.m.)
Details & sources
Jan 2026 protocol: 'Breathing exercise or meditation for 5 min'; Apr 2026 morning post: 6 min
Sources1 2

Supplements

Longevity MixBlueprint
1 scoop · Daily · 5:25 am pre-workout drink, in water
Details & sources
Label per 14.8 g scoop: creatine monohydrate 2,500 mg, Ca-AKG 2,000 mg, taurine 1,500 mg, glycine 1,200 mg, lysine 1,000 mg, glucosamine 750 mg and others. Blueprint is his own company
Sources1 3
CreatineBlueprint
5 g extra (7.5 g total with the 2.5 g in Longevity Mix) · Daily · 5:25 am pre-workout drink
Details & sources
Apr 2026: 'Creatine: 5g additional (7.5g total with Longevity Mix's 2.5g)'. Blueprint is his own company
Sources1 3

Sources

Original accounts behind this protocol. Numbers match the references in each intervention.

01My Morning Routine (2026) Source for this protocol
02Bryan Johnson's Protocol Bright light therapy · Breathing exercise or meditation · Blueprint 302 Laser Cap
03Longevity Mix - Blood Orange Longevity Mix · Creatine

Items span the Jan 2026 protocol page (protocol.bryanjohnson.com) and the Apr 2026 morning-routine post; where the two differ the Apr figure is recorded and the Jan figure kept in the caveat