What if ageing wasn't inevitable? Tech millionaire Bryan Johnson, now 47, is testing that theory on himself. With a jaw-droppingly detailed routine built around science, supplements, and self-monitoring, Johnson claims to be reversing time on his biological clock.
In a recent interview with This Morning, he broke down the intense daily lifestyle regime he follows for his anti-ageing project. Keep reading as we dive directly into what a day in Bryan's life looks like.
Morning routine starts at 4:30 AM
During the interview, Bryan revealed that his day begins at 4:30 AM with a blast of 10,000 Lux light to reset his circadian rhythm. He checks his body temperature and muscle-to-fat ratio before heading into an intense 5:30 AM gym session. From strength training to endurance work, he pushes his body to its limits daily.
That's not all. Johnson further follows up with 20 minutes in a 200°F sauna, six minutes of red and near-infrared light therapy, and 90 minutes inside a hyperbaric oxygen chamber, which he says "restores blood vessels" and enhances gut health.
Bryan's daily routine | Image courtesy: This Morning YouTube
Bryan's plant-based diet
His diet is just as calculated. Bryan stated that he consumes exactly 2,250 calories a day, 10% below his maintenance level, on a strict plant-based menu. His meals are timed to end by 11 AM, kicking off an 18-hour daily fast. Every bite is tracked, and each meal includes a tablespoon of extra virgin olive oil.
He also takes around 40 supplements daily, including collagen peptides and specialised compounds like calcium alpha-ketoglutarate. According to him, this strict, data-heavy lifestyle has reversed his biological age.
His evenings are screen-free, email-free, and deeply intentional. Johnson mentioned that he journals to calm his mind and aims for exactly 8 hours and 34 minutes of sleep every night. Yes, that is his perfect rest formula.
