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It begins at 4:30 in the morning
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where I do a series of I put I get light
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in my eyes. I take my temperature. I do
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an hour of exercise. I do 20 minutes of
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sauna.
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I tried Brian Johnson's blueprint
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morning routine for 30 days.
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40 vitamins in the morning and 40 more
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in the afternoon.
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None of us live forever except Brian
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Johnson.
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You have a very strict routine. You're
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really, really committed to it.
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My morning routine is actually
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dramatically simplified from where it
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was before.
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[Music]
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Ryan
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Wakey wakey.
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What the Hey, you're late. I have
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the world's best biomarkers and my
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morning routine is a big part of it.
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Hang out with me. Let's do it. My
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morning routine starts in the bathroom
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with measurement. I step on the wthing
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smart scale to track two things: weight
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and body composition. My body
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composition is my ratios of fat, muscle,
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bone, and water in my body as measured
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with electrical impedance from the
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device.
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Before going to bed last night, I
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applied a hair serum which is tailored
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to my genetics.
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Now I apply my custom 8 ingredient
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blueprint hair serum to support hair
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growth and scalp health. These
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ingredients only need a few minutes to
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take effect, so I'll wash them out
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shortly with a blueprint peptide
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shampoo.
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5% minoxidil applied daily is a great
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budget alternative for hair growth. I
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use a silicone scalp scrubber to
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stimulate circulation and gently
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exfoliate my scalp.
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I then use a blueprint red light laser
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cap to enhance absorption and make sure
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the ingredients reach the right
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receptors along the follicle. A recent
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study showed that using a laser cap for
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25 minutes every other day for 16 weeks
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gave a 39% increase in hair growth.
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Because I wake up before the sun, I turn
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on this 10,000 lux light first thing. It
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helps mimic natural sunlight and signal
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to my body that it's daytime. This helps
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set my circadium rhythm, the internal
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clock that controls things like energy
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levels, alertness, and hormone
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production during the day. If you wake
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up with the sun, you can also go outside
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for a walk, best when the UV index is
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low, below 3 or 4. Finally, I check my
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inner ear temperature as another daily
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health indicator. Interestingly, my body
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temperature has dropped almost 4° F over
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the past few years. Evidence suggests
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that a lower basil body temperature can
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be helpful for longevity. By 5:20 a.m.,
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it's on to the kitchen where I pour a
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glass of filtered water. It's been
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purified and remmineralized using an
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undercounter reverse osmosis system.
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This removes microplastics, heavy
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metals, and pharmaceutical residue from
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the LA tap water.
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I use this water to mix my blueprint
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longevity mix. This replaces about a
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dozen pills I used to take and includes
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things like glycine for collagen
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production, creatine for brain and
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muscle performance, and CAKG for
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inflammation and mitochondrial function.
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I'm sharing with you that I've built my
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own products, but you can go out and buy
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your own. The thing that I found hard
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was sourcing products from other
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companies who did not publish their
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third party lab results. Now I have
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asurances I source it myself,
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manufacture it myself, and I trust that
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I know what I'm eating. I drink it with
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additional morning supplements,
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including essential capsules, advanced
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antioxidants, and ashwagandha and
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rodeiola.
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In determining whatever I put into my
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body, my team and I operate on a simple
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philosophy. Every calorie must fight for
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its life. We reviewed the scientific
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evidence and found the best performing
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foods and nutrients and put them into
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foods and pills. That's what gets into
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my body every day.
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Now, it's time for breakfast. I blend
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protein, collagen, and extravirgin olive
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oil. It's a potent combination for skin,
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joints, a 100% amino acid profile, high
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polyphenols for reduced oxidative
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stress, and many more. Then I scoop it
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into a glass and top it with fresh
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berries like strawberries, raspberries,
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blackberries, and blueberries. My daily
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protein target is 1.6 g per kilogram
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or.74
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g per pound. That means for me, I target
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130 g of protein every day. It's
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important that you have the right amount
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of protein. It's essential for keeping
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the muscle you have and building the
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muscle you wish you had.
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When I started this project several
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years ago, my routine was pretty
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complicated. Recently, however, we've
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dramatically simplified it. My team and
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I went through it and scrutinized every
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single thing, determining whether or not
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it belonged in the routine. Today, what
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we have is really simple and we've tried
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to focus on the things that really work.
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Before I start the rest of my day, I
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check my environment for optimal health.
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I have systems that track carbon
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dioxide, temperature, humidity, and even
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airborne particles and chemicals, making
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sure the air I breathe is as clean as
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possible.
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Nearly every day, I'm doing one test or
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another. Today, I'm doing an at home
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blood test to track my speed of aging. I
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prick my finger and fill out the blood
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spot card. This test will reveal how
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fast or slow I'm aging and also the
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biological age and health of 11 key
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organ systems including the heart,
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brain, liver, immune function, and more.
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My lowest speed of aging measurement was
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0.48 and my best three test average is
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050.
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This roughly means I'm aging 50% slower
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than normal.
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It's now 5:35 and it's my favorite part
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of the morning. Exercise is meditation.
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Exercise is prayer. The science is
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pretty clear. It's one of the very best
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things you can do for your health. I
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will focus on four key areas: strength,
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cardio, balance, and flexibility.
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I'll do some resistance training to
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build and maintain muscle,
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high-intensity interval training to
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boost cardiovascular health, and
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mobility and balance drills to keep my
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body resilient and injury-free.
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Immediately following an exercise, I'll
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head into the sauna, one of my new
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favorite longevity tools. Based upon the
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evidence we've gathered so far, 20
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minutes at 200° F, 93° C. It boosts my
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heart health, metabolism, and reduces
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inflammation. Sweating also dramatically
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lowered the toxins in my body. And for a
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little added contrast, I will
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strategically place ice packs on the
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boys to keep them cool. The goal we have
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with any new therapy is to find the
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highest performing therapies for
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longevity. We're pretty excited so far
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about sauna.
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Immediately following the sauna, I'll do
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whole body red and near light therapy. I
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have hundreds of small emitters at
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specific wavelengths to support skin
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health, reduce inflammation, speed up
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recovery, and boost my cellular health.
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And yes, I'm normally naked.
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Next up is shockwave. Joints are a major
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issue for people as they age. In fact,
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they limit our ability to do the things
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we love. I'm doing with this therapy the
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first whole body proactive therapy. I do
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three sessions per week, 4,500 shocks
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per session. It's first in world, and it
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has done wonders for my joints. And even
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though it hurts like hell, that's what
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you want. Seek out the pain.
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Now I'm back in the kitchen and I'm
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going to eat super veggie. This is a mix
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of lentils, broccoli, cauliflower,
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mushrooms, some fermented food, and
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drizzled with extra virgin olive oil. I
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use foodgrade stainless steel containers
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to store my food. This is to avoid
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forever chemicals and microplastics that
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can come from plastic containers. Every
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ingredient has fought for its life to
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get into my routine and to deliver
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optimal levels of nutrients, fiber, and
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antioxidants.
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Here's
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where my morning routine gets a little
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strange. This therapy saturates my body
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with 100% oxygen under high pressure.
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This accelerates healing, rebuilds the
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microbiome, is good for brain health,
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and increases my vascularization across
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my entire body. We took a gamble on this
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therapy, putting a gigantic space-like
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device in the gym. After 90 days of this
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therapy, it has proven to be the most
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efficacious therapy I've done since
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starting this project. It lengthened my
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telomeirs, reduced scinesscent cells,
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eliminated systematic inflammation from
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my body, reduced a marker for
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Alzheimer's, rebuilt my microbiome, and
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gave me dramatically improved skin
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health. It's a remarkably effective
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therapy to heal my body from the inside
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out. For the 90 minutes that I'm inside
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the hyperbaric oxygen therapy chamber,
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I'm doing work. I can do this because
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inside the chamber the oxygen
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concentration is 21% the same as our
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atmosphere. After I'm finished with
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HBOT, I'll head on over to my office for
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more work. Many people assume that I
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relax and spend all my day in longevity.
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That is only part of my
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responsibilities. I also run three
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businesses as well as being a full-time
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content creator. Among all these very
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important things I can never forget, the
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most important thing I could be doing
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with my time is trolling people on
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social media. At around 11:00 a.m., I
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eat my final meal of the day. Unlike my
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first two meals, this one always
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changes, but it's some combination of
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legumes, veggies, nuts, seeds, berries,
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and extra virgin olive oil. For example,
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today I'm eating a roasted vegetable
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bowl with lentils, zucchini, and
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cauliflower. I choose to eat early in
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the day because it allows my body to
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finish digesting my food prior to the
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time I sleep at 8:30 p.m. This
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dramatically lowers my resting heart
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rate, which dramatically improves my
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sleep. If you want to get started, the
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single most powerful thing you can do
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for your health is to eat earlier and
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lighter. You want to do this to lower
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your resting heart rate. And once you
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master this skill, you'll learn that
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everything else that increases your
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heart rate before bed is bad for your
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sleep. And that which lowers your heart
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rate before bed is good for you.
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HBOT was is the best therapy we've done
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since starting this project. If you want
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to see my full protocol and results,
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check out this video.
