He cherishes these early morning hours, finding peace in the quiet and tranquility.

Bryan uses a bronze Thermoscan device to measure his inner ear temperature daily. This is done as a safety and efficacy check for various therapies he's undergoing. If his temperature is elevated, it could indicate an underlying issue.

His morning temperatures is around 96 degrees Fahrenheit and body temperature typically runs about 3 degrees Fahrenheit cooler than the average person's.

Note: Most people have a normal body temperature of around 98.7 degrees Fahrenheit. Bryan's normal body temperature is around 95.5 or 96 degrees Fahrenheit.

The lack of natural sunlight exposure can disrupt his circadian rhythm and lead to vitamin D deficiency. To avoid these issues, Bryan incorporates a unique practice into his morning routine: spending a few minutes in front of a UV light device.

As he sits before the device, Bryan reflects on the day ahead, allowing the UV light to influence his body's internal clock.

Beyond aiding sleep, morning sunlight offers numerous health benefits. It boosts immune function, enhances productivity, and lifts mood. By utilizing this UV light device, Bryan ensures that even on the darkest mornings, he can reap the advantages of sunlight exposure and optimize his overall well-being.

This combination is particularly effective as vitamin C enhances the body's absorption of iron. By taking these supplements together, Bryan is proactively working to prevent iron deficiency and boost his overall energy levels.

Vitamin C and iron are essential nutrients that work synergistically to support various bodily functions.

✦ Vitamin C Suppliments

1. Immune System Boost: Vitamin C is a powerful antioxidant that helps strengthen the immune system, protecting the body against infections and diseases.

2. Collagen Production: It plays a crucial role in collagen synthesis, promoting healthy skin, bones, and connective tissues.

3. Iron Absorption: Vitamin C enhances the absorption of non-heme iron (found in plant-based foods) from the digestive tract.

4. Antioxidant Properties: It neutralizes harmful free radicals, reducing oxidative stress and protecting cells from damage.

✦ Iron Suppliments

1. Oxygen Transport: Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body.

2. Energy Production: Adequate iron levels are crucial for energy metabolism, preventing fatigue and weakness.

3. Cognitive Function: Iron supports brain development and function, particularly in children and adolescents.

4. Immune Function: Iron is involved in immune cell function, helping the body fight off infections.

✦ Combined Benefits of Vitamin C and Iron

1. Improved Iron Absorption: As mentioned, vitamin C significantly increases the absorption of non-heme iron, ensuring optimal iron levels

2. Enhanced Energy Production: By promoting better oxygen transport and metabolism, this combination can boost energy levels and reduce fatigue.

3. Strengthened Immune System: The combined antioxidant and immune-boosting properties of these nutrients contribute to a robust immune defense.

→ Note: While vitamin C and iron supplements can be beneficial, it's essential to consult with a healthcare professional before starting any new supplements, especially if you have underlying health conditions or are taking other medications. Excessive intake of iron can lead to iron overload, which can be harmful.

→ Note: Always prioritize a balanced diet rich in iron-rich foods like lean meats, poultry, fish, beans, lentils, and fortified cereals. If necessary, your healthcare provider can recommend appropriate supplements and monitor your iron levels.

Next, Bryan steps onto a high-tech digital body scale that measures a range of key metrics, including body composition, muscle mass, fat percentage, and more. This precise data provides him with a comprehensive snapshot of his physical health, allowing him to track progress and make adjustments to his regimen as needed.

This precise data provides him with a comprehensive snapshot of his physical health, allowing him to track progress and make adjustments to his regimen as needed.

The therapy not only enhances collagen production and reduces inflammation but also offers a brief moment of relaxation.

During this time, Bryan takes the opportunity to engage in a quick meditation session, allowing him to center his mind, reduce stress, and improve focus for the day ahead.

This combination of skin care and mindfulness supports his overall wellness goals, contributing to both his physical appearance and mental clarity.

He explores various meditation techniques, seeking the optimal approach for grounding himself and preparing for the extensive routine ahead.

✦ Mental Benefits of Meditation

Reduced Stress and Anxiety: Meditation helps calm the mind, reducing stress hormones and promoting a sense of peace.

Improved Focus and Concentration: Regular practice enhances your ability to concentrate, boosting your attention span and cognitive function.

Enhanced Emotional Regulation: Meditation helps you better manage your emotions, leading to greater emotional stability and resilience.

Increased Self-Awareness: By turning your attention inward, meditation fosters self-awareness and a deeper understanding of your thoughts and feelings.

Boosted Creativity: A calm and focused mind can lead to increased creativity and innovative thinking.

✦ Physical Benefits of Meditation

Lowered Blood Pressure: Meditation can help reduce high blood pressure, a significant risk factor for heart disease.

Improved Sleep Quality: Regular meditation can promote better sleep patterns, leading to more restful and rejuvenating sleep.

Reduced Pain: Meditation can help alleviate chronic pain by altering your perception of pain and promoting relaxation.

Strengthened Immune System: Some studies suggest that meditation can boost the immune system, making you less susceptible to illness.

He follows this with cataract-preventing eye drops,.

His team pre-organizes his pills every two weeks, while he manages any adjustments and additions in between.

This detailed pill regimen reflects the depth and complexity of his personalized approach to supplementation.

Next, Johnson prepares his "Green Giant" smoothie, a meticulously measured blend designed for maximum nutritional impact.

He consumes five tablespoons of this pre-mixed concoction, ensuring efficiency and consistency in his daily intake.

He then prepares his post-workout meal, a “super veggie” dish, alternating monthly between pureed and whole vegetable versions.

This morning-oriented dietary paradigm is congruent with findings from studies on intermittent fasting, notably early time-restricted feeding. Research conducted at NYU Langone has indicated that the consumption of calories earlier in the day can substantially improve glycemic control and metabolic well-being.

Bryan is a vegan. He consumes over 70 pounds of vegetables monthly and has long given up unhealthy eating habits.

The pureed version, while sometimes ridiculed as “green goop,” offers a practical solution to consuming a large quantity of vegetables quickly and efficiently, amounting to over 50 pounds per month.

He also prepares his second meal, “nutty pudding,” a protein-rich blend customized to his preferred texture and flavor profile.

He emphasizes the importance of exercise, regardless of intensity, highlighting its empowering effect on both mind and body.

He suggests starting small, acknowledging the challenges many face in starting exercise routine.

✦ Johnson's workout spans 45-60 minutes, including:

1. Strength and Endurance Exercises: Tricep extensions, bicep curls, backward sled, levator scapula, butterfly pulls, leg raises, and more.

2. HIIT Session: A 10-minute High-Intensity Interval Training session.

3. Basketball and Trail Running: Adds variety to his workout.

4. Stretching: Includes hamstring stretch, couch stretch, and hip flexor stretch.

✦ Bryan Johnson's Breakfast Meal:

Name: Super Veggie

Key Ingredients: Broccoli, cauliflower, shiitake mushrooms, black lentils

Focus: Nutrient-dense, carefully measured and cooked

Note: His diet is highly personalized and may not be suitable for everyone. Consult a healthcare professional before making significant changes.