Would you try this? The wild 17-step morning routine this biohacker swears by to “live forever”

Bryan Johnson, a tech entrepreneur turned biohacker, has become known for his extreme quest to reverse aging and extend his lifespan.

Every sunrise, he follows a strict 17-step routine designed to optimize everything from his metabolism to his hairline.

It’s a schedule so detailed and demanding that it’s earned him both admiration and disbelief from those who’ve tried to keep up.

The Dawn Patrol: No Snooze Allowed​

While most of the world is still asleep, Johnson wakes at exactly 4:30 am sharp. There’s no “five more minutes” for him—his day begins with purpose, discipline, and data. He believes that by tracking and controlling every measurable part of his health, he can delay aging and even improve biological function over time. This philosophy sets the tone for his entire morning ahead.

Step 1: The Body Scan​

First stop: the scale. But not just any scale—this one measures fat, muscle, bone, and water ratios. Johnson’s philosophy? If you can measure it, you can improve it. It’s a data-driven approach that sets the tone for the rest of his morning.

Steps 2-4: Hair Today, Gone Tomorrow? Not If He Can Help It​

Next comes a scalp scrub, a custom serum, and a red light therapy cap—all in the name of maintaining youthful hair. Johnson treats his scalp like most people treat their skin, believing early care helps prevent age-related thinning. It’s a commitment that borders on meticulous, but it’s one he swears by. If it helps keep his reflection looking younger, he’s all in.

Step 5: Let There Be Light (Therapy)​

Johnson then bathes in artificial sunlight, using light therapy to signal to his body that it’s time to wake up. This isn’t just about mood—exposure to bright light in the morning can help regulate circadian rhythms, boost alertness, and even improve sleep quality later on.

Step 6: The Inner Ear Check​

Here’s where things get quirky: Johnson takes his inner ear temperature as a daily health indicator. While most of us are content with a quick glance in the mirror, he’s already collecting biometric data before sunrise.

Also read: Longevity experts reveal 9 habits that can help you live longer

Step 7: The Water Ritual​

Forget tap water. Johnson’s morning hydration comes from a glass of water that’s been purified and remineralized using a high-tech reverse osmosis system. He pairs this with a cocktail of supplements: essential capsules, advanced antioxidants, ashwagandha, and rhodiola—herbs believed to help with stress and energy.

Step 8: The Breakfast of (Biohacking) Champions​

Breakfast is a carefully curated mix of berries, protein, olive oil, and collagen. It’s not just about calories—it’s about feeding the body the right building blocks for cellular repair and longevity.

Step 9: Air Quality Check​

Before most people have even thought about opening a window, Johnson is monitoring the air in his home. He uses systems that track carbon dioxide, temperature, humidity, and airborne particles, ensuring every breath is as clean as possible.

Step 10: The Daily Blood Test​

Yes, you read that right. Johnson draws his own blood each morning to check for signs of aging and track his internal health markers. It’s a level of commitment that would make most doctors blush.

Step 11: The Morning Workout​

At 5:35 am, it’s time to move. Johnson’s workout is his “favorite part of the morning,” and for good reason—exercise is one of the most well-researched ways to slow aging, boost mood, and keep the body strong.

Step 12: Sauna and Ice Therapy​

After working up a sweat, Johnson heads to the sauna—sometimes with ice packs—to promote recovery and reduce inflammation. Alternating heat and cold exposure is a popular biohacking technique believed to support cardiovascular health and resilience.

Step 13: Infrared Light and Shockwave Therapy​

Next, it’s more light therapy—this time, infrared—followed by shockwave therapy to monitor and support joint health. These treatments are on the cutting edge of wellness, with some evidence suggesting benefits for pain relief and tissue repair.

Step 14: The “Super Veggie” Meal​

Before most people have even had their first cup of coffee, Johnson is fueling up with a nutrient-dense “super veggie” meal, packed with antioxidants and fiber.

Step 15: Hyperbaric Oxygen Therapy​

Now things get really futuristic. For 90 minutes, Johnson relaxes in a hyperbaric oxygen chamber, breathing pure oxygen under high pressure. This therapy is used in medicine to speed healing, and Johnson believes it helps rebuild his microbiome, support brain health, and increase vascularization.

Also read: Could oxygen therapy really reverse aging? What happened after this man spent $2M trying to find out

Step 16: The Final Meal (Before Noon!)​

At 11:30 am, Johnson enjoys his “final meal” of the morning: veggies, legumes, nuts, seeds, berries, and—of course—extra virgin olive oil. Only then is he ready to “start” his day.

Step 17: Ready for Anything (Except Maybe Spontaneity)​

By the time most people are thinking about lunch, Johnson has already completed a full day’s worth of self-care, science, and salad. His approach is extreme, but it’s rooted in a genuine desire to push the boundaries of human health and longevity.

Biohacking: Fad or the Future?​

You might be wondering: Is all this really necessary? The science behind some of Johnson’s practices is promising—regular exercise, a plant-rich diet, good sleep, and stress management are all proven to support healthy aging. Other steps, like daily blood tests and hyperbaric oxygen therapy, are more experimental and not for everyone (or every budget).

But Johnson’s routine does raise some interesting questions: How much control do we really have over aging? What’s the right balance between discipline and enjoyment? And, perhaps most importantly, would you trade your morning bagel for a red light cap and a handful of supplements?

Read next:

• How long will you live? Take this surprising test to find out, according to science
• The world’s oldest living person just turned 116—and her advice is beautifully simple
• Medical breakthrough: Could this new treatment finally end one of the world’s deadliest diseases?

Key Takeaways

• Biohacker Bryan Johnson follows an extreme 17-step morning routine in his pursuit to live forever, starting his day as early as 4:30 am with no snoozing allowed.
• Johnson's regimen includes detailed body composition checks, light therapy, a strict supplement regimen, custom water purification, air quality monitoring, and even daily blood tests.
• His morning also involves intense activities like a workout, sauna with ice packs, infrared light therapy, shockwave therapy for his joints, and a highly controlled diet with specific proteins, berries, and oils.
• The routine gets even more unusual with 90 minutes of hyperbaric oxygen therapy before finally having his main meal, all before officially starting his day at 11:30 am.

Do you have a morning ritual that helps you feel your best? Have you tried any “biohacks” of your own—maybe a cold shower, meditation, or a green smoothie? Or do you think all this is a bit much and prefer a simpler start to your day?