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Bryan_Johnson_Style_Daily_Routine

The document outlines an optimized daily routine inspired by Bryan Johnson, emphasizing a structured schedule for sleep, morning activities, meals, and evening relaxation. Key elements include a sleep time of 9 PM, a morning workout, and a fasting window of approximately 16.5 hours. The routine also incorporates specific meal timings and activities to promote productivity and well-being.

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radiusfear
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10 views1 page

Bryan_Johnson_Style_Daily_Routine

The document outlines an optimized daily routine inspired by Bryan Johnson, emphasizing a structured schedule for sleep, morning activities, meals, and evening relaxation. Key elements include a sleep time of 9 PM, a morning workout, and a fasting window of approximately 16.5 hours. The routine also incorporates specific meal timings and activities to promote productivity and well-being.

Uploaded by

radiusfear
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Optimized Daily Routine (Inspired by Bryan Johnson)

Sleep

Sleep Time: 9:00 PM

Wake Time: 4:00 AM

Total Sleep: 7 hours

Sleep Hygiene: No screens after 8 PM, dim lights, blue-light glasses if needed, magnesium glycinate at 8:30

PM

Morning Routine

4:00 - 4:30 AM: Wake up, hydration (warm water with lemon/salt), toilet, freshen up

4:30 - 5:30 AM: Workout (strength + HIIT + mobility combo)

5:30 - 6:00 AM: Bath, ready for the day

Meal Timings (Early Feeding Window)

Meal 1 (6:00 - 6:15 AM): Post-workout high-protein + healthy fat + fiber meal. Include supplements.

Meal 2 (9:00 - 9:15 AM): Light snack - fruit + soaked nuts or green smoothie.

Meal 3 (1:00 - 1:30 PM): Balanced lunch at office - quinoa/rice + dal + salad + sabzi.

Fasting Window: 1:30 PM - 6:00 AM (~16.5 hours).

Evening Routine

5:30 - 6:00 PM: Light stretching or walk

6:00 - 8:00 PM: Study Session / Creative Work

8:00 - 9:00 PM: Reading + Writing, unwind time

9:00 PM: Sleep (no screens after 8 PM, calming routine)

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