Bryan Johnson starts his day by getting out of bed immediately when he wakes, no snoozing. Then he uses a bathroom light that mimics natural sunlight to boost alertness and reinforce his circadian rhythm. He says these two things let him stick to his four-hour daily longevity protocol.
My name is Brian Johnson. I've been spending millions of dollars creating an anti aging protocol. And there's a few little tricks I do throughout the day that make all the difference. And it starts the moment I wake up. One is when I wake up, I try to jump out of bed. I don't wait, I don't hit the snooze button. I don't try to get an extra 10 minutes, I just jump out of bed. That really helps me with forward momentum. When I come in the bathroom, I turn on this light which is specifically emulate the light you get from the sun. And it helps me feel awake in that moment. It helps me also feel more alert during the day. It cements my circadian rhythm which improves the sleep in the night. There's a lot of research that shows that this is very helpful and you can do on a daily basis. But taking these first two steps in the morning, a strong step out of bed, getting the light exposure really enables me to have the strength to push through my four hour routine on a daily basis and do it every single day.
