Spend $70 million a year on "18" at 47.
Bryan Johnson's Morning Routine
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Most people think, "Age 47 = Take care of yourself, just slow down."
But Bryan Johnson actually thinks "reverse"!
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From the broken body. Now he's...
❤️ Heart: 37 years old
💆🏻 Face: 28 years old
🫁 Lung capacity = 18-year-old child
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Will go back quickly like this..
"Want a child, don't want to get old." Follow me.
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{🗝️ 1} Wake up. "No alarm clock." ⏰
"It looks a disaster, but Bryan did it."
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Wake up naturally.
Between 4: 30 and 6: 00 (No force)
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🛏️ Tip:
- Go to bed at the same time every night (very strict)
- Some nights are asleep. Get up early.
- Some nights wake up in the middle of the night, sleep.
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Point: The body will wake up when it is resting enough if we give it time consistently.
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{🗝️ 2} Measure the temperature...3 degrees below normal people. 🌡️
"Want to be healthy, long-lived, cool."
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"I measure the temperature in my ears every day...If high = something's wrong. "
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🧬 Why is it important?
- Low temperature = Slow Metabolism = Longevity
- Research has shown that low-temperature animals live longer.
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❌ Don't try:
- Reduce body temperature by yourself. It's not safe.
- This is a by-product of all protocols, not a target.
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{🗝️ 3} "Artificial light" instead of the morning sun ☀️
"Set Start for Good Day from Awake to Sleep."
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Because he woke up in the dark, he used 10,000 Lux of UV Light at 12 inches instead of sunlight.
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💡 Benefits:
- Circadian Rhythm
- Sleep easier.
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✅ we can:
- Go out for the morning sun for 10-15 minutes (free and better!)
- Open the curtain as soon as you wake up.
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❌ Don't think:
- It takes an expensive machine to work.
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Point: Morning Light is the "reset button," Best Daily Life, and Free
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{🗝️ 4} Weigh...With 10 measures. ⚖️
"To be better. There must be enough information."
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Every morning, Bryan will weigh in at the temple:
- Weight
- BMI.
- Fat.
- Muscle.
- Abdominal fat
- Water in the body
- Bones.
- Heart rate.
- EDA (Electrodermal Activity)
- Air Quality!
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🎯 Why measure every day?
- See Trend over one-day numbers.
- Know what changes result (sleep, diet, exercise)
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✅ we can:
- Weighing the same time every day (after waking up, before eating anything)
- Take a picture of yourself once a month (some eyes are more obvious than scales)
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Point: What is measured is what is managed.
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{🗝️ 5} Eye care...Because "used to be almost blind." 👁️
"Cherish it since everything is clear."
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Bryan had a "severe dry eye problem" so almost invisible that he had to find a cure.
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👁️ Morning Routine for the Eye:
1.Equipment for dry eye 30 seconds / side
2. Anti-cataract eye drops. Morning-evening. Never skip.
3.Daily Air Quality Check → If Too Bad. Wear Dust Glasses
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✅ we can:
- Rule 20-20-20: Every 20 minutes. Look at 20 feet of distance for 20 seconds.
- Use a screen in a room with enough light.
- If the eyes are dry, use artificial tears (no eye drops)
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Point: Dystrophy eyes don't return. It's always easier to prevent than heal.
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{🗝️ 6} 10 minutes of meditation..."Help manage life." 🧘
"10 minutes. Good all day."
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📚 He learned several techniques:
- Mindfulness meditation.
- Breathing techniques
- Visualization
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✅ we can:
- Start for a few minutes in the morning (sit quietly, take a deep breath)
- Use app: Headspace, Calm, Insight Timer (available for free)
- Don't be good. Just do it.
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❌ Don't think:
- Must be "free" from 100% thought (impossible)
- You need to meditate. (You can sit in a chair)
- Waste of time (This 10 minutes will make the rest of the day worth it)
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Point: "Calm mind = calm body."
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{🗝️ 7} Exercise for 30-60 minutes... "4x4" 🏋️
"Good heart, longevity."
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- 4 Minute Heavy Duty at 90-100% Max Heart Rate
- Four minutes.
< < repeat > >
- Mix: Strength + Cardio + Flexibility
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But the message he left was...
"For the average person, moving your body is better than most people."
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✅ we can:
- Walk 20-30 minutes.
- Exertion 2-3 days / week
- Stretch / Yoga 2-3 days / week
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❌ Don't think:
- Gotta go to fitness to work.
- Must do hard every day (will burn out)
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Point: "Baby steps" (small steps) is better than doing nothing.
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🎬 Conclusion: Crazy... or Seeing the Future Before Anyone?
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Bryan Johnson's 4-hour morning routine may seem exaggerated, but it reflects "real intentions in health care" on an unprecedented scale.
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We can start with:
- ✅ Sleep at the same time every day.
- ✅ 10 minutes of sunshine in the morning.
- ✅ 20-30 minutes of body movement.
- ✅ Get enough sleep.
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Because in the end,
Taking care of yourself is not a competition with anyone.
"Just better than yourself yesterday. How nice is that?"
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May this article be useful to friends
Hello, sir.