After trying everything from smart supplements to AI-driven fitness, these are the tools Bryan Johnson still uses daily. His most consistent insight? Small inputs, big outcomes.
Longevity entrepreneur Bryan Johnson is known for his relentless pursuit of physical and cognitive optimization through his Blueprint protocol. After testing hundreds of interventions — and quantifying everything from blood chemistry to sleep patterns — Johnson recently shared the 11 habits and tools that have actually stuck with him over a full year.
We count them down from 11 to 1 — offering a science-backed breakdown of why each item matters and how it fits into a data-driven wellness routine.
11. Stainless Steel Meal Prep Containers
Meal planning isn’t the flashiest health strategy, but it’s one of the most effective — and Bryan’s system starts with airtight, food-grade stainless steel containers. These eliminate plastic exposure and make weekly planning seamless. Meals prepared in batches retain freshness longer, and stainless steel offers better durability and hygiene over time. For anyone serious about diet consistency, reliable storage isn’t optional — it’s foundational.
🔗Steelware Airtight Containers
10. Red Light Therapy for Hair Health
Hair thinning began for Johnson in his late 20s, prompting years of experimentation. His current protocol includes a red light laser cap used for six minutes daily — paired with a massage and serum routine. Clinical research suggests that low-level laser therapy (LLLT) can improve dermal blood flow, stimulate ATP production in follicles, and slow age-related hair loss. Importantly, Bryan integrates this into his broader morning routine, showing that consistency — not just the tool — drives results.
9. Withings Smart Scale
Weight is just the beginning. The Withings Body Comp scale provides detailed metrics on muscle mass, visceral fat, bone density, and metabolic age. For Johnson, it’s not about daily fluctuations — it’s about long-term patterns. A few seconds each week provide insights into how his diet, workouts, and sleep impact his body’s internal composition, enabling targeted adjustments instead of guesswork.
8. Adjustable Dumbbells
Despite having access to a high-tech gym, Johnson reaches most often for simple adjustable dumbbells. Their versatility allows for a full-body strength training regimen in a compact space — ideal for travel, small apartments, or minimalist routines. Strength training remains one of the most validated anti-aging strategies available, with research showing it improves insulin sensitivity, bone density, and cognitive function.
7. Wearables (Whoop, Oura, Apple Watch)
Whether you use a WHOOP band, an Oura ring, or an Apple Watch, Johnson emphasizes the principle over the product: track what matters. These devices offer real-time feedback on heart rate variability (HRV), sleep staging, and activity readiness. Over time, wearables help users connect behaviors to outcomes — for example, how alcohol affects REM sleep, or how late-night screen time shifts recovery. Johnson credits these tools with helping him engineer “perfect sleep” for eight consecutive months.
🔗 Whoop | Oura Ring | Apple Watch
6. Extra Virgin Olive Oil (EVOO)
If there’s a superfood that earns its name, EVOO may be it. Johnson consumes 15 ml of lab-tested olive oil with every meal — not for taste, but for its rich polyphenol content and cardiovascular benefits. Multiple studies support EVOO’s ability to reduce systemic inflammation, improve lipid profiles, and even protect brain health through antioxidant mechanisms. For longevity, it’s one of the most evidence-backed ingredients you can add to your diet.
5. Daily Body Temperature Tracking
Using a precision thermometer each morning, Johnson discovered a downward shift in his baseline body temperature — from 98.7°F to 93.9°F — something he attributes to metabolic efficiency. While not commonly tracked, body temperature is a powerful reflection of thyroid function, inflammation, and circadian alignment. Over time, subtle changes can signal deeper shifts in your internal physiology.
4. Air Quality Monitoring
Living in an urban environment like Los Angeles comes with hidden risks, including elevated PM2.5 levels and ozone exposure. Johnson uses the IQAir AirVisual Pro to monitor both indoor and outdoor air quality, receiving monthly health reports to track exposure trends. Clean air has been linked to improved sleep, cognitive clarity, and cardiovascular health — making it an underrated yet critical piece of health optimization.
3. Eight Sleep Smart Bed
The Eight Sleep Pod 3 doesn’t just keep you cool — it actively adjusts thermal zones based on your sleep stages, room temperature, and heart rate. Bryan uses this temperature-regulating mattress to maintain high-quality sleep across multiple time zones. Numerous studies confirm that sleeping at the right temperature can increase deep sleep, improve hormonal cycles, and reduce sleep latency. For Johnson, it’s become an irreplaceable part of his sleep protocol.
2. Sensate: Acoustic Relaxation Tool
Sensate offers an innovative approach to stress relief by delivering synchronized sound and vibration patterns to the chest, targeting the vagus nerve indirectly. Johnson finds it useful during middle-of-the-night wake-ups. While it doesn’t provide medical-grade stimulation, users often report a gentle shift toward parasympathetic calm. It’s a good example of how somatic tools can support nervous system balance — especially when paired with breathwork or meditation.
🔗 Sensate
1. Vagus Nerve Stimulation with Nurosym
At the core of health regulation lies the nervous system — and Johnson’s most advanced tool in this domain is transcutaneous auricular vagus nerve stimulation (taVNS), applied through a small ear-worn device called Nurosym.
Unlike vibration-based wearables, Nurosym delivers low-level electrical impulses to the tragus of the ear — a scientifically validated pathway for activating the vagus nerve. While Bryan doesn’t position Nurosym as a cure-all, he uses it to help shift into a parasympathetic state during moments of cognitive overload, poor sleep, or fatigue.
What sets Nurosym apart?
- Developed over 10 years with over $10M invested in research
- Collaborations with Harvard, UCLA, and NHS Barts Health Trust & 60+ other institutions
- Validated across 50+ clinical studies
- CE-marked medical device with 0 reported serious adverse events in studies to date
- Real-world benefits include:
- +18% increase in HRV
- -45% reduction in fatigue
- -35% reduction in anxiety symptoms
- Improvements in sleep quality, gut issues, and focus
Nurosym offers a 30 Tage Geld-zurück-Garantie, VAT relief for UK customers, and subsidies for participants in remote research studies — helping reduce cost barriers for those interested in evidence-based neuromodulation.
📺 Watch Bryan’s Full Video:
Takeaway: Whether it’s a smart bed, a dumbbell, or a neural stimulator, Bryan Johnson’s choices reflect one core belief: the most powerful health tools are those you use every day, track consistently, and integrate with intention.
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