Famous biohacker Bryan Johnson has shared a new glimpse into his intense morning routine that spans over six hours.

Johnson, 48, who claims to be more than a decade younger biologically than his actual age, is on a mission to spread his ‘Don’t Die’ philosophy and wants to break the 120-year ceiling of human life expectancy.

Now, the millionaire has revealed his grueling morning routine during a recent appearance on The Burnouts podcastwhich is hosted by Bill Gates‘ daughter, Phoebe, and social entrepreneur Sophia Kianni.

Johnson shared that he wakes up between 4.30am and 5am every morning, and immediately uses a UV light that emits 10,000 lux – the recommended amount of lux for effective light therapy.

Following his light therapy, he then takes his inner ear temperature, as he says that  ‘matters a lot.’

According to some studies, body temperature can be a key metric when measuring longevity, as some believe that a colder body temperature is most optimal.

After Johnson takes his temperature, he then moves onto his morning workout, which takes him one hour.

He said that he does cardio, strength, flexibility and balance exercises.

Once he’s done working out, it’s time to hit the sauna for 20 minutes, followed by red light therapy and altitude training.

Per Harvard Healthsauna use has been linked to an extended lifespan and a healthier heart, while red light therapy is believed to reduce signs of aging, particularly by decreasing inflammation and the look of wrinkles, according to Cleveland Clinic.

Altitude training, on the other hand, is meant to help endurance as you are training at higher elevation, making it harder to breathe.

Finally, he ends his morning in a hyperbaric oxygen chamber, which is typically used to treat a number of conditions, including injuries, burns, hearing loss and even anemia, per Cleveland Clinic.

It’s unclear if Johnson has any of these conditions, but he has integrated the therapy into his daily routine.

‘It’s built to basically ladder upon itself,’ he explained during the podcast. ‘I’m like an athlete for longevity.’

In the comments section of the podcast clip, which was posted to TikTok, many users couldn’t believe his daily practices and lengthy morning routine.

‘Guy is trying to live forever but wasting one fourth of his day instead of going out and living,’ one person wrote.

Another agreed, ‘Bro is spending more time not dying than he is living.’

‘So he basically spends 25 percent of his life trying to extend his life instead of actually enjoying his youth?’ someone else asked.

Elsewhere during the podcast episode, Johnson also shared that he has completely cut out alcohol and fast food from his life.

He said that in this case, ‘none’ is better than ‘some.’

‘If you just make it a clean cut, no fast food, no alcohol, it’s so much easier for you and for them,’ he explained.

‘The hardest part is just doing it for the first time, and once you have established that norm, like “I don’t drink,” and then everyone knows that you don’t drink,’ Johnson continued.

‘So when you go to a social setting, and someone tries to give you a drink, your friend might even help you out and be like, “She doesn’t drink.”‘

However, his morning routine and sober diet isn’t the only wild part of Johnson’s quest for longevity.

Earlier this month, he wrote on X that from November 2024 to July 2025, he lowered the amount of microplastics in his semen from 165 particles per milliliter to 20, an 88 percent decline.

Microplastics are tiny particles smaller than a grain of sand that seep from things like food containers and water into the blood.

From there, they accumulate in the brain, heart and other vital organs and lead to widespread inflammation, infertility and potentially some forms of cancer.

However, almost all humans have some form of microplastics in their body.

Johnson claimed that using a sauna every day for 20 minutes helped him sweat microplastics out of his body, as well as cutting out plastic microwavable containers and plastic cutting boards.

He also touted a reverse osmosis water system, a device that uses a high-pressure pump to force water through a barrier with extremely small pores that allows water to pass through but traps harmful contaminants.

Johnson wrote on X: ‘To our knowledge, this is the first report of any correlation (esp in the same person over two timepoints) between blood and semen microplastic levels, demonstrating successful microplastic detoxification in the semen following that in the blood.

‘My results offer a new sense of hope for the detoxification of microplastics from the testis and semen, especially after the concerns raised by a study last year.’