Мorning Routine

4:30 - 5:30 AM - Wake Up
Natural Wake-Up: Bryan wakes up naturally between 4:30 and 6:00 AM, without an alarm.
Temperature Check: Uses a Braun ThermoScan to measure his body temperature, which is usually around 35.3°C.
UV Light Exposure: Spends a few minutes under UV light to regulate his circadian rhythm and enhance mood and energy levels.
Reasons:
Circadian Rhythm Regulation: Aligns the body clock with the natural day-night cycle.
Positive Mood: Stimulates serotonin release, combating depression and anxiety.
Higher Energy: Prompts cortisol production, boosting alertness.
Better Productivity: Enhances cognitive function.
 
5:45 AM - Supplements
Heme Iron (10mg): Supports hemoglobin production and oxygen levels.
Vitamin C (250mg): Enhances iron absorption and boosts immunity.
 
5:45 AM - Body Measurements
Digital Body Scale: Measures weight, BMI, fat, muscle, visceral fat, water levels, bone quality, and heart rate. Also checks air quality.
 
5:50 AM - Blue Light Therapy with Meditation
Duration:
5 Minutes of Blue Light Therapy: Improves skin conditions and enhances sleep patterns.
10 Minutes of Meditation: Enhances focus and mental clarity.
Reasons:
Treats skin conditions
Non-invasive and quick treatment
Safe for long-term use
Enhances sleep patterns
 
5:55 AM - Eye Therapy
Device for Dry Eyes: Provides quick relief and comfort.
Cataract Prevention: Uses eye drops for long-term eye health.
 
6:00 AM - More Supplements
Morning Supplements: 
Blueprint Longevity Mix 
Collagen Peptides
GOS
InulinBlueprint Essentials, 
Blueprint Soft Gel
Blueprint NAC + Ginger + Curcumin
Blueprint Red Yeast Rice + Odor-Free Garlic
EPA/DHA/DPA
Garlic (Kyolic)
ProButyrate
Proferrin
 
6:05 AM - Red Light Therapy with Breakfast Preparation
Red Light Cap: Wears a red light cap to combat hair loss.
Breakfast: Prepares a nutrient-rich breakfast with a focus on vegetables and a nutty pudding with protein powder, blueberries, and blackberries.
 
6:20 AM - Workout 
Duration: 45-60 min 
Includes tricep extensions, bicep curls, trail running, backward sled, butterfly pulls, leg raises, and a 10-minute HIIT session.
Post-Workout Supplements: 
Blueprint Nutty Pudding
Blueberry Nut Mix
1 Tbsp of Extra Virgin Olive Oil.
 
7:20 AM - Breakfast
Super Veggie Dish: Adds two tablespoons of extra virgin olive oil.
Nutty Pudding: Protein-packed with protein powder, blueberries, and blackberries.
 
11:00 AM - Dinner in the Morning
Early Dinner: Consumes dinner at 11 AM as part of his intermittent fasting routine.
Menu: Orange and fennel salad, stuffed sweet potato.
Supplements with Dinner: 
EPA/DHA/DPA
Garlic
NAC
Proferrin.

Work Routine
11:30 AM - 5:30 PM Work
Diverse Responsibilities: As an entrepreneur, venture capitalist, YouTuber, and author, Bryan's workday includes meetings, networking, and creative endeavors.
CEO Roles: Oversees Kernel and OS Fund, focusing on brain activity monitoring and investing in early-stage science companies.

Post-Work Routine

5:30 PM - Arrival Routine
Kitchen Organization: Cleans and organizes the kitchen upon returning home.
 
5:45 PM - HRV Therapy using Parasym
Duration: 30 Minutes 
Reasons:
Better stress management, improved cardiovascular health, boosted immune function, and enhanced sleep quality.
 
6:15 PM - Skincare Routine
Cleansing: Uses CeraVe Acne Control Cleanser.
Hydration: Applies CeraVe FM Facial Moisturizing Lotion.
Sun Protection: Uses CeraVe Sunscreen.
Peptide Power: Incorporates collagen peptides to enhance skin elasticity.
 
6:45 PM - Oral Routine
Brushing: Two-minute brushing routine.
Flossing and Waterpik: Uses a Waterpik for gum health.
Tea Tree Oil Rinse: Uses Plant Therapy Tea Tree Oil.
Bruxism Management: Uses a SomnoDent Avant device.
Tongue Cleaner: Enhances oral hygiene.
 
7:00 PM - Quality Time with son Talmage
Father-Son Time: Spends an hour with his son, engaging in various activities to build a strong bond.
 
8:00 PM - Bedtime Routine
Sleep Environment: Uses an Eight Sleep temperature control mattress, grounded sheets, and air filters.
Pillow Configuration: Special pillow setup for bilateral jugular vein stenosis.
Pre-Bedtime Supplements: Takes melatonin and uses Pulsetto for relaxation.
Sleep Duration: Aims to sleep by 8:30 PM.