10 Habits by Bryan Johnson to Master the Fitness Game 2026

Bryan Johnson, the tech entrepreneur famous for his million-dollar "Blueprint" anti-ageing regimen, is once again trending for his latest health mantras. He stays in headlines for his wild anti-ageing quest, who spends $2 million yearly on blood tests, vegan feasts, and sleep labs to rewind the clock. He slashed his "epigenetic age" by years, dropped a fresh tweet for 2026 new year hustlers.

While his personal routine involves 100+ pills and constant monitoring, he recently shared a much simpler list for the rest of us. These 10 habits are designed for anyone looking to kickstart their fitness and longevity journey in 2026.

Bryan's Blueprint For 2026

Master these 10 habits in 2026.
Feel amazing, reclaim agency + self-respect.

1. final food 4 hr before bed
2. screens off 30 min before bed
3. avoid blue light 2hr before bed, use red/amber
4. book in hand 10 min before sleep
5. go to bed same time every night
6. light in…

— Bryan Johnson (@bryan_johnson) December 28, 2025

In a recent tweet that quickly went viral, Bryan Johnson outlined his "non-negotiable" habits for 2026. He believes that while these points look simple on paper, they are the foundation of peak human performance.

“Master these 10 habits in 2026. Feel amazing, reclaim agency + self-respect.

1. Final food 4 hr before bed
2. Screens off 30 min before bed
3. Avoid blue light 2hr before bed, use red/amber
4. Book in hand 10 min before sleep
5. Go to bed same time every night
6. Light in eyes when waking (sun or 10k lux)
7. Walk for 10 min immediately following eating
8. Daily exercise (even if for 20 min)
9. Eat good stuff, ditch the junk
10. Foster friends, family and love

They read as simple. I promise they'll change your life... Stick with it for two weeks and start getting the dividends.”

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Why These Habits Work

Johnson’s list focuses heavily on the Circadian Rhythm, the body's internal clock. By managing light and food timing, you aren't just "sleeping better"; you are optimising your hormones, metabolism, and recovery.

Mastering the Sleep-Wake Cycle

Habits 2 through 6 are all about protecting your sleep. Avoiding blue light from phones and computers is crucial because it suppresses melatonin, the hormone that tells your brain it’s nighttime. By getting bright light in your eyes immediately upon waking, you "reset" your clock, ensuring you feel alert during the day and tired at the right time at night.

The Power of Post-Meal Movement

Walking for just 10 minutes after eating (Habit 7) is a game-changer for blood sugar management. Instead of your glucose spiking and crashing, which causes that "afternoon slump", the movement helps your muscles soak up the sugar for energy.

A study published in Sports Medicine found that even very short bouts of light-intensity walking after a meal significantly lowered blood sugar and insulin levels compared to sitting. Researchers noted that starting the walk as soon as possible after eating is most effective because blood sugar levels tend to spike between 60 and 90 minutes post-meal. 

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Conclusion

Building a "better version" of yourself for 2026 doesn't require a million-dollar lab. As Bryan Johnson proves, the most powerful "longevity drugs" are often free like morning sunlight, a good book, and a consistent bedtime. By mastering these ten habits, you aren't just checking off a list; you are building a lifestyle that prioritises your future self.