If you're feeling low

Tech entrepreneur and biohacker Bryan Johnson, famed for his ambitious anti-aging experiment Project Blueprint, has once again stirred conversation by offering not a futuristic gadget or expensive supplement but a routine so simple it feels almost radical. In a post on X, the platform formerly known as Twitter, Johnson shared a six-step schedule designed to banish sluggish mornings and lethargic afternoons while restoring clarity and energy. His advice rests on two essentials: consistency and simplicity.

The framework is clear. Caffeine is to be cut off by noon to avoid late-night interference. The final meal should be completed by six in the evening to support digestion and metabolic health. By nine, screens must be set aside to protect the body’s natural melatonin production, with the final hour devoted to winding down. Johnson prescribes ten minutes of breathwork—four seconds inhaling, six seconds exhaling—between nine and ten, a practice known to calm the nervous system and ease the transition into rest. Bedtime is set for ten, with exercise awaiting at six the following morning. Try it for five days, Johnson urges, and adjust the timings only if needed.

What makes this plan compelling is its firm grounding in circadian rhythm science. Caffeine consumed too late disrupts deep sleep cycles, while late-night eating places unnecessary strain on the digestive system. Exposure to blue light from devices delays the body’s ability to switch into restorative sleep. Breathwork, meanwhile, activates the parasympathetic nervous system, a natural counterbalance to the stress responses that dominate much of modern life.

It is an unglamorous prescription, but that may be its power. By structuring the day around the body’s biological rhythms rather than fighting them, Johnson proposes a form of biohacking that costs nothing yet promises renewed vitality. Sometimes the most futuristic solutions are simply a return to timeless habits.
**This news was published on Times of India on 28th August, 2025.

 

 

 

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