Kyle is a dedicated and trusted researcher and curator of information/resources on living a healthy life.
Who Is Bryan Johnson?
Bryan Johnson has been talked about so much in recent media, featuring in numerous podcasts, news articles, and interviews that it’s hard not to know who he is. Despite amassing vast entrepreneurial success as a business tycoon and building and selling the company we know as ‘Venmo’ for 800 million dollars, Bryan’s attention and popularity have come as a result of his more recent adventure: reversing his aging.
During the last 5 years, Brian has spent 2 million dollars on his health and has been able to successfully reverse his biological age by over 5 years. To do so he has opted to turn his body into a controlled scientific experiment, and with the help of a team of 30 scientists follows a strict exercise, diet, and monitoring regime daily.
How Did His Reverse Aging Journey Start?
Johnson's revelation came while learning to fly a plane. Flying on autopilot one day, he noticed that the plane was able to make several micro-corrections simultaneously and fly the plane better than he could ever hope to. This realization became his light-bulb moment as he wondered if he could apply a similar principle to his body. If he was able to create a system free from human error that relied solely on the data, he could treat his body like a machine and perfect his health and well-bein. Thus, the concept of "Firing 7 PM Brian" was born—a battle between short-term indulgence and long-term optimization.
The Battle Within : Firing 7 PM Bryan
We all grapple with conflicting impulses— a piece of cake or piece of fruit? another episode or go to the gym? scroll social media or go to sleep on time? These impulses are the ultimate battle between immediate gratification and long-term well-being, and although we know which one we should choose, it's hard to do so. To quote Bryan ‘we live in a world that celebrates addiction: fast food, phone algorithms, alcohol, porn - our world is addictive by nature and very hard to escape’.
Bryan’s philosophy therefore centers on empowering the version of ourselves that prioritizes longevity over momentary pleasure and to remove all the distractions and toxicity from our lives so that we can’t succumb to our own self-destructive behaviors.
The Pursuit of Perfection
Johnson's regimen epitomizes meticulousness and uses a simple yet powerful framework: test, measure, repeat, With a team of 30 doctors and an at-home medical lab, he leaves no stone unturned, employing cutting-edge technologies to monitor and collect data on every facet of his health. His daily routine involves taking more than 100 supplements every single day, a calorie-restricted vegan diet, exercising for an hour a day, and going to sleep at exactly the same time every night.
Bryan’s pursuit for perfection is not only for himself but for the greater good of humanity, as his quest has led him to document and synthesize everything he’s doing to create an evidence-based science-backed protocol that people too can follow called ‘The Blueprint’. He also hopes to tether himself to the scientific and technological improvement curve of society so that he can be alive for the advancement of humanity.
Four Pillars of Health Optimization
Bryan distills his approach into four foundational pillars of health. By focusing on these core principles, you too can lay the groundwork for a healthier life.
- Eliminating Toxins - The first step Bryan recommends is to eliminate excessive self-destruction and avoid the things you know are bad for you - alcohol, drugs, unhealthy foods, overstimulation, etc
- Optimizing Sleep - Sleep is easily one of the most important aspects of your health and wellbeing and as a huge advocate for sleep myself, it was surprising to see Bryan prioritize getting the best quality sleep he can day in and day out. To learn more about how to optimize your sleep, in my course 'The Sleep Advantage' click the link here.
- Refining Nutrition - Your body isn’t the same as others, so it’s essential to figure out what nutrients you're deficient in and what your body needs and then eat the highest quality food you can.
- Prioritizing Exercise - With the amount of benefits exercise has for your mind and body, if it was a pill it would easily be the most consumed pill in the world.
Extracting the data
Despite his extravagant measures, you don't need 2 million dollars to improve your health. Of the vast amount of money Bryan spends, only $1500 a month is on food and supplements and most of his expenses come from the vigorous testing he puts himself through. For those who’d also like to have comprehensive data on how their bodies are performing and don’t have the time or money to go through the vigorous testing that Bryan does, here is a simplified list of protocols and tests that you can use to optimize your health:
1. Continuous Glucose Monitor (CGM) - A CGM is not only for those with diabetes. Having a wearable CGM can help you track your blood sugar levels and provide a clear indication of what’s happening with your metabolic health. CGMs typically cost between $100-300 per month and the brand I’d thoroughly recommend is Nutrisense.
2. Health Tracking Device - High-quality, restful sleep is essential for your well-being and performance. Investing in a device that can track your sleep such as an Oura ring, Whoop or Apple Watch is a game changer for your recovery and performance. Better yet these devices can track your heart rate variability, and resting heart rate to give you a good indication of the health of your nervous and cardiac systems.
3. GI map - A GI map, short for Gastrointestinal Microbial Assay Plus, is a stool test used to analyze the health of your gut microbiome. A balanced microbiome supports a whole range of health measures such as immune function, nutrient absorption, mood regulation, and even cognitive health.
4. Hormone Panel - A hormone panel, also referred to as a hormone test, is a tool for evaluating hormone levels in the body. It offers valuable insights into hormone levels and imbalances and helps individuals optimize thyroid function, assess adrenal health, and enhance their overall well-being.
The Biggest Lesson I Learned
Before spending time with Bryan Johnson, I really thought I was going to reveal a secret to health and blow everyone away with some new technology or prescription that could extend human life. Instead, I learned that Bryan focuses on perfecting the four pillars of health most of us are already aware of. My biggest takeaway therefore is that the problem lies within ourselves. To quote Bryan ‘We treat the planet the same way we treat ourselves’ and it is only through shifting control away from his mind to his body and removing his self-destruction that Bryan was able to perfect his health.
Conclusion
In a world inundated with fads and quick fixes, Bryan Johnson's story serves as a beacon of hope and shows us that by prioritizing and embracing the pillars of health we too can live healthier and more fulfilling lives. The secret: winning the war within. Do what’s best for you in the long term, not what satisfies your immediate gratification, and build processes to help you do so.
To watch my full interview with Bryan Johnson and take a glimpse into his day-to-day life, watch the video here.
Frequently Asked Questions (FAQ's):
Does Bryan Johnson eat meat?
Bryan is a vegan for moral and ethical reasons, not health-based reasons. He consumes most of his protein sources from pea protein powder and legumes.
Does Bryan Johnson drink coffee?
Bryan starts every day with a juice concoction he calls the 'Green Giant' that is packed with powders and supplements such as spermidine, creatine, and collagen peptides. The rest of the day he consumes mostly tea and water. He is said to consume 80-100mg of caffeine daily in green tea and cocoa but no longer drinks coffee.
Does Bryan Johnson eat the same thing every day?
Johnson starts eating at 6 am and eats dinner at 11 am every day, as he has found intermittent fasting is best for optimizing his sleep. He tracks his calories precisely but does vary his diet daily between different plant-based options.
What is Bryan Johnson's 'Blueprint'?
Blueprint is Bryan Johnson's longevity protocol or 'self-care regimen' and entails an overhaul of one's diet fitness activities and measurements. In January 2024, Johnson shared his blueprint via a self-experimentation study with 2500 applicants worldwide. For $330/month each person was granted 90-day access to the blueprint and sent a box of required daily supplements. Participants would therefore still have to pay for their monthly groceries and could also decide if they would like to pay extra for additional measurement protocols.
What is Bryan Johnson's sleep routine like?
Bryan goes to bed at 8:30 PM and wakes up at 5:00 AM every day. To minimize blue light exposure, he uses a program called f.lux on his computer and wears blue light-blocking glasses. His bedroom is completely darkened, and he sleeps on an Eight Sleep mattress that allows him to control the temperature. Bryan ensures his bedroom is used only for sleeping. He tracks his sleep data with a WHOOP strap and makes it a point to expose himself to artificial light first thing in the morning.
Disclaimer: The content provided in this article is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional for personalized recommendations.
This post contains affiliate links. Read the Wellness Daddy affiliate policy here.
![Read THIS Before You Build Your Chest Freezer Ice Bath [Cold Plunge]](https://cdn.prod.website-files.com/65a952b785432d0c394b31d0/65f376267b2922ee1d1bcf9c_DIY%20small.jpg)
