Bryan Johnson dedicates over 6 hours daily to combat aging.
Agaton Strom/Redux/eyevine
As the clock ticks in the early hours of morning, I find Bryan Johnson wrapping up his elaborate 6.5-hour routine dedicated to longevity when I connect with him over Zoom for a quick 15-minute chat. The tech millionaire turned longevity enthusiast is framed against a minimalist cement wall, softened by lush green plants liberating the space from starkness. Adorned with a helmet-like headset, its wires trailing down in an organized fashion, and a casual black T-shirt proclaiming “Don’t Die,” Johnson exudes an aura of both high-tech futurism and the serene comfort of a luxury retreat.
This article is part of a special issue exploring strategies to enhance health and happiness in later years. Read more here
The quest for immortality has lingered in the human psyche for generations, yet few have pursued it as fervently as Johnson. The headset on his head? It’s an experimental device aimed at enhancing cognitive performance through infrared light stimulation, which he has utilized for a brief 10 minutes each day over the past two weeks to gauge its cognitive benefits.
The remaining 6 hours and 20 minutes of his daily regimen encompass a meticulous array of activities: monitoring his waking body temperature, applying hair growth serums, engaging in intense workouts focusing on cardio, strength, and balance, indulging in a 20-minute sauna session, and utilizing red light therapy along with hypoxia therapy, a novel approach involving breathing in varied oxygen concentrations. His breakfast—a concoction of ground nuts, seeds, blueberries, extra virgin olive oil, pomegranate juice extract, and a blend of proteins and antioxidants—is meticulously engineered to “follow the data and the science” in reversing the effects of aging.
“Many people hear about my routine and think, ‘That’s insane,’” Johnson states, confidently framing himself as a “professional rejuvenation athlete.” He likens his efforts to that of an Olympian, but with a singular focus on longevity.
Sam Peet
Now at 48 years of age, Johnson’s journey into longevity began amidst personal upheavals: departing from the Mormon faith of his upbringing, navigating the end of his marriage, and cashing in on his mobile payment company—a venture that provided the capital fueling his ambitions.
Project Blueprint
In 2021, Johnson unveiled Project Blueprint, a groundbreaking mission aimed at quantifying his organs in pursuit of maximizing their biological age reversal. His ambitious goals are further compounded by his start-up, Blueprint, which markets supplements and health assessments, although it has been mired in controversies. Johnson asserts that his bone mineral density ranks in the top 0.2% of the population, while his cardiovascular fitness surpasses that of 85% of 20-year-olds, and he boasts fertility metrics comparable to a twenty-something.
Engaging in extreme, often untested, protocols reflects a broader trend among tech moguls in the longevity sphere. Yet, Johnson’s disciplined routine, including ensuring his last meal is consumed by 11 AM, elevates him to the forefront of this movement, supported by a dedicated team of 30 experts across various health domains. “We seek to engage specialists in every relevant field—brain health, cardiovascular fitness, protein dynamics. Our approach is both experimental and playfully ambitious,” he elaborates.
Rapamycin Trials
Johnson’s unorthodox methods often involve administering drugs with scant human trial backing, such as rapamycin—initially developed as an immunosuppressant for organ transplant recipients but now under investigation for potential anti-aging effects. While studies have shown promising results in mice, Johnson halted his usage of the drug last year due to adverse effects. Subsequent research also surfaced indicating rapamycin could accelerate aging in humans.
Does Johnson fear the potential risks of adopting such avant-garde strategies lacking robust scientific validation? “I challenge that notion,” he counters. “Many perceive my approach as risky, while I argue that their lifestyle—replete with fast food, late nights, excessive alcohol, and toxins—poses a greater danger to their health. My regimen, which includes nutritious eating, consistent exercise, and ample sleep, is ultimately less risky overall.”
Some experts applaud Johnson’s investigatory spirit, while others critique the terminology employed in his claims. Richard Siow, director of aging research at King’s College London, points out that while certain aging biomarkers can be modified—such as inflammation indicators, lung capacity, and cholesterol levels—attributing specific ‘ages’ to these markers lacks credible datasets. “Longevity clinics may use appealing metrics for marketing purposes, but their clinical significance is often dubious,” he remarks.
Johnson’s research team contests this notion, asserting that he leverages comprehensive scientific testing to assess his biological age through various methods, including MRI scans, ultrasounds, and genetic screenings. “Bryan Johnson knows the biological age of his organs through rigorous, scientific testing,” one team member asserted via email, although these findings have yet to be scrutinized in peer-reviewed literature.
Siow acknowledges the value of Johnson’s self-experimentation, which would be ethically constrained in clinical research, even if individual data may not offer generalized insights applicable to the broader populace.
Top Tip for Living to 100
Yet amidst this experimental frenzy, Johnson’s primary advice for those aspiring to reach the centenarian mark is deceptively simple: “Lower your resting heart rate before bedtime.” He elaborates on its distal effects, linking it to sleep quality, which in turn influences exercise, diet, and overall wellbeing. “It’s a virtuous cycle.”
To taper down your resting heart rate, he suggests, refrain from eating for at least four hours before sleep, allocate time to decompress—perhaps by reading, strolling, or meditating—steer clear of screens, and avoid stimulants like caffeine. “Perhaps most importantly, curtail rumination—those cyclical, anxious thoughts can elevate your heart rate by 5 to 25 beats per minute,” he advises.
Johnson practices his own principles rigorously. Surprisingly, the actual number of years he anticipates living is less of a concern than one would imagine given his extensive efforts. When queried about his expected lifespan based on current metrics, his response is somber. “I don’t believe lifespan matters,” he asserts, attributing this outlook to the potential of artificial intelligence. A core aspect of his “Don’t Die” mission involves the aspiration of uploading his consciousness to an AI framework, envisioning a form of existence extending indefinitely. “We are witnessing the dawn of true immortality—where it becomes possible to train a model on a human. The imminent advances in AI will transpire dramatically, eclipsing any estimates of my remaining 40-50 years of life,” he concludes, reflecting a rather optimistic view on the intersection of technology and human longevity.
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