Anti-aging influencer and tech entrepreneur Bryan Johnson has now distilled years of experimentation and millions of dollars spend on anti-aging into a list of 41 simple health hacks. In a post shared on social media platform X (formerly known as Twitter) Johnson wrote, “This is it. Everything learned spending millions on longevity.” Despite his $2 million-a-year anti-aging protocol known as Project Blueprint, Johnson’s advice is surprisingly accessible. The list shared by Johnson stresses on low-cost, everyday habits: sleep well, exercise regularly, eat whole foods, avoid added sugar and also limit risky behaviour such as smoking or texting while driving. Among his top recommendations:
- Sleep is “the world’s most powerful drug.”
- Stick to a consistent bedtime before midnight.
- Avoid screens an hour before bed.
- Walk after meals or do air squats.
- Lift heavy things and stretch daily.
- Drink water, get morning sunlight, and protect skin at midday.
- See friends weekly, avoid plastic, and circulate air indoors.
- Limit alcohol, finish coffee before noon, and keep social media use in check.
Read Bryan Johnson’s complete post here
This is it. Everything learned spending millions on longevity. From:Your Immortal Unc and Auntie. To:Our Immortal nieces and nephews. 0. Sleep is the world’s most powerful drug.1. Be in your bed for 8 hours 2. Same bedtime every night, any time before midnight 3. Don’t eat right before bed 4. Calm foods for dinner 5. No screens 1 hour before bed 6. Avoid added sugar (be aware it’s in everything) 7. Avoid all things in an American convenience store 8. Avoid fried foods9. Shoes off at the door10. Eat whole foods, particularly veggies fruits nuts legumes berries 11. Walk a little after meals or air squats 12. Get your heart rate high routinely 13. Lift heavy things 14. Stretch daily 15. Water pik, floss, brush, tongue scrape, morning and night 16. Make an effort to drink water 17. Get sunlight when you wake up (UV is low) 18. Protect skin in midday sun19. Stand up straight 20. See at least one friend once a week 21. Avoid plastic where you can (in all things) 22. Circulate air in rooms 23. When stressed, breathe, learn to calm your body 24. Go to the dentist 25. Avoid sitting for long times 26. Protect your hearing, the world is too loud 27.Alcohol is bad for you28. Finish coffee before noon29. Avoid bright lights after sunset 30. If obese, look into a GLP31. Sleep in a cold room 32. Texting while driving is dangerous 33. Turn off all notifications34. Limit social media use 35. Don’t smoke anything 36. If you struggle to sleep, read a physical book before bed 37. 1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music 38. The body is a clock and loves routine. Have a daily morning and evening schedule. 39. Avoid long distance travel where you can40. Baby steps first: incorporate new things slowly 41. Do less… most things don’t work. Bonus points if you get your blood checked. Start here, it will change your life.
Bryan Johnson’s own regimen
Johnson, 48, has become known for his extreme longevity experiments. His Blueprint program reportedly restored his heart to that of a 37-year-old, tightened his skin to that of a 28-year-old, and boosted his lung capacity to that of an 18-year-old. His daily routine includes eating between 6 a.m. and 11 a.m., consuming 1,977 calories, taking supplements like zinc and turmeric, and exercising 45–60 minutes with cardio, intervals, and strength training.He has also tested unconventional methods, including high-dose psilocybin mushrooms, though such experiments did not make his official list of 41 recommendations.
