The Ultimate Longevity Routine: Diet, Supplement, & Sleep Tips You Need To Know | Bryan Johnson
VloĆŸit
- Äas pĆidĂĄn 9. 07. 2024
- Get my FREE guide 3 Steps to Reverse Aging when you sign up for my weekly health picks đ bit.ly/IncreaseHealthspan
View Show Notes From This Episode: bit.ly/ep920
Believe it or not, data can empower you to live a longer, happier, and healthier life. In this episode, Iâm joined by Bryan Johnson, a health optimization pioneer. Bryan shares his meticulous approach to tracking and measuring every aspect of his health to make informed lifestyle choices. We break down his structured diet, supplement regimen, and sleep optimization techniques, all designed to enhance longevity and well-being.
In this episode, we discuss:
The importance of rigorous measurement and data-driven interventions to optimize health
Maximizing nutrient density and minimizing unnecessary calories
How chronic inflammation and insulin resistance drive disease and accelerate aging
The Blueprint program, a systematic approach to health optimization that others can follow, incorporating diet, exercise, sleep, and supplements
Donât miss our fascinating discussion of the âdonât dieâ philosophy and how it could revolutionize our approach to health and aging.
This episode is brought to you by Rupa Health, Butcher Box, Thrive Market, and Cymbiotika.
Streamline your lab orders with Rupa Health. Access more than 3,500 specialty lab tests and register for a FREE live demo at RupaHealth.com.
ButcherBox is giving new members two pounds of wild-caught salmon for FREE plus $30 off. Visit ButcherBox.com/Farmacy and use code FARMACY30.
Head over to ThriveMarket.com/Hyman today to receive 30% off your first order and a free gift up to $60.
Upgrade your supplement routine with Cymbiotika. Get 20% off with free shipping on all orders. Head to Cymbiotika.com and use code HYMAN. - ZĂĄbava
Hi Everyone - Bryan Johnson here. I hope you're well and wishing you all the best.
Dr. Hyman - it was wonderful to hang out with you. Looking forward to journeying together as we enter this next era.
I'm doing well and getting younger. Thank you for sharing your data đ
Keep up the great work, Bryan đȘđ
Did you get the covid jab?
Great interview Bryan, love that you're doing it as a vegan :)))
This was such an inspiring conversation. You are giving humanity a gift and it is coming from your beautiful heart. Thank you for sharing your journey.
This man is not obsessed about anything other than life itself. Heâs a deep thinker, a natural philosopher, a man beyond his time, someone who is marking out a territory upon the global map of humanity within a space that was previously unoccupied by the sort of existential mode of living that he is demonstrating for us all. It is best we learn what we can from what heâs doing- if we want to live a healthier lifespan. I totally agree with his mindset. I thought this way long before he came upon the longevity scene. Then he, and a few more now, are working diligently upon a mode of existence that is at once enjoyable, healthier, and longer than for most othersâŠHe thirsts for limited immortality that he can reasonably attain with the assistance of some cutting edge technology. I too wish for the same.
I wish him well, and I want to see whether I can match what he is achievingâŠbecause I too wish to see what humanity will be creating over the edge and beyond of a tomorrow that is lying outside of my natural lifespanâŠ
He strikes me as a man terrified of dying.
Iâve been following Bryan since he started this journey, and applied everything to my daily routine. I feel like Iâm in my 20âs now. I even flew to Jamaica to pick chocolates off the tree and bring back to the state. Thank you Bryan.
Wow. Are you also a Reverse Age Olympian? Sleep is the key for me đ„±
@@LashusJourney How has it been for you? Was it a radical change or were you already very healthy ?
Great job. That's awesome.
@@Life-Inspired-Healing I wish it was affordable to get all the metrics of your body. It would be great if Reverse Aging Olympians could be more widespread.
@@abeurakadabeura Yeah, for most of us - basic biomarkers will have to do. Bloods, BMI, Bone Density, HRV, Skin Elasticity, V02 Max - and so forth. DNA testing gets a bit more costly - but will probably come down in cost a lot.
I really donât understand why some people hate on Bryan. How does his lifestyle impact your life? You are still free to eat pizza and other food products and not exercise
I like this guy but I could understand some are sceptics.
If I try to see it from a different angle, he seems to focus a lot on marketing and he is selling products, so some people are sceptics.
Brian tells us what we already know and then sells products: good sleep, eat healthy, exercise, avoid bad habitsâŠ.and buy his products. Waiting for Brian to discover something that we donât already know
I agree with what heâs saying about food. Eating amazing whole foods is very enjoyable. I love sweets etc but itâs true they never actually make you feel good.
Glycine is sweet and healthy.
So excited for these two to finally speak!
I have been practicing some of Bryan's protocol for the past two years now and have never felt better. He is such a generous and intelligent man, always smiling and looks fabulous fabulous.
Bryanâs endeavor and sharing the knowledge is a HUGE contributor to humanity. Consider this vid as a fab conversation you happened to overhear in public.
If you have any negative opinions about Brian you just need to listen to more of what he talks about. I started with a negative perspective but have completely flipped. Long live Brian
Ik what he's doing...not impressed. Don't Die is ridiculous...we all kick the bucket. I am interested in health span, not lifespan. I have no reason to hate him, but he is off the wall, imo.
The don t die is a catchphrase...who is talking here of eternal life beside religion?
The goal is to cancel aging...to remain in a young healthy body as long as the person wants.
Trust me...if you take someone dying from a terminal disease or in an hospice...almost 100 percent of these don t want to be there,their mind totally refuse to die.
So be proactive people...address the problem of aging and death.
Make the shift where the society put a lot more ressources in medicine and science.
This is a long road but this is worth.
@@mattalex8701 I think he is working against longevity with all the supplements and workouts.
@@mattalex8701 aging can't be cancelled..only delayed...even that is not a certainly.
But donât you all think he looks weird? Is it plastic surgery?
Yoga / stretching improves balance and flexibility. This is a good place to start before adding weight training.
Move on to riding a bicycle which helps improve aerobic capacity and balance.
As these improve add some form of weight / resistance training once or twice a week.
The key is to improve balance, flexibility, cardio capacity, and strength in a gradual manner without any injury which will set you back and add frustration.
Quality of life is key. You need balance, flexibility, cardio fitness and strength. Train to improve without injury.
Finally! Been looking forward to this interview happening!
One of the things that is so charming about Bryan is his easy laugh. He's a person who is ready to laugh, good natured.
This is one of the most concise podcasts Iâve seen Bryan on yet! I am a huge fan of his message! Individual responsibility for oneâs health is crucial today! Well done Bryan! Keep up the sharing! đ§Ą
Just a bit surprised cause i remember Mark mocking Bryan and his efforts not too long ago in another podcast.. but seems he finally got intrigued enough to interview Bryan himself..
Money talks. đ
I remember the same thing and saw this and was like oh? đ€
Probably is ego had to calm down first!
Everyone eventually catches up, even Bryan himself is particularly late to the party. People have been doing this a long time.
Great interview, thank you for having Bryan Johnson is just amazing
Most elderly people have problems getting up off the floor. As a child you spend a lot of time on the floor, adults do not.
Doing yoga / stretching exercises on the floor can improve balance, mobility, flexibility and the ability to get up and down..
Just getting up and down to the floor in a controlled manner is difficult for many older adults.
Play with your children on the floor. Bend over, get down and pull weeds in your garden. Play with a pet on the floor.
The more effort you make to work on balance and flexibility will pay dividends as you age.
Yes! Try getting up & down from the floor without using your hands/arms. (It's an eye opener.) Repeat every day.
This interviewer invited Bryan just to talk about himselfđ
Bro spoke 4times more than bryan
Keto flat earthers
Yesss, and bragging about himself. Ugggh!
@@stx7389 ?
My exact comment
Mark always talks about himself
Unbelievable spirit to this great conversation. Health to one and all
Let Bryan talk! Host talks more than the guest. GEE!
Yesss, to much bragging about himself. Ugggh!
Hes doing exactly what he wants! Of course he's living his dream. Hes doing something no one else has/is doing.
It was an interesting and eye opening conversation. As much as I'm on the same line and do all I can do to prevent illness there is something missing in Bryan - and that's his connection to spirit (please don't take offence - not meant that way). I can see his body staying young, I can see what he does works on the physical level. I heard him saying as we advance, with AI..... But this is not how we need to advance, we just become machines if we only look at the body.
What I see in Mark Hyman is a healthy, full of life, attractive human being in his sixties, he looks amazing. In Bryan I see nothing like that, just a shell well taken care of. So the question arises, advancing longevity without spirit? We only think about advancing technologically but not spiritually and I don't believe one can happen without the other. It's the great Sri Aurobindo's work which predicts an evolution of consciousness which brings light to ignorance. I hope the biohackers start to catch on some of that wisdom soon.
Bryan's journey is fascinating to watch. I like Dr Hymans informed style. Great work, guys.
Great interview! I love Bryan Johnson, I love being healthy (but I also love cinnamon rolls đ) whey both of you are doing is a gift to humanity!! đđâ€
Good vibes, eh đ
Im 32 My diet since finding Bryan
Morning
-Glass of warm water mixed with Spirulina power
-1 or 2 Kiwi Fruits
-Nutty pudding
Lunch
-Super Veggie with Chicken breast or a few eggs
-Olive oil shot mixed with cayenne pepper, lemon juice and honey
Dinner
-not set can be whatever I just try to keep it healthy.
Vitamins
Magnesium Glycinate
CQ10
L Carntine
Zinc
Vitamin D
Folic Acid
Fish Oil
Vitamin B complex
I'm really happy for Mark that he's speaking with Bryan. Mark's been working on this for so long, that for him to have Bryan to himself for a short time must be a real boost. And we all benefit from it!
The thing that I'm curious about with all the testing is aren't we taking our reference ranges from the general population? We know that, metabolically, the general population is not in an optimal state of health, so aren't we comparing ourselves to individuals are have sub-optimal biochemical functioning in the first place?
Surely the only answer to this is to get a large group of people of all ages, get them to follow Bryan's lifestyle for a couple of years, and then extrapolate all of their data to create proper reference ranges.
Also, am I right to think that if our pace of ageing is 0.69, that's good. But to conquer death it needs to be 0.00?
I think the escape velocity (to know we will eventually beat death by natural ageing in advance) ties to how much the average length of life grows each year. Once the avg. life expectancy gradient (in years per year) gets to >1, we're good. But I guess that also means that you are not entirely correct :) because A. you could be ageing 0.5 (in absolute) but the gradient of life expectancy would be 0.6, in theory, you should be in the safe zone as with every year you age slower than the avg. life expectancy grows.
Awesome sit down - two of the greats!
This important & most relevant exchange between Bryan Johnson and MD, Mark Hyman has authentically & radically changed my life! I will investigate, digest, and follow Bryan Johnson's evidence-based "Don't Die" philosophy & protocol! B. Johnson makes the most sense and his driving force (character) is most admirable (he joyously serves the greater good) and doesn't singularly play the capitalist cultural game!!!! He convinced me of his moral character which mattered most to me in this characterless age. the Don't Die game aligns with my personal value system. I'm a capitalist, however, I have boundaries that serve & protect the greater good. Get ready because I'm not alone and as songwriter/singer, Sam Cooke said: a change is gonna come!!!
This was amazing! So insightful.
3 Flaws of Brianâs strategy which are rapid and prolonged calorie deficit causing collagen loss, muscle loss, joint pain and low testosterone requiring 1) laser therapy to boost collagen that he lost, 2) testosterone supplementation to recover muscle that he lost and 3) stem cell therapy to recover joints, none of the recovery efforts have been fully successful but are a work in progress to improve the damage he did to his body
@@johnhopkins6029 o , no doubt...his extreme workouts and daily pills also damaging...against nature.
Great, detailed questions Dr. Hyman!
Hello Dr. Hyman, hello Bryan,
I've been doing the infinitely large undertaking towards health of reading books and watching broadcasts for the past nine years (albeit on a mutch smaller budget) and our diets are almost identicle with a few notable exceptions----so I think I'll just scootch over to Blueprint-thanks for your input Bryan, you're very inspirational! Steve in Las Vegas.
Did i hear Mark say he began med school 41 years ago? Way to go dude! Walking the walk đȘđȘ
After watching this, am ah live for a 1000000 years man, no cap
I do believe how DR mark open the conversation heâs been a great team player, teaching all of us what and what not to do to live healthier and longer. Donât be a heaterâŠ.Appreciate the gift, do what you think it may work for you. Thank you Bryan Johnson!
So grateful for all the work these gentlemen both do!! Thank you for all the wealth of knowledge across all lines of health mental and physical! đ„°đ„°đ„°
Is this recorded recently? Awesome stuff!
â€Great Podcast! â€
Awesome!!! â€â€â€
What happened to his facial hair. It looks like it disappeared
I just joined function health because it gave me access to get affordable bio markers to see if I want to follow some of Brianâs protocols and if my bio markers will change
Did U learn anything new u didnât know before?
@@jackiecoupland3620 waiting on my initial results.
Just had the lab draws waiting for the results. Then Iâll have my baselines to work from
Pushing the boundaries of human endeavour đŻ
I think itâs wonderful what he is doing. We need people in society to explore and push the envelope. The only thing I disagree with is when he said we were doing everything every day so that we donât die - I think we are committing genocide by polluting the environment, the air? the water, poisoning the food with pesticides and toxins, etc..
super smart and interesting!! a "protocol" that would be great to be able to implement easily in our daily life for optimal & fruitful life...đ
about time :)
Dont Die! Brilliant!!
Nice that dude is still here with us đ
Fascinating! I say heâs a walking experiment for the future.
Love this conversation.. Bryan ⊠what is the name of the book that you read and made you change and controlled your different versions of you ⊠?? I always think in my different versions of me âŠ
Get Grounded....make that priority #1....Then do all this other stuff as support.
GROUNDING WILL SHOW YOU WHAT IS POSSIBLE AS THE FIRST THING IT DOES IS HALT THE INFLAMMATION PROCESS.
Love you bryan
Please put the information to all these test. Awesome information!!! BUT ITS NO GOOD if we canât get the answers to the test đ
The idea should not be so hard to except. Pearson & Shaw published : "Life Extension: A Practical Scientific Approach" way back in 1982. Despite having an appendix full of scientific journal publications supporting the idea, many people thought they were crazy too and failed to accept or advance the work. One would hope we had come further in 40 years.
Not even the 99th percentile of rapid aging would look as old as Mark does at 43. Maybe some epigenetic test says his biological age is 43, but let's be real, comprehensive measurement would not conclude the same.
I think is because he started late and focused more on biological age, same thing as Dave Asprey, cuz "physical age" is another stuff, like tanking care of your skin, hair whatsoever
Not a great advertisement for their advice. Mark looks old for his age to me.
@NZT17 It goes beyond the surface, it's highly unlikely comprehensive organ measurement would conclude he is biologically equivalent to a 43 year old.
@@run4cmt He looks about typical for his age. Most people are fatter, and that might help them look a bit younger in some people's eyes. He might be too into some meme diet ideas and such, though. Having said that, he's probably healthier than the average person his age.
If only Eric Bana's Hector character from Troy (2004) was put on the blueprint protocol..
Would be curious if he schedules his workouts around his Rapa dose
I know Dr Hyman was trying to make it relevant by asking about biomarkers that people normally get tested - but I was actually very interested in teh posture affecting brain health!
What is involved in this dna methylation test?
Wow Dr. Hyman, I thought you are not going to invite Bryan in your podcast. This is đ good!!!
Hi Dr. Hyman, I listen to your podcast all the time and have your latest book. I have a supplement question. I'm taking Wonderfeel NMN. Would you recommend Timeline Mitopure instead?
Two longevity chads in one room. đż
He may be 45 years old at the moment, but whenever he comes to the end of his life, which will happen, the realization that âthere is nothing new under the sunâ will be devastating. Life is short no matter how many years we live; chasing false realities always leads to utter despair. Faith (Christ), family, and serving others are the only things that bring purpose, peace, and happiness. I hope the very best for you, Bryan. Seek truth as you are seeking life and you will find both.
religious spam - sigh
Repeating the same stuff over and over...if these revolutionary scientists in the past would have followed you,we will still live in the middle age without the computer you are using to give your messages.
Honestly, I truly believe the secret to anti-aging is likely locked inside the brain.
Interesting- Iâve not heard that thought before. But you are likely correct. Remember they say the gut is a second brain. Itâs complex.
@@sunnygirl9691Iâm certainly no expert, but placebo effect is powerful stuff⊠There was a study in the past that isolated older patients for a period of time and they were repeatedly told they were 20 years younger than they were and their bodies actually responded and started to age backwards⊠Who really knows, but I think we should focus more on placebo and manifestations of the brain.
My theory is the aging brain , a person who lives longer has a healthy brain , a person who has health problems and dies very early from neglecting health and lack of exercise ,has an aging brain . I asked Google a few months ago , "When a person dies a person start letting their body go ? ".The answer is age 40, everyone I know will probably be dead soon unfortunately , obesity among 90 percent of people I know .
@@stevepope6095 Placebo effect and the power of suggestion is extremely fascinating⊠there were studies done on the elderly that showed when they were isolated over a period of time and repeatedly told they were 20 years younger than they actually were, their brains started to believe it and their bodies began aging backwards⊠Crazy stuff! Who really knows the answer, but I think we know very little about the power the brain can harness..
No one gets out alive.
@@Hobart12 which gawd?
Mojo Risin
Nice cope
Bryan and Sam Harris should have a conversation.
It feels like a 70 year old is interviewing a 60 years old for how to live longer ...
Hi what can i do to sleep i have tried different things howto stop thinking and let my brain rest so i can sleep please let me know thank you
Magnesium citrate. Also no artificial light before sleep. Catch early morning sunshine without sunglasses.
This guy makes me want to scream. I wonder what his definition of happy is? Iâm happy, healthy, balanced. Eat well, exercise, play, socialize, learn new things. When I go, I go. â€
It comes down to how much do you love and care for yourself?
Finished.
He confirmed in prior interviews of being on TRT cream. So heâs no longer using TRT and still has a score around 800?
Very strange...
any idea what necklaces they're wearing and what role they play?
It's probably an EMF blocker necklace/chain. You can purchase one for about $140.00.
I think it's called harmoni.
@@mialeitch1789 haha, scam
@ShastaTodd yes, my hub says the same thing that you're saying. I do not own one, however there are many CZcams talking heads wearing them. Just saying.
I see soooo many talk about fasting to get closer to your purpose is this true? Ive tried so much. I think I need to do more 22-24 hour fasts 1 a week at least but then Ive read that fsting to much for women is not that healthy either cause hormone unbalance and I already have unbalanced hormones. I also see my reality change for the better when eating mooore plants and fruits and taking nmn, nac, a good multivitamin++++ Mark and Bryan pliz answerđđđ
Thank you both for all you do. I'm trying to implement what I can within my financial means. Taking charge of my health and well-being has been empowering and successful đ
đ The ULTIMATE money down the drain narcissism routine
Are you the Narcissist?
It's his money!
@@greglaflame7759 That he unfairly earned
this was quite amazing only yesterday I was thinking if I could feed all my biomarkers into an AI program I would get control of my own health ⊠full disclosure I am a 78 year old carnivore who feels like they are reverse aging in real time ⊠after arriving at my 20 year old weight I feel healthier now than I did at 50 ⊠if there is not only one blueprint could there be a carnivore version?
Let Bryan talk Mark your doing long questions putting words in his mouth and missing asking original questions that get to the good stuff with him.
Bryan is an interesting guy for sure. Iâve been doing his stuff and love it. Side noteâŠtime him and the interviewer and I think the interviewer talks way too much
test to see if my comment goes live or if it is filtred
Bryan is good people.
This interview was just released, but it was done before he got his new veneers! InterestingâŠ
I thought initially he had said he does not take supplements but later he lists a bunch, including metformin, Vitamin E?
Bryan takes a lot of supplements.
Check John Anosike, he preach immortality.
Brians hair dye looks totally natural, Right?
Since he avoids the sun and has very pale skin, the hair color does stand out more. No big deal to me.
He looks like an alien
Some of his info is interesting, but he is "fear based" with "dont die." Its much better for health/life to be "love based." He's also Godless and his God right now is technology. (He was a Mormon). That's scary. So, basically eat mostly organic plants, exercise moderately, get good sleep. Stay away from alcohol, drugs, cigarettes, too much sugar. Have purpose and meaning in your life.
He does not see the evidence/data that there is a god or gods.
He doesn't t need god in his objective.
Be a god or not existing.
He just wants to remain what he is when healthy and as long as possible.
For this you must rely on technological progress and believing in god is not a necessity...forming scientists is...
BEEN WAITING FOR THIS PODCASTâŒïž
20:00 Sorry you havent had success with reversing the ear damage Bryan. I have hope that someday you will. If anyone can do it, its you!
stemcells in the ear? maybe he can cure tinnitus for a million bucks
Two amazing people in one interview. â€ïž
Life is before death .It is life that has to go on.Birth is beginning, not to end something,if possible
At last here is someone validating eating vegan......the proper way!
depressed and looking unhealthy
Can anyone tell me why Bryan stopped taking amino acid ?
his muscle growth is fine w/ the diet he is on
He mentioned this exact thing in the interview. Give it another listen.
@@cynmalin5728 It is impossible that he gets all amino acids with right dosage in that time period. Attia and Rhonda have advised against time restricted eating because the muscle tissues could not heal after breaking up. But something is working for Bryan.
38:20 for those who critic him on the outside
Daily exercise is key to as healthy life. Ride a bicycle to school, work or for fun.
Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling.
Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.
Make a bicycle your transportation option for short distance travel.
Appreciate Dr. Hyman correcting the culturally proper way of referring to BUN- it's an acronym for blood urea nitrogen and is said as "B-U-N". We want Bryan to sound like he know's what he's talking about, which he does, but it's a doctor thing to know how to say these words "correctly". Very excited to continue watching Bryan's progress. I do my own little version with an N=1 of getting my Dunedin pace down, hoping to jump up on the Rejuvenation Olympics leaderboard. Currently #315 and shooting for top 25 once I get my "verified" badge. Let's GO!
Entropy will win
Wealth supports good health. Poverty creates illness and disease. As a poor person the thought of extending my life is zip.
I don't think that is true, you can have social connection, good sleep, and make the best food choices you can afford. Exercise is also free. Don't use your limits as an excuse to do nothing. You might even escape poverty if you focus on what is possible.
Highly informative
â€
He looks so much better before he started doing this protocol. He hasnât improved visually in the last five years, but it sounds like heâs having fun đ
That's botox, tight clothes, and a bad dye job. đ
Interesting conversation!
However,why he looks so sick? Something is wrong!!!
He doesn't look sick. đ€Ł
@@Palpatine4Senate đ Maybe not...
Been waiting for this one for a while! Thank you! Bryan is a controversial figure but he is undeniably fascinating. I can't tell if he's a good guy or just a super eccentric Meganerd. I have learned a lot from him, though, to be fair, and I want to believe that he means well. His lack of faith and focus on himself is a bit disturbing, however. I mean, if he wanted to help the poor in Ecuador why not focus on helping the poor in Ecuador? Two million dollars a year would probably feed a lot of hungry Ecuadorians, right? Strange that his takeaway from that trip was to focus on his personal health and longevity with the longshot outcome of maybe helping people live longer, healthier lives. He could improve thousands of lives today by helping to end world hunger. Am I wrong here? Is it just me seeing this?
For me, Bryan Johnson seems to be targeting and questioning the ultimate existential ethic that our capitalist game espouses: the boundaries-less accumulation of wealth means we're blessed by God!!! Finally, Bryan, who has accumulated wealth and not building rockets to Mars, is hitting & pioneering our ultimate existential man-made capitalist ethic. Good for him and I support his efforts.