Biohacking mogul Bryan Johnson has never shied away from sharing.
Now, the 48-year-old revealed what he’s picked up from dropping some serious cash in the pursuit of living as long as he can.
Johnson wrote a note addressed to his 1 million X followers from him and his girlfriend and Blueprint co-founder Katie Tolo as “your immortal Unc and Auntie.”
In the post to their “immortal nieces and nephews”, he listed “everything learned spending millions on longevity.”
The comprehensive list of more than 40 points shared everything to know about sleep, diet, movement and more, with much of it including gold-standard advice for healthy living.
Johnson finished the post off saying that starting with the list would “change your life.”
The first six lessons focused on the importance of sleep, calling it “the world’s most powerful drug”.
And Johnson’s not wrong, as studies have shown getting less than an optimal amount per night can cause faster aging.
Aiming for 8 hours in bed, with the same bedtime every night, as well as no eating right before bed or screens an hour before, would optimize sleep.
He also suggested having a calming wind-down routine before bed, such as taking a bath or light walk, reading or listening to music.
This echoes tip 38 to have a daily morning and evening schedule as “the body is a clock and loves routine.”
While we should get sunlight as soon as we wake up, protect our skin from the midday sun.
The next tip? Avoid added sugar, with Johnson adding a warning to “be aware it’s in everything,” as well as anything from an American convenience store.
There was also the age-old advice to eat whole foods with a focus on vegetables, fruits, nuts and legumes, foods that have long been part of a healthy lifestyle.
And while he doesn’t share whether to completely cut them out or not, Johnson does write that alcohol isn’t great and coffee should be finished before noon, something experts say could help with insomnia.
Movement is also a big part of the longevity equation, as Johnson is a proponent of walking after meals and routinely getting your heart rate up.
He also shares lifting heavy things, stretching daily and avoiding sitting for long times, as being sedentary is as bad for your health as smoking.
In all his time learning about longevity, some of Johnson’s lessons include some lesser-known tips such as protecting your hearing, avoiding bright lights after sunset and never texting while driving.
He also stresses the importance of maintaining good oral hygiene by flossing, brushing, tongue scraping and using a Waterpik.
