Bryan Johnson’s Shares His 41 Longevity Hacks

The very best recommendation in life is usually free.

After spending tens of millions in pursuit of the fountain of youth, tech entrepreneur-turned-longevity-influencer Bryan Johnson shared his prime well being hacks in an X publish on Wednesday.

“That is it. Every little thing realized spending tens of millions on longevity,” he wrote, earlier than enumerating an inventory of 41 of his prime suggestions — a lot of which boil right down to fundamental, low-cost habits we already knew, like sleeping properly, exercising commonly, maintaining a healthy diet meals, and avoiding dangerous behaviors that may lower a life brief.

In different phrases, Johnson’s million-dollar longevity playbook is surprisingly accessible (and inexpensive). Here is the complete checklist:

0. Sleep is the world’s strongest drug.
1. Be in your mattress for 8 hours
2. Identical bedtime each night time, any time earlier than midnight
3. Do not eat proper earlier than mattress
4. Calm meals for dinner
5. No screens 1 hour earlier than mattress
6. Keep away from added sugar (remember it is in every little thing)
7. Keep away from all issues in an American comfort retailer
8. Keep away from fried meals
9. Footwear off on the door
10. Eat complete meals, significantly veggies fruits nuts legumes berries
11. Stroll a bit of after meals or air squats
12. Get your coronary heart price excessive routinely
13. Carry heavy issues
14. Stretch every day
15. Water pik, floss, brush, tongue scrape, morning and night time
16. Make an effort to drink water
17. Get daylight whenever you get up (UV is low)
18. Shield pores and skin in noon solar
19. Get up straight
20. See not less than one buddy as soon as every week
21. Keep away from plastic the place you’ll be able to (in all issues)
22. Flow into air in rooms
23. When confused, breathe, study to calm your physique
24. Go to the dentist
25. Keep away from sitting for lengthy instances
26. Shield your listening to, the world is simply too loud
27. Alcohol is unhealthy for you
28. End espresso earlier than midday
29. Keep away from vibrant lights after sundown
30. If overweight, look right into a GLP
31. Sleep in a chilly room
32. Texting whereas driving is harmful
33. Flip off all notifications
34. Restrict social media use
35. Do not smoke something
36. In case you wrestle to sleep, learn a bodily e book earlier than mattress
37. 1 hour earlier than mattress have a peaceful wind down routine: bathtub, learn, gentle stroll, take heed to music
38. The physique is a clock and loves routine. Have a every day morning and night schedule.
39. Keep away from lengthy distance journey the place you’ll be able to
40. Child steps first: incorporate new issues slowly
41. Do much less… most issues do not work.

Bonus factors in the event you get your blood checked.

Begin right here, it’s going to change your life.

The checklist excludes the extra eccentric well being habits that Johnson has adopted in his personal life.

The 48-year-old multimillionaire adheres to a $2 million-a-year antiaging protocol generally known as Mission Blueprint. Johnson and his docs have mentioned this system helped him restore his coronary heart to that of a 37-year-old, tighten his pores and skin to that of a 28-year-old, and restore his lung capability to that of an 18-year-old.

As a part of that routine, he eats his first meal of the day at 6 a.m. and his ultimate meal at 11 a.m. He additionally takes a bunch of dietary supplements, together with zinc, turmeric, and lithium, and eats 1,977 calories a day — spending $44.91 on meals and $11.24 on dietary supplements.

Johnson has additionally mentioned he works out for 45 to 60 minutes daily, specializing in slowing getting older and sustaining total well being slightly than on efficiency or muscle acquire. His routine combines average cardio, high-intensity intervals, and a every day circuit of 30 acquainted energy workout routines.

He is experimented with many different issues too, together with, in November, trying and measuring the results of a near-heroic dose of psilocybin mushrooms.

That, nevertheless, didn’t make his checklist of 41 suggestions.