How This Man Made His Body 31 Years Younger (Data PROVES It) | @BryanJohnson

are you scared of dying no yet that doesn't stop us from speaking with unbridled confidence on what we be and to me it really shows that we humans we don't want to die he has spent millions of his own dollars to never die maybe even cracked the code that limits the human lifespan the king of longevity Brian Johnson what drives someone to spend $2 million to not die let's just say we fast forward a few hundred years that's when humans figured out they were transitioning from die to don't die one night of bad sleep reduces

your NK cells by 70% Your NK cells are was killing cancer cells I'd never heard that before my grandfather was full of lead my parents are full of asbestos and I'm full of microplastic we think they're causing very serious health problems it may be worse than we think I had this general idea that there must be some system in place in America they're like watching out for us not true what age are you predicting to live to the number one Health and Wellness podcast J shett J shett the one the only J shett what drives

someone to spend $2 million to not die I think it's very confusing to a lot of people I think when you read the headlines and you view I'm just unintelligible by most people and I think if you look back you know let's just say we fast forward a few hundred years and you live in the 25th Century and you're reading the history books of this time and place I think it'd be pretty obvious to them they would say like oh of course that's when humans figured out they were transitioning from die to don't die like

that's the big thing like they had the technological and medical progress to say they could now begin extending their lifespans to some unknown degree so I think it really just we're on this inevitable trajectory towards a radically standing how long and how well we can live and and I'm really the Forerunner in trying to start that process and how did you compute the amount of 2 million how did it get to that like what is that involve and include to get to that level so the 2 million is primarily spent on the research and the

measurement and so the actual what I do day-to-day is very low cost I'd say the majority people can afford it most things are actually free so a lot of people see the the $2 million headline and they think oh this can't be achievable or reachable for me but actually is and so what we did that was unique is when you're trying to do something to improve your health and wellness it's important you can verify it does or doesn't work like if you hear a story about you know doing like drinking this kind of drink is

good for your health it's a story until you can measure it and say it has this kind of change in the body and either change increases your biological age or lowers it or does it something else and so I became the most measured person in history and that's really expensive so the really the expensive portions have been measuring every organ body the actual protocol is a really low cost what was the most expensive thing to measure uh it really is in chasing the cumulative measurement across the entire body for example like I'm I'm the most

I've spent more time in an MRI than anyone in the world uh I think I uh this new technology called DNA methylation you're looking at these patterns in the body I'm the most measured person with that DNA methylation in the world and so like uh doing this consistently routinely I we do thousands of data points a week and so I think it's just all these things adding up it's just expensive to do the test analyze the data continually have that process we need a like a large team to do it yeah do any of the

measurement tools have adverse effects on health yeah MRI we think is very safe yeah but CT I've only did once I just did a uh calcium score and then um we do blood draws I've done a ton of blood work we did ultrasound on my veins a while back and to see if we had scar tissue that have been building up cuz I've done so much blood draw we couldn't find any Scar Tissue so we do actively measure for negative repercussions of Are We measuring too much to the extent of damage so like we're even

measuring measuring the measurement so in every way we can possibly interrogate the body we're trying to acquire data and how did you pick the areas to measure like how were you able to say these are the five8 I don't know how many there are metrics that I believe are the most important to longevity how do we even know what are the things to focus on we looked at every organ so if you you we have roughly 70 plus organs depending on how you count and so you can say like I'm chronologically 47 years old but

that's not really a useful number it's like a general approximation then if you measure the heart you can say okay what is the biological age of the heart and you can then dissect that and say what is the structural age of the heart and then what is the functional age of the heart like you can look at the functional age of like what is the max heart rate you know you can take 220 minus your age roughly for a rough calculation then you look at the the valves and you look at all the the cell

types and so you can break each organ down into a different ways to understand what is it biological age so for example like my heart is 37 my left ear is 64 my diaphragm is age 18 and so you can any part of the body any organ or biological process you can assign an age score uh if you've got data to show data to make that comparison your left ear is 64 yeah walk me through that uh I shot a lot of guns as a kid and so I would you know aim the gun like

this with this left ear exposed to sound this this ear was more protected and then also loud music and so yeah so this is the thing is like now when I'm at social events I have this app on my phone deel where like last night I was at a social event and uh the room was 105 DB so anything over 80 can cause hearing damage so just in a social environment with people talking at in a voice that's like loud enough for the other person to hear you've got sustained ear Dam your hearing damage yeah

interesting I think it's something we don't realize I saw my mom lose her Hearing in one ear and the other one pretty weak yeah and it's been really sad to watch because it's completely changed her personality exactly and it's completely changed her ability to connect in a conversation she's super fun she's bubbly conversator but as soon as she started losing her hearing and the hearing aid technology is definitely not caught up with any of the technology you're talking about we got to the best ones that that I possibly could know about and it's still so

hard for her to engage and it's such an underrated part of human life like you don't think losing your hearing may be that impactful it's it's huge entirely true and we've we've tried for the past few years so we take all these measurements we say like what is the biological age of blank organ and then we say all right now we reviewed all the scientific literature that's out there how do you either slow down that speed of Aging or reverse aging damage so for example if my left ear we've said can you take my left

ear from age 64 to age 63 and 62 and like all the way down to like age 18 and so in that case we've had no success with hearing there are a few stem cell therapies that are in research but no effective treatment so we've had no success at all so once you lose it right now it's gone whereas other parts of my body like my speed of aging and my heart and my lungs we've had great success lowering that biological age if you look at it anatomically or functionally and so some things we've had

great success but this is the point where when people look at me and they say you know the guy is so busy trying not to die he's forgetting how to live and the flip side of that is when you you lose function movement eyesight hearing right your life begins to deteriorate to degrees like your mother saw in ways you can't even imagine and so it really is like this respect for our conscious existence and our biological capabilities and so really I think that's what I'm trying to do is I think the new virtue is caring

for our conscious existence and not being Whimsical and throwing it away with behaviors that just are not necessary yeah it's so funny isn't it it's really interesting how we judge intentionality yeah and you only recognize how intentional you wish you were when you lose something and it's like that the I think there's that famous quote that says the best time to plant a tree was like a hundred years ago right but otherwise it's today like like the idea of like you're just never going to you will always feel you wish you started earlier yes always

yes but that only hits you when sadly something really bad goes happen bad happens and then you're like gosh I wish I thought about this when I was 25 20 Etc and and yeah so I mean when when I'm thinking about what you're saying what is there an age or damage level from which you there is no return what parts of the body is there a specific age where you're like if you're this chronological age and your your biological age of this body part is this it's over I guess the this is I think the

coolest question uh right now is that in previous time periods you were born and you died in predictable fashion there was nothing you could do to stop the process and so now what's different is that we are making progress on age related decline even before a baby's conceived so now there's embryo selection right so it's don't die is happening before conception and then recent Studies have shown that you can take a a mouse in it's like last week of life and regenerate it and double the lifespan of that Mouse and so we have technologies that

can extend life before conception midlife and even at the end of life and so now that's I'm saying this is really its full spectrum that there is no point of no return at this at this moment I mean in this moment yes but like increasingly it's becoming this open question is there and I think that's the most interesting and exciting thing my dad is 71 I think most of his friends are just like we're getting close it's almost time but man he's got this for ousness to live life that I'm really inspired by yeah that's

brilliant what what age are you hoping or I guess you don't have to hope predicting to live to I don't think that any human can say anything intelligent more than one year from now like we might we can say you know we think the Earth is going to continue to orbit around the sun with a certain degree of stability uh and in terms of like how long are we going to live how will cultural norms persist what will be normal what will not be normal I think given how fast AI is developing we cannot say

anything intelligent Beyond here right but but your physical self you still feel that I yeah I mean I think that like if you look at some of the best AI companies uh like Dario from anthropic the other day wrote this plog post where he's imagining and I agree with him that it's possible we make a hundred years worth of progress in the next 5 years like that when we TR when we bring up these new AI models that we can do things that otherwise would take us 100 years to do now that does not mean

that these therapies will be available overnight like we still have to go through the process but I do think that we are looking at this possibility so it's like when I say things like we may be the first generation to not die people are like stupid like no I get that from like this vantage point we can't see how the pieces of the puzzle come together like it's not clear to us which things do what and when but that's not the point it's really you're trying to pattern match large macro scale Trends and if you

say how fast is intelligence moving and when you acquire intelligence what can that intelligence do on a macro scale I think it really is a robust hypothesis that we may be the first generation should not die and and what kind of compromise do you think that's going to take on a personal level or sacrifice and you may not use those words yeah but if someone was looking at it and was thinking about it from that perspective if we just put this in context like let's imagine you and I travel back in time a million years

ago and we're with Homo rectus and we say Homo rectus tell us about the future of intelligent existence like what are we going to evolve into right now homoerectus has models maybe of hunting of like you know weather patterns or of like danger but Homo rectus is not going to be able to tell you that in this new science field called biology we're going to figure out that there's molecules and we're going to or they're not going to be able to tell you that in this new world of you know quantum mechanics or in this

new world of silicon transistors they don't have any models to articulate what things could come about and why and so they just lack any models to articulate anything intelligent and so I wonder in this moment if we are just like Homo erectus where if you say like what will the future bring what will the Norms be what will our proclivities be what will we want we have no idea we don't have any models that help us understand and so that's why I think that if you want to be a genius lean into that you probably

don't know that everything we think we have known is now going to be called into question and that the the new genius is leaning into the unknown yeah how bad was your health before all of this awful like the worst so I started entrepreneurship as you know 21 years old I started building companies and the ethos is you know you would hear stories of like so and so stayed up two nights in a row coding all night they're amazing they're a genius they're so you know great and so that story would be like a status

symbol like they're important they have power you should respect them and those stories propagate that others are like I want to have status and I want to be respected and I want to do cool stuff and so you repeat these patterns of sleep deprivation and you know harming your health now that's just foolishness like that we know from the evidence that you stay up for over 24 hours you're legally drunk like you're just as intoxicated had you consumed like your 0 zero way alcohol level and so uh We've really bought into this myth I did

myself and so I ran myself ragged like just awful terrible sleep terrible diet I was depressed for 10 years so I was kind of obsessed with killing myself for 10 years and it was the most awful decade of existence so I was that was my starting point and so now I mean I arguably have the best biomarkers of anyone in the world I've openly shared all my information they're publicly posted and arguably down the line like 10 15 20 measurements and so it's been actually really motivating that if you can start where I was and

then turn this hard others can do the same so to me it's been a really uh motivating experience that your body is highly responsive to change was there a diagnosis or a particular day or event that happened that made you go this is my turning point like I grew up on biographies I understand the world through biographies and I just love reading about people in time and place who are able to like snatch out of The Ether the future like the future is always present it's just that it's very hard to see MH and then

over time we look back like oh of course that was a future in that moment and like a certain people saw it and so I came obsessed with this question at 21 like what is the future of existence on a time scale a few hundred years into the future and I basically grappled with that problem for 20 plus years W and I didn't know what to do so I said I'm going to go be an entrepreneur I'm going to make a whole bunch of money and with that money then I'll try to do something interesting

so like it it's kind of been this like 25 year long journey for me to try to identify something that would have the power of changing the course of humanity and just in the past 12 months I think it finally all came together and so now I mean I arguably have the best biomarkers of anyone in the world we know from the evidence that you stay up for over 24 hours you're legally drunk like you're just as in toxicated had you consumed like your 08 alcohol level in the average brain there's 50% more microplastics now

than there was 10 years ago so it's it's increasing really really fast how old were you when you decided to make the shift to say I'm going to start turning back the clock so I was 43 I'm now 47 so four years ago so four years ago right and at which age do you wish you started the habits that you have today I I wish um I would have been an embryo selected based upon genetic markers walk me through that yeah I mean like now I mean when you're going through a fertility you create a

bunch of embryos and choose the best embryo you like along certain dimensions and um you know I I'm like most humans on the planet where I was just born through the typical process of uh but now you can really go in that uh earlier stage and so I wish it was happened before conception and then I wish growing up you know like my I grew up in Utah which was very much a culture of uh sugar cereal you know Soda excessive sun exposure without some protection uh terrible sleep like I just grew up in a

culture that was extremely destructive to health and wellness and so my entire life has actually been in this American culture and it's been really and I was consuming microplastics you know from like the earliest of days like all of us have been and so I would say yeah I really wish it would have started before birth if if not before then very early in my childhood I wish I wouldn't have been consuming sugar and things like that which really has those have long-term complications that uh we just I don't I'm not sure we're fully aware

of them yeah for those that don't know walk us through the microplastics because I feel like that's been a trending term right now people are becoming more more and more aware walk it through for someone who's unaware of what's happening there yeah I think I mean like on a large scale like my my grandfather was full of lead my parents are full of asbestos and I'm full of microplastics right like every generation has kind of had their environmental toxin that has been a very a Scourge in the world now microplastics have been this recent phenomena

because Plastics is a very lowcost and high quality material and so they're everywhere and so microplastic is less than 5 mm in length and we get them in our bodies either by inhaling them by ingesting them or through our skin like in the average male testicle there's 8.2 milligrams of microplastics uh in our in the average brain there's 50% more microplastics now than there was 10 years ago so it's it's increasing really really fast and so uh my company blueprint we just launched the world's first atome microplastics test like we realizing like this is a

major problem and we the ulty is we don't have any data like no one knows what these levels are in their life and they without that data how do you know what things are working like if you stop drinking water out of plastic bottles what happens you know like what happens if you change the clothing you wear what happens if etc etc and so yeah I have my levels measured my whole team did it mine came back lower than my anyone on my team and we have reasons why we think that's the case but we're

not quite sure so we're excited that we'll have the world's largest data set of microplastics in the next month and then as a community we can start saying like now let's all start running these tests and let's build therapies so we can start doing things to minimize microplastics in the body and what are the adverse effects of microplastics I mean for example women that have higher levels of BPA have had fewer eggs retrieved so it affects you know very the fundamental processes of the body uh it's been tied to all kinds of things neurod degeneration

all I mean basically every Health malady is potentially related to microplastics now like the science is still emergent and we're still figuring it out but it's like it's not a situation where we're saying microplastics are a good idea and you you should consume more it's a situation where like we are consuming an enormous amount of them we think they're causing very serious health problems it may be worse than we think so it's it's really a an area that we need to understand better but I think minimization is probably the most important step right now so

what are three simple steps that someone could take right now to minimize their influx of microplastics water is one of the worst Defenders so don't drink out of plastic water bottles number two is have a water filter at home so I have a reverse osmosis system at my house it's very good mine what it called uh reverse osmosis is there a brand there a bunch of Brands who make it who do you recommend uh mine's custom made so I'm on my website I have my water filter system listed out of every component so if you

go to blueprint. Bri johnson.com and my protocol I have it listed there and if you're in the United States the guy who set it up for me I have his number and name you you want just call him there's other systems that are better they're like comparable they're like $300 so it's a very common technology it's easily accessible uh but have that in your home is water filter because microplastics are in water and so that's why when people they say like um well I get my food at a farmers market therefore right but they don't

realize that the the water that is you know coming there to for the farm is that could be filled with microplastics so there's just there's no safe place anywhere for microplastics um number two is for example canned soups uh in one study they showed that a person who consumed canned soup for one week increase their their Levels by 20 fold just in one week wow gigantic yeah also be aware of of clothing so try to use you like hemp uh cotton silk Etc uh use a HEPA filter uh when you're vacuuming because they can be

airborne in the house uh don't handle receipts that that has a lot of plast microplastics um using cookware that have the stainless steel or cast iron instead of non-stick is really helpful but there's those are the kind of the big ones to be aware of great if you go through your your house environment just say like where is plastic you might find you have a plastic cutting board you might find you have plastic kitchen utensils you might have plastic plates so just be plastic aware and once you have that mindset you're going to realize that

plastic is like everywhere so just slowly make progress and try to replace that with stainless steel aluminum things like that what's fascinating is you have no idea how it's entering the system yes because it's not a physical tangible experience you're not like feeling something exactly merging into your skin yeah walk us through the um what I was thinking about as you were talking is this idea of uh what happens to water in a plastic bottle versus a glass bottle yeah I mean you're getting leeching from the plastic and so what I think the average uh

plastic bottle has I think 200,000 microplastic particles something like that so it's a very large amount and so generally speaking so I've just made this rule like today I brought my stainless steel I just Carri this around with me everywhere I go as my primary uh container for liquid but uh yeah so just try to avoid plastic as a water bottle generally and the thing is like most um on a more on a bigger scale the things which we can't see are now Humanity's biggest threats like we are we've we're evolved to say is there

a lion in the bush or not you know can we sense it can we smell it can we see it whereas now the dangers of like CO2 build up in the atmosphere we can't see it we can't smell it like we don't we don't know it exists so the only thing we know how it exists is we see a a like a number on a screen it's like this is bad because this number we're like what does that mean we can't see it there's no real threat the same is true with microplastics it's like this

unknown threat we can't see it we can't feel it and so that's why like what I've been doing is I've been trying to say like we the reason why we measure everything is to basically give your body superpowers of awareness it's like now we understand like what's happening when you ingest fast food we understand what happens when you ingest microplastics what happens when you ingest when you don't sleep well like you see the whole system effect and so it's really cool in real time to see like actually yes like for example one night of bad

sleep can I think it's uh 4 hours or less reduces your NK cells by 70% Your NK cells in K cells are was killing cancer cells so like your army of Defense systems you like 70% of your army is wiped out after one bad night of sleep and so it just has these really catastrophic effects I'd never heard that before yeah yeah or like um there's this thing called um s 100b and so uh you want these levels to be like in between 20 and 100 minor 63.8 when you don't sleep well it's a toxin

that gets inside the brain cu the blood brain barer breaks down when you have a bad night's sleep it's the same level as a traumatic brain injury and so like the body is responding as though you had a traumatic brain injury from one bad night sleep so these things accumulate over time and that's why it's uh sleep is so critical it's why this culture of Entrepreneurship is like oh sleep on your dead is so lethal to your Wellness I'm so glad you're you're talking about it and I love the you know that idea that it's

almost like the worst prison that you can be in is one where you don't know you've got handcuffs on yeah there you go like you you don't realize it and and I mean social media is kind of like that like you're in this prison of a world and you don't even realize you're being trapped and our Health's the same way I was my friend's dad was in town from London couple of weeks back and he has this app on his phone that shows the air pollution I don't know what it's called yeah IQR right okay

and he had it on his phone and he lives outside of the city of London so he's not really in the heart of London and he said that pollution score where my friend grew up where my wife grew up is around two like I think it's on a scale of Z to 100 yeah unless I'm wrong and he did it here in LA and it was 60 yes and I was like I have no to me when I wake up I feel like the Air's like I mean everyone knows LA's polluted but I don't feel

that exactly right I don't know that whereas like if I go to a certain country in the world which is known for its horrific air pollution I can somewhat tell the difference but it was like I could tell no difference from this between where my wife grew up in England yeah exactly it's extraordinar different yeah that's right yeah on the air pollution I agree with you I live in LA as well so I have a air measurement device in every room of my house and filters and so we measure the air quality in every single

room 24/7 so you're right like La air quality is typically around the 60 Mark which is like kind of bad but my house it's perfect it's zero and so I'm always aware of where the air quality is outside and inside so yeah I I wish La had better air quality I love La for so reasons I really wish air quality was better but I agree with you it is a uh a significant Health threat and it's not a good idea to have a lot of exposure to bad air how do we go about purifying air

inside of our homes obviously we can't control the air in the city we're living yeah there's there's quite a few filters I I'll get you the names of the ones I use but I just have one filter per room and it does a great job taking down multiple contaminants so if you're just mindful like for example I never leave my windows open so it's always a a pretty tight AIR block um I do go outside you know when the air quality is nice I try to be mindful but also like if we're going to play

uh like basketball game with friends I'll also do that so I kind of have like some flexibility but yeah you can actually maintain near perfect air quality in the house and so if you go to my house like i' love to have you come see it uh like it's basically we have perfect water perfect air it's the optimal state for health across all the Spectrum and when you talk about water too have you changed the water you're showering in as well because I think that's sometime that's something me and my wife have been talking about

we have a reverse osmosis machine for water that we drink yes but recently we were talking to a skin health expert and he was talking about the water we showering having a different effect and I literally tested washing my face with the water I drink and washing my face with shower water and he could immediately tell the difference using the tools and devices he was measuring just with how it affected my skin yes yeah that's very true so we actually did the same measurements where I took water that was from our filter system and water

tap water I put it into a humidifier in my room I turned it on and then I measured the air quality based upon humidified tap water and filtered water the tap water set off all the alarms it was like danger zone something bad is happening so we're doing the analysis now but I agree like they cause a lot of harm on skin inside the body so yeah and they're they have to be proactively managed yeah what I find fascinating about so much of this stuff is and you said you were going to India soon and

you see it there like when I grew up and when I used to visit India when I was young and even when I lived there for some time we always us use stainless steel to drinking like that was the norm and it's almost like now it's like all these new you know now everyone's using stainless steel in the western world but now if you go back to India lots of plastic bottles everywhere and so it's such a like weird thing as to how we went away from tried in tested wisdom that we already had like

in my home every cup for drinking water growing up would be stainless steel yeah because it was the Indian way to do it and I always didn't like it cuz I didn't like the clanging it felt weird cuz when my when I went to friend's houses they didn't have stainless steel cups and things it felt a bit awkward and strange now when I think about it I'm like well that was the right way to do it yeah that's right yeah and somehow somehow we we went away from that because I guess cost it was cheaper

to produce cheaper to scale I wonder how much human health has been sacrificed over saving and making money that's exact I think youell it is like the the biggest game in the world right now is capitalism that's what drives the majority of of what exists in the world today like religious adherence um doesn't really affect the effects of capitalism all that much right it's a very moderate effect capitalism is the absolute dominant effect in the world it's more so than democracy more so than any religion it's the primary game we're playing so I think yeah

and that's my primary objective in life is I'm calling it into question that the capitalism no longer answers the questions that are imminent for us as a species it's funny though because a lot of people will say that all of these new health Trends are just disguise capitalism but they're really simple and accessible like you're saying like I loved how you started off by explaining that the $2 million isn't on the protocols which we'll get to but the 2 million is actually on the research and the measuring so that you can prove that the protocols

work exactly right and so it's actually accessible to everyone but often people are like like I remember when when celery juice was the thing which has helped me a lot in my life for sure at least from a story anecdotal point of view um but I remember from being like Oh my God they're just trying to make money off of celery farms and I was like I I don't know I don't think everyone I don't think there's one person that owns every celery farm so I don't think that's working what's your take on that if

that's making any sense yeah it does yeah when I entered this world four years ago I thought there's so many patterns that were similar to religion where like you take the King James version of the Bible and you can support a hundred different denom right they all fight like we're the True Religion because like this scripture that scripture so then you walk in the world you're like how do I even know like what's going on it's all in the same book and so health and wellness was very similar of like take your Guru take your

charismatic personality and like do this thing and we wanted I wanted to say like we're going to be strictly science and strictly data and we're going to open source publish everything I do there's no gatekeeping involved here and so that's what we did I think to carve out uniqueness is we just said like we don't care about story we just want to see the data yeah and so I think that's really been successful is that we are impartial we don't care what the answer is we just want it to work yeah and you're doing it

to yourself yeah right so that that's the greatest test when you have a bad night's sleep it's the same level as a traumatic brain injury and so like the body is responding as though you had a traumatic brain injury from one bad night sleep no one has mastered sleep in human history right like we have no Quantified there not like a gold medalist of sleep there's no like world record of sleep and I thought I'm going to set a world record of sleep the biggest breakthrough of my depression was when I learned I am not

my thoughts your sleep score has been 100% for the last 8 months what does that require I mean I wanted to like Emilia arhart flew a plane across the Atlantic you know there people went to the top of Everest went to the bottom of the ocean Shackleton was trying to do pull the pole I was like what would a modern day Explorer do like what is like an epic thing I thought no one has shown ma no one has mastered sleep in human history right like we have no Quantified there's no like a gold medalist

of sleep there's no like World Rec of sleep and I thought I'm going to set a world record of sleep and so 8 months of perfect sleep and I wanted to demonstrate you can achieve high quality sleep every single night if you try it and so I rebuilt my entire life around it so yeah I mean I became the world's best sleeper and what does that require to become the world world's best sleeper uh I mean really five simple things which everybody can do it's so funny I tried hundreds of things and I just landed

on five so one is you have to reframe your identity that you are a professional sleeper so just like you take your professional job seriously you show up on time right you learn you grow like you have a lot of self resect on what you do the same is true for sleep right now like we sleep when it's convenient or when we're done watching our show or when we're finished like having friends over but sleep is actually a profession like you need to become really good at it and respect it number two is uh the

last time of the the time of your final meal of the day is really important so at least two hours before you go to bed is your final meal then start 3 hours before and then four and five m is Cur 9 hours before so I go to bed at roughly 8:30 that's not true I go to bed at 8:30 on the dot uh so then I my last bill day is around 11:30 a.m. and so I do that and my resting heart rate at that point is 44 and when my resting heart rate is

44 I'm guaranteed to have a perfect night sleep if I eat two hours before bed my resting heart rate is going to be like 56 because your body's still working hard to digest and that will reduce my Sleep Quality by 35ish per just like clockwork it's very predictable so last minut the day and then what you eat is really important if you have like a big pizza or pasta or breads or alcohol you're going to disrupt your sleep so final meal eat earlier and lighter and the right kinds of foods uh three is you want

to be aware of light so knock out Blues no screen time uh there's an app called flux flux that knocks out Blues on your screen even before that last minute uh so an hour before bed uh no screen time take lights down in the house and then also use red lights and number lights uh four is consistency so whatever your bedtime is say it's 10:30 be in bed plus or minus 30 minutes uh every night now if you want to get more precise like 5 minutes that's kind of hard for some people but 30 minutes

is a pretty good one your body will give you a super power of assistance if you're consistent like when I was going to bed on time when I do my eight months of perfect sleep I was in bed plus or minus one minute of my bedtime and my body would when at 8:29 would arrive my body would just like knock out it was UN real how powerful my cycle was so if you can harness that consistency your body will be more powerful than any sleep pill any other intervention it's really good and then the fifth

and this is really important is a wind down routine so one hour before bedtime you switch from work mode to sleep mode and so it's really a mind game because when you slip into your sleep mode one second later your brain is going to say oh what about this idea or what about this concern or what about this problem or what about this thing forgot to do and your body your head just your mind is going to ping you with all these things you'd have to say like thank you ambitious Brian for the new idea

on what to do we really appreciate you you're doing a great job in life also tomorrow we have all day long to address this right now we're in sleep mode so I do this selft talk like you know like oh you had this conversation today when you're with Jay you said this thing you probably offended him now he probably want to hang out with you anymore you like you have to cycle through all these all these anxious thoughts and so you have to do this selft talk and be like I hear you it's okay I've

heard your concern because what you're trying to do is when your head hits a pillow you want to be somewhat reconciled with reality otherwise you're going to all night long just Loop through those thoughts all night long and you'll be in light sleep and you'll just be in the same thought space and you missing your deep and your Rim so so then wi routine you switch to uh sleep mode but then you also want to do things like read a book go for a walk do breath work meditate you know have have a nice nice

conversation with a friend like don't fight with your partner in that window like don't create an arousing situation so those five things will give you the best sleep of your life yeah it's almost like we wait for our head to hit the pillow to reflect on the thoughts that we didn't choose to reflect on before we got into bed because we don't have that reflection time before getting into bed because that's what I was going to say I think for most people they can get into bed but then they sit there for an hour that's

right worrying and stressing and they're feeling anxious or nervous or overwhelmed but you're saying that's going to happen you just got to do that before you actually get into bed exactly like you have to go through this decompression time you kind of have to let yourself like air out all of its grievances all of its ideas like all of its reconciliation and you have to talk to your like talk through it with yourself like hey Brian like and be soft like I hear you like and it's okay like tomorrow we're all right but otherwise yeah

you you're right like you really people most people think you lay down and that's the time to do the reconciliation and it just leads to disaster but there's like there's five metrics to pay attention to or I guess four your sleep is good if when you if your head is on the pillow you're asleep within a few minutes if you're longer than that then you need some work uh two is you want to be up less than 30 minutes per night total so if you're up for one bathroom break you know back to sleep quickly

uh three is like roughly two hours of Rim roughly two hours deep there's variant there people are different on that one but like those are roughly the Sleep stats if you're in that category your like early 20s like and your Sleep Quality as you age it's harder to get sleep and that's especially true for women they have to spend much longer time in bed than men do so it's really important that these habits you cement otherwise like you're really fighting against multiple fronts and do you think that for people who are waking up often when

they're asleep or and they're awake for longer than just a few moments what should they be looking at like what metric should they be pushing towards to be like that's what's causing it how do they deduce that sometimes it's the last meal of the day so if their body is still robustly digesting then you have you basically you'll miss your deep because when you go to sleep you fall into a deep sleep window very quickly and then if you miss it you can't get it so last week I was at a conference and everyone went

out for this big party and I wanted to try to accommodate like I wanted to be with everyone so I went to bed at uh 7 p.m. I woke up at 9:00 p.m. so I got my two hours of deep sleep then I went out with everybody we had a great time I came back home I went to bed I think at 1 or 2 and then I got my remaining 6 hours of Rim you know get two hours of Rim but six hours of sleep and I still had a great night's sleep and I

felt wonderful the next day but if you wait and go to bed like at midnight for me I would just miss my deep sleep it would be gone and so like I'm trying to like functionally be adaptive to societal Norms while it was still logging those metrics but yeah you have to be mindful of like if you build your life around it then you can make these uh adjustments but you really have to make a professional effort to do this because it takes like structurally just get it right and then you'll win yeah I I

feel a big difference so I'm I'm pretty disciplined in my sleep times as well have been for a long time I I maybe haven't measured it for as long but I'm thankful and grateful to have great sleep but the I found that when I'm sleeping after midnight it doesn't matter how many hours I sleep for I never feel as good in the morning exactly it's it's so significant why is that what's happening when we're sleeping consistently after 11:00 p.m. or midnight what's actually happening I mean your body has a a production line so like you

have a rhythm and you can get your deep sleep so if you go to bed at 10:30 your deep sleep's going to happen between 10:30 and 12:30 you may have a bit more deep sleep like at 2 or 3 in the morning but the majority is going to be front loaded so if you miss that front window you just miss it and you can't pick it up why is that front window so much more important than the later window yeah because you you have a few sleep types you've got Rim you have deep you have

light and deep so many restorative processes are happening in Rim you've got a bunch of memory reconciliation whatnot but deep you just have this restorative building process so you basically miss out on all those Resort of processes if you miss it which is why like the brain hurts when you don't get it you can't do like garbage collection like you miss a garbage truck what about oh yeah that's a great way of looking at it to miss the garbage truck that's I've never heard that I've heard the dishwasher analogy before but the garbage truck one's

even better actually yeah the idea that if your garbage didn't get picked up and it's still outside your house or your apartment or even in your home you're stuck with it the next day that's pretty terrible and you're stuck with it for another week yeah exactly no no one's coming to no one's coming to collect it that's that's great analogy yeah that that feels really really true and I feel like what we don't realize because we often say I know so many people who say but I do my best creative work at night yes exactly

I know a lot of people who say oh yeah but I need to go to that party or whatever it is right or I feel left out or fomo or whatever it is or or people who just go yeah I just can never get to sleep so what's the point yeah and what would you say to someone who says any one of those three so I've learned to be in doing this for four years I've learned to be very humble I I don't know how much we know and how much we don't know like maybe

for example like we actually know 2% of what we will know in 10 20 30 years and so we are very humble like for example I am vegan I'm caloric restriction and yet you know if you hear those stats and I also do low protein and so if you hear those stats the the cultural norm would be like oh he for sure is broken weak not capable not athletic not strong but in every category like my cardiio vascular Fitness my actual physical strength all my metrics are top 1% and so we've defied the cultural norm

of what is good health how you achieve good health and so I know this is probably true for others as well is many of the things we believe are probably not true and so I'm soft also that I I've learned that people have a justification for everything there's just no way around it that's that's humans and so I don't try to resist it just say like great do your thing just measure your data because we know the stats like for example if you're not sleeping well your other markers are going to be off like your

s you know s sp00 uh like all these different all these markers are going to be off I invite just look at the data what are the data driven insights of poor sleep like what really is going to happen to you you already taught us what happens after one night of sleep what does it look like when you have seven nights seven months of bad sleep I mean like if you notice like I did this uh my company Colonel we built this brain interface this wearable fmri and we were measuring the effects on my brain

uh of willpower with deep sleep and without deep sleep so with deep sleep my willpower was significantly high without deep sleep it significantly dropped and so like if the next day after deep sleep you're trying to decide do you eat the brownie or not do you work out or not do you have a drink or not like right the chances of you caving in that moment are significantly higher if you've not had deep sleep so then it has this Cascade effect so if you don't sleep then you're also going to this bad thing which also

leads to poor sleep which also leads to doing more bad things so it has this domino effect where it really cements bad habits and it becomes harder for you to come out from underneath it of actually making me meaningful change I can so relate to that I only I I see myself craving sugars when I've had bad sleep exactly and when I haven't and I've worked out and everything I feel great yes and as soon as I a bad night's sleep the next day I know all I want is some sugar and it's the only

way to get through and you're so right it's just a repeating cycle exactly just devastates your willpower and like all these other cascading things so that's why like I think in even like five 10 years uh I think that health is going it will become the Zeitgeist and I think we'll look back and we'll be like what like we used to just sleep topr ourselves and like we had no idea what it was doing for these follow on effects like I wanted actually what I like to do is tie sleep to IQ you don't mess

with someone's IQ right like if you can show that IQ drops post a bad night sleep it basically decimates these ideas of like genius person does blank without sleep so the ultimate argument is data so it's a study I want to do is take these patterns measure IQ throughout the day and if you can show that drop like there's very few things that will be more effective than showing that you basically become dumb when you don't sleep yeah yeah I yeah we're going to have to find a way of convincing people yeah that that sleep's

a good investment and it and it's hard right because it almost feels like I think we don't look at our part that part of our health as something we can be good at yes and that's why your whole idea becoming a professional sleeper like I think we do think about I want to be a professional Runner I could be a professional bodybuilder like these are parts of our health that becoming good at seems aspirational exactly but becoming a good sleeper or even becoming a good meditator to some degree aren't seen as professional accomplishments or Pursuits

because they don't have this competition and and not nor should it be a a competition I don't think it needs to be but this idea of competing against yourself which is what a sleep score is seems like the healthiest way to do it exactly I did this as well with uh so when this endeavor went viral people were confused and so I got a lot of name calling so people would be like you're an eccentric billionaire Rich Patrick baitman Prometheus you know like all the possible things they could call me and so they were just

confused and so i' say like okay LeBron James spends $1.5 million a year on his health right and you see him play in the court you're like good job LeBron like you're doing a good job but someone like myself if you work really hard at Health and Wellness I'm weird and an outcast and should be an eccentric and so I had to clarify for people that actually I'm a new category and I came up with this idea that I'm a professional Rejuvenation athlete it's a new sport it's a new game and they created a leaderboard

so uh looked at uh speed of Aging so there's a clock inside of our body that tells you how fast or how slow you're aging and then I said all right world let's compete because right now you have like all these Health gurus who are say like do this do that but how do you know what thing works and so I was like all right just show us your data so now we have a leaderboard and so same thing just like a professional sleeper they's now a professional rejuven Rejuvenation athlete and we have a leaderboard

people compete so it's like it helps humans understand like what the game is and how to win and how to score points yeah and and I think we underestimate how much we do function like athletes like athletes are playing three or four big games a week if you're playing basketball if you're playing soccer it's probably like two to three American football I I don't know maybe it's a game a week or a couple of games a week but it's like we don't realize like that tough conversation at work that presentation at work that bid that

sale like whatever it is like all of that is taxing us yeah in a different way like we're not pushing our bodies that far but we are pushing our brains we are pushing our guts we are pushing our minds and I wanted to talk to you a bit about food because you you brought up a few interesting things there about eating that much earlier before bed but I wanted to start with the low protein so I'm vegan too so that's why I was I was listening to you so I was like I'm vegan to measure

caloric intake but hearing you talk about being low protein that's something I'm always told to do the opposite for so walk me through that yeah what's your protein intake so I I've been told or I've been told to try and do like my body weight right and so that's impossible for me my gut does not enjoy that and so as I tried to increase my protein intake I found that it was harder and heavier on my gut if I'm honest right now I'm probably doing like 80 gram of protein a day uh and that's good

if I get there like realistically and my gut can handle that whereas I saw my gut health struggling as I tried to get to 120 grams of protein 140 yeah see I'm in the same range so I'm roughly 120 so I weigh 174 yeah yeah and so I say that's low protein so sounds like for where you're at that's about where you're at but most men I know are typically in like the 200 250 range they have an idea that just there's no upper bound of too much protein and so they just pound it and

so yeah I guess my 120 is generally speaking on the lower side of how most men think about protein consumption right right right especially with you know an hour everyday working out it's like a really rigorous schedule so most people just assume you have to have more protein so it's so I'm I'm I'm vegan I work out an hour every day but yeah just when I was being told to eat like 160 170 grams of protein I couldn't go beyond 100 I was like my body just does not like it and I'm about to destroy

my gut to try and get a protein goal but then my gut Health's going to suffer yeah yeah so we look at it so we say like basically you can look at blood biomarkers and say because once you get too much protein it has a negative effect on the body you can tease out those biomarkers but then we've used MRI to say what is my total muscle mass what is my fat you know liver fat like throughout so for example on my latest MRI scan I'm in the top 1% for ideal muscle and fat and

so by every marker and then my cardiovascular fitness I top 1.5% of 18y olds so like like that's the end point so if you say what is the protein intake it's not solely based upon a dietary recommendation it's what is happening in the body and what is my muscle status what is my cardiovascular status what is my energy so like those are the end points where again you move away from story and you move to data and let data resolve the debate what's what's your body fat percentage right now around 10 okay and and was

that a goal you had it like an approximate goal but we were really trying to say if you're taking every organ of the body we're trying to make every organ of my body age 18 that's kind of a ridiculous idea in this moment but it may not be in five or 10 or 15 years we've been successful in slowing down my speed of aging and then reversing the biological age of some my organs not all like for example my left ear it's really this methodical progress to say can you measure age and then move the

organ back mhm and from a diet perspective what helps you get to age8 yeah we've tried to construct a perfect diet so every single calorie I consume has a specific objective if it doesn't achieve a goal like we basically tried to just stack superfoods across the board and uh so there nothing I eat which is like cool or fun or culturally in it has to have rigorous scientific evidence and we have to measure it in the body that's actually working and so yeah I eat a lot of broccoli cauliflower lentils hemp uh PE protein hemp

protein uh berries nuts seeds could you walk me through your exact meals like a rough day because I'm going to try mirror these meals yeah so my my first meal of the day is called super veggie and it's it's a broccoli cauliflower black lentils uh ginger garlic yeah that's the first meal and the second meal is called nutty pudding which is macadamia nuts walnuts flax seed pommegranate juice some berries and pee and hemp protein and the third meal of the day very every day so it's like some vegetables some Berry nut seed but a total

of 2,500 calories and then I do 1 tablespoon of extra virgin olive oil with each meal so I do three tablespoons a day drizzo on top yeah exactly yeah raw so I never cook with it and then um I do collagen peptides so that's the only thing that's non- vegan is the collagen peptides and that's 2,250 oh they also do some cocoa 100% pure cocoa 6 gam a day and then I take around 50 pills so there's there's no diet there no no vegan diet no carnivore diet can satisfy the body's entire needs so you

have to supplement if you want to be ideal and if you want to be on the frontier of like really slowing down your aging robustly uh addressing the body's needs you need a supplement the some things just cannot be acquired through through diet and so these are like um this is just scientific fact it's very hard to have this conversation like the moment you bring up diet people just go crazy like War breaks out between the vegans and the carnivores between this and that it's just so I just I I don't talk about it much

because people get so triggered by it and so I just try to like say like do your thing like whatever it is do your thing just measure and then follow your markers but it's like no processed foods no packaged foods like you're not eating anything out of a a pack it seems yeah I mean actually I ate uh so all blueprint food uh so basically when I started doing this we started measuring everything I was consuming all foods all supplements and as you might expect the supplement labels are not accurate like companies are not truthful

and the food is terrifyingly toxic like we know the food system's dirty but I had this general idea that there must be some system in place in America they're like watching out for us not true so unless the food is killing you on the spot there's like this gray area of like kind of just do whatever and so we are finding these Foods I was eating were very toxic and so we basically spent the past year sourcing food from all over the entire world the very best foods lowest levels of tox uh and so we've

made it out into a product uh people are like I want to do this but it's way too complicated so we just made it easy for everybody but it's like I think we've created the most scientifically robust product out there plus the cleanest all third party lab results posted so wait what can people buy yeah so this is my company blueprint yeah so yeah so when when the company went viral when this endeavor went viral people are like love it I want to do it but it's way too hard like no way can I put

this all together and so I thought okay I'll do it so we put together the whole thing in this lowcost easy to consume package olive oil protein eight pills a day and then a bunch of other stuff but we're trying to basically say like you can get every calorie you need from us got it and so we're trying to do most scientific scientifically rigorous and cleanest and then transparent like here the lab results so I think we've built the best thing in the entire world and and you don't think that's different from getting your calories

from Whole Foods and real foods uh you can yeah so I eat Whole Foods and that right right right right so this is a this is more of like a a supplementary package it's not a replacement meals yeah I mean so like protein the protein is a replacement Mill it yeah like you need to get p and hemp protein somewhere yeah and what is your supplement intake look like what you said 50 pills I do 50 yeah but the our blueprint stack has eight so it's like if you want the best longevity stack in the

world we've put it together eight pills and what are those eight include about 62 or so health actives so they're some of the best molecules known to anti-aging science for the body amazing I can't wait to try it out yeah yeah I brought it here for you today oh very cool thank you so much I appreciate it yeah I'm looking forward to it and wait so wait what time are you eating then because if you're finishing eating at 11:30 a.m. what time are your meals uh 6:00 a.m. is my first meal okay and then I

finish by 11 11 so you're eating everything within 5 and a half hours what does that to the body uh so far the data says it's good like if you look at my speed of Aging or like any other marker is in my gut it seems all fine so I really this protocol is built around sleep uh more than anything else yeah do you have any cheat days or any I don't no not a single one no now the idea of eating a piece of pizza or a whole pizza or like a doughnut or something

just makes me sick because I'm going to do it there'll be like five seconds of maybe enjoyment and then you've got like an entire day of misery you feel sick you feel lethargic your sleep is going like I've just ruined my sleep I feel awful about myself like the cost is so high I just don't want to do it the other day I ate a potato chip my friend was like just have one and it it tasted like gasoline like uh I'm so surprised like we're just so normalized to this these processed foods we can

no longer taste it but it was just wild to go back in time and experience it new it is interesting how quickly your taste buds rewire yeah when you kind of Disconnect from some of these Foods I've definitely done like long refined sugar-free fasts for you know I don't know the longest one I've ever done but definitely a few months yeah and I feel like after that as someone who grew up addicted to chocolate what you were talking about when you grew up in a family where sodas and drinks it was like for me I

grew up in a family where all we ate was chocolate all day yeah and so for me to go back to there are days when I'm like that does not taste anywhere near as I thought it good as it was going to taste something that I loved and adored before yeah has kind of lost it and you just notice how quickly do you have any date on how quick it takes to rewire your taste buds because I feel like that is such a interesting feeling because now it's not like you're even fighting it like you

said when you taste it you're like God I didn't even want that that's a really fascinating place to be at so have you seen any data on how quick we can rewire our what within days Days yeah it's it's very very fast right that's that's the thing about being human is like if you take any given circumstance and you say like um what do I abhor what do I what am I repulsed by what what do I find unimaginable what you know take any kind of vector and you imagine that that is an impossible thing

for you to be or do then if you actually got in that circumstance and you did it for a few days you may find yourself renormalized to the exact thing you just found unimaginable like we humans can adapt to anything and almost instantaneously it's just crazy and so like most the time the realization is just like we're trapped in this idea that we found how we somehow found truth and that anything else is non TR is not truth but like it's like we can adapt to any reality like that it's like we've seen that again

and again so do you are you someone who gets stressed if you walk into the room and you sense that the moisture is off or the air quality is off or you ate something like I how do you react to that I've had enough cycle times now with measurement where I can feel things intuitively I can feel my HRV I absolutely know my heart rate at any given moment yeah so I definitely my sensory awareness has dramatically increased and then how do you react to that because you can't control the humidity in every room or

wherever you are for example yeah it's okay yeah right yeah yeah so you're not you're not you don't you're not like oh my God like this is going to set me like you don't you don't have that reaction uh I'm playing the power laws yeah so that's why like last week when being with friends I wanted to try a new thing go to bed early get your deep sleep stay up and have fun if you go back to bed like it's okay so really trying to be adaptive so I love that let's talk about that

because I think that what's interesting is to live a highly intentional life but then to be adaptable and know where the wiggle room is that seems like a great way to live and it also seems like something that isn't usually possible what we usually see is and this isn't just to do with health but with anything we usually PE see people who are control freaks we're like everything has to be super controlled and as soon as one control is off they freak out and that's not a great way to live whether it's Business Health marriage

whatever it may be or you see the opposite where someone has no rules whatsoever they just do what they want when they want and life kind of goes on and we all know where that ends up so how have you managed to create that mindset that allows you to have space have time and then live a really regimented disciplined life because I like that a lot yeah I mean my my mentality is that I'm really motivated by being respected by those that exist in the 25th Century like when they read about this time and place

I I would like them to say that um I saw something that was invisible uh that was incred L hard to do that the the predictable push back from the status quo was you know pretty violent and so I'm really trying to demonstrate the future of Being Human I'm not trying to be normal I'm not trying to uh bow to status quo I'm not trying to fit in I'm not trying to soothe I'm trying to say the speed at which technology is traveling we're basically probably evolving like you know 5 10 20 30 40 50

years equivalent in months of time like our speed of evolution is increasing rapidly and so I'm trying to anticipate where we want to be uh and not be a lagging indicator of status quo and so in my mindset I really don't care what anyone right now who lives has to say about this I don't I just really am entirely in that future head space and so that really I find to be liberating because like so much of our society you're Tethered to social expectation and the punishment of what a companies violating that expectation and uh

I just found it I had to come up with a mental model to like try to fully explore this without that tethering are you are you scared of dying no what what's your relationship like with death what are your thoughts about it for me it's kind of an interesting conversation because we humans do not know what happens after death no one knows now you could imagine what happens you can tell a story about what happens you can you can hypothesize what happens like all those things are true but it's an unknowable thing and yet that

doesn't stop us from speaking with unbridled confidence on what we'll be and to me it really shows that we humans we don't want to die like desperately we do not want to die and we want to try to address this omnipresent concern of of what exists after life what is death and so I try to be very sober minded to say like I don't know and no human knows therefore the thing I value most is that that existence is the highest virtue whereas before be when death is always inevitable you just naturally soothe yourself with

these stories and what I'm saying now is like actually we might be able to do something about this that we never could before and therefore uh we can have a reimagination and what existence truly is yeah yeah the the Eastern perspectives always fascinated me with how our Consciousness is eternal and the body is temporary and therefore that desire to live forever comes from this very innate truth that we are Eternal we're not limited in the way the body is limited to some degree I guess and uh it's always been fascinating to me how the desire

to live is a very natural one actually yeah and and it's uniform yeah but it's almost one that we are scared to ask there's a lot of fear around even talking about death it feels morbid it feels when it's the most it's you know guaranteed and the most common thing that will it's the number one thing that will happen to everyone who's born so like if you tell like let's just take an entrepreneur and say like if you like show up to do this thing and you're just present and do like some minimal amount of

work you're going to become a billionaire MH uh like that's the prize but in reality you you have to be an entrepreneur like to defy All Odds and work a crazy amount uh to achieve some level of success and I feel like the death narrative that we have as a species is it's kind of the same of like you get this Afterlife with this minimal set of effort and so basically it sacks people of inviting them to work hard for existence because it's already guaranteed and so to me it has this really negative consequence where

it's like oh taken care of therefore you can have poor health habits you can risk your life you can do these things so I think we're really on this bigger time scale we're wrapped up in this moment where our we should be working a lot harder and I care a lot more about our existence about the planet's Health about our kids health about social health and we're LAX aacal because we have some sort of idea that somehow in the afterlife things are sorted so I think it really weakens us as a species from the point

of view of data what's different about what men need to do for longevity and what women need to do for longevity we have much more in common than we do differences so a lot of people immediately jump to they'll see my protocol and they'll say well there certainly there has to be personalizations that you know are done from you versus me or whatever and um I would draw their attention back to say we have much more in common than you think like instead of saying like what are the major commonalities they immediately go to differences

and so what we have in common is sleep works great for men and women right and eating vegetables right also great for men and women and again you can look at the data um exercise great and so there's nuances on the exercise of like around a woman's cycle so yes there's nuances but generally speaking the basics of health of Life Health practices are good for both males and females and so then the nuances like you uh on my prot I have a protocol I've published publicly there's nuance of a woman's cycle uh what to do

around that for both food and exercise so i' so yeah those are details I've listed out but generally speaking the benefits are in the power laws of Health and Wellness of getting the the basics right and less so the tell things which people focus on yeah and how does someone lower their inflammation which is known as like the silent killer so my my body for example has barely levels of any detectable inflammation it's almost entirely uh Gone want that that sounds amazing yeah do you know your inflammation level I don't know my level recently I've

got a blood test coming up again so I need to check it out with Daran so but um yeah it's always been one of those things that's been hard for me to manage yeah okay interesting yeah so you're looking uh probably at your HS CRP yeah yeah so yeah it has to do with diet a lot sleep yes like again like back to the basics of life and then stress yeah so it kind of always comes back to the basics yeah and and what are people getting wrong in their daily schedule with stress that they

could easily change to kind of lower that because like we talked about earlier not everyone's in a position to take care of their own schedule build their thing they may be working a job in a certain way like what are some things people can do to manage that throughout the day yeah uh first is sleep so like sleep is a superpower to manage dress I know that when I'm well rested if a stressful event happens I just kind of I can brush it off if I'm not well rested it feels very painful and I react

very strongly so sleep is probably the most powerful thing to manage stress two is you know if you're exercising and feel well also lowers uh like stress response uh then a balanced diet every same same stuff like you get those power laws in place um a lot of people like when they can't get those power laws in place they want to take a pill or like and so I realize that's how a lot of people think I do want to urge people like get those habits in place yeah they are the most robust highly performative

things you can do what does your one hour workout look like uh it's cardio weights balance and flexibility okay yeah very balanced yeah yeah what what I love about everything you're saying is that it's it's things that it's almost like some of it we know some of it we're aware of the biggest challenge I guess when it comes to all of this is discipline like discipline if if there was one word what word would you choose if there was one thing that you said is was at the core of everything you've talked about today it's

systems systems yeah yeah so like if you design if you say like I go to bed at this time of day every single day you build your life around it if you say I work out in the morning right I wake up every day and never change it so the thing that most people do is they leave the decision to their willpower they say do I feel like it or not and then in that moment it's like nah I'm going to skip today because like I've been working really hard I need to rest day anyways

like you rationalize it in whatever way so just build systems I basically when I started doing this like when I came here today uh I put your address in to my navigation system and I was like take me there I didn't like memorize the streets right and so I trusted the algorithm that had more data than I had and so I proposed this four years ago when I started I said can we build an algorithm that takes better care of me than I can myself like just measure my body put it into a computational system

and pair the science can then tell me what to do I wanted to do like uh navigation for my body and that's what we've done so I basically I do not make decisions with my mind yes the algorithm does all the things for me and so that's just like I feel like inevitable that we humans will not do this weird thing of make decisions on a daily basis of what to eat when exercise it'll just be done by an algorithm and we'll be like this is amazing because like it just does what's right for me

I feel amazing I was scared of it before and now it's the best thing ever it's like it's just inevitable we're going to be in that path now a lot of people when they hear that they will think it's dystopic which like I get it from where you're at but like we have said yes to algorithms everywhere and it's entirely reasonable that we'd say yes to our health yeah I think the systems point is so true and a big part of systems is focusing on how you feel after the system is complete not before yes

like I have I have the same system I know what days I work out and what what times I work out and it's still hard before one of those days to feel like I really want to do it yes but I know for a fact I'm going to feel great so even when I'm in that moment to message and be like oh I don't want to work out today I know I'm going to regret that later andate later that I I tired even I sluggish that's be the time and so I love the answer of

systems but I think it's kind of programming the mind to be committed to the feeling after you complete a system never how you're going to feel before that's true and like I I learned this when I was depressed you know my mind was like hey you should commit suicide like life is awful you're never going to feel hope again die and like it was just on repeat saying that and I learned like it was the biggest breakthrough of my depression was when I learned I am not my thoughts such a simple concept but like you

see it land it's like okay this came from somewhere but it's not me and so even now like uh do I want to work out or not I don't care what my brain says it is an unreliable source of information systems are a more reliable form of information so like set up your system and like you're saying you know if you do the system you're going to be happy MH I just never trust my mind to tell me what I what I do and don't want to do yeah and what's interesting about that is a

lot of people say well are you just not ignoring your emotions and how you feel what I find is the opposite that the system makes you better at dealing with any emotion that then comes up exactly right so it's not that you don't have emotions and you don't have feelings and you don't experience stress or anxiety but the system being in place actually just gave you all of this willpower going back to your point and I think that's where we go wrong because I think we've kind of got to this place in society where it's

like well how you feel is the reality is the truth and it's like well if I just listen how I feel all the time I'll probably never do anything that's good for me I'll probably eat lots of stuff that's bad for me and I'll never choose the thing that's right for me and I'll keep doing what's wrong for me because it's easier and my mind is constantly trying to get me to do what's easier exactly and what's easier is really good for me entirely yeah I find that to be the I mean that feels like

it's it like what's good for me is not easy and what's easy is not good for me and what's uncomfortable is probably the right decision and what's comfortable is probably the wrong decision what did it take you to program yourself to say yes to that algorithm like two things like one when I built my previous company brain Tre VMO we would build version one of our software and then version two and version three we never showed up and the software was like guys N I don't feel like doing my work today I'm not going to

perform like the software just performed in its more most robust way possible very reliable now there are bugs and we can fix a bug but then whereas me as a system of intelligence just like software I would make all the same errors every day go to bed late eat the wrong Foods maybe have alcohol like waste you know time on things I didn't want to do like I would just be this Walking Disaster of errors and I would do the same uh behaviors every single day and I thought this is crazy like this form of

intelligence I can just program to be like this great robust intelligence whereas I can't do anything reliable and I thought I want to build myself in a way where I can reliably be robust as an intelligent system so I like this is kind of cool like we can now can imagine this as human so I wanted to build systems and like I know a lot of people will be like that's so weird you're not a computer but so I get it but I guess like I would say two things one is that when I talk

about these things in these terms people will say but you're not happy like I find that I find happiness in life in spontaneity of like staying up all night and like they have all these elegant explanations about you know why they love to the following things which is fine so there's like two ways to look at this one is say like what does your health look like what does my health look like what does your happiness look like and what does my happiness look like and like quantitatively I think this system is superior now it

doesn't mean you have to do a specific thing you can still have flexibility and you can have spontaneity but generally speaking people are very reluctant to release the status quo like they just like do whatever they want whatever they want to a more rigorous stance of like you can be happier with these systems in place but it's just like I've I've had this conversation so many times I know like the deep deep resistance people have to just shut this down but I'm suggesting like this is really the reality of the future of Being Human uh

I'm prototyping it right now and it actually is a superior system to whatever we're doing as humans now what's holding us back from thinking Health can lead to happiness God what a good question honestly that that is like a bullseye in capitalism you're you're fighting for resource accumulation for wealth accumulation and for status and you're willing to sacrifice everything to achieve that goal because health is not the goal like a resource accumulation is a goal power is the goal like you I guess you can kind of map everything back to status power sex yeah it's

like guess it's like the goals that Society has and the if the imagination is that if existence is the highest virtue MH like we want to hold on to this with everything we have those other objectives become secondary considerations but but subject to our own well-being and we just haven't made that transition yet yeah but but yeah what do you think I always try and think about it from from you know my knowledge base of of Eastern literature and philosophy and it's there's there's four archetypes in eastern philosophy and they all have different goals within

a society and one archetype aims for knowledge one aims for power andol control and influence one aims for resources and wealth and one aims for comfort and stability and security yeah and I think that in times like these you become pretty much only two of them which is you either aim for security stability and comfort or you aim for resources accumulation power and control and The Thirst and pursuit for growth and evolution and Improvement has become kind of bottom of the pile it's the hardest and it's the most powerful but it requires so much and

like you said because we've been wired to either want to remain the same or want to achieve in a very external way growth becomes something unseen right like right now as I see you I can't see that you're 18 years old I can't see that you're any of these things and so then I'm like well that's important then because life's based on what I see yeah and that's obviously not a healthy way to live or the right way to live or maybe is for some people but it's it's definitely not an accurate way to live

yeah because what you see is not necessarily what's true and so I think we've become a very visible surface level society and growth and focus and discipline or systems are such unseen Parts it's like it's almost like the idea that everyone wants a successful business but people may not want to do the work to build a successful business that's right and so the work is unseen the foundations of the building are unseen the bottom of the iceberg is unseen and we still are figuring that out yeah yeah I think yeah to build on your answer

I'd say like when when death is inevitable humans choose games within the selection options so you can pursue those four archetypes if death doesn't is not inevitable it changes the underlying structure of society like everything changes that's my primary hypothesis is that's what this moment is about like that is the only thing happening right now for humans is like we we knew we're going going to die before and now there's this open question of will we be the first generation to not die if that's true everything we've imagined we care about changes and I I'm

really happy that you're putting yourself out there as someone who's not trying to appease or not trying to keep the status quo because I feel like when we see human Brilliance in sport music drama film TV whatever it may be the truth is we love it but we can never be it or do it because there is a certain distance between you doing what LeBron James does and yes there may be a distance between what we can do and what you're doing to the extreme and the top 1% but the thing is the possibility of

us getting closer to that is probably higher yeah so everyone who's trying to get good at golf uh yeah chances of you being Tiger Woods is pretty impossible yeah but for us to actually reverse aging is probably more likely and helpful to us in the long run as well yeah everyone yeah if you look at this from like the the biggest time scales like a quick review of History Buddha was like Hey like there's some suffering with life and the best way to approach this is to detach yourself you this a full path and then

confucious had this idea of familiar relationships within Community Muhammad said we should submit to God Jesus said I am the Son of God Adam Smith said there's this Invisible Hand of markets and capitalism and these systems that can emerge and then America was like we the people and KL Marx was like actually it's class Warfare and you know it's like we have these big ideologies that have shaped our reality but really humanity is run by a very small number of things like political structures economic structures ideological structures and in this moment we're experiencing a radical

change of technology and when that happens we humans want to find things that are useful to our objectives and so we say like hey capitalism can you help out hey democracy hey Christianity hey Islam like we kind of Search and say who has answers and right now every system Society has fails to answer the fundamental question what do we do as a species like what what do we do as individuals like when AI is emergent when we're building super intelligence what do I do and what do we do and no existing structure can answer that

that's true like you look throughout history these ideologies largely emerge in response to technological change it happens and we say like we need help with a new ideological structure and so that's what don't die is is don't die is basically a meant to answer to be the answer that's why I think it can become on par with the major ideologies in a few years time that this is the new way we structure Society yeah Brian thank you so much for your time today it's been uh it's been really Illuminating and fascinating to talk to you

and I'm hoping that we get to hang out more because uh definitely share a lot of values and share a lot of uh desires for Humanity and for each other for ourselves and so I hope I get to learn a lot more from you truly yeah and very excited to learn from you uh we end every on purpose episode with a final five these questions have to be answered in one word to one sentence maximum although I know I'm going to break the rules because I'm I'm fascinated uh but Brian Johnson these are your final

five the first question is what is the best health or longevity advice you've ever heard or received build habits second question what is the worst health or longevity advice you've ever heard or received cheap days why are cheat days bad for us they teach you bad habits they are they inflict damage upon the body they set unrealistic expectations it's a bad mimetic all the way down uh question number three what do you do for fun uh I love Outdoor Adventure so I I drove a dog sled in the Arctic I raced in the in the

Moroccan desert I went to a volcano in Iceland so I'm rich with irony where I'm the most don't die person in human history and I also love to play in Adventure I love that uh I'm going to add a 3B do you drink coffee I do not drink coffee why don't you drink coffee my emotions and intellect now are so steady from high quality sleep and a good diet and routine exercise that anything that creates a roller coaster of change I avoid and so I don't do caffeine I don't do nicotine no stimulants and my

mood is just stable all day long and it's beautiful should people avoid drinking coffee uh some people do very well with it so I'm just sensitive to caffeine so I think a lot of people do well do your thing again all my responses do you and follow the data question number four um I recently invested in a company called function health because I was upset about the idea that getting great data was hard and I wanted to make it more accessible to lots of people and so the tens of thousands of people that are using

functional and health now have access to 200 data sets that they didn't have before through a blood test made really simple what other great data tools do you believe in that you recommend to other people to get more data because I think a lot of this is because you just never know exactly yeah we with blueprint we have I think the most robust measurement protocol in the world it's uh it's blood it's your speed of Aging 11 organ ages uh full body scan and microplastics so it's basically a measurement profile that gives you the same

value as like a $25,000 executive physical and a fraction of the price so we've tried to make full body measurement uh the most affordable and best in the world uh Fifth and final question we ask this de guest who's ever been on the show if you could create one law that everyone in the world had to follow what would it be to not follow laws which ones are which laws are you taking out all wait wait how far does that TR how far does that that yeah to reframe it from uh don't do to how

to so society would be instructions on how to we would have enough alignment within us and Among Us that not do would be a thing in the past because we just wouldn't be motivated to do bad behaviors to self and others and it would be a relic of the past that we'd be amazed looking back that humans did things that would be un that would be harmful to self or others you host don't diey dinners uh you've had a friend and guest of the show Kim Kardashian at one of the dinners what does a don't

die dinner look like what happens at these dinners we can't tell you crazy things uh yeah we um people who attend will say it's uh the most consequential conversation of their life so we spend two hours I we do a bunch of age tests to just introduce the idea that you can measure biological age then we serve everybody food and then we have a 2-hour discussion led by five thought experiments and everybody participates so everybody talks everybody engages I'm the moderator and so it's very Snappy but people leave uh even years later people still message

me say I just can't stop thinking about these ideas so it's really a transformative time together yeah so you do get to eat I don't eat yeah everyone else I guess I don't yeah amazing Brian thank you so much for tuning in uh please recommend where our audience should find you where you'd like them to discover your work so that they can get more data get more insight and transform their health yeah I'm on all social platforms and uh blueprint provides the supplements nutrition Health uh my Endeavor is about the future of the human race

I'm trying to a world a solid in providing every calorie every test for the best health in the entire world so if that interest you great if not my objective primarily is the future of the species yeah Brian thank you so much thanks appreciate it if this year you're trying to live longer live happier live healthier go and check out my conversation with the world's biggest longevity Doctor Peter ATA on how to slow down aging and why your emotional health is directly impacting your physical health acknowledge that there is surprisingly little known about the relationship

between nutrition and health and people are going to be shock to hear that cuz I think most people think the exact opposite