Sauna and longevity sit outside Johnson’s core stack, clarifying how recovery rituals earn their place beside sleep, food, and movement.
Video·Thomas DeLauer·9 min read·April 20, 2024
Bryan Johnson’s protocol is less about extremes than a disciplined hierarchy: food, sleep, hydration, light, and the habits that earn their place.
Food as Protocol
The most striking part of Bryan Johnson’s diet is not its precision alone. It is the way each choice must earn its place. He frames food through measurement, asking what each organ needs, how it is functioning, and what the scientific literature says about nourishment, repair, and optimization.
That turns diet from preference into protocol. Every calorie has to justify itself. There are still forks in the road, and more than one right answer can satisfy the same goal, but the method is clear: choose the foods that serve the body with the least wasted motion.
every calorie had to fight for its life
His daily structure begins with Super Veggie, a dense meal built around broccoli, cauliflower, lentils, hemp seeds, garlic, and ginger. The portions are deliberate: about 250 grams of broccoli and 150 grams of cauliflower, forming a substantial foundation rather than a symbolic serving of greens.
The next meal is Nutty Pudding, built from macadamia nuts, walnuts, flaxseed, sunflower, pomegranate juice, berries, and pea protein. It is rich, measured, and functional. The final meal brings berries, nuts, and seeds into the day’s last intake, keeping the pattern simple enough to repeat with discipline.
Across those meals, he adds extra virgin olive oil with the same precision: one tablespoon, or 15 mL, with each meal. That brings the total to 45 mL per day. The full diet lands around 2,250 calories, not as an arbitrary target, but as a measured expression of his broader longevity framework.
The eating window is compressed and early. Johnson wakes around 4 or 5 a.m., takes his first intake soon after, and finishes eating by about 11 a.m. For many people, that schedule reads as severe. In his system, it serves a specific purpose, and that purpose is sleep.
This is where the protocol becomes more useful than the spectacle around it. The foods matter, but so does their timing. A meal does not end when the plate is cleared; its effect continues into the evening, shaping the body’s readiness for stillness.
We read this as a disciplined hierarchy, not a command to copy every ingredient. The deeper principle is intentionality. When food becomes deliberate, it stops being background noise and becomes a daily vote for equilibrium.
Brian Johnson you embody your practice that's what I love about you like no that's what I love about you like no matter which way you look at what you're matter which way you look at what you're doing you truly embody your practice doing you truly embody your practice which I have just the utmost respect for which I have just the utmost respect for and in this video I want to be able to and in this video I want to be able to talk about your protocol what you do as talk about your protocol what you do as far as the extreme things and maybe the far as the extreme things and maybe the less extreme to reverse your epigenetic less extreme to reverse your epigenetic age and and age so slowly but before we age and and age so slowly but before we get into that I have to ask what does get into that I have to ask what does your daily diet look like yeah the way your daily diet look like yeah the way we did this is we we try to take the we did this is we we try to take the approach to say if you inquire of every approach to say if you inquire of every organ how they're doing and ask them organ how they're doing and ask them what they need what would what response what they need what would what response would you get and so we endeavored to would you get and so we endeavored to measure every organ of my body which no measure every organ of my body which no one had ever done before and we thought one had ever done before and we thought it was an interesting question to it was an interesting question to measure age and function by organ type measure age and function by organ type not by chronological age or you know not by chronological age or you know some generic age but every organ and some generic age but every organ and then we take the organ data and we'd say then we take the organ data and we'd say what do we know about SC what does what do we know about SC what does science know about nourishing this organ
science know about nourishing this organ about trying to cure its defects and about trying to cure its defects and trying to get it in a more optimal State trying to get it in a more optimal State and then we just started working with and then we just started working with the scientific literature and we had a the scientific literature and we had a framework where every calorie had to framework where every calorie had to fight for its life and so we of course fight for its life and so we of course would get Forks in the road where there would get Forks in the road where there was more than one right answer that was more than one right answer that could satisfy the solution and we would could satisfy the solution and we would choose one and so now the diet is so for choose one and so now the diet is so for breakfast I do this super veggie it's breakfast I do this super veggie it's broccoli cauliflower lentils hemp seeds broccoli cauliflower lentils hemp seeds garlic and ginger garlic and ginger and it's a like 250 grams of broccoli and it's a like 250 grams of broccoli 150 grams of cauliflower so it's a it's 150 grams of cauliflower so it's a it's a big dish the next Mill is nutty a big dish the next Mill is nutty pudding which is macadamia nuts walnuts pudding which is macadamia nuts walnuts flax seed sunflower lopin pommegranate flax seed sunflower lopin pommegranate juice berries and pea protein then the juice berries and pea protein then the final meal of the day is berries nuts final meal of the day is berries nuts and seeds of some variety and then I'll and seeds of some variety and then I'll have a tablespoon or 15 mL of Evo of have a tablespoon or 15 mL of Evo of extra verion olive oil with every Mill extra verion olive oil with every Mill so 45 MLS a so 45 MLS a day and that's about
day and that's about 2,250 calories beautiful and then you 2,250 calories beautiful and then you have that into a pretty compressed have that into a pretty compressed eating window yeah I have my when I wake eating window yeah I have my when I wake up around 4:00 or 5 I'll do my first up around 4:00 or 5 I'll do my first intake and then I'll finish up by about intake and then I'll finish up by about 11:00 after today's video I pop the link 11:00 after today's video I pop the link down below for Thrive market now that is down below for Thrive market now that is an online membership based grocery store an online membership based grocery store and that is a 30% off discount link and and that is a 30% off discount link and a $60 free gift when you use that a $60 free gift when you use that special link down below so think about special link down below so think about being able to walk into a grocery store being able to walk into a grocery store and immediate narrow down what you want and immediate narrow down what you want you want sugar-free you want high you want sugar-free you want high protein you want this you can use these protein you want this you can use these filters and shop for whatever you want filters and shop for whatever you want plus I also have my own signature plus I also have my own signature products that I've created with Thrive products that I've created with Thrive Market I've created some low carb keto Market I've created some low carb keto truffles that are sweetened with truffles that are sweetened with allulose I've created nut Butters that allulose I've created nut Butters that are sweetened with alos so like these are sweetened with alos so like these dessert Butters I've linked out to them dessert Butters I've linked out to them down below as well but you can also just down below as well but you can also just go to thrive market and you can search go to thrive market and you can search for like uh Thomas Del nut Butters or for like uh Thomas Del nut Butters or Thomas toow low carb truffles whatever Thomas toow low carb truffles whatever anyhow that link down below saves you anyhow that link down below saves you 30% % off your entire first grocery
30% % off your entire first grocery order and a free $60 gift so if you're order and a free $60 gift so if you're shopping you're getting groceries for shopping you're getting groceries for yourself you've got to check them out yourself you've got to check them out and they've been a big supporter of this and they've been a big supporter of this channel for over half a decade so thank channel for over half a decade so thank you to them and thank you to you okay so you to them and thank you to you okay so you're doing more of an early time you're doing more of an early time restricted feeding MH great so You' restricted feeding MH great so You' noticed a pretty big difference in your noticed a pretty big difference in your sleep optimization with that entirely sleep optimization with that entirely that's that's the sole reason why I do that's that's the sole reason why I do it that if I I know if I can get my it that if I I know if I can get my resting heart rate to like 47 or 46 resting heart rate to like 47 or 46 right before I go to bed I'm almost right before I go to bed I'm almost guaranteed a perfect night sleep really guaranteed a perfect night sleep really but if my resting heart rate is 51 or 54 but if my resting heart rate is 51 or 54 or 57 it's I'm in dangerous territory or 57 it's I'm in dangerous territory it's like that tight so is it mainly do it's like that tight so is it mainly do you notice it mainly with sleep onset or you notice it mainly with sleep onset or do you notice it with uh just your do you notice it with uh just your overall sleep wake Cycles overall yeah overall sleep wake Cycles overall yeah sleep onset is always good it's always sleep onset is always good it's always like one to four minutes so it's always like one to four minutes so it's always perfect uh but it's REM and deep which perfect uh but it's REM and deep which take the hit yeah do you notice that you take the hit yeah do you notice that you are that you wake easier and I for
are that you wake easier and I for example you have to pee in the night or example you have to pee in the night or so I'm sure you regulate that too so I'm sure you regulate that too because that's a big thing for me if I because that's a big thing for me if I drink too close to bedtime if I pee it's drink too close to bedtime if I pee it's game game over it's so true like when you're when over it's so true like when you're when you're playing in like the upper echelon you're playing in like the upper echelon of sleep performance you get to a point of sleep performance you get to a point where this the slightest deviations of where this the slightest deviations of habit have these huge effects and so habit have these huge effects and so like you're saying like you wake up and like you're saying like you wake up and then you're dead you can't get back I then you're dead you can't get back I don't have that particular problem but I don't have that particular problem but I understand the situation and so yeah understand the situation and so yeah that's why like once you and then if you that's why like once you and then if you have one bad night's sleep I feel so have one bad night's sleep I feel so terrible and my mood is off I feel terrible and my mood is off I feel grumpy you know like life does not seem grumpy you know like life does not seem as glimmering as it used to and so it's as glimmering as it used to and so it's hard to go from that ideal state to just hard to go from that ideal state to just dip one night I know that like I can dip one night I know that like I can imagine once you get lower you normalize imagine once you get lower you normalize to that situation you just get a blurred to that situation you just get a blurred sense you kind of forget it but that sense you kind of forget it but that shock is is it keeps me pretty tight of shock is is it keeps me pretty tight of not wanting to deviate because it's just not wanting to deviate because it's just so nice to have great sleep yeah so what
so nice to have great sleep yeah so what time are what time are you going to bed time are what time are you going to bed 8:30 okay so it's on the nose yeah yeah 8:30 okay so it's on the nose yeah yeah so with that uh I'm curious what does so with that uh I'm curious what does your what do your Rim phases look like your what do your Rim phases look like how much how many minutes of Rim are you how much how many minutes of Rim are you getting I'm kind of curious with someone getting I'm kind of curious with someone that's got it nailed so well because you that's got it nailed so well because you see all these different recommendations see all these different recommendations so here's what your Rim should be here's so here's what your Rim should be here's have you seen much deviation or is your have you seen much deviation or is your Rim pretty much solid across the board Rim pretty much solid across the board almost the same every night pretty almost the same every night pretty consistent yeah two and a half two and consistent yeah two and a half two and A2 two and a half Rim two and a half A2 two and a half Rim two and a half deep nice and you'll notice does that deep nice and you'll notice does that change if for any reason I know you change if for any reason I know you regular how much light exposure you get regular how much light exposure you get and whatnot but if that does change for and whatnot but if that does change for any reason you say okay I got double the any reason you say okay I got double the sun exposure that I would have gotten sun exposure that I would have gotten today or double the light exposure do today or double the light exposure do you notice a change in your rem or does you notice a change in your rem or does it not seem to reflect there it's mostly it not seem to reflect there it's mostly mood I'm sorry mostly food and stress mood I'm sorry mostly food and stress yeah that if I have a late meal or a yeah that if I have a late meal or a heavy meal or I deviate from my protocol heavy meal or I deviate from my protocol and I have like carbs like breads or and I have like carbs like breads or pastas that will hit deep they spend pastas that will hit deep they spend more time potentially in same time in more time potentially in same time in rem but mostly in light and dip and deep rem but mostly in light and dip and deep and then on mood uh if I go to bed
and then on mood uh if I go to bed stressed then I will spend the majority stressed then I will spend the majority of my time in light and I'll miss both r of my time in light and I'll miss both r that deep that's a good segue to that that deep that's a good segue to that because I mean it's not like you live because I mean it's not like you live this super fluffy lifestyle where you this super fluffy lifestyle where you don't have stress I mean you still are don't have stress I mean you still are running businesses you still have stress running businesses you still have stress right so and that's such a variable right so and that's such a variable that's hard to control yeah and I think that's hard to control yeah and I think this speaks to the lay person as well I this speaks to the lay person as well I mean it's just are there things that you mean it's just are there things that you do as sort of a a stop gap or like if do as sort of a a stop gap or like if you start saying okay I'm having a you start saying okay I'm having a stressful situation that today's a stressful situation that today's a stressful day it'd be easy to send that stressful day it'd be easy to send that into a stress spiral where well now now into a stress spiral where well now now my sleep optimization I mean I'll do my sleep optimization I mean I'll do that right you know get stressed out and that right you know get stressed out and then get stressed out about how that's then get stressed out about how that's going to impact my sleep optimization going to impact my sleep optimization and then it's just game over so are and then it's just game over so are there do you have things to mitigate there do you have things to mitigate that when you say uh oh here it's coming that when you say uh oh here it's coming I do this trick where I treat myself as I do this trick where I treat myself as various forms of Brian and so there's various forms of Brian and so there's like evening Brian but he was prone to like evening Brian but he was prone to overeating so 700 p.m. would come and he overeating so 700 p.m. would come and he just wanted to make himself Sick by just wanted to make himself Sick by overeating you know I had to like step overeating you know I had to like step in and intervene in that situation and I
in and intervene in that situation and I call this situation when I go to bed uh call this situation when I go to bed uh nighttime Brian so if I'm in my 30 to 60 nighttime Brian so if I'm in my 30 to 60 Minute windown time before bed and an Minute windown time before bed and an incoming thought is something incoming thought is something like uh we're stressed out about this like uh we're stressed out about this thing at work or we're upset about this thing at work or we're upset about this interaction or I wish I wouldn't have interaction or I wish I wouldn't have said this given thing or like you know said this given thing or like you know all the things you're doing at tail end all the things you're doing at tail end of ruminating on the day like beating of ruminating on the day like beating yourself up and or making observations yourself up and or making observations and or making plans like all the things and or making plans like all the things we do I'll intercept the thought and say we do I'll intercept the thought and say this is this is uh sleep Brian speaking this is this is uh sleep Brian speaking thank you for your suggestion we are now thank you for your suggestion we are now in sleep mode we have all day tomorrow in sleep mode we have all day tomorrow to address this topic right now we're in to address this topic right now we're in sleep and it's the explicit conversation sleep and it's the explicit conversation I have with myself of like ambitious I have with myself of like ambitious Brian or problem solving problem or Brian or problem solving problem or Brian or whoever's trying to speak to Brian or whoever's trying to speak to acknowledge their presence and then acknowledge their presence and then accept the the thought and then just say accept the the thought and then just say we're not going to deal with it right we're not going to deal with it right now and I I've learned that I have to now and I I've learned that I have to treat myself as separate Brians because treat myself as separate Brians because otherwise it just gets all mixed up otherwise it just gets all mixed up because then the thought comes in it's because then the thought comes in it's like worried or I'm stressed or I'm mad
like worried or I'm stressed or I'm mad or whatever you can't just push it away or whatever you can't just push it away like it just it sticks and then you like it just it sticks and then you ruminate because it sticks you trying to ruminate because it sticks you trying to get rid of it still sticks and so I get rid of it still sticks and so I figured you had to come up with a figured you had to come up with a methodical process to soothe and talk to methodical process to soothe and talk to self yeah you've gamified mindfulness in self yeah you've gamified mindfulness in a completely different way yeah it's a completely different way yeah it's almost visualizing like giving yourself almost visualizing like giving yourself like a kinesthetic awareness of it like a kinesthetic awareness of it you're like okay I am physically I am you're like okay I am physically I am embodying nighttime Brian now and it's embodying nighttime Brian now and it's easy to just let it bounce off of you easy to just let it bounce off of you that's right yeah like respecting like that's right yeah like respecting like you like problem solving Brian he legit you like problem solving Brian he legit has good intentions yeah and so like has good intentions yeah and so like you're thanking him for what he's trying you're thanking him for what he's trying to do in life I love that I'm going to to do in life I love that I'm going to adop that yeah that's definitely that's adop that yeah that's definitely that's a very real thing uh before we get into a very real thing uh before we get into your your protocol or your sort of your your protocol or your sort of different things that you do there I'm different things that you do there I'm curious about hydration because this is curious about hydration because this is such a difficult thing to manage yeah such a difficult thing to manage yeah what do you do for hydration because what do you do for hydration because it's such a big piece of just age in it's such a big piece of just age in general yeah we dry out like by the time general yeah we dry out like by the time we get old we're we get old we're substantially less uh than we weree as
substantially less uh than we weree as babies uh I try to consume around 60 to babies uh I try to consume around 60 to 100 ounces of water a day and all before 100 ounces of water a day and all before roughly 4 p.m. so is there roughly 4 p.m. so is there any always going to be between that 60 any always going to be between that 60 and 100 I mean do you account for and 100 I mean do you account for humidity do you get down to pressure do humidity do you get down to pressure do you get down to that level or are you you get down to that level or are you not too concerned with that we uh so we not too concerned with that we uh so we started measuring hydration dration we started measuring hydration dration we were doing this therapy and one the the were doing this therapy and one the the therapy had a device it would attached therapy had a device it would attached to skin and measure hydration because to skin and measure hydration because measuring hydration is hard and like you measuring hydration is hard and like you can't just do it on a scale it gives you can't just do it on a scale it gives you some number but we wanted a higher some number but we wanted a higher degree of accuracy and so we started degree of accuracy and so we started building models of where my hydration building models of where my hydration was throughout various parts of the day was throughout various parts of the day just to get a rough idea of where that just to get a rough idea of where that was and then we started mineralizing all was and then we started mineralizing all my water so either a tea or electrolytes my water so either a tea or electrolytes like something to mineralize to help the like something to mineralize to help the absorption and we found that uh between absorption and we found that uh between 1600 basically no matter how much I was 1600 basically no matter how much I was working out or whatever the routines it working out or whatever the routines it was roughly kept me in the hydration
was roughly kept me in the hydration level nice so we didn't feel like it level nice so we didn't feel like it needed a deep dive of tremendous needed a deep dive of tremendous scrutiny like the approximate rules for scrutiny like the approximate rules for working to keep me hydrated and to avoid working to keep me hydrated and to avoid what we were talking about uh which is what we were talking about uh which is trying to get up you know getting up at trying to get up you know getting up at night to go to the bathroom yeah exactly night to go to the bathroom yeah exactly it's I've definitely found personally it's I've definitely found personally with hydration it's just as easy at with hydration it's just as easy at least if you're on top of your game it's least if you're on top of your game it's just as easy to overhydrate as it is to just as easy to overhydrate as it is to under hydrate and demineralize yourself under hydrate and demineralize yourself and completely you know dilute which I and completely you know dilute which I noticed at least in in athletics I mean noticed at least in in athletics I mean I I more when I drink more water I I more when I drink more water but drinking more water for Thomas is but drinking more water for Thomas is like a lot more water than what maybe a like a lot more water than what maybe a regular person right so it's like if I'm regular person right so it's like if I'm in hyper hydrate I might be drinking way in hyper hydrate I might be drinking way too much and then I'm completely devoid too much and then I'm completely devoid of the important minerals yes exactly of the important minerals yes exactly right moving into sort of protocol I right moving into sort of protocol I mean if we started like what's the most mean if we started like what's the most grandiose thing that you do on a daily grandiose thing that you do on a daily basis maybe something that or actually basis maybe something that or actually it doesn't have to be on a daily basis it doesn't have to be on a daily basis like people are always intrigued by you like people are always intrigued by you know with all due respect amount of know with all due respect amount of money you might spend on something for
money you might spend on something for for longevity and for reversing for longevity and for reversing epigenetic age what's the most grandiose epigenetic age what's the most grandiose thing that you've spent money on for for thing that you've spent money on for for this yeah it's so this project is not this yeah it's so this project is not expensive to do it's expensive to expensive to do it's expensive to measure MH that was the whole thing so measure MH that was the whole thing so it's not 2 million years into my body $2 it's not 2 million years into my body $2 million a year in my body it's that we million a year in my body it's that we spent the money what we did that was spent the money what we did that was unique is unique is we we evaluated all the scientific we we evaluated all the scientific literature on health span and life span literature on health span and life span like we combed through everything we like we combed through everything we ranked everything according to the most ranked everything according to the most uh powerful effects we graded the uh powerful effects we graded the evidence and then we took that those evidence and then we took that those power laws we said what if you put them power laws we said what if you put them all inside of me and then we measured me all inside of me and then we measured me extensively that's expensive it was extensively that's expensive it was really hard to do and so that's where really hard to do and so that's where the majority of the money has gone is the majority of the money has gone is the research the team of doctors there's the research the team of doctors there's been 30 people on on the team and then been 30 people on on the team and then figuring out how to do esoteric figuring out how to do esoteric therapies um so but really the basics of therapies um so but really the basics of blueprint most people can do what I've blueprint most people can do what I've done and get the power laws for a, to,
done and get the power laws for a, to, 1500 a month which includes groceries 1500 a month which includes groceries wow so it's very very cheap and so wow so it's very very cheap and so there's just this misconception but so there's just this misconception but so the craziest thing we've done is we the craziest thing we've done is we tried to take into account all the tried to take into account all the science that homo sapiens as a species science that homo sapiens as a species has ever generated on health and we has ever generated on health and we tried to basically organize it and put tried to basically organize it and put it into Power Rankings so how's that it into Power Rankings so how's that looking so there there's uh basically looking so there there's uh basically five five this call six categories uh one don't this call six categories uh one don't smoke and you get 12 years uh exercise smoke and you get 12 years uh exercise is number two six hours a week three is is number two six hours a week three is a Mediterranean or blueprint like Diet a Mediterranean or blueprint like Diet four is BMI 18.5 to 22.5 with the four is BMI 18.5 to 22.5 with the asteris of BMI five is moderate to zero asteris of BMI five is moderate to zero alcohol consumption and then six is alcohol consumption and then six is sleep and if you nail those things sleep and if you nail those things consistently you can get to an estimated consistently you can get to an estimated life expectancy of 92 interesting so so life expectancy of 92 interesting so so each one of those categories is slightly each one of those categories is slightly weighed a little bit different I would weighed a little bit different I would yes so if you uh go over on the exercise
yes so if you uh go over on the exercise category for example go more than 6 category for example go more than 6 hours does it have a delarius effect on hours does it have a delarius effect on your overall score I think it does I'm your overall score I think it does I'm not familiar with that literature I not familiar with that literature I think I when we were going over this think I when we were going over this that yes like it's not too much not too that yes like it's not too much not too little but just right and when I think little but just right and when I think when you look at the evidence there's when you look at the evidence there's not a particular kind of exercise that's not a particular kind of exercise that's recommended like you can do zone two and recommended like you can do zone two and things like that but if you're debating things like that but if you're debating between the various kinds of things one between the various kinds of things one can do it's generally okay to do all of can do it's generally okay to do all of them so long as you're getting your them so long as you're getting your rough numbers in yeah that's kind of rough numbers in yeah that's kind of what I found as well too even if you get what I found as well too even if you get into the extremes of it you have you into the extremes of it you have you know these loud camps that'll say it's know these loud camps that'll say it's V2 Max loud camps that'll say it's Zone V2 Max loud camps that'll say it's Zone 2 Loud camps that'll say it's resistance 2 Loud camps that'll say it's resistance only it's almost like okay maybe maybe only it's almost like okay maybe maybe rotate through all of them because at rotate through all of them because at the end of the day it doesn't seem like the end of the day it doesn't seem like one is particularly stronger than the one is particularly stronger than the other there might be more money poured other there might be more money poured into literature on one side but if you into literature on one side but if you actually look at the numbers it's like actually look at the numbers it's like this is kind of even across the board this is kind of even across the board yeah do you do much as far as light is
yeah do you do much as far as light is concerned red light therapy do you mess concerned red light therapy do you mess around with any kind of UVB or UVA like around with any kind of UVB or UVA like particular uh you know indoor lights to particular uh you know indoor lights to manipulate that yeah when I wake I do manipulate that yeah when I wake I do 10,000 lucks CU I wake up before the sun 10,000 lucks CU I wake up before the sun rises so I do 10,000 lucks in the eye rises so I do 10,000 lucks in the eye for a few minutes right when I wake up for a few minutes right when I wake up and then I have blue light blocking on and then I have blue light blocking on my computer so I try to avoid blue light my computer so I try to avoid blue light altogether I think there's some evidence altogether I think there's some evidence that some's good for you I just do it that some's good for you I just do it all I miss it I don't like the bright all I miss it I don't like the bright screens um I do light therapy which is screens um I do light therapy which is red and near infrared three times a week red and near infrared three times a week for 12 minutes I think it's like a it's for 12 minutes I think it's like a it's not a power law it's okay but it's right not a power law it's okay but it's right there on the border on whether it there on the border on whether it justifies time like when when you can do justifies time like when when you can do so many things so many things uh we have to stack rank it and say is uh we have to stack rank it and say is it worth doing this given thing I'm not it worth doing this given thing I'm not sure red light is really a powerful sure red light is really a powerful player it's it's something we do but player it's it's something we do but yeah and then uh yeah nighttime routines yeah and then uh yeah nighttime routines like blue light blocking glasses I try like blue light blocking glasses I try to avoid screen time uh before bed so I to avoid screen time uh before bed so I like that so like right now we've got
like that so like right now we've got some lights on us and I was thinking some lights on us and I was thinking about it and we were setting them up about it and we were setting them up like are you going to adjust for being like are you going to adjust for being exposed to some additional light or like exposed to some additional light or like do you do a make an adjustment based on do you do a make an adjustment based on that I've never noticed a difference so that I've never noticed a difference so if there has been and I haven't noticed if there has been and I haven't noticed it yeah yeah then I try to I do sun it yeah yeah then I try to I do sun exposure in the morning before 9 or exposure in the morning before 9 or 10:00 a.m. and then after 5 or 6 p.m. 10:00 a.m. and then after 5 or 6 p.m. and do you find I mean here in and do you find I mean here in California we might get a marine layer California we might get a marine layer in the summer that makes it a little bit in the summer that makes it a little bit so the the morning sunlight that you get so the the morning sunlight that you get might be a little bit different do might be a little bit different do adjust your time you do measure the Lux adjust your time you do measure the Lux outside like hey it's okay it's super outside like hey it's okay it's super sunny today it might be completely sunny today it might be completely different than if it's socked in with different than if it's socked in with fog do you stay out a little bit longer fog do you stay out a little bit longer yeah I watch UV index so when the UV yeah I watch UV index so when the UV index gets to a a damaging place I just index gets to a a damaging place I just avoid the sun altogether or I'll have an avoid the sun altogether or I'll have an umbrella or something like that so we've umbrella or something like that so we've been trying to quantify skin age I grew been trying to quantify skin age I grew up in the sun like we were in the sun up in the sun like we were in the sun all the time we never wore sunscreen so all the time we never wore sunscreen so when I started this project and we when I started this project and we started doing these measurements my skin started doing these measurements my skin was just awful like it was like 60 plus was just awful like it was like 60 plus year old old on like UV damage and stuff
year old old on like UV damage and stuff like that so we've had a lot of work to like that so we've had a lot of work to do to try and get my skin back even to do to try and get my skin back even to like basic level like the thing about like basic level like the thing about blueprint which so crazy to me is I grew blueprint which so crazy to me is I grew up eating sugar cereal and drinking soda up eating sugar cereal and drinking soda like that was just part of the culture like that was just part of the culture we ate processed foods the entire time I we ate processed foods the entire time I never ate vegetables uh I was in the Sun never ate vegetables uh I was in the Sun the entire time I was in I was an the entire time I was in I was an entrepreneur for 20 years doing grind entrepreneur for 20 years doing grind culture like not sleeping eating culture like not sleeping eating terrible Foods I was chronically terrible Foods I was chronically depressed for a decade so I came to this depressed for a decade so I came to this project never in my entire life having project never in my entire life having taken care of my health I was just in a taken care of my health I was just in a really bad spot and so for us to even be really bad spot and so for us to even be in an okay spot right now to me is in an okay spot right now to me is phenomenal and that's a lot of people of phenomenal and that's a lot of people of course they they look at me now and they course they they look at me now and they don't have any context or background on don't have any context or background on where I was or where I came from what where I was or where I came from what we've achieved but that's been the we've achieved but that's been the coolest thing for me is like the science coolest thing for me is like the science works yeah and I it's made me so bullish works yeah and I it's made me so bullish on this field yeah absolutely well I on this field yeah absolutely well I think it's so easy for people to take think it's so easy for people to take one piece of it look at it say that's one piece of it look at it say that's extreme and just extreme and just accept that all of it's going to be
accept that all of it's going to be extreme and that this extreme and that this is not worth it it's flat out not worth is not worth it it's flat out not worth it and I think they think that it has to it and I think they think that it has to be this massive investment in money and be this massive investment in money and time to do these little things and time to do these little things and although you are an example of someone although you are an example of someone that's truly embodying this and doing that's truly embodying this and doing this this it's a little bit goes a long way in of it's a little bit goes a long way in of these things too and I mean with that I these things too and I mean with that I mean an example I'm curious your cold mean an example I'm curious your cold plunge your heat routine I mean are you plunge your heat routine I mean are you doing I've seen some stuff you did with doing I've seen some stuff you did with like Ben Patrick there are are you still like Ben Patrick there are are you still doing any of that uh I don't do any coal doing any of that uh I don't do any coal therapy or sauna and not that they're therapy or sauna and not that they're not beneficial uh they have their not beneficial uh they have their benefits they just didn't fit into the benefits they just didn't fit into the power laws of our longevity yeah and so power laws of our longevity yeah and so my very narrow objective is longevity my very narrow objective is longevity and so if you want to expand into other and so if you want to expand into other things you know they definitely have things you know they definitely have their place but we've just been very their place but we've just been very focused because once you throw in the focused because once you throw in the possibility set of anything and possibility set of anything and everything you can do for health and everything you can do for health and wellness there's hundreds of things to wellness there's hundreds of things to do and you have to have some kind of do and you have to have some kind of sorting mechanism to say yes or no to a sorting mechanism to say yes or no to a given thing well that's I mean that's given thing well that's I mean that's exactly I guess proves my point there
exactly I guess proves my point there it's like people think they have to do it's like people think they have to do all of that right and it's most people all of that right and it's most people would look at at Cold plunge or sauna would look at at Cold plunge or sauna they say okay well that's the biggest they say okay well that's the biggest lever that I can pull and I mean clearly lever that I can pull and I mean clearly well maybe it's not for you maybe it is well maybe it's not for you maybe it is for somebody else but at the end of the for somebody else but at the end of the day clearly that's not making the cut day clearly that's not making the cut for you I like that you look at it from for you I like that you look at it from a Time efficiency standpoint yeah do you a Time efficiency standpoint yeah do you look at your levels of of Ross or your look at your levels of of Ross or your antioxidant capacity I mean do you antioxidant capacity I mean do you measure those kinds of things because I measure those kinds of things because I would imagine there's certain things would imagine there's certain things that are if it's too much stress it's that are if it's too much stress it's going to drive down your antioxidant going to drive down your antioxidant capacity it's going to make things worse capacity it's going to make things worse yeah you know um I did get measured once yeah you know um I did get measured once for that uh I scored for that uh I scored well uh but I've my team and I have not well uh but I've my team and I have not talked about that as a marker I don't talked about that as a marker I don't know why um and so I guess like the know why um and so I guess like the process is the team I work with Will ra process is the team I work with Will ra we'll raise a given topic like um the we'll raise a given topic like um the Ross and then it's like you have all Ross and then it's like you have all these ways of of discussing that topic these ways of of discussing that topic whether it's beneficial or not what you
whether it's beneficial or not what you can do about it and what you should do can do about it and what you should do about it but it branches off into so about it but it branches off into so much complexity and clearly all of us much complexity and clearly all of us want a simple answer is it good is it want a simple answer is it good is it bad what do you do to make it better or bad what do you do to make it better or worse and oftentimes we found that it's worse and oftentimes we found that it's so much more nuanced than that and so I so much more nuanced than that and so I with that given topic I'm not sure where with that given topic I'm not sure where we're at as a team I know we've measured we're at as a team I know we've measured it once but it's not something we were R it once but it's not something we were R tly measure I don't know why probably I tly measure I don't know why probably I mean it changes rapidly right I mean mean it changes rapidly right I mean it's like if you were to jump in a cold it's like if you were to jump in a cold plunge I think change and I think and I plunge I think change and I think and I may be mistaken I think to really do it may be mistaken I think to really do it accurately I mean you have it's almost accurately I mean you have it's almost localized to specific areas you you can localized to specific areas you you can measure uh antioxidant capacity in a measure uh antioxidant capacity in a given muscle that you've just trained given muscle that you've just trained and kind of your uh ability to reduce and kind of your uh ability to reduce and kind of looking at sort of these and kind of looking at sort of these precursors even so they'll do biopsies precursors even so they'll do biopsies of the Quad recept to look at torine of the Quad recept to look at torine levels as a marker for antioxidant levels as a marker for antioxidant activity so imagine it'd be almost activity so imagine it'd be almost impossible to triangulate what's impossible to triangulate what's actually making the biggest difference actually making the biggest difference in your life you know or driving just
in your life you know or driving just the right amount of stress because i' the right amount of stress because i' imagine with with the amount of fasting imagine with with the amount of fasting that you're doing with your time that you're doing with your time restricted eating you're generating just restricted eating you're generating just enough reactive oxygen species to make enough reactive oxygen species to make you stronger and you're probably right you stronger and you're probably right at the tip of where you need to be at the tip of where you need to be otherwise I'd imagine your team saying otherwise I'd imagine your team saying hey we need to reel this back yeah yeah hey we need to reel this back yeah yeah like I guess like I to your question I like I guess like I to your question I try to eagerly acknowledge what I don't try to eagerly acknowledge what I don't know as much as I would acknowledge what know as much as I would acknowledge what I think I know yeah because it's health I think I know yeah because it's health and wellness is such a difficult place and wellness is such a difficult place to hang out when you have everyone to hang out when you have everyone talking about their various things talking about their various things everyone disagrees Y and even like everyone disagrees Y and even like foremost authorities in every area you foremost authorities in every area you never get consensus and so for someone never get consensus and so for someone who's not competing in the foremost who's not competing in the foremost authority authority category what are they left to do other category what are they left to do other than like I have no idea now what to do than like I have no idea now what to do like these basic things in my life and like these basic things in my life and so uh I do try to eagerly step into what so uh I do try to eagerly step into what I don't know including Ros and so we try I don't know including Ros and so we try to say of the markers we can identify
to say of the markers we can identify that we do have evidence to say this that we do have evidence to say this marker matters for the following reasons marker matters for the following reasons we try to Peg those markers and say we try to Peg those markers and say let's nail those and these others that let's nail those and these others that are in the periphery around it as they are in the periphery around it as they emerge with more evidence we'll emerge with more evidence we'll incorporate them but we try to base on incorporate them but we try to base on ourselves of say are we sayane on what ourselves of say are we sayane on what we're doing by these F these we're doing by these F these foundational markers we think are solid foundational markers we think are solid to track what would you say the most to track what would you say the most important markers at least to you are important markers at least to you are not maybe not necessarily maybe I'm sure not maybe not necessarily maybe I'm sure your team probably looks at things that your team probably looks at things that might be a little more intricate than might be a little more intricate than Maybe float to the top for you but what Maybe float to the top for you but what would you say the top three or four would you say the top three or four markers that you look at that you pay markers that you look at that you pay attention to are I mean basic ones like attention to are I mean basic ones like inflammation yeah I don't think there's inflammation yeah I don't think there's a uh okay let me let me be careful on a uh okay let me let me be careful on this this um yeah excessive inflammation is um yeah excessive inflammation is probably considered to be bad yeah and probably considered to be bad yeah and low inflammation is probably considered low inflammation is probably considered good and there's probably some good and there's probably some disagreement on how much you know is disagreement on how much you know is some inflammation good is zero some inflammation good is zero inflammation bad so like there probably inflammation bad so like there probably some disagreement in the the more narrow
some disagreement in the the more narrow category but inflammation is one and category but inflammation is one and then uh blood markers I think a lot of then uh blood markers I think a lot of people will say are good like if you people will say are good like if you take um blood glucose like that's take um blood glucose like that's something that you should have pegged I something that you should have pegged I don't there's a ton of disagreement don't there's a ton of disagreement people saying that you should be at 150 people saying that you should be at 150 or 160 because it's better yeah so or 160 because it's better yeah so there's a few areas of science that are there's a few areas of science that are settled of yeah blood glucose settled of yeah blood glucose inflammation um I think cholesterol inflammation um I think cholesterol doesn't fall in that category I think doesn't fall in that category I think people disagree about aot lot of people disagree about aot lot of cholesterol so I wouldn't put that in there you like white blood cells red blood cells like basic biochemistry of blood cells like basic biochemistry of the body so there's like some good stuff the body so there's like some good stuff in the blood you know it's kind of funny in the blood you know it's kind of funny when you actually get down to it like when you actually get down to it like that and you're like well what's the that and you're like well what's the most important exact you're like well most important exact you're like well shoot no well that seems important but shoot no well that seems important but it's actually not really clear and it's actually not really clear and there's nothing that I would consider to there's nothing that I would consider to be you know considerate evidence to be you know considerate evidence to really say yes or no you know it's kind really say yes or no you know it's kind of funny the cholesterol discussion is of funny the cholesterol discussion is such an interesting one because it's such an interesting one because it's like the literature like the literature although I don't want to necessarily say
although I don't want to necessarily say it's split 50/50 it's split enough that it's split 50/50 it's split enough that it's all debatable all really Deb it's all debatable all really Deb exactly right we've like this is what exactly right we've like this is what I've tried to do I've tried I've tried to do I've tried to provide one data point or one example to provide one data point or one example of someone trying to clean up the of someone trying to clean up the conversation yeah and so if somebody conversation yeah and so if somebody wants to get into health and wellness wants to get into health and wellness and they say okay I'm in what do I do and they say okay I'm in what do I do I've tried to say okay here's what I eat I've tried to say okay here's what I eat here's the food I eat here are the pills here's the food I eat here are the pills I take here's the exercise I do I take here's the exercise I do not saying that any of that is the best not saying that any of that is the best or the only thing it's just like it's or the only thing it's just like it's what I've done and it's produced you what I've done and it's produced you know let's say my top 1.5% of know let's say my top 1.5% of 18-year-olds of V2 Max my 99.8 18-year-olds of V2 Max my 99.8 percentile total bone midal density like percentile total bone midal density like you have all these markers that put me you have all these markers that put me in like the top percentiles for 18yar in like the top percentiles for 18yar olds it's like we're okay like we're olds it's like we're okay like we're doing something well to some degree and doing something well to some degree and I've tried to just provide one option I've tried to just provide one option for some people to say all right like for some people to say all right like maybe this can be improved or maybe maybe this can be improved or maybe people are going to disagree about this people are going to disagree about this or that but at least I've got a stable or that but at least I've got a stable place to step into to start what was the
place to step into to start what was the first thing that you changed like when first thing that you changed like when you embarked on this journey like what you embarked on this journey like what was the first thing you said okay I'm was the first thing you said okay I'm diving into this what is step one yeah diving into this what is step one yeah it was the whole idea that everything it was the whole idea that everything can be connected to a bio age marker so can be connected to a bio age marker so your waso like your head hits a pillow your waso like your head hits a pillow the time it takes for you to fall asleep the time it takes for you to fall asleep is an age marker H and so you want to be is an age marker H and so you want to be I think if I remember correctly under 4 I think if I remember correctly under 4 minutes is ideal yeah and then um oh I'm minutes is ideal yeah and then um oh I'm sorry I said wo I meant to say sleep sorry I said wo I meant to say sleep onet yeah your your sleep on set you onet yeah your your sleep on set you want to be under four minutes but then want to be under four minutes but then you're waso you're awake after sleep you're waso you're awake after sleep onset how much you're up for the night onset how much you're up for the night that is an age marker and so you want to that is an age marker and so you want to be under 30 minutes and as you age when be under 30 minutes and as you age when you see people in their 60s 70s or those you see people in their 60s 70s or those with poor sleep they'll sometimes be in with poor sleep they'll sometimes be in the 2hour range and so I would find that the 2hour range and so I would find that everywhere I went whether it was looking everywhere I went whether it was looking at the gums in my mouth or my sleep at the gums in my mouth or my sleep onset or wake after sleep onset uh onset or wake after sleep onset uh my how far I could run in 12 minutes my
my how far I could run in 12 minutes my diaphragm strength my eyesight my diaphragm strength my eyesight my hearing like everything had an age and hearing like everything had an age and that was cool that I could begin to that was cool that I could begin to speak the language of bioage and realize speak the language of bioage and realize what aging processes had happened to what aging processes had happened to which organs that's interesting I mean which organs that's interesting I mean it seems as though a lot of these roads it seems as though a lot of these roads are coming back to to sleep as being one are coming back to to sleep as being one of the biggest things if not I mean I of the biggest things if not I mean I don't know I might even go on record and don't know I might even go on record and say it's probably the biggest thing as say it's probably the biggest thing as far as how we live our daily lives right far as how we live our daily lives right I mean of course nutrition sunlight all I mean of course nutrition sunlight all these things are important but as such a these things are important but as such a a clear indicator and I don't think a clear indicator and I don't think people realize that their duration of people realize that their duration of sleep tends to decrease as they get sleep tends to decrease as they get older and I don't particularly know why older and I don't particularly know why I'm not sure if you know why outside of I'm not sure if you know why outside of just life stress but that wouldn't just life stress but that wouldn't explain why someone that's maybe retired explain why someone that's maybe retired in their 70s or 80s without without a in their 70s or 80s without without a lot of uh you know real stress coming in lot of uh you know real stress coming in from the financial world per se why from the financial world per se why their sleep was to continue to ex me their sleep was to continue to ex me diminish yeah like one thing that like
diminish yeah like one thing that like they it's I think theorized that the they it's I think theorized that the pineal gland you know helps with pineal gland you know helps with melatonin and uh with sleep and over melatonin and uh with sleep and over time it calcifies and so it loses its time it calcifies and so it loses its function so right now we're talking to a function so right now we're talking to a researcher who has this novel uh researcher who has this novel uh ultrasound techn like using ultrasound ultrasound techn like using ultrasound to decalcify the Pineo gland that could to decalcify the Pineo gland that could potentially improve sleep and so I've potentially improve sleep and so I've done one session so far we're doing a done one session so far we're doing a few more sessions but that's one few more sessions but that's one theorization one Theory on how to theorization one Theory on how to rebuild sleep strength because in time rebuild sleep strength because in time your biological systems just aren't as your biological systems just aren't as good at uh having you fall asleep and good at uh having you fall asleep and stay asleep and then you have competing stay asleep and then you have competing systems where if your prostate enlarges systems where if your prostate enlarges now it's pushing on the bladder and now now it's pushing on the bladder and now you have to pee more often so now you're you have to pee more often so now you're up to pee you can't get back down you up to pee you can't get back down you can't go back to sleep and so your body can't go back to sleep and so your body is just falling apart and it becomes is just falling apart and it becomes harder and harder for basic biological harder and harder for basic biological functions that happen like sleep I functions that happen like sleep I wonder if the calcification of the wonder if the calcification of the pineagle gland pineagle gland is sometimes accelerated in people with
is sometimes accelerated in people with more stress or it's one of these things more stress or it's one of these things or if it's an interesting feedback or if it's an interesting feedback system where a lot of stress causes XYZ system where a lot of stress causes XYZ so then they don't sleep as much because so then they don't sleep as much because of a period of stress so there becomes a of a period of stress so there becomes a little bit more calcification that little bit more calcification that occurs here or a neuroinflammation occurs here or a neuroinflammation that's triggering this I wonder if that's triggering this I wonder if there's ever going to be any literature there's ever going to be any literature that comes out that kind of reverse that comes out that kind of reverse Engineers why that could be happening Engineers why that could be happening and why some people might start to and why some people might start to experience that earlier in life rather experience that earlier in life rather than later this is the cool thing with than later this is the cool thing with where we're at in the world right now is where we're at in the world right now is the technology we have to measure allows the technology we have to measure allows us to probe our body parts our pineal us to probe our body parts our pineal glands our heart our lungs and we can glands our heart our lungs and we can then start saying things with much then start saying things with much greater Precision this diet does this greater Precision this diet does this thing or this sleep routine does this thing or this sleep routine does this thing or this therapy does that say and thing or this therapy does that say and then then we can get out of this these then then we can get out of this these abstract zones where we make a given abstract zones where we make a given statement and it's so Broad and abstract statement and it's so Broad and abstract and variative to people it's almost and variative to people it's almost meaningless to the population but that's meaningless to the population but that's where we're at kind of it's okay like where we're at kind of it's okay like we're at a stage of Health and Wellness we're at a stage of Health and Wellness that we are but I think the future is
that we are but I think the future is still promising because I think we will still promising because I think we will narrow down and it will be much less narrow down and it will be much less guesswork and much more more knowledge guesswork and much more more knowledge and we just say like we know these given and we just say like we know these given things build the systems to make these things build the systems to make these autonomous so I I'm really bullish about autonomous so I I'm really bullish about the field yeah agreed and you know in the field yeah agreed and you know in this segment I want to wrap up with your this segment I want to wrap up with your supplement regime yeah what is a day of supplement regime yeah what is a day of supplementation look like for you it supplementation look like for you it used to be 111 that was at the peak and used to be 111 that was at the peak and now we're down to like 40 something 42 now we're down to like 40 something 42 did did it decrease because you got to a did did it decrease because you got to a point of being healthy enough or you've point of being healthy enough or you've achieved the result you're like I don't achieved the result you're like I don't need these anymore or has it just been a need these anymore or has it just been a distillation process of understanding distillation process of understanding what's most important yeah we with what's most important yeah we with blueprint so we we started taking all blueprint so we we started taking all these pills we wanted to have control these pills we wanted to have control over the manufacturing process over the manufacturing process because once you dig into the world of because once you dig into the world of food and food and supplements it's like working in the supplements it's like working in the back room of a back room of a kitchen once you once you're at the kitchen once you once you're at the restaurant you back you're never again restaurant you back you're never again going to eat the food yeah and so the
going to eat the food yeah and so the same thing like once I got and started same thing like once I got and started looking at food and supplements I looking at food and supplements I thought no way am I trusting this system thought no way am I trusting this system because food is so dirty and supplements because food is so dirty and supplements are the same like just really dangerous are the same like just really dangerous and so arguably even dirtier even and so arguably even dirtier even dirtier and people like make this dirtier and people like make this assumption that oh surely we're in the assumption that oh surely we're in the US like somewhere you know in some US like somewhere you know in some modern society somebody is watching out modern society somebody is watching out for us but that's not true this the for us but that's not true this the stuff that slips by stuff that slips by is pretty egregious and so we basically is pretty egregious and so we basically took control of that and started doing took control of that and started doing all of our own stuff we still use a few all of our own stuff we still use a few people for a few things that we didn't people for a few things that we didn't get in supplementation form but we get in supplementation form but we dramatically minimized so like I was dramatically minimized so like I was doing blueprint uh I was basically doing blueprint uh I was basically trying to secure my own Fe food for trying to secure my own Fe food for health reasons and then I became aware health reasons and then I became aware of the food system and then I started of the food system and then I started running away from the food system to running away from the food system to blueprint because I came so scared of blueprint because I came so scared of the dirtiness and so it's been a the dirtiness and so it's been a interesting thing to see both sides of interesting thing to see both sides of it so yeah like 42 cuz we built our own it so yeah like 42 cuz we built our own stuff what would you say if you had to stuff what would you say if you had to put your finger on the most important
put your finger on the most important one what would you say the most one what would you say the most important one for you is doesn't have to important one for you is doesn't have to be for everybody be for everybody else I jokingly say that extra virginal else I jokingly say that extra virginal olive oil is better than NR nmn olive oil is better than NR nmn Resveratrol um cold plunge SAA and your Resveratrol um cold plunge SAA and your favorite favorite podcast you know it's like it's just podcast you know it's like it's just good it's good across whole body and um good it's good across whole body and um but it's like I say it tongue and cheek but it's like I say it tongue and cheek kind of but yeah I'd say Evo for me um kind of but yeah I'd say Evo for me um and I use I use food instead of a and I use I use food instead of a supplement sayfe food because I use that supplement sayfe food because I use that one thing because I think it probably one thing because I think it probably has the highest impact on the body do has the highest impact on the body do you think is it is it because of the you think is it is it because of the polyphenol content or is it more so polyphenol content or is it more so because of the monounsaturated fats or because of the monounsaturated fats or is it just a collection of the multiple is it just a collection of the multiple different benefits of olive oil that you different benefits of olive oil that you would say most all it yeah I mean like would say most all it yeah I mean like if I tried to identify a supplement you if I tried to identify a supplement you know I could say something like uh know I could say something like uh calcium alpha ketoglutarate or I could calcium alpha ketoglutarate or I could say viettin or I could say lolan or you say viettin or I could say lolan or you like they all have a very narrow Vector like they all have a very narrow Vector sure and they all do a good job and sure and they all do a good job and collectively they do a great job yeah I
collectively they do a great job yeah I guess I if I'm trying to find like the guess I if I'm trying to find like the most all-encompassing thing that adds most all-encompassing thing that adds the most cumulative value I don't know I the most cumulative value I don't know I mean Maybe I'm Wrong maybe it's mean Maybe I'm Wrong maybe it's something like pommegranate juice but something like pommegranate juice but I'm guessing Evo yeah well I mean you're I'm guessing Evo yeah well I mean you're looking if you're factoring blood looking if you're factoring blood glucose into the equation all these like glucose into the equation all these like right there other like factors that are right there other like factors that are going to diminish the value based on going to diminish the value based on potential downsides as well so I mean potential downsides as well so I mean evil if you take um when you eat food evil if you take um when you eat food oxidative stress oxid oxidative damage oxidative stress oxid oxidative damage happens so with EVO your it reduces happens so with EVO your it reduces oxidized LDL by like 90% it reduces LDL oxidized LDL by like 90% it reduces LDL by 80% it reduces blood glucose I think by 80% it reduces blood glucose I think by 60% if I remember those numbers by 60% if I remember those numbers correctly but it has a dramatic correctly but it has a dramatic neutralizing effect on damage You' neutralizing effect on damage You' otherwise have when you eat and so it otherwise have when you eat and so it also has a lot of protective mechanisms also has a lot of protective mechanisms in addition to the benefits now given in addition to the benefits now given the fact that I mean you're cutting off the fact that I mean you're cutting off eating around 11:00 a.m. or so and then eating around 11:00 a.m. or so and then going a vast majority of the day without going a vast majority of the day without food you still train you're probably food you still train you're probably decently active are you measuring Ketone
decently active are you measuring Ketone levels at all because the diet that you levels at all because the diet that you mentioned to me didn't seem mentioned to me didn't seem exceptionally carbohydrate heavy yeah I exceptionally carbohydrate heavy yeah I did initially I haven't for a while what did initially I haven't for a while what what would be your guess I'd be curious what would be your guess I'd be curious I would imagine just given I mean I would imagine just given I mean because you're you have a fair bit of because you're you have a fair bit of lean body mass it's not like you're lean body mass it's not like you're super skinny I mean you're not over the super skinny I mean you're not over the top muscular but like when I saw you in top muscular but like when I saw you in person like literally was like oh wow person like literally was like oh wow you're way more jacked than I thought so you're way more jacked than I thought so just given the amount of muscle mass just given the amount of muscle mass that you have I wouldn't be surprised if that you have I wouldn't be surprised if you're registering a half a millmore you're registering a half a millmore ketones by the end of the day depending ketones by the end of the day depending on just how active you are throughout on just how active you are throughout the rest of the day cuz like I speak for the rest of the day cuz like I speak for myself I will have between 100 and 120 myself I will have between 100 and 120 grams of carbs a day and yeah granted grams of carbs a day and yeah granted I'm a bigger dude but I and I train I'm a bigger dude but I and I train pretty hard but I'm producing between pretty hard but I'm producing between half and one mill of keton still by the half and one mill of keton still by the end of the day um even at that on a end of the day um even at that on a heavy training day and if I'm fasting heavy training day and if I'm fasting for typically like 18 hours a couple for typically like 18 hours a couple days a week when I do 18 to 20 hour days a week when I do 18 to 20 hour fasts like two days a week by the end of fasts like two days a week by the end of those fasts I'm clear above one so it's those fasts I'm clear above one so it's very easy for my body to be producing very easy for my body to be producing ketones which I think is a sign of to
ketones which I think is a sign of to sound cheeky at the risk of sounding you sound cheeky at the risk of sounding you know like a term that's not exactly know like a term that's not exactly scientific being metabolically flexible scientific being metabolically flexible right being able to switch back and right being able to switch back and forth and produce ketones effectively forth and produce ketones effectively quickly and transition to that when it's quickly and transition to that when it's time you I think that metabolic time you I think that metabolic instability happens when people are so instability happens when people are so programmed just consistently fueling all programmed just consistently fueling all the time that they're never even getting the time that they're never even getting a chance to even have a remote a chance to even have a remote opportunity to produce ketones yeah I'll opportunity to produce ketones yeah I'll measure I'm curious yeah I would I would measure I'm curious yeah I would I would imagine you would because i' love to imagine you would because i' love to factor that into you know there's so factor that into you know there's so many anti-inflammatory benefits for many anti-inflammatory benefits for registering even down to when people are registering even down to when people are exercising and they're producing ketones exercising and they're producing ketones while they're exercising are there cardi while they're exercising are there cardi metabolically protective benefits from metabolically protective benefits from producing these ketones there's producing these ketones there's certainly anti-inflammatory effects is certainly anti-inflammatory effects is one of the benefits of exercise and one of the benefits of exercise and longer duration exercise the circulating longer duration exercise the circulating levels of ketones that could be present levels of ketones that could be present right and just because ketones are right and just because ketones are present doesn't mean that glucose isn't present doesn't mean that glucose isn't present I think that's the common miscon present I think that's the common miscon Le the main it's like you're you're
Le the main it's like you're you're dipping to a point where okay now the dipping to a point where okay now the body's going to start releasing these I body's going to start releasing these I think the reg endurance athlete they're think the reg endurance athlete they're getting into ketosis almost every time getting into ketosis almost every time they train at least for a little while they train at least for a little while so yeah it would be definitely so yeah it would be definitely interesting to look at yeah we as a like interesting to look at yeah we as a like a general mindset we're open to a general mindset we're open to everything all the time so we'd love to everything all the time so we'd love to learn we'd love to measure uh we'd love learn we'd love to measure uh we'd love to find out where where we're wrong so to find out where where we're wrong so yeah like just as a general disposition yeah like just as a general disposition we try we are not tribal we we do not we try we are not tribal we we do not try to start War like if people are try to start War like if people are branched different areas great yeah but branched different areas great yeah but yeah I mean so all that is welcome and yeah I mean so all that is welcome and I'd love to measure it and see where I'm I'd love to measure it and see where I'm at perfect well Brian where can everyone at perfect well Brian where can everyone find you where can they find your find you where can they find your products where they can find their your products where they can find their your olive oil blueprint. Brian johnson.com olive oil blueprint. Brian johnson.com perfect and then my protocol is perfect and then my protocol is protocol. Bri johnson.com and that's protocol. Bri johnson.com and that's where I have everything that's available where I have everything that's available for free perfect thanks Brian yeah
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Sleep as the Anchor
Sleep is the anchor that gives the rest of the protocol meaning. Johnson’s early time-restricted eating is not presented as a metabolic flex or a performance aesthetic. He does it because it improves sleep, and in his system, sleep governs the quality of the next day.
His signal is concrete: if his resting heart rate reaches about 46 or 47 before bed, he expects a strong night. If it rises to 51, 54, or 57, he reads that as risk. The margin is narrow, because sleep responds to details.
This is not vague wellness language. It is feedback. A late meal, a heavy meal, or a deviation into breads or pastas can show up in the night’s architecture, especially in deep sleep. Food choices become visible hours later, when the body should be repairing.
Johnson’s sleep onset is consistent, usually one to four minutes. The problem is not falling asleep. The problem is protecting the quality of the night once sleep begins, especially the balance between REM, deep sleep, and lighter stages.
He describes REM and deep sleep as the areas that take the hit when the protocol slips. On strong nights, he reports about two and a half hours of REM and two and a half hours of deep sleep. On disrupted nights, the body spends more time in lighter sleep, and recovery loses depth.
Hydration also sits inside this sleep logic. Johnson aims for roughly 60 to 100 ounces of water a day, all before about 4 p.m. He mineralizes water with tea or electrolytes and uses the range to stay hydrated without creating avoidable wake-ups at night.
The lesson is not to chase a perfect number in isolation. The lesson is to learn what the number means. Resting heart rate becomes a quiet conversation with the body, a signal that the day has either supported sleep or asked too much of it.
That kind of tracking can feel austere from the outside. Inside the practice, it becomes clarifying. You stop guessing, start observing, and adjust the next ritual with more precision.
A Mind Built for Recovery
Stress is treated as a sleep variable, not as a vague emotional inconvenience. Johnson is clear that food is not the only force that shapes the night. If he goes to bed stressed, he spends more time in light sleep and misses the deeper states that restore mood, clarity, and resilience.
That makes the final 30 to 60 minutes before bed a protected threshold. It is not empty time. It is a deliberate transition from problem solving to recovery, from ambition to stillness, from the demands of the day to the needs of the body.
His method is simple and unusually practical. He separates himself into versions: evening Bryan, nighttime Bryan, problem-solving Bryan, ambitious Bryan. Each version has a role, and each role has a boundary.
When a stressful thought arrives near bedtime, he does not try to force it away. That only makes the thought stick. Instead, sleep Bryan answers with respect: thank you for the suggestion, we are now in sleep mode, and there is time tomorrow to address this.
thank you for your suggestion we are now in sleep mode we have all day tomorrow to address this topic
The language matters because it gives the mind a protocol. Rumination often pretends to be responsibility. By acknowledging the thought and deferring it, Johnson preserves the concern without surrendering the night to it.
This is mindfulness stripped of ornament. There is no performance around calm, no theatrical display of discipline. There is a clear interruption, a respectful boundary, and a return to the purpose of the hour.
For anyone who has watched a small worry become a full night of mental noise, the value is immediate. The mind needs a place to put unfinished work. A trusted pause can be as powerful as a solution.
We see this as recovery mastery in its most accessible form. You do not need a lab to protect the pre-bed window. You need a deliberate ritual that tells the mind when its work is complete.
The outcome is not perfection. It is containment. Stress remains part of a life with ambition, responsibility, and consequence, but it does not have to enter the sanctuary of sleep uninvited.
The Power Laws of Longevity
The public image of Johnson’s project often centers on cost, intensity, and spectacle. His explanation is more grounded. The project is expensive to measure, not necessarily expensive to practice. The money goes into research, doctors, testing, and organizing a large body of health and lifespan literature.
this project is not expensive to do it's expensive to measure
That distinction changes the frame. The expensive part is building the map with extraordinary resolution. The actionable part is simpler: groceries, habits, tracking, and the discipline to rank choices by evidence and impact.
Johnson describes the work as a sorting system. There are hundreds of things a person can do for health and wellness, so the essential question becomes what deserves time. A protocol gains strength when it can say no.
His ranked fundamentals are clear. First, do not smoke. Second, exercise, with six hours a week named in the conversation. Third, follow a Mediterranean or Blueprint-like diet. Fourth, maintain a BMI range of 18.5 to 22.5, with the limits of BMI acknowledged.
The fifth lever is moderate to zero alcohol consumption. The sixth is sleep. Johnson says that consistently executing these categories supports an estimated life expectancy of 92, which gives the basics a different kind of authority. They are not glamorous; they are powerful.
This is the part of the protocol that deserves the most attention. Longevity work does not become more serious because it looks extreme. It becomes serious when it is ranked, repeated, and measured against the outcome that matters.
That is why cold plunge and sauna do not appear in his core longevity stack. He does not dismiss their benefits. He simply says they did not fit into the power laws for his narrow objective, which is longevity.
For a contrast therapy brand, that distinction is important. Cold and heat can hold value for recovery, presence, and adaptation, but they must sit honestly inside a hierarchy. A ritual earns its place by serving the life you are building, not by looking impressive from the outside.
Johnson’s protocol is demanding, but its central message is restrained. Start with the levers that carry the most weight. Protect sleep. Eat deliberately. Move consistently. Hydrate with care. Reduce what weakens the system.
The deeper invitation is not to become someone else. It is to build a life where your daily actions match your stated priorities. Longevity begins there, in the quiet precision of what you repeat.
