How To Live Longer Than 99% Of Humanity.

Bryan Johnson

Nov 6, 2024

Episode description

These three power laws are the cornerstone of my Blueprint protocol. Don’t neglect them.
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🧪 WHO AM I?
Hi Friends - I am the world’s most measured human.

At 46, my cardiovascular fitness ranks in the top 1.5% of 18 year olds; I celebrate my birthday every 19 months because we’ve dramatically slowed my speed of aging, and in 2023 I achieved the world’s best recorded sleep score, 8 months of 100% perfect sleep.

This is remarkable because previously, my health was in a pretty bad place.

In 2020, I started Project Blueprint to help you achieve similar results. I share everything I do and learn for free, so you can access the best health science available.

Project Blueprint and Don’t Die celebrate that we, humanity, are evolving into something new. Join me on this journey.

Chapters
0:00 - Intro
0:15 - Sleep
2:29 - Exercise
3:34 - Diet
6:21 - How to ACTUALLY do this stuff

Episode description

Mindsip insights from this episode:

Eat earlier for improved sleep quality

To improve sleep quality, eat your last meal of the day earlier and make it lighter, experimenting by pushing the mealtime back from 8 PM to 7 PM, and even earlier.

#meal-timing

#sleep

Use red light to enhance your sleep routine

To help calm your body for sleep, switch off screens and use a red light bulb in a lamp during your one-hour wind-down routine.

#red-light

#sleep

Prioritize sleep, exercise, and diet for optimal health habits

Tackle health habits in order of sleep first, then exercise, and finally diet, as being well-rested and active makes it much easier to eat well.

#exercise

#sleep

Build systems to replace willpower in habit formation

Instead of relying on willpower to avoid bad habits, build systems and make commitments ahead of time, such as deciding you are a person who doesn't eat cookies at 7 PM.

#habits

#routine

Fire your evening self to curb overeating

To stop overeating, one speaker 'fired' his evening self by creating a strict rule to not consume any food between 5 PM and 10 PM, no matter the craving.

#appetite

#habits

View health as a community effort to inspire others

Frame your personal health decisions as a contribution to a community effort, where your success helps strengthen the resolve of others.

#community

Reframe identity to prioritize sleep as a professional sleeper

Reframe your identity to be that of a 'professional sleeper,' making sleep your number one life priority rather than something you do when it's convenient.