My 11 Health Essentials (To Live To 120+)

Bryan Johnson

Apr 25, 2025

Episode description

I’m constantly trying new longevity therapies and gadgets at Blueprint - here are 11 that made the cut for at last 1+ years.
🐍 Blueprint Olive Oil: https://blueprint.bryanjohnson.com/collections/all-products
🥦 My Blueprint Stack: https://blueprint.bryanjohnson.com/collections/all-products
📩 Subscribe for my latest protocols: https://dontdie.bryanjohnson.com/

Heads Up!
This video isn’t part of an affiliate program, and none of the links above are affiliate links—they’re just for your convenience. I have ongoing relationships with various brands—things like event partnerships and collaborations—including some mentioned here. As always, I only share things I genuinely use and find scientifically credible.

Product Links:

Blueprint Olive Oil: https://blueprint.bryanjohnson.com/collections/all-products
Meal Prep Tins: https://www.amazon.com/G-HOMEFAVOR-Stainless-Container-Storage/dp/B07PX375WD?th=1
Air Monitor: https://www.iqair.com/us/products/air-quality-monitors/airvisual-pro-indoor-monitor
Parasym: https://www.parasym.co/
Sensate: https://www.getsensate.com/
Whoop 4.0: https://www.whoop.com
Inner-Ear Temperature: https://www.braunhealthcare.com/us_en/thermometer/thermoscan-7/
Withings Scale: https://www.withings.com/us/en/body-cardio
Bowflex Dumbbells: https://global.bowflex.com/en/product/552i-adjustable-dumbbells/100319.html\
Blueprint Laser Cap: Coming soon
EightSleep: https://www.eightsleep.com/
Scalp massager: Generic from Amazon
Pill Tins: No longer available

Let’s be friends:
Twitter: https://x.com/bryan_johnson
Instagram: https://www.instagram.com/bryanjohnson_
TikTok: https://www.tiktok.com/@_bryan_johnson_

Chapters
0:00 - Intro: What I Use Daily for Longevity
0:31 - 1: Stainless Steel Meal Prep Tins
1:22 - 2: Air Quality Monitor (IQAir)
2:13 - 3: Extra Virgin Olive Oil (My Most Consumed Food)
2:57 - 4: Nervous System Tools (Neurosim, Sensate, HRV)
4:01 - 5: Wearables (Whoop, Oura, Apple Watch)
4:48 - 6: Daily Body Temperature Tracking
5:20 - 7: Withings Scale for Body Composition
6:01 - 8: Adjustable Dumbbells for Small Spaces
6:45 - 9: Red Light Cap + Scalp Serum Routine
7:25 - 10: Scalp Massager for Blood Flow
7:50 - 11: Eight Sleep Temperature-Controlled Bed
8:20 - Bonus: Stainless Steel Pill Tins

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

Episode description

Mindsip insights from this episode:

Enhance performance with temperature-controlled sleep solutions

Sleep is the number one performance-enhancing drug, and a temperature-controlled mattress like Eight Sleep can meaningfully improve it on a regular basis.

#sleep

Plan meals with food-grade stainless steel to avoid plastic toxins

Using food-grade stainless steel containers helps plan meals for several days while avoiding toxins from plastic.

#nutrition

#toxin

Monitor indoor air quality with certified devices for better health

Using a certified device like IQAir to monitor indoor air quality is crucial, as indoor air can be as poor as outdoor air without proper management.

#air-quality

#device

Incorporate one tablespoon of extra virgin olive oil with every meal

Consume one tablespoon of lab-tested extra virgin olive oil with every meal, as it's considered a top superfood for health and longevity.

#longevity

#olive-oil

Stimulate vagus nerve to shift from stress to relaxation

Devices like Nurosym and Sensate can stimulate the vagus nerve to help shift your nervous system from a 'fight or flight' state to a 'chill' state.

#device

#vagus-nerve

Choose a wearable tracker that suits you to enhance health insights

The specific brand of wearable tracker like Whoop or Oura is not a big deal; just choose one you like and use it to build intuitions about your health.

#health

#wearables

Recognize lower body temperature as a sign of metabolic efficiency

A consistent drop in body temperature, from 98.7 to 93.9 degrees, can be a sign that your metabolic systems have become much more efficient.

#body-temperature

#metabolism

Incorporate daily red light therapy for optimal hair health

A daily six-minute session with a red light therapy cap has good evidence for being a worthwhile part of a hair health protocol.

#hair

#red-light

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