My 2025 Longevity Protocol | FULL DAY
Bryan Johnson
Jan 8, 2025
Episode description
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Thumbnail Photograph: Magdalena Wosinska
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Mindsip insights from this episode:
Stop liquid intake by 4 PM to improve sleep quality
To avoid waking up to use the bathroom and disrupting sleep, stop drinking all liquids around 4 PM.
Lower resting heart rate to enhance sleep quality
The single strongest predictor of nighttime sleep quality is your resting heart rate, so focus on lowering it before bed.
Follow precise daily diet macros for balanced nutrition
A specific daily diet consists of 2,250 calories, made up of 25% protein, 35% carbohydrates, and 40% fat.
Experience world-first full-body shockwave therapy innovation
A novel therapy being tested is focused shockwave therapy, which is being applied to the entire body for the first time in the world.
Incorporate red light hair cap into daily routine for scalp health
As part of a daily routine, use a red light hair cap for six minutes to support scalp and hair health.
Implement longevity protocol to lower core body temperature
A long-term longevity protocol can cause your core body temperature to drop significantly, in this case by 5 degrees Fahrenheit, due to metabolic efficiencies.
Prioritize sleep by structuring your day around it
Structure your entire day around sleep as your number one life priority, going to bed by 8:30 PM and waking naturally without an alarm.
