The Science of Living Longer: Diet, Supplements, & Sleep | Bryan Johnson
Mark Hyman
Jul 10, 2024
Mindsip insights from this episode:
Achieve elite muscle mass with a vegan, calorie-restricted diet
Contrary to popular belief, he has demonstrated that a vegan, calorie-restricted diet can achieve top-percentile muscle mass, bone density, and cardiovascular fitness.
Utilize longevity drug stack for enhanced lifespan
He takes a combination of promising longevity drugs, including Metformin, Acarbose, Rapamycin, and the senolytic drug Dasatinib.
Fire your evening self to regain control over food choices
To break bad habits, he created a persona for his self-destructive evening self and 'fired' him from making food decisions, a psychological trick that gave him control.
Simplify your workout with basic exercises for all muscles
Despite his physique, his daily one-hour workout is basic, focusing on stretching every muscle, low-weight/reasonable-rep exercises, and cardio, without needing fancy equipment.
Address death as a critical problem to solve
His entire project began by looking for a problem to solve in the 'negative space' outside of mainstream ideas, leading him to be one of the first to seriously tackle death.
Correct posture to reverse brain aging by 13 years
He discovered that poor posture was contributing to intracranial pressure and white matter lesions in his brain, which he was able to reverse by the equivalent of 13 years through posture correction.
Prioritize sleep discipline for perfect rest
He achieved a perfect WHOOP sleep score for eight months straight by prioritizing sleep above all else, which included finishing all his meals by 11 AM.
Optimize every calorie for measurable benefits
His diet is ruthlessly optimized so that every single calorie consumed must have a specific, measurable, and beneficial function in the body.
More from
Mark Hyman
From Drug Smuggler to Healer: How Nick Brewer Created Primal Moves
The Silent Fire Behind Chronic Disease—and How to Put It Out
One Dose That Heals Addiction, PTSD, and Brain Injury? Dr. Nolan Williams on The Science of Ibogaine
The Nutrient Blueprint for a Longer, Healthier Life
The Biohacks Ben Greenfield No Longer Uses (and What He Does Instead)
You also might be interested in
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
I Read 500 Studies: 10 Things I Learned about your Health
Low-Carb Vs. High-Carb Battle — What's BETTER For Your Health & Metabolism: Fats or Sugar? with Dr. Eric Westman and Jay Feldman
Brain Expert: 'If You Have Brain Fog, Fatigue or Burnout — It Might Be Your Eyes!' | Bryce Appelbaum
The Most Underrated Exercise for Overall Health & Performance
