Many of us dream of having more free time, whether it’s for exploring social media or embarking on adventures. Although daily responsibilities like work and chores can consume much of our time, biohacker Bryan Johnson suggests there are three key actions we can take to extend our lifespan. More time in life means more opportunities to enjoy what we love.
Johnson, who has spent a significant amount of his life researching ways to extend longevity, claims to have discovered methods to maintain a biological age younger than his actual years. In his video, ‘How To Live Longer Than 99% Of Humanity,’ he outlines ‘the three power laws of health’ that can enhance your well-being. If you’re ready to feel rejuvenated, read on for his insights.
One aspect of health we frequently hear about is the importance of sleep. Johnson emphasizes the value of high-quality rest by suggesting individuals should become ‘professional sleepers.’
Instead of simply heading to bed after a Netflix binge, Johnson advises that sleep should not be treated as something that happens when convenient. “You are going to set a bedtime and meet that bedtime every single day,” he states, highlighting sleep as the ‘most important’ health law.
To adhere to a bedtime, Johnson recommends consuming lighter meals earlier, extending the gap between your last meal and bedtime, and steering clear of stimulants like coffee late in the day. He also suggests a ‘wind-down routine’ to prepare for sleep, avoiding screens, and adjusting lighting to create a sleep-friendly environment.
Balancing exercise with work, family, and social obligations can be challenging, but Johnson simplifies it into two key components. The first is dedicating 30 minutes daily to physical activity, be it swimming, running, biking, hiking, or strength training.
The second aspect involves maintaining activity throughout the day, such as taking short breaks for movement if you have a sedentary job.
When it comes to diet, Johnson describes it as the most complex part of his approach to aging. He advises against relying solely on willpower for healthy eating.
Rather than making spontaneous decisions about indulging, Johnson suggests pre-planning to avoid temptation, like not purchasing unhealthy snacks in the first place.
Regarding diet, Johnson recommends following a Mediterranean-like plan rich in healthy fats and proteins. He also advises against overeating and suggests adopting specific habits, such as not eating after 7 pm, to help regulate food intake.
Johnson further warns against smoking and excessive alcohol consumption, emphasizing that, “No matter what your circumstances are, we can do this.”