Bryan Johnson, a self-described biohacker, has invested over $2 million in an effort to “live forever.” He recently disclosed the comprehensive daily routine he believes is helping him reverse the aging process.
If you haven’t heard of Bryan Johnson, you might be missing out. His commitment to this intense and costly experimental medical program to defy aging is certainly noteworthy, and there’s evidence to suggest it’s effective.
Johnson, who is in his late 40s, claims to have the “heart of a 37-year-old” and the “lung capacity of an 18-year-old,” all thanks to his daily practices. His regimen includes a strict diet and even using his son’s blood to maintain a youthful appearance.
To address skeptics, Johnson appeared on the UK television show “This Morning” to outline his daily routine and its results. He explained that he consumes his carefully planned meals before 11am and retires to bed by 8:30pm, a routine he finds rewarding.
During his appearance with hosts Cat Deeley and Ben Shephard, Johnson detailed his morning protocol: “I should probably prime and say because what I’m going to say is probably pretty alarming to a lot of people, right. But I do spend five hours every day going through my longevity protocol, okay?
“It begins at 4:30 in the morning where I do a series of- I put, I get light in my eyes, I take my temperature, I do an hour of exercise, I do 20 minutes of sauna, I do 90 minutes of hyperbaric oxygen therapy, and six minutes of red and near light. And then I have a lot of vegetables, berries, nuts, seeds, extra virgin olive oil.
“I have become the most measured person in human history.”
Previously, he elaborated on his morning routine in an interview with The Telegraph: “I get up around 4.30am, waking naturally.
“I measure my body temperature through my ear and then do three minutes of 10,000 Lux light, because I wake up before the sun. That sets my circadian rhythm and mood.”
Following this, Johnson engages in an hour of intense exercise every day: “I do an hour in the gym every day and one-to-three HIIT (high-intensity interval training) sessions per week. I also do zone 2 (exercising at a low-to-moderate intensity, targeting a heart rate between 60-70 percent of your maximum), such as light jogging, rowing, cycling and elliptical training.”
He also follows a “sauna protocol,” spending 20 minutes daily at 200F (93C), during which he loses 18oz of sweat, replenished with 96 ounces (2.8 liters) of water mixed with potassium, magnesium, and salt.
His vegan diet includes collagen peptides and features a specific calorie intake: “2,250 calories a day, which is about 10 percent caloric restriction. That includes 130g of protein, 206g of carbs, 101g of fat.”
Recently, Johnson completed 90 days of hyperbaric oxygen therapy, which involves breathing pure oxygen in a pressurized chamber to enhance oxygen absorption. Over this period, he underwent 60 sessions, each lasting 90 minutes, resulting in a 300 percent increase in blood vessel growth and a 1000 percent boost in akkermansia, a bacterium associated with gut and metabolic health.
Prior to beginning an 18-hour fast, Johnson ensures he meets his nutritional requirements: “I find my protein in legumes (lentils, edamame, chickpeas), pea and hemp protein, and from collagen peptides. There are also small amounts in things such as cauliflower and broccoli.
“I also consume a lot of olive oil. I put it in my protein shakes and vegetables.” He includes a tablespoon of extra virgin olive oil with each meal.
Before fasting, he takes approximately 40 supplements, encompassing basics like vitamin D and magnesium and more advanced options such as creatine and calcium alpha-ketoglutarate.
For optimal health, he suggests eating the final meal of the day at least four hours before sleeping and avoiding evening exercise. Journaling helps clear his mind before bedtime.
After a full day, he ensures eight hours and 34 minutes of sleep each night, prioritizing sleep quality and a restful environment.