Anti-aging influencer and tech entrepreneur Bryan Johnson has distilled years of experimentation and millions of dollars spent on anti-aging into a list of 41 simple health hacks. In a post shared on social media platform X (formerly known as Twitter), Johnson wrote, "This is it. Everything learned spending millions on longevity." Despite his $2 million-a-year anti-aging protocol known as Project Blueprint, Johnson's advice is surprisingly accessible.
The list shared by Johnson emphasizes low-cost, everyday habits: sleep well, exercise regularly, eat whole foods, avoid added sugar, and limit risky behaviors such as smoking or texting while driving. Among his top recommendations:
- Sleep is "the world's most powerful drug."
- Stick to a consistent bedtime before midnight.
- Avoid screens an hour before bed.
- Walk after meals or do air squats.
- Lift heavy things and stretch daily.
- Drink water, get morning sunlight, and protect skin at midday.
- See friends weekly, avoid plastic, and circulate air indoors.
- Limit alcohol, finish coffee before noon, and keep social media use in check.
Here is Johnson's complete list of 41 hacks:
- Sleep is the world's most powerful drug.
- Be in your bed for 8 hours.
- Same bedtime every night, any time before midnight.
- Don't eat right before bed.
- Calm foods for dinner.
- No screens 1 hour before bed.
- Avoid added sugar (be aware it's in everything).
- Avoid all things in an American convenience store.
- Avoid fried foods.
- Shoes off at the door.
- Eat whole foods, particularly veggies, fruits, nuts, legumes, berries.
- Walk a little after meals or air squats.
- Get your heart rate high routinely.
- Lift heavy things.
- Stretch daily.
- Water pik, floss, brush, tongue scrape, morning and night.
- Make an effort to drink water.
- Get sunlight when you wake up (UV is low).
- Protect skin in midday sun.
- Stand up straight.
- See at least one friend once a week.
- Avoid plastic where you can (in all things).
- Circulate air in rooms.
- When stressed, breathe, learn to calm your body.
- Go to the dentist.
- Avoid sitting for long times.
- Protect your hearing, the world is too loud.
- Alcohol is bad for you.
- Finish coffee before noon.
- Avoid bright lights after sunset.
- If obese, look into a GLP-1.
- Sleep in a cold room.
- Texting while driving is dangerous.
- Turn off all notifications.
- Limit social media use.
- Don't smoke anything.
- If you struggle to sleep, read a physical book before bed.
- 1 hour before bed have a calm wind-down routine: bath, read, light walk, listen to music.
- The body is a clock and loves routine. Have a daily morning and evening schedule.
- Avoid long-distance travel where you can.
- Baby steps first: incorporate new things slowly.
- Do less... most things don't work. Bonus points if you get your blood checked.
Bryan Johnson's Own Regimen
Johnson, 48, has become known for his extreme longevity experiments. His Blueprint program reportedly restored his heart to that of a 37-year-old, tightened his skin to that of a 28-year-old, and boosted his lung capacity to that of an 18-year-old. His daily routine includes eating between 6 a.m. and 11 a.m., consuming 1,977 calories, taking supplements like zinc and turmeric, and exercising 45–60 minutes with cardio, intervals, and strength training.
He has also tested unconventional methods, including high-dose psilocybin mushrooms, though such experiments did not make his official list of 41 recommendations.
