Bryan Johnson Thinks He Can Live Forever! | Dr Chris Explains The $2M Anti-Aging Routine

Summary

The video explores Brian Johnson's quest for longevity through his 'Project Blueprint'. Johnson, a millionaire entrepreneur, invests in cutting-edge health technologies and a rigorous anti-aging protocol to arrest biological aging. The script delves into his personal journey from a high-stress lifestyle to prioritizing health, the science of aging, and the potential of technology to enhance human life span. It also touches on the importance of lifestyle factors, such as diet, exercise, and social connections, in achieving longevity, drawing insights from 'Blue Zones' and emphasizing the necessity of a unified purpose for species survival.

Takeaways

• 🧬 Brian Johnson, a millionaire entrepreneur, is on a mission to extend human life through his 'Project Blueprint', investing in technology and medical research to combat aging.
• 🌱 Johnson advocates for a holistic approach to health and longevity, emphasizing the importance of community, faith, purpose, outdoor activities, simple nutrition, and regular movement.
• 💊 He has developed a comprehensive anti-aging protocol, which includes a strict diet, exercise regimen, and a multitude of supplements, tailored to optimize health at a cellular level.
• 🛌 Sleep is a cornerstone of Johnson's health philosophy, with a consistent sleep schedule and high-quality rest being essential for physical and mental recovery.
• 🚫 The protocol calls for abstaining from smoking, excessive alcohol, and processed foods to reduce health risks and promote longevity.
• 🏞 'Blue zones' are highlighted as areas where people tend to live longer due to their lifestyle choices and environmental factors, suggesting that healthy living can be a cultural norm.
• 🧘 Posture and mental health are also integral to Johnson's approach, with mindfulness and stress management being key components of his daily routine.
• 💊 Supplements play a significant role in Johnson's health regimen, with olive oil being particularly highlighted for its antioxidant properties and overall health benefits.
• 🌡 Johnson uses technology to monitor his biomarkers and adjust his health practices accordingly, demonstrating the potential of data-driven health optimization.
• 🌿 The importance of a Mediterranean-like diet is underscored, with a focus on whole foods, healthy fats, and plenty of plant-based nutrients.
• 🤝 Social connections and community support are emphasized as vital to emotional well-being and a sense of purpose, contributing to longevity.

Q & A

Who is Brian Johnson and what is his mission?

Brian Johnson is a millionaire entrepreneur who considers himself the world's most measured human. His mission is to eliminate aging and essentially live forever through his self-funded scientific endeavor known as Project Blueprint.

What is the concept of 'blue zones' in relation to longevity?

Blue zones are geographical locations where the lifespan is particularly high, and people are thriving due to life-affirming practices such as community engagement, faith, purpose, outdoor activities, simple nutrition, and regular movement.

What was Brian Johnson's background before focusing on health and longevity?

Brian Johnson comes from an entrepreneurial background, having founded and sold a tech company called Braintree for $800 million. His lifestyle was characterized by a 'grind culture' with unhealthy habits and chronic depression.

What is the significance of the 'anti-aging protocol' developed by Brian Johnson?

The anti-aging protocol developed by Brian Johnson is a set of strategies that he claims can stop or even reverse the biological aging process. It is based on his personal experiences and is meant to be a starting point for anyone to improve their health and longevity.

How does Brian Johnson approach the problem of aging from a technological perspective?

Johnson uses modern technology, a team of medical professionals, and significant financial resources to experiment with health and longevity remedies. He applies a systematic approach of analysis, application, and evaluation based on biomarker measurements.

What is the importance of 'bioage' in Brian Johnson's anti-aging methodology?

Bioage refers to the age and function of each organ, rather than the number of years a person has lived. Johnson emphasizes the importance of considering the health of individual body parts and using biomarkers to gauge and improve overall health and longevity.

What are some of the main 'power laws' or guidelines that Brian Johnson suggests for a healthy lifestyle?

The main power laws include no smoking, regular exercise, a Mediterranean-like diet, maintaining a healthy BMI, moderate alcohol consumption, and quality sleep. These guidelines are aimed at maximizing health and potentially extending lifespan.

How does Brian Johnson's approach to supplements and nutrition differ from the standard American diet?

Johnson emphasizes a diet rich in whole foods and minimizes processed foods high in sugar, salt, and fat. He takes a variety of supplements that are tailored to his specific health needs, focusing on their impact on biomarkers rather than following a one-size-fits-all approach.

What role does sleep play in Brian Johnson's health and longevity strategy?

Sleep is considered the most important aspect of Johnson's strategy due to its impact on physical recovery, immune function, cognitive performance, and overall health. He follows a consistent sleep schedule and takes measures to ensure high-quality deep and REM sleep.

How does Brian Johnson address the psychological aspects of health and longevity?

Johnson uses a method of compartmentalizing different aspects of his life and identity, such as 'Ambitious Brian' and 'Sleep Brian,' to manage stress and maintain a balanced approach to health. He also emphasizes the importance of a positive mindset and avoiding negative influences.

What are the key takeaways from the blue zones that can be applied to our own lives to improve health and longevity?

Key takeaways from the blue zones include prioritizing social connections, engaging in regular physical activity, eating a diet rich in whole foods, managing stress, and following a faith or purpose that provides a sense of control and meaning in life.

Outlines

00:00

💡 The Quest for Eternal Life

This paragraph introduces the concept of extending human life, exemplified by millionaire entrepreneur Brian Johnson, who aims to live indefinitely through a combination of modern technology, medical professionals, and a significant financial investment. It discusses the innate human desire to sustain life and the lengths people go to protect it, setting the stage for an in-depth exploration of Johnson's anti-aging strategies and his self-experimentation as a 'lab rat' for health and longevity remedies.

05:01

🌱 Embracing Healthy Practices in Blue Zones

The second paragraph delves into the idea of 'blue zones,' geographical areas where people tend to live longer and healthier lives. It contrasts the effortless health practices in these zones with the deliberate effort required in Western societies to maintain good health. The paragraph highlights the importance of community, faith, purpose, outdoor activities, simple nutrition, and regular movement as key factors contributing to longevity, and it introduces Brian Johnson's methodical approach to health optimization, which reflects an American entrepreneurial spirit.

10:02

🛠️ Tech Entrepreneur to Health Explorer

This paragraph explores Brian Johnson's transformation from a tech entrepreneur to a pioneer in health and longevity. It discusses his background, the 'grind culture' of the tech industry, and how it led to a period of chronic depression and poor health. Johnson's journey of introspection and the catalyst for change in his life is detailed, including his realization of the need to shift his lifestyle and his subsequent focus on optimizing his health and reality.

15:03

🧬 The Science of Aging and Longevity

The fourth paragraph discusses the scientific aspects of aging and the potential for longevity. It presents Brian Johnson's self-funded scientific endeavor, 'Project Blueprint,' and his mission to eliminate aging. The paragraph also touches on the impact of technology, particularly AI, on human existence and the importance of aligning humanity with health as a top priority. Johnson's approach to understanding and potentially reversing the aging process through a combination of scientific research and personal experimentation is highlighted.

20:04

🏋️‍♂️ The Power of Exercise and Healthy Habits

This paragraph emphasizes the importance of regular exercise and a healthy diet in maintaining physical fitness and life expectancy. It outlines the 'power laws' or key principles that Johnson follows for health and longevity, including no smoking, regular exercise, a Mediterranean-like diet, maintaining a healthy BMI, moderate alcohol consumption, and quality sleep. The paragraph also discusses the benefits of moving throughout the day and the negative impacts of a sedentary lifestyle.

25:06

🥗 Nutrition and Hydration for Longevity

The sixth paragraph focuses on the role of nutrition and hydration in longevity. It details Johnson's daily caloric intake and the benefits of a Mediterranean-inspired diet, which can help prevent various diseases and promote overall health. The paragraph also discusses the importance of staying hydrated, the negative effects of alcohol, and the significance of a healthy BMI for maintaining body fat percentage and avoiding obesity-related health issues.

30:06

🧴 Skin Care and Environmental Protection

This paragraph discusses the importance of skin care in the context of health and longevity. It covers the layers of the skin and its functions, the impact of UV light, and the benefits of using sunscreen and other protective measures. The paragraph also touches on the use of advanced technology for skin health monitoring and the role of environmental factors in skin aging, emphasizing the need for a proactive approach to skin protection.

35:08

💊 Supplements and Their Role in Health

The seventh paragraph examines the role of supplements in achieving optimal health. It discusses Johnson's personal experience with taking a large number of supplements and the rationale behind it. The paragraph also highlights the importance of olive oil as a supplement and its benefits in reducing inflammation and protecting against chronic diseases. Additionally, it touches on the potential risks of over-reliance on supplements and the need for a balanced approach to health.

40:11

🛌 The至尊 Importance of Sleep for Health

This paragraph underscores the paramount importance of sleep for overall health and well-being. It details the benefits of deep and REM sleep for physical recovery, immune function, and cognitive performance. The paragraph also discusses Johnson's sleep routine, the impact of light therapy on sleep hygiene, and the role of stress management in achieving quality sleep. Furthermore, it explores the psychological strategies Johnson uses to prioritize sleep and maintain a healthy lifestyle.

45:11

🌱 Learning from Blue Zones for a Healthier Life

The eighth paragraph explores the concept of 'blue zones' and the lifestyle practices that contribute to the longevity of their inhabitants. It discusses the importance of social connection, community, faith, and purpose in promoting a healthy lifestyle. The paragraph also highlights the benefits of a plant-based diet, regular physical activity, and the avoidance of processed foods. Additionally, it emphasizes the role of environmental factors and societal structures in supporting health and longevity.

🧘‍♂️ The Mind-Body Connection and Stress Management

The ninth paragraph delves into the mind-body connection and the impact of stress on health and longevity. It discusses the role of the immune system in maintaining health and how stress can suppress its function, making individuals more susceptible to disease. The paragraph also explores the concept of telomeres and the influence of mindset on their length, suggesting that a positive outlook on life can contribute to cellular aging and overall longevity.

🌟 The Pursuit of Health Beyond Wealth and Status

The final paragraph reflects on the shift in societal values from wealth accumulation to the pursuit of health and longevity. It emphasizes the importance of genuine enjoyment of life and inner harmony as indicators of true health. The paragraph concludes with a call to action for viewers to embrace a healthy lifestyle and share the video with loved ones, highlighting the importance of community and shared knowledge in achieving a longer and healthier life.

Keywords

💡Aging

Aging refers to the natural process of growing older, which involves physical, mental, and biological changes over time. In the video, aging is a central theme as it discusses the efforts of Brian Johnson to 'arrest' the aging process and potentially reverse it through his 'Project Blueprint'. The script mentions Johnson's development of an anti-aging protocol, demonstrating the desire to live longer and healthier lives.

💡Longevity

Longevity is the state of living a long life or the characteristic of living for an extended period. The video explores the concept of longevity through various strategies and practices that Brian Johnson uses, aiming to extend his life and improve health span. The term is used in the context of both individual health and the broader implications for humanity's survival.

💡Biomarker

A biomarker is a measurable indicator of a biological condition or state. In the script, biomarkers are used to track and evaluate the impact of health and anti-aging strategies on Brian Johnson's body. They serve as a way to objectively measure the aging process and the effectiveness of interventions aimed at improving health and longevity.

💡Inflammation

Inflammation is the body's natural response to harmful stimuli and is typically associated with immune responses and tissue repair. The script discusses the importance of low inflammation for health and longevity, mentioning Johnson's efforts to reduce inflammation levels as part of his anti-aging protocol.

💡Mediterranean Diet

The Mediterranean Diet is a dietary pattern inspired by the traditional eating habits of countries bordering the Mediterranean Sea, known for its health benefits, including longevity. The video mentions this diet as part of Johnson's health regimen, emphasizing its role in preventing cardiovascular disease and promoting overall health.

💡Exercise

Exercise is a physical activity that helps maintain or improve overall health and fitness. The script highlights the importance of regular exercise in contributing to a longer and healthier life. It is mentioned as a key component of the anti-aging protocol, with Johnson emphasizing the need for consistent daily movement.

💡Sleep

Sleep is a naturally recurring state of rest that is essential for physical and mental health. In the video, sleep is portrayed as one of the most critical factors for health and longevity. Johnson's emphasis on the quality and timing of sleep underscores its importance in the rejuvenation and recovery processes.

💡Supplements

Supplements are substances that are added to the diet to enhance nutritional intake. The script discusses Johnson's use of various supplements as part of his health optimization strategy. While the number of supplements he takes is extreme, it illustrates the comprehensive approach to health and longevity.

💡Posture

Posture refers to the way a person holds their body while standing, sitting, or performing other activities. The video mentions the importance of good posture for physical and mental well-being, with Johnson attributing improvements in his brain health to changes in his posture.

💡Stress

Stress is a physical, mental, or emotional strain or tension resulting from demanding circumstances. The script discusses the negative impact of stress on health and the importance of managing it for optimal health and longevity. Techniques such as compartmentalizing different aspects of life are mentioned as strategies to cope with stress.

💡Blue Zones

Blue Zones are regions in the world where people live exceptionally long and healthy lives. The video references Blue Zones as examples of environments where longevity is common and is linked to lifestyle practices such as community engagement, faith, and a plant-based diet. These zones provide insights into the factors contributing to long life spans.

Highlights

Brian Johnson's pursuit of an 'eternal life' through the 'Project Blueprint', investing $2 million a year into anti-aging protocols.

Johnson's transformation from a chronically depressed entrepreneur to an 'Explorer on the Cutting Edge of life extension'.

The concept of 'bioage' as a measure of the age and function of each organ, rather than chronological age.

Johnson's protocol for longevity, including diet, exercise, sleep, and supplements, and its potential applicability to anyone.

The importance of community, faith, purpose, and being outdoors in Blue Zones, where people thrive with little effort.

Johnson's methodical approach to health, using technology to measure biomarkers and adjust his lifestyle accordingly.

The role of posture in physical and mental health, and its impact on brain health as experienced by Johnson.

The significance of sleep for physical recovery, cognitive performance, and overall health, as emphasized by Johnson.

Johnson's use of supplements, including olive oil as a key component for overall health.

The potential of technology to provide an objective perspective on health, beyond personal biases.

The impact of stress on health and longevity, and strategies to manage stress for better health outcomes.

The role of the immune system in longevity and how lifestyle choices can influence its effectiveness.

The importance of social connection and community in Blue Zones and their contribution to longevity.

The myth of a single 'magic bullet' for longevity and the reality of a holistic approach to health.

The influence of mindset on health, with stress and negative thinking potentially causing disease.

The concept of 'don't die' as a unified purpose for humanity, potentially guiding our interaction with technology and the environment.

Johnson's vision of a future where health and longevity are maximized through a combination of lifestyle choices and technology.

Transcripts

how long would you want to live

millionaire entrepreneur Brian Johnson

he calls himself the world's most

measured human today we are joined by a

46-year-old man with an 18-year-old [ __ ]

tell me what you

know tell me right now what is that

outfit imagine wearing that outfit in

other words he's trying to live a long

time demonstrating that age can be

arrested would change everything

can we really live forever people have

been asking that question since well

forever for as long as life has existed

life regardless of the form it takes has

had its innate drive to sustain itself

and it continuously evolves to do so in

other words we want to live there's very

few things as strong as wanting to

continue to exist no matter how you may

feel about your life we all have this

underlying will to live hence why we may

even get upset if we feel like

conditions of it are suboptimal and why

we tend to go to such lengths to protect

it because we actually want to live this

has led many to search for a treasure

worth more than anything in this world

eternal life our top story tonight the

rules of death no longer

apply I'm Dr Chris orthopedic surgeon

and today we're going in depth into the

Brian Johnson method project blueprint

discussing the various strategies he

uses to stay forever young

and other health hospital

labat Brian Johnson considers himself an

Explorer on The Cutting Edge of this

life-changing or shall I say life

extending Discovery he claims he has

found it or at least he's on his way to

finding it using modern technology a

team of medical professionals and $2

million a year he has become a lab rat

for Health and Longevity remedies and

through his many trials and errors

claims to have developed a basic

anti-aging protocol that anyone can

follow to stop their biological aging

process or even reverse it we're going

into this new future and that's so I'm

building myself I want to be the example

of what we can build we are so lucky to

exist let's protect it with everything

we have in many Western societies where

the focus is on accumulating success and

wealth and where the unhealthy choice is

so easily accessible being healthy

actually takes effort effort in blue

zones which are Geographic locations

where the lifespan is particularly High

we can see people are thriving without

much effort this is because they engage

in life affirming practices routinely

things like Community Faith purpose

being outdoors simple nutrition and

regular movement and while Brian

Johnson's methodical and extreme

approach May somewhat reflect the

American entrepreneurial grind culture

from which he came the goal is the same

to align Humanity with what truly

matters their health and ultimately

their life in the water we drink in the

food we eat in the habits we have as a

culture in our surrounding environment

somehow we just maintain perfect health

Brian Johnson is spearheading a

self-funded scientific Endeavor known as

project blueprint he's on a mission to

eliminate aging and essentially live

forever however he wasn't always so

concerned about his health with his

background in Tech his lifestyle and his

priorities used to be much different

different than what they are today I

started brain tree when I was 27 years

old and then I raised money and we sold

it for 800 million and then I made 300

million of that I come from the

entrepreneurial community and that

culture is very much grind culture I'm

sure we can all relate to this mentality

especially in Western cultures in a

rapidly advancing world we often feel

pressure to keep up and in that hustle

we sometimes find ourselves sacrificing

our health uh that was such a dark

moment because I had been building that

company and being chronically depressed

and having challenges with my partner

and been trying to relieve the religion

I was really at this break point where I

didn't know if I could carry on another

step I'm dead like you in my eyes I'm

absolutely wiped out and Brian Johnson

was in the thick of it not sleeping

eating terrible Foods I was chronically

depressed for a decade so I came to this

project never in my entire life having

taken care of my health but it's no

wonder the internal nudge to shift his

lifestyle went unnoticed for so long

long and resulted in depression as he

explains on a podcast with Fitness and

Nutrition influencer Thomas Del at the

time unhealthy habits seem normal to him

he grew up on a standard American diet

of processed foods and soda which is

only now beginning to shift processed

foods that are high in sugar salt and

fat can make you more lethargic and in

turn less active they are almost

sedative

like on the dhru podcast he also

explains the challenge of being raised

as a Mormon within an environment where

Conformity was emphasized your social

status is important in the community and

expressing doubt targets you as a person

of concern this don't ask questions do

as you're told narrative surely

contributed to his stick to the status

quo mentality that lasted throughout

much of his adulthood eventually he got

tired of what felt like a surface level

existence and began questioning the ways

in which he lived the Catalyst for

change was the immense pressure he felt

raising a baby running a startup and

consistently losing sleep at the depth

of his depression despite outward

success he felt unfulfilled in that

moment I just desperately wanted to die

there's just nothing that would bring me

relief of thought except for the idea

that I would die him questioning his

lifestyle caused tension between him and

his community but set him off on a

journey of introspection this allowed

him for what may have been the first

time to pause reflect and consider the

programs running his life from there he

became solely focused on optimizing his

reality I was captured in certain ideas

and ways of being and it paralyzed me

there are other realities that could

make even more sense or even be better

than the current reality ultimately it

is the versatility of thought he hopes

to pass along to the Next Generation

because this adaptability completely

transformed his life and renewed his

appreciation for it he went from a state

of despair to a proactive state of

embracing life and striving for

longevity having overcome the challenge

of what surely felt like the death of a

lifestyle he is determined to tackle the

most daunting challenge of all death

itself understand the systems I'm in

trying to penetrate to find the outer

layers of the systems I'm in that I

can't even see yet as a man of science

he's naturally curious and wants to know

why things work the way they do and as a

man of tech he's constantly trying to

improve the system currently Johnson is

the founder and CEO of Jal a company

creating devices that monitor and record

brain activity and Os fund a venture

capital firm that invests in early stage

science and technology companies as

someone who is so familiar with the

industry Johnson understands the

significant time we are in as humans as

we enter into the age of Technology it's

what to do on the eve of super

intelligence the introduction of AI and

exponentially increasing development of

technology is going to change our

lifestyle drastically in his interview

interview with Dr Mike Johnson points

out the danger of bringing AI into the

human game because it causes an

existential crisis for us as a species

objective is not life maximization it's

species maximization if we're cautious

and wise we're realize that no previous

generation has correctly mapped the

future as it's unfolded and now we have

a new form of Intelligence coming on the

scene that's going to shake every pillar

of our existence at this point Johnson

claims that the only thing that we do

know is don't die don't die is the most

played game by everyone all over the

world every day you and I breathe every

few seconds we look both ways before we

cross the street the only objective of

life is to obey the rules to get the

prize we don't know the rules he

frequently mentions the hypothetical

thought experiment where if the future

of humanity could whisper in our ear

what would they say hey how you doing

love M let me whis just how we may tell

the people of the 1800s about germs to

ensure their survival what would Our

advice be haes He suggests that our

primary goal as a species is don't die

and that our best chance of survival

comes from unifying around that purpose

Homo sapiens with their primitive

Tendencies were precocious enough to

figure out the only priority they had

was don't die the only thing I care

about is continuing my existence

everything else is play as a species

Johnson points out that we Face a few

threats loss of life due to war and

weapons of mass destruction the Earth

becoming unsustainable and artificial

intelligence coming together under the

goal of don't die has certain

implications for how we then interact

with our environment don't kill each

other don't kill the planet and align

super intelligence with don't die

Johnson claims project blueprint is not

as much about Health and Longevity for

an individual as much as it is about

staying alive as a species however we do

this through individual decision- making

and and action we solve our existential

threats it's not blaming someone it's

not pointing fingers it's not asking

someone else to come in and save us if

you ask me no matter what level you're

looking at it from Individual or

Collective longevity hinges entirely on

simply living the healthiest lifestyle

possible because when you maximize

Health you maximize life but to do that

for ourselves we must have a full

understanding of what health really is

our journey through life involves

continuous learning and unlearning to

bring us to that state of Inner Harmony

however Johnson suggests we can use

technology to in a sense expedite the

process and Aid in maximizing our

potential for Health and Longevity what

do you do when you have really powerful

technology you apply it to improve the

condition of all humans he believes that

technology can help us achieve a more

objective perspective on our health

because it takes our personal biases out

of the equation we aren't able to

accurately assess what's healthy for for

us or what we are fully capable of if we

keep trying to frame our future by our

past experiences or perceived

limitations Johnson suggests that

storytelling whether through religion or

cultural norms often serves to

rationalize uncomfortable realities like

death and make them more acceptable you

know would we have invented those

stories if death never was you know or

is it a reaction to this inevitability

that everyone feels pained about because

the inevitability of death is so

ingrained in US

Johnson thinks that we may not be the

best guide of our own behavior and that

essentially an algorithm can do a better

job and we just go through this rigorous

process of measurement gold standard

science implementation my objective with

blueprint is to demonstrate aging escape

velocity Johnson calls himself a

Rejuvenation athlete and in 2021 he

began his quest to break the world

record for age reversal wait is there

even such a record at this point

shattering the previous record that

didn't exist because world records are

not tabulated for this sort of thing

anyway at 47 he successfully slowed the

pace of his aging by 31 years and is now

aging slower than the average

10-year-old he sees himself as basically

Humanity's guinea pig but because health

and wellness is a far-reaching topic he

solely focuses on longevity for time

efficiency using his wealth resources

and team of doctors to study anti-aging

techniques he's developed a protoc call

that can be used for anyone and everyone

Johnson points out that there's actually

little consensus among scientists as to

what's effective for longevity Beyond

don't die for example certain areas like

low inflammation are settled whereas

cholesterol is still being debated a lot

of people want to do things that are

positive for their body and their and

their mind but they get stuck on the

personalization and it's overwhelming

and then they do nothing they feel

Paralyzed by doing a meta analysis of

all scientific literature on Homo

sapiens Rel to longevity Johnson

identified consistent patterns that

exist across diverse context both in

terms of geographical locations place

and historical periods time this is a

model that a person can do that is

trustworthy because it has data we

looked through every single scientific

publication on health span lifespan we

ranked them according to effect then we

scored believability of the evidence

after ranking them he applied these

findings to himself Johnson then

measured biomarkers within his own body

to evaluate the techniques impact on his

Health and Longevity his process is

analysis application and evaluation

however in their interview Dr Mike

points out something important that it's

difficult to generalize personal results

for an entire Collective because

everyone's body is different a lot of

that statistical power comes from the

number of people involved and the

randomization of it yes so how do we

know that what he's saying worked for

him will work for everyone Johnson

believes beles that what he's doing is

at the very least a step in the right

direction and a good place to start for

the average person he also encourages

the people who join project blueprint to

share their results so they can

incorporate that data into the research

as well Johnson hopes his protocol can

act as a reliable base to start from not

necessarily the best and only way to do

it I don't know if I can do this like I

just want to

relax and not worry about this stuff

does seem to acknowledge that there is

much yet to know and even his method may

have limitations of its own so we've

tried to use stats too but it doesn't

doesn't create uh a crystal ball you're

still dealing with probabilities and

you're still dealing with potential

compounds yes I'm going to make mistakes

yes you know it's an N of one has all

these kind of limitations totally aware

of all this what I'm trying to say it's

a worthwhile Endeavor he's aware that

being open to emerging evidence and

being able to adjust his approach will

be crucial to building an objectively

effective protocol and even though we'd

like the solution to be black and white

health is often nuanced and the science

is always evolving and then we took that

those power laws we said what if you put

them all inside of me and then we

measured me extensively the markers we

can identify that we do have evidence

let's nail those and these others in the

periphery around it as they emerge with

more evidence we'll incorporate them

before we get into the general

guidelines or power laws as Johnson

would call them I want to mention his

unique view on how we should measure age

instead instead of letting our years

we've been alive determine our age we

begin to speak the language of bioage as

in what is the age and function of each

organ how the heart ages is different

than how the lungs age and how the lungs

age is different than how the brain ages

you have to really think about it from a

holistic perspective depending on

lifestyle our organs may not all age at

the same rate and so to be healthy He

suggests that we consider what the body

while whole is made up of many different

processes and we must figure out the

needs of each part and provide that to

them and we can determine that because

everything can be connected to a bio AG

marker overall aging involves both

cellular changes like mitochondrial

Decline and accumulated DNA damage and

broader systemic effects such as organ

deterioration and immune system

weakening however each one of these

effects can be linked to several

biomarkers we like looking at this DNA

methylation speed of Aging score it

looks at your body's you know tree rings

bioage markers can help individuals

gauge the health of their organs by

analyzing data related to these markers

and experimenting with different

strategies individuals can effectively

reduce or improve their bio AG markers

thereby enhancing overall Health and

Longevity every strategy used in

Johnson's protocol must show positive

results in terms of hitting the

biomarker Target or they are

discontinued with his full body

ultrasound machine he assesses his body

every day and adjusts accordingly

Johnson's biomarkers show major

improvements in his health since

starting project blueprint for example

his score for the C reactive protein

test which is a blood test that checks

for inflammation in your body went from

19 when he started to now

0.1 jeez bro he has 50 plus optimal

clinical outcome markers and 100 plus

that are lower than his chronological

age technology we have to measure allows

us to probe our body parts and we can

then start saying things with much

greater Precision again Johnson suggests

that the technology can help him

eliminate the guesswork involved which

is why he is constantly hooked up to

devices that measure your biomarkers and

subtle bodily shifts that may go

otherwise overlooked giving him a

clearer understanding of what's going on

inside of him at all times this systemic

approach helps him isolate triggering

events so yes technology is a helpful

tool that scientists used to look deeply

into our biology and unravel the

mysteries of aging and identify

potential Interventional targets however

are we at risk of becoming overly

dependent on it is how to apply science

technology to run this system of

automation for near perfect health for

everyone in society although Johnson's

method does include some more extreme

interventions which we will cover soon

in this morning routine we'll need to

accomplish maybe 150 different things

that's crazy the main tenants or power

laws are pretty basic and relatively

affordable the only reason what he's

doing seems so outrageously expensive is

because of the research costs and Doctor

fees most people can do what I've done

and get the power laws for 1,000 to

1,500 a month which includes groceries

these basic power laws a person must

adhere to for overall health and an

estimated lifespan of 92 is as follows

no smoking which adds 12 years exercise

6 hours per week weak Mediterranean like

Diet a BMI of 18.5 to 22.5 little to no

alcohol and quality sleep smoking as

stated by the CDC smoking significantly

increases the risk of developing various

health conditions including lung cancer

or other cancers heart disease and

respiratory disorders it also reduces

overall life expectancy and negatively

impacts both physical fitness and

quality of life it causes approximately

half a million deaths each year in the

US nearly 1/5 of the deaths next up

exercise Johnson emphasizes that the

specific type of exercise matters less

than consistently meeting recommended

daily activity levels however as a gym

owner and fitness trainer I will add

that incorporating strength training is

particularly vital with age as it

preserves muscle mass bone strength and

enables continued functionality in daily

activities similarly focusing on

Mobility exercises helps maintain

flexibility and range of motion

supporting ongoing physical Independence

but yet yes the most important thing is

moving regularly I move every 5 minutes

throughout the day I'll do various

stretches just to move my body about it

helps me reset my body to have uh fresh

posture in fact moving throughout the

day and avoiding prolonged periods of

sitting also lowers blood sugar levels

by helping muscles use glucose for

energy and improving insulin sensitivity

which reduces the risk of diabetes it's

also great for injury prevention because

instead of using sporadic intense

workouts that may strain the body to

compensate for our mostly sedentary

lifestyle we maintain a balanced and

consistent momentum not too much not too

little but just right next diet Johnson

eats a diet of 2250 calories noting that

a slight caloric deficit can have

rejuvenating effects he also suggests a

Mediterranean like Diet as stated by

Daniela Martini in a 2019 medical

journal nutrients article a

Mediterranean inspired diet helps

prevent cardiovascular disease and

reduces the risk of diab Di abetes and

related conditions this diet may also

lower the risk of certain cancers and

mental disorders like cognitive decline

and depression this heart healthy eating

plan emphasizes healthy fats whole

grains fruits vegetables beans nuts and

seeds it can also include lean protein

such as fish and poultry and some lowfat

Dairy one pilled clove of garlic for

heart and immune health and 3 G of

Ginger for liver pancreas artery health

and digestion sometimes I do a blended

version it's just as delicious and takes

less time to eat the main takeaway is

that every ingredient has to matter

there's no time for [ __ ] it is so

hard to eat vegetables no it is it is as

with any part of his protocol every

calorie is fighting for its life and

proving it deserves being included cheat

meals he says are not worth messing with

his routine especially as we are such an

uncontrolled form of intelligence

anyways do you ever like you know crave

a donut or like cat imagine doing it so

if it's your birthday it's just same

thing yeah and while I do think he's

pretty extreme and an extra pad of

butter isn't going to kill you I do

agree that we have to be conscious of

what we consume and how much we consume

in terms of hydration he drinks 60 to

100 ounces of water a day all

mineralized usually in the form of tea

or with added electrolytes to help with

absorption I should mention that his

last meal of the day is 11:00 a.m. and

his last drink at 400 p.m. I will

explain a little bit about that later

you're finished eating at 11 mhm really

the next power law is a BMI of 18.5 to

22.5 that's technically within the

normal range however the accuracy of BMI

as an indicator of health is being

reconsidered over recent years some

criticisms are that it does not take

into account muscle mass bone density

overall body composition and racial and

sex differences though it may not be a

perfect tool for measurement it can give

a general idea idea of a person's body

fat percentage obesity is related to

health issues like diabetes heart

disease stroke and certain cancers

likewise the risks of being underweight

are nutrient deficiencies weakened

immune system osteoporosis impaired

growth in children and mental health

concerns living beings are always

seeking homeostasis AKA balance and both

extremes can be dangerous and can

increase your risk of

mortality next little to know alcohol as

explained by Health Canada alcohol

drinking too much on a single occasion

can at minimum lead to things like

impaired decision making and impul

behavior to more serious consequences

associated with alcohol poisoning coma

respiratory failure and even death none

of these things are beneficial for

longevity in case you were wondering hey

who wants to play drink the beer right

here you win all right what do I win

another beer those are the main power

laws and before we get into sleep I want

to briefly mention a few more peripheral

considerations skin care being one it

consists of three layers the epidermis

dermis and hypodermis which serve

different functions the skin acts as a

barrier against pathogens UV light

chemicals and physical injury it's

important it stays hydrated and

protected from damage feeding fat cells

in my face because I'm trying to

rejuvenate the volume of my face

Johnson's daily routine in terms of

products is pretty simple wash

moisturizer sunscreen again he monitors

the health of the skin regularly using

Advanced Tech technology multi-spectral

Imaging it gives you this dashboard of I

think 8 to 10 different biomarkers UV

damage por size Reds Browns Etc it's got

to prove that it's worthy of existence

in the protocol otherwise it's out he

mentions that creams don't really do

much for deep wrinkles and UV damage for

age reversal results you got to use

devices like lasers and IPL intense

pulse light therapy other things he uses

for collagen production and skin

tightening are radio frequency

technology or thermomechanical oblas

which is a safer product with similar

results he mentions growing up in the

Sun and when he finally looked at his

skin Health it was in rough shape now he

watches the UV index then avoids the sun

accordingly he only goes outside During

certain times of the day typically

morning or evening otherwise he'll be

inside behind tinted windows we have a

tint on here that knocks out like 99.9%

of UV and if he has to go out he'll use

an umbrella I will take an umbrella with

me and I'll have the umbrella above my

head that is weird well I don't think

you have to live like a freaking vampire

and avoid the sun to be healthy I am all

for preventative medicine I'm a vampire

he also uses light therapy full body red

light 12 minutes 3 times a week kind of

counterintuitive that he uses light to

counteract the effects of light he also

mentions that sometimes he'll use acne

medication because the supplements he

takes have a side effect of acne this is

a prime example of a slippery slope of

medication having to take more and more

drugs to combat the side effects of the

initial medication the body is so

interconnected that it's difficult to

Target one area in isolation moving on

posture we sit in our chairs all day we

have really bad habits of looking at our

phones down on our laps we're prone to

bad posture we do live in a world that

reinforces slouchy hunchy posture this

can affect our physical and our mental

health Johnson experienced this

firsthand he had an internal jugular

vein stenosis which restricts the blood

flow from the brain and causes

intracranial pressure headaches and

brain fog he managed to change his brain

health by changing his posture reducing

white matter hyperintensities in the

brain by the equivalent of 9 years in

only several months time Johnson points

out that posture also affects identity

when you have a strong posture it

expresses self-confidence a willingness

to embrace life and other people and

it's freaking contagious man it's a

representation that you're proud of

yourself and that you're okay to be who

you are now I don't want to overstate

the importance or value of posture but I

do agree to some extent with Johnson

that posture and an aligned spine is

important for providing your body with

structure it allows the body parts space

to do their job free of unnecessary

compression or tension and provides

optimal flow for your breath to support

your activity it optimizes healthy

movement and it helps prevent muscular

skeletal issues and supports efficient

physical function throughout life

Johnson points out that you can address

your posture by avoiding things that

invite bad posture the goal of these

would be to get to a place where it

feels effortless to stay in that posture

however you can expect to feel sore

along the way because you're going to

feel muscles that you've never felt

before yes it does take muscles to

maintain posture pulling that string

above my head and trying to have my head

straight like that that's a really nice

starting position this is the foundation

of the posture and it allows the rest of

the body to essentially fall into place

moving on to supplements at his Peak he

was taking 110 but is now taking only 42

which comes in at around $11 a day he is

not suggesting everyone take that many

do you need to take 100 pills a day to

be healthy no but again he's the guinea

pig like once I got and started looking

at food and supplements I thought no way

am I trusting the system because food is

so dirty and supplements are the same

while the number of supplements depends

on the date it receive the reason he

takes so many is because they have a

narrow Vector so collectively they do a

good job but you need a bunch to cover

everything he states that the best

supplement for overall health is

actually olive oil which he takes with

all his meals it has a dramatic

neutralizing effect on damage youd

otherwise have when you eat and so it

also has a lot of protective mechanisms

in addition to the benefits according to

the Cleveland Clinic olive oil is rich

in polyphenols which are a type of

antioxidant these help fight harmful

molecules called free radicals which can

cause oxidative stress leading to aging

and chronic disease olive oil also

contains mostly monounsaturated fat that

has been shown to protect against

inflammation lower LDL or bad

cholesterol and reduce blood pressure

moving on the most important thing to

Johnson is sleep man I love me some

sleep there's literally not anything

that is above sleep because there's

nothing that influences your conscious

existence more he's had a perfect sleep

score for months according to his

wearable device 2.5 hours of REM and 2.5

hours deep sleep consistently sleep

particularly deep sleep is important for

physical recovery muscle repair energy

restoration immune function cognitive

performance mood regulation hormone

balance and overall health Johnson's

entire life basically revolves around

getting adequate sleep he wants to shift

the Paradigm of the grind culture from

which he came in which sleep deprivation

was celebrated I accepted the culture of

bad sleep that if you get a bad night's

sleep the next day you just power

through and then you become numb to your

State of Affairs I don't want to tell

stories of how bold and and courageous

they are by missing sleep it's really

stupid he takes precautions to make sure

he gets proper sleep firstly bedtime is

non-negotiable we use stories of

authority to justify changing sleep to

accommodate other objectives it's the

one that always gets the short end of

the stick so he sleeps from 8:30 p.m. to

4:30 a.m. and doesn't use an alarm clock

noting that the specific time doesn't

matter as much as consistency and

commitment next he incorporates light

therapy not just for skin but for Sleep

hygiene too because he gets up before

the sun he uses 10,000 Lux upon waking

to regulate his circadian rhythm he also

avoids blue light by blocking it on his

computer and he avoids screens before

bed so that when he goes to bed he can

actually fall and stay asleep he also

sleeps by himself claiming it's hard to

synchronize with another person as

there's lots of variability in Wake time

movement Etc he also discovered that

resting heart rate is the biggest

indicator of night sleep noting that it

should be 47 BPM for optimal sleep

there's like all these little small

things I've learned in life that they

have to be just right and then you can

nail the Sleep certain foods and large

meals can Elevate heart rate temporarily

due to increased metabolic demands

digestion can also disrupt sleep if the

body is actively digesting food or blood

sugar levels are still fluctuating

Johnson explains that over time there is

a loss of function of biological

symptoms making it more difficult to

fall and stay asleep so the duration of

our overall sleep decreases your body is

just falling apart and then you have

competing systems where if you're

prostate enlarges now it's pushing on

the bladder you get to a point where the

the slightest deviations of habit have

these huge effects and sleep gives you

the Baseline to say I can start making

baby steps to making some positive steps

in my life Johnson explains that sleep

is the best remedy and the Baseline for

willpower and in order to have high

quality deep and REM sleep you need to

also manage your stress and mental

health Johnson does so by treating

himself as multiple different Brian for

example there's ambitious Brian sleep

Brian evening Brian Etc so I figured you

had to come up with a methodical process

to soothe and talk to self but it's more

of like a a state of mind play like how

do I talk to myself how do I understand

myself essentially it's a way of

compartmentalizing his life and the

different aspects of himself in

understanding who each Brian is and what

they need a strategy can be built to

make the ecosystem more balanced rather

than letting the desires of one

negatively impact another for example

sleep Brian would intercept ambitious

Brian's stressful thoughts about work

and reassure him that he can address

those concerns tomorrow but assert that

right now is sleep time to acknowledge

their presence and then accept the the

thought and then just say we're not

going to deal with it right now and they

feel like it's an assault on their free

will on their agency and that it's like

the most it's the most sacred thing we

have as a human it helps him prioritize

his health and wellness without

emotional turmoil of conflicting desires

or identities and ensure that actions

are Guided by what supports overall

well-being regardless of external

pressures this version of him who was

dealing with the stressors of the day

and seeking relief was prone to

immediate gratification particularly

overeating I'm going to eat this thing

it's going to give me some kind of

Sensation that I'm going to feel good

for a moment then of course you're going

to feel worse afterward I am an impaired

person because of that event it has this

cascading effect he argues behavioral

change isn't so much about piling

positive habits on top of negative

habits but to stop the negative ones and

that we often only do the positive stuff

to compensate for the negativity that is

subconsciously driving our Behavior what

if we are blind to the real causes of

that are driving us to be who we are He

suggests that before join project

blueprint you do a sad self and

destructive test essentially a pressure

test to determine where you are on the

addiction Spectrum a lot of people don't

think of themselves as addicts I can

quit anytime I want can you last a week

without doing the following eating junk

food deprioritizing sleep social media

Doom scrolling for most people this may

be challenging however Johnson

recognizes the struggle people face if

you look at the D economy so fast food

cigarettes environmental toxins grind

culture there's a huge amount of money

spent he points out that we have

designed a society that we cannot

overcome so if the environment is filled

with unhealthy choices it's no wonder

why it's so hard to be healthy being

unhealthy is the predictable outcome

this is how humans operate from a

biochemical perspective here are the

stimulants available to them here's the

likely reaction of these things of

course and it's no one's fault it's just

that systems that have worked in times

past may require updating you live and

you learn on his health and wellness

podcast dhru pit points out that the

modern food industry comes out of trying

to solve the problem of feeding a lot of

people really freaking fast but now

we're living like hoarders within it

numbing ourselves to our true needs with

no understanding of how to withstand a

Temptation surrounding us and you

populate thousands of options for that

person to readily have and now we expect

our society to be somewhat functional no

way he claims we as humans have a self

harm problem and are destroying our

bodies and other bodies as we do planet

Earth the only way then to solve Health

on an individual Collective and

planetary scale and overcome tribalism

is with a unified purpose of all the

things that you and I could talk about

that we could be doing they all have one

common denominator we're alive it's

challenging because many people people

watching this were probably raised in or

have already been exposed to highly

industrialized environments amongst the

noise but there are some cultures that

live simpler yet longer lives and we may

be able to take notes from them blue

zones are geographical locations where

the lifespan is higher than the average

with lower rates of chronic disease

there is a concentration of centenarians

people who live to over 100 for these

people health is embedded into their

lifestyle the health healthy choice is

unconscious and automatic which is

something Johnson also advocates for Dan

Butner who is an American Explorer

studied these cultures in an effort to

reverse engineer longevity people don't

pursue health or longevity it ensues and

it ensues from the right environment

these people don't do anything special

for their health they simply move

naturally eat wisely regularly connect

with loved ones and have the right

Outlook they don't all eat the same diet

or go to the gym they don't take any

magic pill in fact on the health and

nutrition podcast Zoe Butner states that

this is the biggest longevity myth that

there is a pill or a supplement or a

superfood that's going to be your

Panacea in terms of food Butner did a

met analysis of their diets over the

years and found that there are

commonalities whole grains Greener

Garden veggies tubers nuts and beans he

stresses that we don't need meat and

Johnson would agree I know every

everyone wants high protein everything

but according to the CDC we're getting

double the amount of protein we actually

need are you guys talking about protein

I love protein I love protein too Butner

points out that some of these

populations eat low levels of meat or

fish not because they didn't want it but

most simply couldn't afford it foods for

longevity tend to be peasant Foods the

cheap stuff everybody can afford Butner

explains that this is good news for

inner city people hoping to make a

healthy lifestyle switch

because most people feel like they need

Rich produce and if they can't afford it

the immediate barrier will prevent them

from doing it at all luckily beans and

rice are affordable and have complex

carbs fiber and all the amino acids a

person needs to sustain themselves it's

important to note that fiber and

polyphenols are food for the gut gut

health positively affects the entire

body including our brain however the gut

microbiome is made up of a diversity of

microbes and as epidemiologist Dr Tim

Spectre explains we must feed it

accordingly it's the entirety it's that

diversity not only the food but the

chemicals within each food and the

different fibers there might be a good

gut strengthens the immune system's

disease fighting and body repairing

abilities the immune system makes sure

you live to a long age by picking up

problems early that's in perfect

condition and it's not fighting

inflammation it's dealing with obesity

it's you know it's really focused on its

main job so so help it help you by

eating well furthermore Blue Zone food

is generally homemade made from

unprocessed Whole Foods Grandma's

cooking made with love is passed on

through the generations hopefully this

will prolong my life Butner explains

that these people value the experience

of both cooking and eating together and

in fact that relaxed unrushed communal

setting also helps people avoid

overeating by recognizing when they full

first of all take your TV or your

computer screen out of your kitchen uh

eat together as a family founder and

medical director of the bariatric

Medical Institute Dr Yoni friedhoff

reiterates the social aspects of food in

maintaining a healthy lifestyle I've

spoken at length with him on my podcast

and he also has a book the diet fix that

I highly recommend in terms of exercise

they don't actually do it as suggest

that they don't live with the mechanical

conveniences that we do they walk most

places and us usually the lands have

steep hills they also Garden often so

not only are they outside getting

vitamin D but they are bonding with

nature and their Community gardening is

good for movement eating well and stress

relief as it lowers cortisol they're

moving every 20 minutes or so but

unconsciously probably keeping their

metabolisms burning Butner points out

that less than 24% of Americans get 20

minutes of daily physical activity yet

we spend $150 million per year on on the

fitness industry which nobody uses

meanwhile the blues owners spend zero

Western Civilization has engineered

movement out of our lives but Butner

suggests that we have to intentionally

engineer it back in how can we encourage

people to get up get out and get going

design our streets so it's easy safe and

aesthetically pleasing Parks meeting

places but for the people of blue zones

most of these things are just a

byproduct of having a less technological

Advanced society and the next Factor

contributing to their longevity is no

different social connection a community

in real life who can uplift them they

often live in multigenerational homes

surrounded by family and Elders with

wisdom that said they are intentional

about their immediate Social Circle I

always say you are the five people you

hang around because you pick up each

other's habits but on top of that they

have people they can count on one of the

easiest ways to lower stress is to go

out with your friends to not be alone

with your problems and stew on them

Butner explains that they follow a faith

and believe in a higher power which

allows them to relinquish control and

relieve any burdens that they may bear

they also have purpose and they know why

they wake up in the morning because for

people who wake up and what's my place

in life what should I do today you get

this sort of existential stress the

unemployed I think have it as well and

it's typically not an elaborate purpose

every day they are simply locked in on

their responsibility to their friends

and family Dr Spectre brings up an

interesting idea demonstrated by a civil

servant study that is the Locust of

control and perceived stress basically

where a person sits in the hierarchy of

their workplace AKA how many bosses they

have affects how they feel about their

life if you were at the bottom of that

food chain that person had very little

idea they were in control of their life

the big takea away from Blue zones is

that their environment works with them

and we can set up ourselves for success

by implementing changes within our

ecosystem to encourage healthy behavior

for tips on this check out my other

channel human 2.0 home the healthy

choice is easier cheaper and more

appealing than the unhealthy choice

we're so used to convenience so major

behavioral change has to feel easy or

doable for us otherwise we avoid it

never in my life have I had so much fun

I've never felt more alive as adults we

can understand that as we go through

life and collect experience we often

also collect tension and Trauma within

our bodies minds and thus our Behavior

cell biologist Dr Bruce Lipton explains

the immune system uses a lot of energy

and stress essentially robs that energy

stress hormones shut off the immune

system to conserve the energy to deal

with immediate stress even if it's only

perceived stress or anx anxiety this

makes us much more susceptible to

disease tiir are protective caps at the

end of chromosomes that protect DNA that

also prevent the loss of genetic

information during replication they help

to maintain chromosome stability and

integrity during cell division however

they naturally get shorter as we age

turns out that an enzyme tarase can

actually add more DNA to tiir extending

the length Lipton states that the bottom

line for what determines the ction of

this enzyme is this how much you like

living if you love your life the enzyme

works if you don't love your life the

enzyme doesn't work as explained by Dr

Alisa Appel Recent research shows that

stress and other environmental factors

can lead to epigenetic changes that

affect til's activity and tiir length

but the influence of your mindset works

both ways Placebo can heal you from any

disease no SEO negative thinking can

cause any disease even death he goes as

far as saying that if you believe you're

going to die you will we may shift as a

species from caring about wealth

accumulation and status and power to

simply don't die I like to talk about

living tomorrow because living tomorrow

and living forever they're identical we

must understand that there's a

difference between truly not feeling the

effects of Aging versus feeling it and

overriding it by taking countless

supplements and undergoing countless

Medical Treatments essentially tricking

the body into a longer life through

synthetically produced Vitality I

understand that Johnson's method is

meant to find what works and he thinks

that the solution must be complex a

stacked process of maybe a hundred

different things I do because you have

to think about the body in its entirety

not dying is going to give you some

unknown number of tomorrows for you to

play the games you want to play so it

actually is perfectly aligned with who

you are and what you want to do a good

life and a healthy life isn't an either

or question the real question is do you

want a life of Pleasure and Pain or

actual enjoyment what will bring you

genuine peace and understand that is

that Inner Harmony that is Health if I

could tell you with certainty that

you're 46 now at 50 you guaranteed death

would that make the next four years more

or less

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that's been a word from Dr Chris not

your everyday Ortho where we see one do

one teach one

a

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