Bryan Johnson Thinks He Can Live Forever! | Dr Chris Explains The $2M Anti-Aging Routine
Summary
TLDRThe 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
💡 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.
🌱 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.
🛠️ 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.
🧬 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.
🏋️♂️ 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.
🥗 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.
🧴 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.
💊 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.
🛌 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.
🌱 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.
Mindmap
Keywords
💡Aging
💡Longevity
💡Biomarker
💡Inflammation
💡Mediterranean Diet
💡Exercise
💡Sleep
💡Supplements
💡Posture
💡Stress
💡Blue Zones
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
enjoyable if you enjoyed the video be
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prevent injury otherwise as always
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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