DH

[Bryan Johnson @bryan_johnson]

This is it.
Everything learned spending millions on longevity.

From: Your Immortal Unc and Auntie.
To: Our Immortal nieces and nephews.

0. Sleep is the world's most powerful drug.
1. Be in your bed for 8 hours
2. Same bedtime every night, any time before midnight
3. Don’t eat right before bed
4. Calm foods for dinner
5. No screens 1 hour before bed
6. Avoid added sugar (be aware it’s in everything)
7. Avoid all things in an American convenience store
8. Avoid fried foods
9. Shoes off at the door
10. Eat whole foods, particularly veggies fruits nuts legumes berries
11. Walk a little after meals or air squats
12. Get your heart rate high routinely
13. Lift heavy things
14. Stretch daily
15. Water pik, floss, brush, tongue scrape, morning and night
16. Make an effort to drink water
17. Get sunlight when you wake up (UV is low)
18. Protect skin in midday sun
19. Stand up straight
20. See at least one friend once a week
21. Avoid plastic where you can (in all things)
22. Circulate air in rooms
23. When stressed, breathe, learn to calm your body
24. Go to the dentist
25. Avoid sitting for long times
26. Protect your hearing, the world is too loud
27. Alcohol is bad for you
28. Finish coffee before noon
29. Avoid bright lights after sunset
30. If obese, look into a GLP
31. Sleep in a cold room
32. Texting while driving is dangerous
33. Turn off all notifications
34. Limit social media use
35. Don’t smoke anything
36. If you struggle to sleep, read a physical book before bed
37. 1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music
38. The body is a clock and loves routine. Have a daily morning and evening schedule.
39. Avoid long distance travel where you can
40. Baby steps first: incorporate new things slowly
41. Do less… most things don’t work.

Bonus points if you get your blood checked.

Start here, it will change your life.

[DH @QJongo]

@TheAvaxCard hi any plans for this to come to the UK?

[Bryan Johnson @bryan_johnson]

"the poison was never forced, it was offered gently, until you forgot it was poison at all"

mark twain

[DH @QJongo]

@bryan_johnson What would you say worked best for your visceral fat? Struggling to get mine down.

[DH @QJongo]

@sama Or maybe, I will be helping it with whatever it wants

[DH @QJongo]

@AmanHasNoName_2 @sama Health and wellbeing

[DH @QJongo]

#NewProfilePic

[DH @QJongo]

Cat torturers, I implore you, look after a cat you adopt properly for once, treat it with care for one year, the kindness and love the cat will give you will make you seriously regret the awful things you've done. #CatTorture #FelineGuardians

[Bryan Johnson @bryan_johnson]

Dry sauna is likely superior to wet sauna

Dry (Finnish) sauna delivers low-humidity heat, so your skin hits 40 °C in minutes while core creeps up only ~1 °C. That gradient shunts up to 70 % more cardiac output to the skin, mimicking moderate-intensity cardio without moving a muscle.

1. Enhanced Blood Flow: The heart pumps up to 70% more blood, similar to intense aerobic exercise (zone 3), with 50-70% of this increased flow re-directed to the skin, promoting vasodilation and improved skin circulation.

2. Increased sweating and detoxification: To maintain a stable core temperature, the skin produces 0.6-1 kg of sweat per hour, facilitating significant detoxification.

3. Improved heat tolerance: The body becomes better at handling heat, leading to a lower core body temperature (offering metabolic advantages) and an increased capacity for efficient sweating in hotter climates.

4. Activation of heat-shock proteins: The skin experiences substantial heat shock protein activation, while a modest 1°C increase in core temperature is sufficient to activate these proteins without the risk of hyperthermia.

5. Longer exposure at higher temperatures: dry saunas are more tolerable for longer durations and at higher temperatures, allowing users to maximize the benefits at minimal risk.

[DH @QJongo]

@bryan_johnson If I can be preserved again. Like a food produce which has previously been frozen and defrosted without affecting the quality of the product.

[DH @QJongo]

@bryan_johnson I don't know if my nighttime erections were for the right reasons

[Michael McFaul @McFaul]

Trump, Vance & others either have forgotten or never knew that Zelensky signed a ceasefire agreement with Putin in 2019. Three years later, Putin launched his full-scale invasion. So, signing another ceasefire with no security guarantees feels like suicide for Ukrainians.

[Bryan Johnson @bryan_johnson]

It's Jan 24th and you motherfuckers are back in bad habits. Aren't going to bed on time, eating too much food, and haven't exercised in days. You scroll too much, eat too close to bedtime, and your mental health is not great. Get your shit together.

Life systems and habits will get you there. Never trust yourself to make the right decision. You won't. Trust systems to save you from yourself.

1. Build your life around sleep. High quality sleep boosts your willpower which you need to build these new systems.

2. Exercise every day. No excuses.

3. Just one simple thing on food: eat your final meal of the day 2-4 hours before bed.

Show yourself some respect and master these three basics.

[DH @QJongo]

@bryan_johnson Stage 4 I reckon, nearly there

[DH @QJongo]

@bryan_johnson Why is the nutty pudding blue? Like me?...
Moo...

[DH @QJongo]

@dainihon35 You can tell this is fake from how low India is on the list. Maybe the crimes just are not reported.

[Bryan Johnson @bryan_johnson]

Cinnamon can have dangerously high levels of heavy metals. For this reason, I only consume cinnamon that has a third party lab result. I'd suggest no one consumes cinnamon without a third party lab report.

[Bryan Johnson @bryan_johnson]

My team and I created a food guide (v1). We based it on evidence, using the heuristic that every calorie must fight for its life.

What do you think?

[Bryan Johnson @bryan_johnson]

Why I consume extra virgin olive oil and macadamia nuts: they function as natural Ozempic.

Mono-unsaturated fatty acids (MUFAs) are abundant in extra virgin olive oil (EVOO), macadamia nuts, and avocados.

High intake of mono-unsaturated fatty acids (MUFAs) is associated with a 6% reduction in all cause mortality risk, compared to an 8% increase for high intake of saturated fats.

Replacing saturated fats (5% of total calorie intake) with MUFAs was associated with a 15%, 10%, and 11% decrease in all-cause, heart disease, and cancer mortality risk.

MUFAs including oleic acid in olive oil and palmitoleic acid in macadamia nuts, have plenty of observational and interventional clinical evidence supporting their roles in promoting longevity and preventing age-related diseases.

A landmark interventional trial showed that regular consumption of MUFAs with a mediterranean diet lowered the risk of cardiovascular disease by 31% or 28%, for extra virgin olive oil (containing MUFAs as oleic acid) and  Nuts (Mix of MUFAs and PUFAs), respectively.

Macadamia nuts and extra virgin olive oil are both longevity nutrients that mitigate the risk factors and lower the risk of multiple age related diseases, they also function as natural Ozempic to help maintaining optimal weight and metabolism.

[Bryan Johnson @bryan_johnson]

I love Saturday's. What my morning looked like today and simple lessons you can take away.

+ Saturday morning starts Friday at noon when I have my last meal of the day. Eating earlier is the single best thing I've ever done to improve sleep. By bedtime my body is finished digesting and my resting heart rate is in the mid 40s. The lower my resting heart rate, the better I sleep. The higher my resting heart rate, the worse my sleep. You can't just want good sleep. You need to build life systems to get good sleep.

+ Friday 7 pm - finished work. Wind down time with family and friends. Red light is on at the house. Soothing music.

+ Friday 8:30 pm - in bed. The body loves consistency and routine and will reward you with powerful sleep abilities. It takes time for your body to get into a habit and rhythm but when you lock it in, you'll unlock your body's ability to perform in sleep. It's all about habits and consistency. Be to be on time every night within 30 minutes of your chosen time. You don't need to go to bed at 8:30 pm. Pick your time and be consistent.

+ Saturday 5:00 am - I feel restored and energetic. 97% sleep score today.

+ 10,000 lux in eyes
+ hair serum (growth factors) applied and then 6 minutes of 312 laser diodes hair growth cap (blueprint growth factors out soon, we've been working on this for a year now, best thing I've done for hair growth). Before bed I applied 5% minoxidil, a concoction by rootsbyga
+ blueprint longevity mix + longevity protein + collagen peptides + supplements
+ 60 min strength, flexibility and balance
+ 30 min of high intensity interval training
+ 90 minutes of HBOT at 2 ATA 100% oxygen for 20 minutes with 5 min breaks
+ listening to The Silk Roads (second time through)
+ now, focused work

Create daily life systems so that you don't need to make decisions. When you wake up, work out. It's the first thing you do, no matter what. Nothing happens before you work out.

Map out food for the day. Try to avoid putting yourself in a situation where you don't know what you're going to eat and then you're forced to take inferior options and are at greater risk of eating things that are not good for you. It takes a little forethought to plan out the systems but once you get them in place, you'll feel liberated to do more things in life.

In good health, you will be a better entrepreneur, builder, partner, citizen, friend, parent, child and builder of the future.