May 25, 2023
Bryan Johnson is a successful entrepreneur, investor, and visionary thinker – and now, based on his incredibly popular age reversal Blueprint here – an icon in the age reversal and longevity communities.
His recent foray into incorporating longevity science into his Blueprint includes results such as:
- 5.1 yrs epigenetic age reversal
- Slowed pace of aging by the equivalent of 31 years
- Now aging slower than the average 10 yr old
- Ideal muscle & fat (MRI)
- 50+ optimal clinical outcome biomarkers
- 100+ markers < chronological age
- Several fitness tests = 18yr old
- Body runs 3°F cooler
Bryan is perhaps best known for co-founding Braintree, a payments company that was sold to PayPal for $800 million in 2013. After the acquisition, Johnson turned his attention to developing the next generation of transformative technologies. He founded OS Fund, a venture capital firm that invests in companies working on scientific breakthroughs to solve some of the world's most pressing problems.
Johnson's passion for using technology to enhance the human experience led him to launch Kernel, a company that is building advanced neural interfaces to augment human intelligence. Kernel's mission is to create a new era of human intelligence by building hardware and software systems that can augment, repair, and improve cognitive function. Johnson believes that these technologies have the potential to fundamentally transform the way we live and work, and could ultimately help us solve some of humanity's greatest challenges.
In addition to his work with Kernel and OS Fund, Johnson is also a philanthropist and supporter of various social and environmental causes. He has pledged to donate at least half of his wealth to charitable causes and is a signatory of The Giving Pledge, a commitment by some of the world's wealthiest individuals to give away the majority of their wealth to address society's most pressing problems.
In this discussion with Bryan, you'll learn how to use deep science and quantification to push the boundaries of what's possible for you in the realms of lifespan and health span.
During our discussion, you'll discover:
-Who is Bryan Johnson?…06:33
- From a corporate background
- Founder of Braintree
- Developed different technologies – Kernel
- Age reversal Blueprint protocol
- Ben’s age reversal strategy at the end of the podcast
- Ben's recent “Age Reversal” article:
-How did Bryan get involved with age reversal?…09:23
- Bryan had his own problem and a philosophical question
- He couldn’t control his eating habits and gained weight
- At the same time was thinking about the future of humanity
- Kernel Company
- Intelligence will permeate all things
- If you can measure the mind, you can rearrange the society around that mind
- A way to build the first mass-market device that can measure the brain and the mind
- Wearable MRI
- Currently in clinical studies
- Exploring early signs of cognitive decline and depression
-Bryan's experience with his age reversal protocol…13:37
- Age Reversal Blueprint
- Bryan’s age-reversal laser treatment
- The results of age reversal strategies
- The reduction in the speed of aging by the equivalent of 31 years
- DunedinPACE
- Bryan’s accumulation age damage is slower than the average 10-year-old
- Slower than 88% of 18-year-olds, 94% of people his chronological age
- Podcast with Dr. Cameron Chesnut:
- TruAge Diagnostics (use code BEN50 to save $50 off your Tru Age Kit)
- Podcast with Ryan Smith:
- Bryan launched Rejuvenation Olympics with Ryan Smith
- Measuring speed of aging – Bryan ranked no. 1
- How Bryan’s kids are responding to the protocol
-Bryan’s diet, supplements, and measuring results…18:48
- 2,000 calories a day
- Vegetables, berries, nuts, and seeds
- Breakfast – cauliflower, broccoli, black lentils, garlic, ginger, mushrooms
- Mid-day – macadamia nuts, flaxseed, walnuts, pomegranate seeds
- Dinner – vegetables, berries, nuts
- Supplements
- 400ml of extra virgin olive oil and dark chocolate
- Every day is the same except for the third meal which varies
- Measuring hundreds of biomarkers – no deficiencies
- Every single ingredient is based on evidence
- Doesn’t eat anything that can’t be measured
- Hungry all the time, but doesn’t experience end drawbacks
- Low body temperature – measures waking body temp every morning
- Diagnosed with hypothyroidism at 21
- Takes iodine
- Currently, all thyroid hormone levels are normal
- Ben takes 3,000-3,500 calories a day
- Raw liver smoothie every morning with bone broth and colostrum
- Lunch is usually fish with vegetables with miracle noodles
- Dinner is grass-fed grass-finished meat or pastured pork with roasted vegetables
- Drinkable ketones (use code BENG to save 20%)
- Bryan tried them and his liver enzymes spiked
- 200% in 90 days
- Bryan takes 100 different supplements a day
- Every supplement has to be justified
- Everything needs to be measured
- Nothing is included just because it's trendy
-Bryan's sleep routine…26:00
- Sleep is essential
- The Kaufmann Protocol: Why we Age and How to Stop it by Dr. Sandra Kaufmann
- The Kaufmann Protocol: Aging Solutions by Dr. Sandra Kaufmann
- Astaxanthin
- NAD
- C60 (use code BEN to save 15%)
- Podcast with Dr. Sandra Kaufmann
- Bryan’s team systematically reviewed every lifespan study
- Arranged by the quality of evidence
- Bryan’s team are experts in their given area
- Measurement is valued above all; the whole thing that enables Blueprint
- A good night's sleep is Bryan’s no.1 priority
- 10 hours of fasting before sleep
- All meals are before noon in a 6-hour feeding window
- Drinks a green giant after waking up with 50 supplements
- Green giant has:
- Collagen peptides (use code BENGREENFIELD to save 15%)
- Kion Aminos
- Kion Creatine
- Cinnamon
- Spermidine
- Workout
- Meals
- Eats breakfast around 7-8 a.m.
- Next meal around 9-10 a.m.
- Last meal 11 a.m.-12 p.m.
- Ben's feeding window:
- First meal around 10-10:30 a.m.
- Last meal around 8:30 p.m.
-Bryan and Ben's biohacks for sleep…33:49
- Turning off 1 hour before sleep is non-negotiable for a good night's sleep
- Blacked-out bedroom
- Every single night is the same
- Goes to bed around 8 to 8:30 p.m.
- No napping
- Ben’s protocol:
-Bryan and Ben's workout protocols…38:18
- 1 hour every day
- Try to flex and stretch every muscle of the body
- Inspired by Ben Patrick’s protocols
- Podcast with Ben Patrick:
- The goal is to reduce aging
- Every day the protocol is the same
- Ben’s workout routine
- Blood flow restriction training – BFR bands and Kaatsu bands (use code BEN to save 5%)
- ARX Device for single set to failure training
- The Vasper circulates cold water through BFR bands
- Sauna
- Cold pool
- X3 Bar or Tonal
- Bryan used blood flow bands but could not justify them
- Bryan’s measuring has a specific objective
- To slow down aging and reverse the damage aging has done
- Blueprint is focused on specific objectives
-Other technologies that Bryan uses on a regular basis…43:03
- Major pillars are:
- Diet
- Pills
- Prescriptions like
- Rapamycin
- Metformin
- Carbos
- α-estradiol-17
- E2, the non-feminizing estrogen
- Exercise
- Sleep
- Bryan's team did not find evidence to use hyperbaric; their analysis found it interesting for acute injury but not for rejuvenation
- Ben’s family routine with the hyperbaric chamber after sauna
- Get an extra 30 to 40 seconds on exhale
- Get an extra 10 to 20 seconds on inhale
- Typical activities for Ben's visitors:
- Sound healing table
- PEMF mat
- Hyperbaric chamber (use code BEN to save big on your hyperbaric chamber)
- BioCharger
- Breathwork parties in the sauna
- Cold pool
- VASPER
-The importance of relationships and community…47:06
- Bryan was raised in a deeply religious community
- Moved around different communities later
- Currently, building his own community around people who are also on the same page
- How does he align his protocol with his children?
- 17-year-old does everything he does
- No “naughty” things in the house
- Other members of the family have their different places in life, different priorities
-Bryan’s olive oil and chocolate selection…49:42
- Extremely particular about everything
- 5 levels of chocolate
- Level 1 – there is at least some chocolate in that bar
- Level 2 – dark chocolate
- level 3 – dark chocolate (un-Dutched)
- level 4 – dark chocolate (un-Dutched) without heavy metals
- level 5 – dark chocolate (un-Dutched), no heavy metals, and with high polyphenols
- Like chocolate, everything they do has 5 layers
- Very hard to find the best products; going to make these products available
- Un-Dutched chocolate is non-alkalized (acidity is not neutralized)
-The last time Bryan ate meat…51:17
- Meat-eater until 3 years ago
- Blueprint diet is the best diet ever and based on data
- Diet created that produces perfect biomarkers
- No tribalism, no opinion, only data
- Plant-based was Bryan’s preference
- Does not mean that meat is bad or meat is not better
- Bryan would love to see someone do it with meat
-Blueprint Protocol and biochemical individuality…52:57
- Blueprint is a demonstration of evidence and measurement
- Discussion on what we do and why we do it
- Eliminate opinion
- Move health and wellness away from infighting among humans and be this dispassionate scientific endeavor
- Huge wins and non-negotiables of the protocol:
- Sleep
- The most powerful anti-aging protocol is to stop self-destructive behaviors at their root
- Take control of self-destructive behavior
- Bryan’s plan for an experiment with 100 people to eliminate self-aided destruction (SAD)
- Start by agreeing on the basic bad things
- Junk food is not good
- Too much food is not good
- Skipping sleep is not good
- Skipping exercise is not good
- Second layer and gray area
- Social media engagement
- Gaming
- 5 different behavioral therapy coaches present their school of thought
- If the activity accelerates your speed of aging, it’s self-destructive
- Tiny Habits: The Small Changes That Change Everything by BJ Fogg
- Mark Manson
- 5 scientists read the same few sets of papers and all five prescribe different protocols
- Settling all discussions with data
-Risk factors to pay special attention to…1:01:40
- Ben’s predisposition to certain diseases
- High predisposition to type 2 diabetes
- Risk for both colon cancer as well as cardiovascular disease
- Buildup of plaque
- Bryan's team is looking at all those factors, every single organ is evaluated according to markers
- Bryan lived a destructive lifestyle in his 20s and 30s
- Body bounced back with some care
- It’s easier to prevent damage than fix it
- Uneven aging of different parts of organs
- Biography of Benjamin Franklin books
-How to manage the protocol and healthy lifestyle when traveling…1:05:53
- Bryan packs his supplements, olive oil, black chocolate, Green Giant, proteins
- Buys vegetables locally
- Other protocols are not done while traveling but dietary intake is followed
- Get high-quality sleep
- Ben’s protocol when traveling
- Search for hotels or Airbnb that have a health food store nearby and pick up:
- Glass bottled sparkling water
- Sardines
- Avocados
- Organic greens
- Dark chocolate
- Rotisserie chicken or salmon (use code BENGREENFIELD20 to save $20) patties
- Search for hotels or Airbnb that have a health food store nearby and pick up:
- For 99% of people, it's not doable for a variety of reasons
- People usually feel overwhelmed
- It's the idea of stopping bad behavior as the most powerful anti-aging intervention
-Blueprint is the best to follow what you do…1:09:01
- Working on a new pamphlet about the philosophy around Blueprint and some contemplations about the future of being human
- Kernel
-Ben’s age-reversal strategies…1:10:37
- Ben's recent “Age Reversal” article:
- Ben has one of the lowest aging rates currently on record
- Movement
- 3 times a week weight training
- 2-3 times a week high-intensity cardio
- Weight training
- Single set to failure
- ARX machine
- Tonal
- When traveling
- X3 Band setup (use code BEN to save $50)
- BFR Bands
- Kaatsu bands (use code BEN to save 5%)
- Katalyst electrical muscle stimulation suit
- 1-2x a month
- When at home, high-intensity cardio on the VASPER
- Intermittent hypoxic training
- LiveO2 machine
- For warm-ups and cool-downs
- Podcast with Ben Patrick:
- Weight training session is about 30-40 minutes 3 times a week
- Cardio 15-25 minutes 3 times a week
- Injury prevention protocol 10-15 minutes every day
- Foam rolling, movement, stretching
- Walking, pickleball, tennis, swimming, sauna, cold, and breathwork
- Sleeping protocol
- 6-7 hours a night
- PEMF mat by BioBalance
- SleepMe cold system (use code BEN to save up to 25%)
- Hapbee magnetic stimulus device
- Apollo Neuro haptic device (use code BG15 to save 15%)
- SleepSpace App (use code GREENFIELD10 to save 10%)
- Supplement protocol before bed:
- Kion Sleep
- Element Health CBD
- Magnesium Breakthrough (use code BEN10 to save 10%)
- When traveling
- Mitozen High Dose Melatonin (use code BEN to save 5%)
- Kion Flex 3 caps
- 20-minute naps in the hyperbaric chamber (use code BEN to save big on your hyperbaric chamber) or PEMF mats
- Compression recovery boots by Hyperice
- NuCalm brain stimulation machine
- Walking on a manual treadmill
- Standing desk
- Earthing / grounding mats
- NanoVi device
- Vielight
- Joovv red light therapy device
- A detox once a week
- Diet
- Low-carb, Mediterranean
- Overnight intermittent fast between 12 and 16 hours
- Quarterly 3-5 days of low-calorie intake or water fasting
- Supplements
- 32oz of water
- Vitamin C and minerals
- Hydrogen tablets
- Electrolytes
- NAD/Spermidine
- Probiotics
- Nootropics for brain support
- Qualia Mind or Nootopia (use code BEN10 to save 10%)
- Later a cup of coffee, cocoa or medicinal mushrooms
- When working out
- Shot of Feel Free (use code BEN40 to save $40)
- Update Energy Drink (use code BEN to save 10%)
- Lucy Nicotine Gum (use code BEN20 to save 20%)
- Breakfast
- Liver, bone broth, colostrum smoothie
- Kion Fish Oil, C60 (use code BEN to save 15%), Kion Creatine
- Podcast with Ian Mitchell:
- Lunch
- Vegetables and fish (use code BENGREENFIELD20 to save $20)
- Ketones (use code BENG to save 20%)
- Adaptogens (reishi mushroom)
- Kion Aminos 10 to 20 grams throughout the day
- Before meals
- Apple cider vinegar
- Digestive enzymes
- Kion Lean before dinner
- Podcast with Phil Micans
- Twice a year peptide 10-day protocol as discussed in the podcast with Phil Micans
- Once a month 2 Senolytic protocol from Qualia (use code SENOBEN to save 15% off any purchase)
- FastVitaminIV at Dr. Craig Koniver's Koniver Wellness
- Stem cell makeovers at the Docere Clinics
- Ozone treatment at Dr. Matt Cook's Bioreset Medical or NextHealth
- Skin and oral health
- Oil Pulling
- Brush teeth once in the evening
- Floss or pick
- Massage
- Clay Mask with red light and derma rolling (use code BG20 to save 20%)
-And much more…
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Click here for the full written transcript of this podcast episode.
Resources from this episode:
– Podcasts And Articles:
- Ben Greenfield’s Latest “Age Reversal” Lab Testing Results, Diet & Supplement Stack, Top Tactics To Slow Aging, Longevity-Enhancing Stacks & Much More.
- The Big Beauty Podcast: Anti-Aging, Hair Growth, Gray Hair, Baldness, Beauty Myths & Beauty Truths, Dermarolling vs. Microneedling, Scars & Stretch Marks, Testosterone, DHT & Much More With Dr. Cameron Chesnut.
- Is This The Most Advanced Anti-Aging Analysis & Epigenetic Diagnostic Test Of The Future?
- The 7 Different Reasons You Age (& Potent, Proven Molecules To Enhance Longevity & Slow Aging)
- How To Get Rid Of Knee Pain Forever, The Best Knee Rehab Exercises, The Ancient Chinese Technique To Keep Your Knees Young & More With Ben Patrick, The “Knees Over Toes Guy.”
- Quantum Biology, Breaking Performance Records, Reversing Alzheimers, Ozone Suppositories, Frog Poison & More With Crazy Mad Scientist, Biohacker & Inventor Ian Mitchell.
- The New Darlings Of The Anti-Aging Industry & The Russian’s Secret Age Reversal Weapon: Peptide Bioregulators With Phil Micans.
- How I “Turned On” My Butt: Why My Posture Completely Sucked And How I Fixed It Fast.
– Books:
- The Kaufmann Protocol: Why we Age and How to Stop it by Dr. Sandra Kaufmann
- The Kaufmann Protocol: Aging Solutions by Dr. Sandra Kaufmann
- Tiny Habits: The Small Changes That Change Everything by BJ Fogg
- ATG for Life by Ben Patrick
- Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence by Eric Goodman
– Gear, Equipment, Devices, And Apps:
- HBOT (use code BEN to save big on your hyperbaric chamber)
- PEMF mats
- BrainTap (use code BTPARTNER2023 to save $100 off the BrainTap Power Bundle and the BrainTap Headset)
- Oura ring
- BFR bands
- Kaatsu bands (use code BEN to save 5%)
- ARX Device
- Vasper
- Sauna (mention Ben Greenfield at checkout save $500 OFF regular prices and receive a free gift)
- Cold pool (use code BENFORGE to save $350 on the personal use model and code BOUNDLESS to save $500 on the PRISM Forge)
- X3 Bar (use code BEN to save $50)
- Tonal
- Biobalance Acoustic Mat
- PEMF mat
- BioCharger
- Katalyst
- LiveO2
- Foam Roller
- SleepMe (use code BEN to save up to 25%)
- Hapbee
- Apollo Neuro (use code BG15 to save 15%)
- SleepSpace App (use code GREENFIELD10 to save 10%)
- Hyperice
- NuCalm
- Standing Desk
- Earthing And Grounding Mats
- NanoVi
- Vielight
- Joovv (use code BEN for an exclusive discount on your first order)
- Power Plate
– Food And Supplements:
- Fresh Pressed Extra Virgin Olive Oil
- Dark Chocolate
- Bone Broth and
- Kion Colostrum
- Miracle Noodles
- HVMN Ketone IQ (use code BENG to save 20%)
- Astaxanthin
- NAD/Spermidine
- C60 (use code BEN to save 15%)
- Collagen peptides
- Kion Aminos
- Kion Creatine
- Cinnamon
- Bottled Sparkling Water
- Sardines
- Organic Greens (use code BEN to save 20%)
- Kion Sleep
- Element Health CBD (use code BEN15 to save 15%)
- Magnesium Breakthrough (use code BEN10 to save 10%)
- Mitozen High Dose Melatonin (use code BEN to save 5%)
- Kion Flex
- Activated Charcoal
- Vitamin C
- Quinton (use code GREENFIELD to save 10%)
- Hydrogen Tablets (use code GREENFIELD to save 10%)
- LMNT Electrolytes
- Probiotics (use code BEN to save 25% on your first month's subscription)
- Qualia Mind (use code BGF to save 15%)
- Nootopia (use code BEN10 to save 10%)
- Kion Coffee
- Cocoa
- Four Sigmatic Mushrooms
- Feel Free (use code BEN40 to save $40)
- Update Energy Drink (use code BEN to save 10%)
- Lucy Nicotine Gum (use code BEN20 to save 20%)
- Kion Fish Oil
- Apple Cider Vinegar
- Digestive Enzymes
- Kion Lean
- Red Yeast Rice Extract
- Niacin
- CoQ10 Enzyme
- Annatto-GG
– Other Resources:
- Oil Pulling
- Clay Mask (use code BG20 to save 20%)
- DunedinPACE
- TruAge Diagnostics (use code BEN50 to save $50 off your Tru Age Kit)
Episode Sponsors:
HVMN: Visit hvmn.com/BenG and use code BENG20 for 20% off any purchase of Ketone-IQ️.
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Do you have questions, thoughts or feedback for Bryan Johnson or me? Leave your comments below and one of us will reply!
I’m not sure I think person is a good representation of a healthy longevity protocol. For one, 45 isn’t really old enough to get measurable results. And secondly, a mostly vegan diet that is essentially shutting his natural hormone production down is nothing I would try. I’m actually surprised Ben interviews in. Many of the techniques are applied with older individuals who have a much healthier and realistic approach to longevity.
Excuse the typos
What is the peptide bioregulator source?
I’m a psych doc, and listening was concerned about people listening, trying this, and developing an eating disorder. Some of the things Bryan experiences, feeling cold, hungry all the time, obsessed about amount , and type of food eaten are descriptive and symptomatic of an eating disorder. Most of us could not afford the type of monitoring that Bryan has, and attempts to replicate this on our own could end up on a destructive spiral.
Best wishes for Bryan and all on this journey, but is high risk venture.
It’s only an eating disorder if it’s causing him psychological & physical harm, body image issues, is effecting his relationships and enjoyment of life. He sounds like he’s happy and enjoys his family and biohacking lifestyle.
Feeling cold and hungry is good for us!
Which dark choc brand is the lowest in heavy metals and most healthy that Bryan recommends?
I don´’t know. He’s 45, has hypothyroidism, needs TRT, and takes 100+ supplements daily, mmmmm.
Maybe plant based is not the way to go.
And does young blood.
Or maybe it is,he do what is best for him and his health,in the end he messures everything and look at data,not what some guru or ‘expert’says
The only option to this is to eat dead bodies and who could bear to do that?