The best advice in life is often free.
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After spending millions in pursuit of the fountain of youth, tech entrepreneur-turned-longevity-influencer Bryan Johnson shared his top health hacks in an X post on Wednesday.
“This is it. Everything learned spending millions on longevity,” he wrote, before enumerating a list of 41 of his top recommendations — many of which boil down to basic, low-cost habits we already knew, like sleeping well, exercising regularly, eating healthy foods, and avoiding risky behaviors that can cut a life short.
In other words, Johnson’s million-dollar longevity playbook is surprisingly accessible (and affordable). Here’s the full list:
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.
The list excludes the more eccentric health habits that Johnson has adopted in his own life.
The 48-year-old multimillionaire adheres to a $2 million-a-year antiaging protocol known as Project Blueprint. Johnson and his doctors have said the program helped him restore his heart to that of a 37-year-old, tighten his skin to that of a 28-year-old, and restore his lung capacity to that of an 18-year-old.
As part of that regimen, he eats his first meal of the day at 6 a.m. and his final meal at 11 a.m. He also takes a host of supplements, including zinc, turmeric, and lithium, and eats 1,977 calories a day — spending $44.91 on food and $11.24 on supplements.
Johnson has also said he works out for 45 to 60 minutes every day, focusing on slowing aging and maintaining overall health rather than on performance or muscle gain. His routine combines moderate cardio, high-intensity intervals, and a daily circuit of 30 familiar strength exercises.
He’s experimented with many other things too, including, in November, attempting and measuring the effects of a near-heroic dose of psilocybin mushrooms.
That, however, did not make his list of 41 recommendations.
