World-famous biohacker Bryan Johnson reveals simple free longevity rules
Bryan Johnson (photo: social network X)
48-year-old American influencer Bryan Johnson has gained worldwide fame for his obsession with the idea of eternal youth. Now, the biohacker has changed his stance and is sharing free longevity life hacks, according to a post by the biohacker on the social network X.
What to do for longevity
Johnson previously spent more than $2 million a year on radical medical procedures — from transfusing his teenage son’s plasma into his own body to continuous monitoring of vital signs and consuming only vegetable-based blends.
“This is it. Everything I learned from spending millions on longevity,” the influencer wrote, publishing a list of 42 simple and accessible rules.
The only relatively modern medical addition on his list concerns the use of GLP-class drugs, and only in cases of clinical obesity. All other recommendations are centered around basic human needs.
Main rejuvenation rules from Bryan Johnson
Sleep (Zero rule and health foundation):
Sleep is the most powerful medicine in the world. Spend exactly 8 hours in bed.
Go to bed at the same time every night (before midnight) and sleep in a cool room.
Do not eat right before sleep; dinner should be as light as possible.
Put away all screens and turn off bright lights one hour before bed.
Create an evening routine: a bath, reading a paper book, listening to music, or a light walk.
Nutrition and hydration:
Avoid added sugar (it is almost everywhere) and give up fried food.
The basis of the diet is whole foods: vegetables, fruits, nuts, berries, and legumes.
Alcohol is harmful in any amount.
Finish drinking coffee strictly before noon.
Drink enough water and use a water flosser, dental floss, and tongue scraper twice a day.
Movement and physical activity:
Immediately after eating, take a light walk or do squats (without lifting your feet).
Regularly increase heart rate (cardio) and lift heavy objects (strength training).
Avoid prolonged sitting, always keep your back straight, and do daily stretching.
Mind, habits, and environment:
Get sunlight immediately after waking up, but protect your skin from UV during the day.
Avoid plastic wherever possible.
Regularly ventilate rooms and remove shoes right at the entrance.
Turn off all phone notifications, limit social media, and do not text while driving.
Protect your hearing (the world around us is too loud).
Meet at least one friend once a week.
Learn to breathe during stress and calm your body. The body loves routine, so stick to a schedule.
The influencer concludes his list with the main advice: “Do less… most complex things simply don’t work. Introduce new habits gradually, starting with small steps.”
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