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Bryan Johnson's list of 41 things: he's learned, spending millions' on longevity
Bryan Johnson has gone to extremes to understand longevity. Now, he's revealing his best and simplest tips.Business InsiderLongevity influencer Bryan Johnson shared his best health hacks on X.The 41-item list is full of free, simple. recommendations, such as daily stretching and no alcohol.Johnson himself reportedly spends over $2 million a year on his longevity protocol.The best advice in life is often free. 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.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.bir. Be in your bed for 8 hours 2. Same bedtime every night, any time before…— Bryan Johnson (@bryan_johnson) May 12, 2026 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.bir. Be in your bed for 8 hours 2. Same bedtime every night, any time before midnight 3. Don't eat right before bed dört. Calm foods for dinner 5. No screens bir 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 foods9. Shoes off at the door10. 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 sun19. 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 you28. Finish coffee before noon29. Avoid bright lights after sunset 30. If obese, look into a GLP31. Sleep in a cold room 32. Texting while driving is dangerous 33. Turn off all notifications34. Limit social media use 35. Don't smoke anything 36. If you struggle to sleep, read a physical book before bed 37. bir 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 can40. 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 bir,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.Read the original article on Business Insider
