The Man That's Ageing Backwards: "I Use My Son's Blood To Reverse My Age! I'm Now 18!" Bryan Johnson
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Steven promotes Lufthansa Allegris Business Class cabin with five different seat types engineered for different traveler needs.
“Lufthansa Allegris Business Class has five completely different seats
CaveatsSponsored content; limited availability on selected routesCertaintyexplicitrecommendation -
Bryan credits reading 100+ biographies throughout history for his ability to think on centuries-long timescales and recognize patterns of human behavior.
“My education has come from biographies
Certaintypersonal onlypersonal use -
Bryan says 'driving is the most dangerous thing I do' aloud every time he enters a car as a reminder to avoid distraction.
“every time I get into a car, I have a ritual
DosageSay aloud upon entering carCertaintypersonal onlypersonal use -
In a protocol
Bryan goes to bed at exactly the same time every night (8:30pm), no exceptions, and treats sleep as the non-negotiable anchor of his life.
“sleep happens every single night at the same time. No exceptions ever
DosageSame bedtime every night (Bryan's is 8:30pm); no exceptionsCaveatsRequires social trade-offsCertaintyexplicitstrong endorsement -
In a protocol
Bryan eats only between 6am and 11am, finishing his last meal ~9+ hours before bed to improve sleep quality.
“my last meal of the day is at 11am
DosageEating window 6am-11am; finish eating ~9+ hours before bedCaveatsSome people sleep better eating closer to bedtimeCertaintypersonal onlypersonal use -
Organic (prompted) In a protocol
If feasible, sleeping in separate rooms from a partner substantially improves sleep because wake events are costly and bedtime/sleep hygiene negotiation is hard.
“it is substantially better because trying to negotiate with another person their bedtime
CaveatsMany people don't have the luxury of separate roomsCertaintyhedgedrecommendation -
In a protocol
Use a temperature-controlled mattress/room; Bryan starts at 78°F, sleeps at 71°F, and rises to 73°F for REM.
“Temperature controlled room and. Or mattress
Dosage78°F at bedtime, 71°F mid-sleep, 73°F for REM (Bryan's settings)Certaintyexplicitrecommendation -
In a protocol
Take an hour to wind down before bed and avoid working right up to sleep, which causes rumination and light sleep all night.
“I try to have an hour wind down time every night
Dosage~1 hour wind-down before bedCertaintypersonal onlypersonal use -
In a protocol
Bryan avoids flour of any type because it elevates resting heart rate and reduces deep sleep by about 50%.
“Flour of any type wrecks my sleep
CaveatsBryan's individual response; n=1Certaintypersonal onlypersonal use -
In a protocol
Bryan assigns himself a problem to think about before bed and finds his brain solves problems better during sleep than waking.
“I now have my very best thoughts in life in my sleep
Certaintypersonal onlypersonal use -
In a protocol Alternative
Bryan used a left-tragus vagus-nerve stimulator for HRV with only minor non-sustained effect.
“neural stem which is on the left tragus
CaveatsLimited effectCertaintyhedgedmild caution -
Organic (prompted)
Bryan tried plasma exchange (donor plasma transfusion) for longevity/cognitive decline; saw no measurable effect on himself but possibly useful for older recipients like his father.
“plasma exchanges surfaced as a potential option
DosageLikely needs multiple successive treatmentsCaveatsEvidence is emergent; didn't work on Bryan but his markers were already youthfulCertaintyspeculativemild caution -
Organic (prompted) In a protocol
Alpha-ketoglutarate is among the more advanced longevity compounds Bryan takes daily.
“more advanced things like alpha ketoglutarate
Certaintypersonal onlyoffhand mention -
In a protocol
Bryan eats about 2,250 calories per day and considers caloric restriction one of the best-evidenced longevity interventions.
“caloric restriction has compelling evidence
DosageBryan: ~2,250 kcal/dayCertaintyexplicitstrong endorsement -
Endorses Super Veggie (broccoli, cauliflower, black lentils, garlic, ginger, hemp seeds) food · Bryan Johnson ▶ 1:12:40In a protocol
Bryan's daily 'Super Veggie' dish: broccoli, cauliflower, black lentils, garlic, ginger, hemp seeds — about 70 lbs of vegetables per month.
“broccoli, cauliflower, black lentils, garlic, ginger, hemp seeds
Dosage~70 lbs vegetables per monthCertaintypersonal onlypersonal use -
Endorses Dark chocolate (undutched, tested for heavy metals, high polyphenol) food · Bryan Johnson ▶ 1:12:45In a protocol
Choose dark chocolate that is undutched, tested for heavy metals, and high in polyphenols — not Snickers — to get any health value.
“dark chocolate undutched, test for heavy metals, and has a high polyphenol count
CaveatsWithout all qualifying criteria, chocolate is inferior nutritionallyCertaintyexplicitrecommendation -
Endorses Nutty Pudding (macadamia, walnuts, flaxseed, sunflower lecithin, pomegranate juice, berries, pea protein) food · Bryan Johnson ▶ 1:13:05In a protocol
Bryan's Nutty Pudding dish combines macadamia nuts, walnuts, flaxseed, sunflower lecithin, pomegranate juice, berries, and pea protein.
“macadamia nuts, walnuts, flaxseed, sunflower lechen, pomegranate juice, berries, and pea protein
Certaintypersonal onlypersonal use -
In a protocol
Bryan consumes three tablespoons of extra virgin olive oil daily as part of his protocol.
“three tablespoons of extra virgin olive oil
Dosage3 tablespoons per dayCertaintypersonal onlypersonal use -
Organic (prompted) In a protocol Alternative
Bryan trialed NR for 90 days; like NMN, it pegged his intracellular NAD to age-18 levels.
“I did 90 days on NR... both were basically effective
DosageTitrate to measured intracellular NADCaveatsMeasure to confirmCertaintyhedgedrecommendation -
Organic (prompted) In a protocol
Bryan trialed NMN for 90 days and showed it raised his intracellular NAD to age-18 levels; he says NMN and NR work about equally well.
“I did 90 days on NMN... both were basically effective
DosageTitrate dose to measured intracellular NAD levelsCaveatsMeasure to confirmCertaintyhedgedrecommendation -
In a protocol
Bryan recommends following his Blueprint protocol exactly as a starting point for longevity, since it's measured and data-driven rather than guru-opinion.
“Do exactly what I've published.
DosageFollow the published Blueprint protocol, then measure biomarkers and iterateCaveatsWhat works for Bryan is for him; others should measure and adaptCertaintyexplicitstrong endorsement -
Endorses High-frequency electromagnetic pelvic floor stimulation device device · Bryan Johnson ▶ 1:15:15
Bryan uses a high-frequency electromagnetic pelvic-floor stimulation device originally to strengthen his bladder; reports a side effect of increased nighttime erections.
“high frequency electromagnetic stimulation device... stimulates my pelvic floor
Certaintypersonal onlypersonal use -
In a protocol
Bryan uses potassium chloride instead of sodium salt on his food.
“I use potassium chloride. No salt
Certaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Bryan eats zero added/processed sugar; says highly processed white or cane sugar provides no value to the body.
“Zero sugar... highly processed white sugar or cane sugar, there's no value
DosageZero processed sugarCaveatsSugar from whole fruits like berries is fineCertaintyexplicitstrong warning -
Organic (prompted) In a protocol
Bryan uses a testosterone patch to keep testosterone in normal range (6-800) since caloric restriction lowers it.
“I do a testosterone patch
DosageTargeting 600-800 ng/dL normal rangeCaveatsAiming for normal, not supraphysiologicalCertaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Bryan uses a custom topical formulation containing minoxidil applied nightly to prevent hair loss and encourage hair growth.
“custom formulation... basically has minoxidil and a few other things
DosageApply topically at night, rub into scalpCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Bryan wears a red light therapy cap for six minutes every morning to support hair growth.
“red light therapy cap I wear every morning for six minutes
Dosage6 minutes every morningCertaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Bryan gets PRF scalp injections (blood drawn, spun, reinjected into scalp) every 1-3 months for hair preservation.
“I do prf. So I inject, I get blood drawn, spun up, and then re Injected into my scalp
DosageEvery 1-3 monthsCertaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Bryan notes oral finasteride can cause sexual side effects; he hasn't encountered libido compromise in his protocol via the dosage approach used.
“if they're taking finasteride, which Is an oral, then it does have sexual side effects
CaveatsOral form linked to sexual side effectsCertaintyhedgedmild caution -
Organic (prompted)
Bryan focused on building muscles to maintain upright posture after discovering narrow jugular veins were creating intracranial pressure when slumped.
“I became obsessed with posture to avoid having some catastrophic event
CaveatsEvidence is limited but suggestiveCertaintyexplicitstrong endorsement -
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CaveatsSponsoredCertaintyexplicitrecommendation