Bryan Johnson isn’t your average guy. You might have seen him featured in the Netflix documentary Don’t Die where he sets out on an extraordinary mission: to turn back the clock on aging. In his quest to stay young, healthy, and live longer, Bryan has become famous for a wildly ambitious daily routine that includes a strict diet, a ton of supplements, an intense exercise regimen, and a lot of science-backed research.
But is his routine the future of health and longevity, or is it all just a bit too much? Let’s dive into what Bryan’s doing and whether it’s something the average person should try.
Who is Bryan Johnson?
Bryan Johnson is a tech entrepreneur who made a fortune when he sold his company Braintree, which was responsible for building PayPal’s payments system. After his big win in business, Bryan decided to shift gears and focus on a personal goal: slowing down his aging process.
His goal is simple—live as long as possible while keeping his body in the best shape possible. He wants to feel young, healthy, and energetic as he ages. To achieve this, he’s gone all-in on a combination of diet, exercise, supplements, and cutting-edge medical treatments.
The Anti-Aging Diet: What’s Bryan Eating?
Bryan Johnson’s diet is not something you’ll see every day at your local fast food joint. His meals are designed specifically to help him reverse aging and optimize his health. He eats a plant-based diet with a heavy focus on foods that are low in sugar and high in nutrients. His goal is to feed his body the healthiest and most age-defying nutrients possible.
In the documentary, Bryan talks about how he follows a 2,250-calorie diet every day, carefully measured to maintain his current body weight while getting the most out of every meal. He’s not just eating for enjoyment—everything he eats serves a specific purpose to fuel his body and fight the aging process.
Here’s a rough idea of what he eats:
- Breakfast: Smoothies packed with various superfoods, like blueberries, flax seeds, kale, and other nutrient-dense veggies.
- Lunch: A bowl full of leafy greens, beans, nuts, and other plant-based ingredients, with a focus on keeping his blood sugar levels steady.
- Dinner: A lighter, plant-based meal—think quinoa, avocado, and steamed veggies.
Bryan’s last meal is at 11 a.m. He says that this gives him top-quality sleep. Also, this routine allows his body to focus on repair and regeneration instead of digestion while sleeping.
Exercise: Bryan’s Intense Routine
When it comes to exercise, Bryan doesn’t mess around. His routine is a mix of cardio, strength training, and flexibility exercises, all with the goal of maintaining muscle mass, keeping his heart healthy, and improving his flexibility.
He works out every day, with a combination of high-intensity interval training (HIIT) sessions, weightlifting, and yoga. Each workout is designed to push his body to its limits while keeping things balanced and sustainable over the long term. The goal is to strengthen his heart, build lean muscle, and stay as flexible and agile as possible.
Bryan’s also big on recovery—he believes that rest is just as important as exercise. His routine includes plenty of sleep, as well as using high-tech recovery methods like cryotherapy (exposing the body to cold temperatures) to reduce inflammation and speed up muscle recovery.
The Supplements: Is Bryan Taking Too Many?
Okay, here’s where things get a little wild. Bryan’s daily supplement routine is like a mini pharmacy. He takes around 30 different supplements every single day. These include vitamins, minerals, antioxidants, and other age-defying substances. Some of the most notable supplements in his routine include:
- NMN (Nicotinamide Mononucleotide): This supplement is known for boosting NAD+ levels, which are linked to energy production and cellular repair. It’s often used in anti-aging circles.
- Resveratrol: A compound found in red wine (though Bryan doesn’t drink wine), resveratrol is thought to have antioxidant properties that can help reduce inflammation and support longevity.
- Collagen: This is important for skin elasticity and joint health. As we age, our bodies produce less collagen, so taking supplements can help maintain youthful skin and strong joints.
- Vitamin D3: For overall health, especially bone health and immune function, Bryan takes a high dose of vitamin D3.
- Omega-3 fatty acids: These are great for brain function, heart health, and reducing inflammation.
The idea behind taking so many supplements is that it helps to optimize his body’s systems—whether it’s boosting energy, reducing inflammation, or supporting his cells at a molecular level. However, taking so many supplements raises an important question: Is this good or bad for your body?
Can Taking So Many Supplements Be Harmful?
While supplements can certainly help fill in nutritional gaps, there’s always the risk of overdoing it. Not all supplements are necessary for everyone, and taking too many could lead to side effects or even interfere with the body’s natural balance. For example, some supplements can interfere with medications, while others might cause digestive problems, headaches, or even toxicity when taken in high doses over time.
Bryan’s approach is highly personalized, and it’s based on scientific research and consultations with doctors. He’s closely monitoring how his body reacts to these supplements and adjusting his routine as needed. So, while taking supplements can be beneficial for some people, it’s important to remember that everyone’s body is different.
If you’re thinking about taking a lot of supplements like Bryan, it’s a good idea to talk to a healthcare professional first to make sure it’s the right choice for you.
The Health Results: Is It Working?
Bryan Johnson has been following his anti-aging routine for a while now, and the results are impressive. He claims that his blood work shows that he’s reversing the effects of aging, with lower cholesterol, better heart health, and improved blood sugar levels. In fact, he even says that his biological age (the age of his cells) has dropped by several years since starting his routine.
But, of course, there’s no guarantee that everyone will get the same results. Bryan’s body is unique, and his lifestyle is ultra-disciplined. What works for him may not work for someone else. Plus, while his blood work looks great now, it’s too early to know if his routine will have long-term effects, or if he’ll experience any negative consequences down the line.
Should You Follow Bryan’s Regime?
Well, it depends. On one hand, eating a healthy, plant-based diet, exercising regularly, and taking care of your body are all great habits that anyone can benefit from. However, Bryan’s routine is incredibly intense and time-consuming. It’s not something that would be easy for most people to maintain, especially with the need for so many supplements and the high level of commitment involved.
Also, as we mentioned earlier, taking a large number of supplements isn’t necessarily a good idea for everyone. It’s important to focus on a balanced lifestyle, rather than copying someone else’s routine to the letter.
Can This Routine Be Sustained in the Long Run?
Bryan’s routine is definitely intense, but it’s not entirely out of reach for someone who’s highly motivated and has the resources to invest in their health. But whether or not it’s sustainable long-term is something we’ll have to wait and see. It’s a lot of work, and life can get busy. Plus, as we age, our needs might change, and we might not have the same energy or time to devote to a regimen like Bryan’s.
Final Thoughts: Is It Worth It?
Bryan Johnson’s mission to reverse aging and live longer is ambitious, and he’s certainly making strides with his health. His routine, which includes a super healthy diet, intense exercise, and lots of supplements, may offer benefits for some people. However, it’s not a one-size-fits-all solution, and it’s important to be realistic about what’s possible for you.
The key takeaway is that taking care of your body, eating nutrient-dense foods, exercising regularly, and getting enough sleep are all great ways to stay healthy and age well. Whether or not you want to take the extra step and follow Bryan’s exact routine is up to you. Just remember: moderation, balance, and personalization are key when it comes to health and longevity.
So, would you try Bryan Johnson’s anti-aging routine? Maybe take a few lessons from it and see what works best for you!