Bryan Johnson’s 6 Affordable Habits to Slow Aging and Improve Life Expectancy

At age 46, Bryan Johnson is aging slower than 99% of 20-year-olds.

He spends over $2 million a year on his anti-aging protocol, but you don’t have to.

Just focus on these 6 habits that everyone can afford (he credits most of his results to these):

1. Don’t smoke.

“It’s the worst thing for your health.”

2. Engage in 6 hours of exercise weekly

“The type doesn’t matter as long as you’re active.”

Bryan works out 1 hour daily with a mix of weight lifting, cardiovascular exercises, and stretching to flex every muscle.

3. Follow a Blueprint or Mediterranean-like diet

His diet protocol is inexpensive and open-sourced on his website.

“Every calorie in my diet must serve a specific function in the body.”

For breakfast, he eats broccoli, cauliflower, lentils, garlic, ginger, and hemp.

His second meal includes macadamia nuts, walnuts, flaxseed, pomegranate juice, sunflower nuts, almonds, berries, and pea protein.

His third meal consists of berries, nuts, and seeds

4. Maintain a BMI between 18.5 and 22.5

5. Consume little to no alcohol

6. Prioritize sleep

These last 3 are self-explanatory.

Bryan says following these six steps can extend life expectancy to roughly 92 years.

Summary: Adopting 6 affordable habits —

• No smoking

• Regular exercise

• Healthy diet

• Maintaining a healthy BMI

• Minimal alcohol consumption

• Good sleep

can significantly enhance your longevity and overall health

Note:

I don’t agree with everything in Bryan’s protocol (for example, avoiding the sun). But his results are hard to ignore.

Bottom line is his habits are far better than most people and serve as a good blueprint (pun intended) to follow.

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