7 proven methods Bryan Johnson biohacker uses to reverse aging
Discover Bryan Johnson’s top 7 longevity and anti-aging biohacks, including his approach to optimizing sleep, diet, supplementation, exercise, and gene therapy.
November 29, 2024
Bryan Johnson, a biohacker who launched Blueprint, has gained a lot of attention lately. He uses his body as a testing ground for innovative techniques to slow or even reverse aging.
His self-experimentation journey, set on optimizing everything from sleep to cellular health, has already led to some major breakthroughs in longevity.
Even though Johnson, a tech entrepreneur and author, has access to advanced technology and a $2 million yearly budget, some of these techniques are easily replicable. Still, with limited research on some of them, it’s debatable whether you should try them or take a different biohacking approach.
Below, we’ll explore his top 7 biohacking techniques and show you how modern tools, like whole genome sequencing, can provide value for money and help you personalize your health journey.
Hack #1: Optimizing sleep for longevity with the Whoop band
Bryan Johnson prioritizes sleep quality as a crucial aspect of his Blueprint protocol, calling himself a “professional sleeper.” He uses the Whoop band to record and optimize his sleep, tracking metrics like heart rate variability, sleep stages, and recovery score. He adjusts his daily routine to achieve a perfect sleep score, which he managed to keep up for eight months straight.
Some crucial habits that he swears by when it comes to optimizing sleep include:
Having a consistent bedtime
Winding down before bed without artificial light
Eating dinner early
Maintaining an ideal temperature
Creating a peaceful sleeping environment
Getting morning light
Science confirms the biohacking potential of these practices and the importance of good sleep. A 2017 meta-analysis found a strong link between sleep problems and a higher risk of Alzheimer’s disease (AD), showing that people with sleep disturbances had a 1.68 times higher risk of cognitive impairment and AD.
Hack #2: Plant-based diet with intermittent fasting to reduce all-cause mortality
Source: protocol.bryanjohnson.com
Diet is another important part of Bryan Johnson’s biohacking protocol. He eats a strictly plant-based diet heavy in legumes, green leafy vegetables, and fruit, amounting to 70 pounds of vegetables a month. Even though he opts for plant-based out of choice rather than necessity, research shows that following a plant-rich biohacking diet has numerous health benefits, including:
Reducing the risk of cardiovascular disease
Lowering the risk of type 2 diabetes
Decreasing all-cause mortality
Johnson also follows an intermittent fasting (IF) protocol, consuming all his meals between 6 a.m. and 11 a.m. The fasting period lasts 19 hours, causing his body to perform autophagy, the body’s cellular recycling process. Studies show that IF offers several health benefits, including improved insulin sensitivity and reduced risk of age-related diseases. Still, female biohackers should approach it with caution as it may lead to hormonal imbalances.
Even though this diet has scientific backing, remember that Johnson’s nutrition plan is based on his needs and may not be the best choice for you.
Hack #3: One-hour exercise session every day to boost longevity
Exercising is the third piece of the biohacking puzzle, after sleep and diet. It doesn’t come as a surprise that Bryan Johnson starts his days with a one-hour workout, without exception. He performs 25 exercises, aiming to strengthen and stretch all muscle groups and keep his muscles in prime condition.
His weekly sessions are structured to ensure he stays in three key heart rate zones for the optimal amount of time, including:
Light (88–105 bpm): 1 hr 7 min
Moderate (106–159 bpm): 4 hr 37 min
Vigorous (159+ bpm): 1 hr 25 min
Maintaining the right balance between these zones is essential for improving cardiovascular health, enhancing endurance, and burning fat. However, the required time in each zone may differ for you as your age, fitness level, and goals influence it.
Hack #4: Bryan Johnson’s biohacking supplement protocol for age reversal
Source: blueprint.bryanjohnson.com
Bryan Johnson follows a complex supplementation protocol, taking over 100 supplements daily to optimize his health and reduce his biological age. This is a vital part of his biohacking regimen, aimed at:
Improving organ health
Boosting cognitive function
Increasing energy levels
Promoting overall longevity
His list of supplements includes nootropics and adaptogens and is curated by a team of 30 doctors and longevity experts who rely on the latest studies in nutrigenomics. His stack mainly includes widely researched nootropic compounds with known benefits, like NAD+. Still, the evidence behind some of the supplements Johnson takes, such as calcium alpha-ketoglutarate and lithium orotate, is thin.
Johnson’s team also developed the Blueprint Stack, a supplement line containing 74 compounds in multivitamin pills and powders to streamline his massive supplementation regimen. Before this, he used to take 100+ pills daily, whereas today, he only takes around 30.
It’s important to note that replicating his regimen can be expensive, estimated at around $600 per month. Plus, it’s recommended to consult a healthcare professional and check that these supplements align with your health needs before taking them.
Hack #5: Using red light therapy and microneedling to improve skin and hair health
Red light therapy (RLT) is an integral albeit expensive part of Bryan Johnson’s daily routine, aimed at reversing aging and improving overall health. He uses several devices targeting different body parts to get specific benefits, including skin health, hair growth, and muscle repair and recovery.
His routine is based on research that suggests RLT can stimulate cellular energy production, reduce inflammation, and promote wound healing.
Here’s an overview of Johnson’s current red light therapy routine, including the devices he’s using:
Besides RLT, Bryan Johnson also uses microneedling with hyaluronic acid to promote skin health and hair growth. This non-bleeding procedure uses thin needles to puncture the skin, stimulating collagen production to reduce wrinkles and enlarged pores.
Hack #6: Using stem cell therapy to regenerate and repair tissue
Source: protocol.bryanjohnson.com
One of the more controversial therapies Bryan Johnson has tried in his biohacking efforts is stem cell therapy. Johnson traveled to the Bahamas to receive injections of 300 million mesenchymal stem cells (MSCs) into his knees, shoulders, and hips to address mild joint pain and wear.
His goal was to repair age-related joint deterioration and improve mobility. Keep in mind that there is not enough evidence to claim that stem cell therapy helps with such issues. While MSCs have the potential to differentiate into various cell types, joint injections often fail to provide the expected results. Stem cells usually lose their properties after injection and may even cause harm after failing to differentiate correctly.
What’s more, many experts question whether Bryan Johnson’s stem cell therapy has helped or harmed the biohacking community. Critics argue that the high cost and limited scientific support of this treatment may undermine biohacking’s credibility as it may be seen as promoting expensive, unproven methods over accessible, science-backed alternatives. Unless you’re a multimillionaire like Bryan Johnson, this therapy will likely remain out of your reach for some time, making conventional anti-aging methods a more viable option.
Hack #7: Gene editing therapy to extend lifespan and genetic testing to tailor health practices
Bryan Johnson believes that genes are crucial in extending lifespan and combating aging. To increase longevity, he underwent gene editing therapy to boost the levels of follistatin, a protein that regulates muscle growth and tissue repair.
This therapy increased his follistatin levels by 160%, hoping to slow down aging, improve muscle function, and promote tissue regeneration. While promising, gene editing therapy is expensive, controversial, and not widely available or approved in many countries.
Source: bryanjohnson.com
Besides gene therapy, Bryan Johnson also uses whole-genome sequencing, a science-backed method of gaining deeper insights into genetic risks, traits, and overall health. He partnered with Nucleus, which was the official DNA testing platform at Johnson’s Don’t Die Summit, to better understand his genetic profile and tailor his biohacking protocol.
Genetic testing is a valuable biohacking method. It’s an affordable way to personalize your health journey, helping you make data-driven decisions and avoid costly experimental treatments.
Nucleus at-home DNA test kit for data-driven biohacking
The Nucleus at-home DNA test kit is a powerful tool for biohackers, offering a data-driven approach to health optimization. By analyzing your entire genome, Nucleus provides valuable insights into your genetic makeup, allowing you to make informed decisions about your diet, exercise, nootropic stack, and other longevity strategies.
Unlike popular consumer tests, such as 23andMe or Ancestry, which decode only a small portion of your DNA, Nucleus uses whole-genome sequencing to analyze your entire genome. It also provides a detailed assessment of disease risks, screening for more than 170 conditions.
Cost and features breakdown
Nucleus offers more than genome sequencing. Here’s a complete breakdown of the cost and features you get compared to paying for these services individually:
Nucleus provides clinical-grade results, partnering with CLIA-certified and CAP-accredited labs to ensure accuracy and reliability. With Nucleus Premium, you’ll receive continuous updates as new research emerges and your lifestyle changes, keeping your genetic insights up-to-date.
In addition, Nucleus also offers nine trait analyses, including:
BMI
Height
Male-pattern baldness
Intelligence
Longevity
Severe acne
Seasonal allergies
Risk-taking
Muscle strength
For further medical guidance, Nucleus partners with SteadyMD, connecting you with physicians or dietitians who can help interpret your results and offer advice on your biohacking journey.
How to order Nucleus
Ordering your Nucleus DNA test kit is simple and takes only a few minutes. Follow the steps below:
Sign up for Nucleus Premium
Provide the required information
Order the at-home DNA test kit
Once your kit arrives, follow the provided instructions to collect your cheek swab samples and mail them back using the included pre-labeled return envelope. Your results will be available within 6–8 weeks in your Nucleus account.
Remember that Nucleus takes privacy seriously, using HIPAA-compliant systems to protect your data. Your genome is 100% sequenced in the U.S., and swab samples are destroyed after testing.
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Featured image source: protocol.bryanjohnson.com
