Bryan Johnson

Bryan's top picks

What Bryan uses or recommends most, ranked by how often and how strongly. Paid ads are left out.

What Bryan warns against

Things Bryan says to avoid or be careful with. Other experts don't always agree.

All 48 of Bryan's picks

• 5-MeO-DMT Uses and recommends it 3 episodes "I personally experienced this with 5-MeO-DMT. It's an entheogen and I did 27 milligrams which is a gigantic dose. That took me to the most challenging experience I've ever had in my entire life. It was also the pinnacle. It was like a peak experience I've had as a conscious being. You just leave that and you're so humbled and so appreciative that we are alive." +4 others
• Melatonin Uses and recommends it 3 episodes "I take 300 mcgs of melatonin which is like so a third of a gram a microgram milligram. I do a very tiny dose of melatonin. It's to offset the calcification that happens in my pineal gland." +4 others
• Immune Cell Sequencing Uses and recommends it "I had 1 million of my immune cells sequenced. We went in, I did this massive blood draw, we did 1 million of my immune cells and we look at each individual immune cell. It's actually an amazing technology we have that ability to do. And then we look at each of the immune cells' key and we say who are you?" Only Bryan
• Zone 2 training Uses and recommends it "I do 150 minutes of zone 2 cardio and 75 minutes of vigorous exercise, including HIT and sprints." +7 others
• Sauna Uses and recommends it "Based upon my data, sauna appears to be effective in removing microplastics from my body. The protocol I used was 200° Fahrenheit, 20 minutes a day." +21 others
• Future-Self Time Travel Meditation Uses and recommends it "I always use the 25th century in my mind... I try to imagine being present there and I'm looking back at this time and place... I do this to try to create clarity. It's a way to relax my body." Only Bryan
• Stomach Biopsy Uses and recommends it "What my doctors had done with foresight is they said we're going to biopsy various samples inside your stomach so that if there's a problem that can't be detected visually, we'll find it in the biopsy. And so we did the biopsy and there it was." Only Bryan
• HIT training Uses and recommends it "I do 150 minutes of zone 2 cardio and 75 minutes of vigorous exercise, including HIT and sprints." Only Bryan
• Mobility training Uses and recommends it "I incorporate mobility, balance, and flexibility movements into my weekly protocol to keep my body injury-free." Only Bryan
• Sprint training Uses and recommends it "I do 150 minutes of zone 2 cardio and 75 minutes of vigorous exercise, including HIT and sprints." Only Bryan
• Psilocybin Uses and recommends it "We did the world's most quantified experiment doing psilocybin three doses at 25 milligrams and we found that we think it's a longevity therapy." +8 others
• 1550 nm laser Uses and recommends it "You do like a surface level like a 1550 nm laser to resurface the skin for like spots, wrinkles, stuff like that." Only Bryan
• 60-minute wind-down routine Uses and recommends it "You want to have a 60-minute wind-down. So when screens are off, you want to use that 60 minutes to just calm yourself down." Only Bryan
• Embraer Phenom 300 Uses it "Yeah, I started flying actually a couple years ago. I got my license. I fly myself around... Phenom 300." Only Bryan
• Podcasts Uses it "The things I could do would be audiobooks and podcasts — long-form conversations where I could put my headphones in, and then as I work out or doing various activities, I could settle into a deep conversation or a deep book." Only Bryan
• Social Media Fast Recommends it "I decided to do a 7-day social media fast because I wanted to observe its effects on my mental and physical health. By the end of the week, I uncovered something that triggered one of the single biggest lifestyle changes I've ever made." Only Bryan
• 4-hour pre-bedtime eating window Recommends it "One is you have your final meal of the day 4 hours before bed. And no snacks. No food. So if your bedtime's at 10:00, at 6:00 p.m. you're done." Only Bryan
• Ketamine Uses it "I did ketamine at Kernel. So one of our first studies at Kernel is we said ketamine was an up and coming therapy for depression." +4 others
• HBOT Recommends it "HBOT is the best skin rejuvenation therapy in the world. Better than red light, better than micro needling, everything like better than the vampire facials, better than any laser because if you look at the data on the biopsies of rebuilding collagen, elastin, and reducing senescent cells, it basically remodels your entire skin." Only Bryan
• Internal dialogue technique Uses it "I do this process where I talk to myself. So like I talk to my various Brian. So like sleep Brian comes on duty at 7:30 p.m." Only Bryan
• BPA free ice pack Uses it "I use an ice pack on my boys that is BPA free because the heat destroys my fertility markers." Only Bryan
• Hyperbaric Oxygen Therapy Recommends it "After 60 sessions of HBOT, we saw the most impressive results we've seen from any therapy to date. It wiped out inflammation in my body, improved a marker for blood vessel growth by 300%." +1 other
• Acarbose Uses it "Acarbose is an Rx that we use with metformin. There's good evidence that it extends lifespan, so that's an Rx, not like a normal supplement." Only Bryan
• Blueprint Super Veggie Uses it "This one's Super Veggie, which has the broccoli, cauliflower, mushrooms, hemp seeds, garlic and ginger. You see the volume is just enormous... my diet has over 30 g a day of fiber." Only Bryan
• Cerebrolysin Uses it "I've been doing this Cerebrolysin, I blogged about this. This is a peptide... it has emerging evidence for treating things like cognitive decline and traumatic brain injury, but there's not good data on what a proper dosing protocol is, so we're kind of winging it." Only Bryan
• Collagen Peptides Uses it "These are collagen peptides. This is the only thing I do which is non-vegan. Yes, we have Blueprint collagen peptides also coming out." +1 other
• Creatine monohydrate Uses it "I'll add 2.5 g of creatine. Blueprint creatine is coming out in a couple weeks, so that's 5 g because 2.5 g of creatine is in Longevity Mix and 2.5 here." +30 others
• Methuselah's Zoo Recommends it "I'm reading this great book right now, Methuselah's Zoo. This book is great because this author talks about all the long-lived animal species... I finished the book once and now I'm listening to it twice. It's so information packed and I wanted to increase my retention of the information." Only Bryan
• Ashwagandha Uses it "This is ashwagandha. It helps with anti-anxiety, improved cortisol management, improved sleep, and increased testosterone. 600 milligrams once a day." +1 other
• Calcium Alpha-Ketoglutarate Uses it "Calcium alpha-ketoglutarate. I take it for an improved fertility index." Only Bryan
• Cocoa Flavanols Uses it "500 milligrams of cocoa flavanols. It's for heart and brain health." Only Bryan
• DHEA Uses it "Before bed I take DHEA and my melatonin supplement." Only Bryan
• EPA Uses it "This is EPA. It's good for liver enzymes and the arteries. We are watching and measuring for DHA production, as I'm on caloric restriction." Only Bryan
• Garlic Uses it "Garlic I take for liver enzymes and cholesterol management. I also eat garlic as part of my Super Veggie on a daily basis." +1 other
• Hyaluronic Acid Uses it "This is hyaluronic acid, 300 milligrams a day for joint health." Only Bryan
• Rapamycin Uses it "Some pills I take every day, sometimes I take them twice a day, sometimes I take once every two weeks, for example rapamycin. So each pill has a different frequency and a different protocol." +1 other
• Turmeric Uses it "Turmeric, one gram a day. I take it for inflammation, joints, and liver." +1 other
• 10-minute post-meal walk Recommends it "One of the easiest habits you can build, take a 10-minute walk after meals. It will improve blood sugar control, digestion, and keep your body moving throughout the day. 10-minute walk around the block, can drastically reduce your glucose response." Only Bryan
• Norwegian 4x4 Recommends it "One of my personal favorites, the Norwegian 4x4. Norwegian 4x4 is gold standard at the moment for improving VO2 max. The Norwegian 4x4 interval training is one of the most effective ways to boost endurance, heart health, and VO2 max." +2 others
• Progressive overload Recommends it "Progressively overload the weight you use and/or the reps you do week over week. Progressive overload. You know you need progressive overload to keep driving progress. Adding just a little bit of weight to the bar every single week or adding a repetition, maybe two." +2 others
• Single leg stands Recommends it "Nice, slow, controlled movements, and my personal favorite, single leg stands. Try doing them with your eyes closed for as long as possible." Only Bryan
• Talk test Recommends it "You got to start using the talk test while you're doing your zone 2 runs because if you can't hold the conversation while you're running, you're not in zone 2." Only Bryan
• Carbon block water filter Recommends it "Even consider investing in a reverse osmosis water system or a carbon block water filter because drinking water is a common source of microplastic exposure." Only Bryan
• Reverse osmosis water system Recommends it "Even consider investing in a reverse osmosis water system or a carbon block water filter because drinking water is a common source of microplastic exposure." Only Bryan
• Social media detox Recommends it "I have a challenge for you. Join me on a weekly social media fast. It begins Friday at 7:00 p.m. and goes till Sunday morning at 7:00 a.m. That's a full 36 hours of social media digital detox." Only Bryan
• Weight training Recommends it "Weight training is one of those things where you get a dose of it and for days after under the hood it's upgrading your body." +1 other
• app blockers Recommends it "And if you need help, use limitations, time caps, app blockers, viewer notifications." Only Bryan
• Blueprint Longevity Mix Recommends it "I'm going to do a scoop of Longevity Mix. If you haven't tried it, you should. It's great and I love the taste, it's so fresh and I get so excited to have it every day." Only Bryan
• PRP (Platelet-Rich Plasma) Scalp Injections Warns against "I did PRP for a while, that's when you draw the blood, you separate blood plasma and you re-inject it into the scalp. That really hurts, it's very expensive and it's a big pain in the ass, so I'm glad we're not doing that anymore. It doesn't work." No one recommends it
• Truvani Protein Warns against "Before I was eating Truvani protein, this was our source of pea. They did a good job on taste and they have a nice ingredient profile, and we found this has high levels of heavy metals, unpleasantly high." No one recommends it
• Nothing matches.