In the 21st century, the only objective we have is to not die. Meet Brian Johnson, a 45-year-old tech entrepreneur from

Utah, who is biologically younger than most of the people watching this video. He has become the most measured person

in human history to prove one thing: that death is not inevitable. Not only is he optimizing his health in every way

possible, he's also providing all of this information for free. So in this video, you will find out ways to live longer,

but before we get into how Brian Johnson plans to live forever—including his personalized exercise regime, a meticulously designed diet, hundreds of

supplements, breakthrough therapies, a team of 30 doctors, and so much more—we need to discuss what led Brian on the

path no human has ever chosen to take before. Brian's life was very different. At the age of 19, he became a Mormon

missionary. This wasn't just a part of his life; it was his whole life, as he says himself, 'It's everything you are as

a human.' There was a period from Brian's mid-20s to mid-30s where he was building

a startup, so he had little money, was raising three children, and, as a result, wasn't sleeping well. He was trying

to leave Mormonism, but that was extremely difficult due to his wife and whole community around him. All of this

accumulated in a decade-span of depression. It wasn't until his mid-30s, in 2013, where his life truly changed. Within

the span of a year, he left the church, got a divorce, sold his startup to PayPal for $800 million, and came out the other

side of depression. It was at this moment Brian's brain started shifting from seeing the world in terms of things he was told

he couldn't do to now seeing things he *could* do, and he wanted to make a difference. That's a

A very brief summary of the path that led Brian to create Blueprint, The Ultimate Guide for Human Survival: the core principle of Blueprint

is that data-driven decisions are always better than human opinions. It's an algorithm fed by results from tests

which takes care of health better than an individual would be able to. Everything in Brian's life is

because it's a place through data. Blueprint will trial 5 to 10 new therapies per week, measure Brian's body

markers before and after, and then decide if it's shown significant enough results to slow down Brian's aging. An important

piece of context here is that you have two ages: your chronological age, which is what everyone knows about, but also your

biological age. For example, you could be 25 chronologically but 20 biologically, as you're super healthy. So,

essentially, your biological age can progress by less than a year per year. Brian Johnson's biological age is

progressing at 0.69 years per year. A bit hard to wrap your head around, but

currently he is biologically aging slower than his chronological age. By slowing down your biological age, you

increase the period of having a healthy, functional body by delaying or avoiding the onset of chronic diseases. This is

why, in terms of longevity, your chronological age doesn't really matter. Within 2 years of using Blueprint to

dictate his life, despite being 45, Brian has slowed his pace of aging the equivalent of 31 years. His

cardiovascular capacity is in the top 1.5% of 18-year-olds; his sleep and recovery

performance is in the top percent of all Whoop users, and many other biomarkers have drastically improved, helping to

slow his pace of aging down, but now for the fun part: how does he do it, and how can you do it also? Starting with

exercise. Make sure to stick around until the end of the video because we will be answering the question: can you

live forever? Brian exercises once per day for around 45 to 60 minutes, which may be less than some people are expecting. While some

longevity experts, such as Peter Atia, suggest the optimal amount is 2 hours per day, Brian takes a more conservative

approach. Per week, Brian aims to be in zones 2 to 4 in terms of heart rate for

4 and 1/2 hours, and in zone 5 for 90 to 150 minutes. His goals are to build

muscle, maximize flexibility, and increase V02 max. A higher V02 max has shown to be a significant marker for longevity. During

his sessions, he warms up with the sled for about 3 to 5 minutes. His workouts aim to target all areas of the body,

including many exercises you'd expect to see, such as tricep extensions and bicep curls. In between each exercise, he tries

to minimize rest time to make it an intense and efficient workout. There is also a key emphasis on flexibility; he

incorporates some unique exercises such as reverse nordics and the couch stretch, and even posture-correcting exercises. He

then ends the training with some cardio for about 10 minutes. Brian made a full 20-minute video detailing his daily

exercise routine, which I've linked below. He's well aware that there are people who are fitter, stronger, and are better

at exercising than he is, but his workouts are designed specifically for longevity, not to become an athlete or a

bodybuilder. In the words of Brian Johnson, every single calorie he consumes has had to fight for its place; so each

Of the following meals are there because they allow him to meet his daily calorie target of 2,250, whilst providing his body with as

much nutrients as possible. To kickstart the day, he consumes a drink called the Green Giant. It includes spermidine,

aminos, creatine, collagen peptides, cocoa flavonoids, and one teaspoon of cinnamon. According to Steve, that's really

good. At this point, Brian consumes some of his many daily supplements, which we'll come back to later. His second meal

of the day is the Super Veggie, which comes in two forms: normally prepared and then pureed. This is followed by a nutty

pudding and then a varied third meal. All of this information, including how you can make these meals yourself, is

available on Brian's website, linked below. There are three important things to know about Brian's diet: the first is

that he's constantly in a calorie deficit. Whilst there are potentially longevity benefits to a calorie deficit,

it does suppress testosterone levels, so Brian has to supplement this with patches. So it may not be a great idea

for everybody. The second is that his diet is completely plant-based. The science is quite inconclusive whether eating meat is good or bad for extending

lifespan, so at the minute this is more of a choice as opposed to being necessary. The third is that he eats in a

very short and very early window. He consumes his first meal at around 7:00 a.m. and is usually finished eating by

11:00 a.m. This means Brian fasts for about 20 hours a day. Some

longevity experts, such as David Sinclair, believe fasting is one of the best things we can do to live longer, as it

allows your body a chance to heal itself. But this isn't Brian's main agenda with his relatively abnormal eating window.

It's actually because of sleep, which we will discuss now. Sleep is an incredibly important part of a healthy lifestyle; in fact,

sleep, I would argue, is the single most effective thing you can do to reset your brain and body health. And yet, it's

estimated that over 30% of people on the entire planet don't get enough sleep. But quantity isn't enough on its own; quality

is also important, and there are many ways to maximize this, which Brian has become a bit of a pro at. He uses a band

called Whoop to track his sleep, which he achieved a perfect 100% score for six

months—a score which most users may not even reach for one night. So how does he do it? As mentioned earlier, Brian

has a pretty small food window, finishing at 11:00 a.m., meaning by the time he

goes to sleep, he won't have eaten for nearly 10 hours. Food has to be broken

down by the body, so eating late can have a pretty negative effect on how well and how deeply you sleep. So because Brian eats

super early, this isn't a problem for him. The following are some, but not all, of the steps Brian takes before bed. Again,

he's made a full video on this, which I'll link below. But some of the stuff it includes: he takes a melatonin supplement,

which increases sleep opportunity signals in the brain; heart rate variability therapy, which emits an electrical current to the vagus nerve;

a vibrating device called the '100,' which aims to improve his cerebrospinal fluid production; Skullcandy headphones for

audio cardio, which is specific sounds attempting to improve his hearing, as he has slight hearing loss from shooting guns

as a kid; listening to theta waves, which there are many free videos to listen to on YouTube. Brian claims that the first

One time he tried listening to faster waves, he had a guest around and it made them instantly tired. He has a skin care

routine which includes a face wash, multiple creams topped with a peptide serum. An oral care routine which isn't

limited to just brushing his teeth; he also water flosses and rinses his mouth with tea tree oil. Oral health is often

an overlooked part of overall health. There are multiple studies showing the potential links that bad oral health can

have on the brain, body, and heart. Specifically, gum disease from not flossing can be very detrimental and

even lead to Alzheimer's. Brian has managed to reverse his oral health by 20 years and even has a lower plaque index

than his 17-year-old son. He has apps such as Flux installed on his electronic devices, which reduces blue light

emissions, and he also uses blue light blocking glasses. Then, finally, at around 7:00 p.m. before bed, he spends an hour

with his son, Talmage, where they read books, catch up on high school, and talk about the future. He says this is one of

the best hours of his day. The bedroom itself is a very controlled environment; it's permanently blacked out, the

mattress is temperature controlled and is made by a company called Eight Sleep. He has grounded sheets which potentially

have anti-inflammatory effects. There are two filters to maintain excellent air quality, and finally, his memory foam pillow has a ridge for his neck. On top

of all this, Brian never touches alcohol, of which just one glass of wine can disrupt sleep quality.  For people

looking to improve their sleep, the most important thing is routine. Whilst all the other things listed help, the main

takeaway is that Brian does all of these things before bed every day. Whilst he's carrying them out, his body and mind is

expecting to sleep soon, which helps him fall asleep quickly and deeply. He goes to bed at the same time every night, but

wakes up naturally whenever his body does, which is usually between 4:30 and 6:00

a.m. While starting his day, Brian consumes 111 supplements every day—that's right, 111. These come at a cost of around $11

per day. The exact amount can vary, as with everything else in Brian's life. If the supplements are not helping toward

his goals, then they get axed. He splits the consumption of them and has a team that helps organize them into metal

tins every two weeks. I'm not going to break down every supplement Brian takes, but he's made a video talking about a

few. In detail, Brian acknowledges that you don't need to take 100 supplements per day to be healthy, but he's trying to be at the

frontier of age rejuvenation, so he's taking some more risks. There's a drug called rapamycin, which potentially has

longevity-aiding effects, but as the research isn't bulletproof or even evident in humans yet, people in their

20s and 30s may want to wait, but people in their 50s and 60s may be more risk

Bryan Johnson's $2m Plan to Live FOREVER

Bryan Johnson's $2m Plan to Live FOREVER