Bryan Johnson lists the daily habits he believes extend lifespan: sleep eight hours before midnight in a cool dark room, eat whole foods and avoid added sugar, take post-meal walks and lift heavy, protect your hearing and posture. He emphasizes that consistency and routine matter more than perfection.
Things I've learned: Sleep is the world's most powerful drug. Be in your bed for 8 hours. Same bedtime every night, anytime before midnight. Don't eat right before bed. Calm foods for dinner. No screens 1 hour before bed. Avoid added sugar, fried foods, and all things in American convenience stores. Shoes off at the door. Eat whole foods. Walk a little after meals or do air squats. Get your heart rate high routinely. Lift heavy things. Stretch daily. Waterpik, floss, brush, tongue scrape morning and night. Make an effort to drink water. Get sunlight when you wake up. Protect skin in midday sun. Stand up straight. See at least one friend a week. Avoid plastic where you can. Circulate air in rooms. When stressed, breathe. Go to the dentist. Avoid sitting for long times. Protect your hearing. Alcohol is bad for you. Finish coffee before noon. Avoid bright lights after sunset. If obese, look into GLPs. Sleep in a cold room. Text while driving is dangerous. Turn off all notifications. Limit social media use. Don't smoke anything. Read a book before bed. Have 1-hour wind-down routine. The body is a clock and loves routine. Avoid long distance travel where you can. Do less, most things don't work.
