Bryan Johnson structures his workday to fight sitting's health risks: 10 air squats every 45 minutes improve blood-glucose control 14% better than a 30-minute walk, alternating sit-stand reduces neck strain from a 30-degree downward gaze that exerts 40 pounds of pressure, and he times coffee 10-12 hours before bed to protect sleep.
I sit down and lock in for 8 hours straight. I rotate between sitting and standing throughout the day. Research shows that prolonged sitting is linked to higher risk of early death. I take a lunch break and then I'm right back into the grind. After I eat, I do 10 air squats every 45 minutes. This beats a dedicated 30-minute walk by 14% for blood glucose control. I work directly off my laptop and nothing else. I use a laptop stand or a monitor to keep screens at eye level. Studies show that looking down at a 30-degree angle puts 40 pounds of pressure on your neck. If I'm starting to fade, I just drink some coffee. Same. I just make sure my last cup is between 10 and 12 hours before bed so the caffeine doesn't affect my sleep and I wake up feeling fresh the next morning. I'm going to take the promotion. Well, I'm just going to take the extra 20 years. Well, you're going to need them because—
