Podcast Title: On Purpose with Jay Shetty
Episode: Bryan Johnson: New SHOCKING Science on How to Reverse Your Age by 31 Years & The Damaging Impact of 1 Bad Night Sleep
Release Date: January 13, 2025
Host: Jay Shetty
Guest: Bryan Johnson
Produced By: iHeartPodcasts

Introduction

In this riveting episode of On Purpose with Jay Shetty, host Jay Shetty welcomes Bryan Johnson, a pioneering figure in the field of longevity and health optimization. Known as the "world's most measured human," Bryan shares his extraordinary journey to reverse his biological age by 31 years and delves into the alarming consequences of even a single bad night's sleep.

Bryan Johnson's Longevity Journey

Bryan Johnson introduces himself as a relentless explorer striving to extend human lifespan and enhance overall health. He has invested over $2 million annually into his personal health regimen, positioning himself as a real-life Benjamin Button. Bryan's commitment stems from a decade-long battle with depression and poor health, which motivated him to seek transformative solutions.

[02:26] Bryan Johnson: "I'm really the forerunner in trying to start that process of radically extending how long and how well we can live."

Reversing Biological Age

Bryan details his ambitious project, Project Blueprint, which aims to achieve optimal health through meticulous measurement and data-driven protocols. By continuously monitoring various biomarkers and organ-specific ages, Bryan has successfully reduced his biological age, achieving the metabolic health of a top 1.5% 18-year-old and lowering his inflammation levels by 66%.

[05:37] Bryan Johnson: "We looked at every organ. So you can say, I'm chronologically 47 years old, but that's not really a useful number. We assign a biological age to each organ or process."

Bryan explains that his approach involves breaking down the biological age of individual organs, such as his heart being biologically 37 years old and his diaphragm 18, allowing for targeted interventions to reverse aging in each specific area.

The Impact of Microplastics

A significant portion of the conversation focuses on the pervasive threat of microplastics. Bryan highlights the increasing presence of microplastics in the environment and their detrimental effects on human health, including neurodegeneration and impaired reproductive health.

[18:21] Bryan Johnson: "Microplastics have been this recent phenomenon because plastics are everywhere. The average male brain contains 8.2 milligrams of microplastics, and levels have increased by 50% in the past decade."

To combat this, Bryan's company, Blueprint, has launched the world's first at-home microplastics test, aiming to raise awareness and facilitate the development of therapies to minimize microplastic accumulation in the body.

The Critical Role of Sleep

Bryan emphasizes the profound impact of sleep on overall health, revealing shocking statistics about the consequences of poor sleep quality. He states that just one night of inadequate sleep can reduce Natural Killer (NK) cells by 70%, significantly impairing the body's ability to combat cancer cells.

[24:59] Bryan Johnson: "One night of bad sleep reduces your NK cells by 70%. NK cells are what's killing cancer cells."

He further explains that chronic sleep deprivation leads to elevated levels of toxins like S100B in the brain, equating the effects to a traumatic brain injury and severely disrupting cognitive functions such as memory and willpower.

Diet and Nutrition Protocols

Bryan shares his meticulously crafted diet aimed at optimizing health and reversing biological age. His regimen includes:

• Super Veggie Breakfast: Broccoli, cauliflower, black lentils, ginger, and garlic.
• Nutty Pudding: Macadamia nuts, walnuts, flaxseed, pomegranate juice, berries, pea and hemp protein.
• Third Meal: Varies daily but consistently includes vegetables, berries, nuts, and seeds.
• Supplements: Three tablespoons of extra virgin olive oil daily, collagen peptides, pure cocoa, and a comprehensive stack of around eight specialized supplements from Blueprint.

[55:18] Bryan Johnson: "Every calorie I consume has a specific objective. If it doesn't achieve a goal, we exclude it."

Bryan underscores the importance of avoiding processed and packaged foods, advocating for whole, nutrient-dense foods complemented by scientifically-backed supplements to meet all bodily needs.

Building Health Systems

Central to Bryan's philosophy is the establishment of robust health systems that minimize reliance on willpower. He likens these systems to algorithms that manage health decisions automatically, ensuring consistency and optimization without constant mental effort.

[75:49] Bryan Johnson: "Design systems. I put my health decisions into an algorithm that takes care of me better than I could myself."

By automating aspects of his health regimen—such as meal timing, sleep schedules, and exercise routines—Bryan ensures unwavering adherence to his protocols, thereby maximizing health benefits and minimizing deviations caused by fluctuating willpower.

Perspectives on Death and Longevity

Bryan offers a profound perspective on death and the human desire for immortality. He posits that historically, the inevitability of death has guided human behaviors and societal structures. However, with advancements in technology and medicine, the possibility of significantly extending life challenges these foundational notions.

[69:08] Bryan Johnson: "We might be able to do something about death that we never could before, allowing us to reimagine what existence truly is."

He argues that moving beyond the acceptance of death could fundamentally transform societal priorities, shifting focus from resource accumulation and short-term gains to long-term existence and planetary health.

Conclusion

Bryan Johnson's insights provide a compelling look into the future of human health and longevity. Through rigorous measurement, data-driven protocols, and the establishment of automated health systems, he exemplifies a path toward significantly extended and optimized lifespans. His work not only challenges traditional health paradigms but also invites listeners to reconsider their own approaches to health, sleep, diet, and the fundamental understanding of life and death.

[85:43] Bryan Johnson: "Don't die is basically meant to be the answer to what we need as a species moving forward."

Bryan's transformative journey serves as both inspiration and a call to action for those seeking to enhance their own well-being and contribute to the broader evolution of human health.

Notable Quotes:

• Bryan Johnson [02:26]: "I'm really the forerunner in trying to start that process of radically extending how long and how well we can live."

• Bryan Johnson [05:37]: "We looked at every organ. So you can say, I'm chronologically 47 years old, but that's not really a useful number. We assign a biological age to each organ or process."

• Bryan Johnson [18:21]: "Microplastics have been this recent phenomenon because plastics are everywhere. The average male brain contains 8.2 milligrams of microplastics, and levels have increased by 50% in the past decade."

• Bryan Johnson [24:59]: "One night of bad sleep reduces your NK cells by 70%. NK cells are what's killing cancer cells."

• Bryan Johnson [55:18]: "Every calorie I consume has a specific objective. If it doesn't achieve a goal, we exclude it."

• Bryan Johnson [75:49]: "Design systems. I put my health decisions into an algorithm that takes care of me better than I could myself."

• Bryan Johnson [69:08]: "We might be able to do something about death that we never could before, allowing us to reimagine what existence truly is."

• Bryan Johnson [85:43]: "Don't die is basically meant to be the answer to what we need as a species moving forward."

This episode offers a deep dive into cutting-edge science and personal experimentation for longevity, providing listeners with actionable insights and a visionary perspective on the future of human health.