Subject: Everything learned spending millions on longevity.
From: Bryan Johnson from Bryan Johnson <[email-masked]>
To: [email-masked]
Date: Wed, 13 May 2026 19:58:22 +0000
List-Id: <bryanjohns0n.substack.com>

View this post on the web at https://bryanjohns0n.substack.com/p/everything-learned-spending-millions

This is it. 
Everything learned spending millions on longevity. 
From:    Your Immortal Unc and Auntie. 
To:          Our Immortal nieces and nephews.  
0. Sleep is the world's most powerful drug.
1. Be in your bed for 8 hours 
2. Same bedtime every night, any time before midnight 
3. Don’t eat right before bed 
4. Calm foods for dinner 
5. No screens 1 hour before bed 
6. Avoid added sugar (be aware it’s in everything) 
7. Avoid all things in an American convenience store 
8. Avoid fried foods
9. Shoes off at the door
10. Eat whole foods, particularly veggies fruits nuts legumes berries 
11. Walk a little after meals or air squats 
12. Get your heart rate high routinely  
13. Lift heavy things 
14. Stretch daily 
15. Water pik, floss, brush, tongue scrape, morning and night 
16. Make an effort to drink water  
17. Get sunlight when you wake up (UV is low) 
18. Protect skin in midday sun
19. Stand up straight 
20. See at least one friend once a week 
21. Avoid plastic where you can (in all things) 
22. Circulate air in rooms 
23. When stressed, breathe, learn to calm your body 
24. Go to the dentist 
25. Avoid sitting for long times 
26. Protect your hearing, the world is too loud 
27.  Alcohol is bad for you
28. Finish coffee before noon
29. Avoid bright lights after sunset 
30. If obese, look into a GLP
31. Sleep in a cold room 
32. Texting while driving is dangerous 
33. Turn off all notifications
34. Limit social media use 
35. Don’t smoke anything 
36. If you struggle to sleep, read a physical book before bed 
37. 1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music 
38. The body is a clock and loves routine. Have a daily morning and evening schedule. 
39. Avoid long distance travel where you can
40. Baby steps first: incorporate new things slowly    
41. Do less… most things don’t work.  
Bonus points if you get your blood checked. 
Start here, it will change your life.
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