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Subject: Everything learned spending millions on longevity.
From: Bryan Johnson from Bryan Johnson <bryanjohns0n@substack.com>
To: tjphuhs@gmail.com
Message-Id: <20260513195822.3.3f13fa2aa4bb1976@mg-d0.substack.com>
Date: Wed, 13 May 2026 19:58:22 +0000
Feedback-Id: post-197573189:cat-post:pub-5008442:substack
Sender: Bryan Johnson from Bryan Johnson <bryanjohns0n@substack.com>
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View this post on the web at https://bryanjohns0n.substack.com/p/everything=
-learned-spending-millions

This is it.=20
Everything learned spending millions on longevity.=20
From:    Your Immortal Unc and Auntie.=20
To:          Our Immortal nieces and nephews. =20
0. Sleep is the world's most powerful drug.
1. Be in your bed for 8 hours=20
2. Same bedtime every night, any time before midnight=20
3. Don=E2=80=99t eat right before bed=20
4. Calm foods for dinner=20
5. No screens 1 hour before bed=20
6. Avoid added sugar (be aware it=E2=80=99s in everything)=20
7. Avoid all things in an American convenience store=20
8. Avoid fried foods
9. Shoes off at the door
10. Eat whole foods, particularly veggies fruits nuts legumes berries=20
11. Walk a little after meals or air squats=20
12. Get your heart rate high routinely =20
13. Lift heavy things=20
14. Stretch daily=20
15. Water pik, floss, brush, tongue scrape, morning and night=20
16. Make an effort to drink water =20
17. Get sunlight when you wake up (UV is low)=20
18. Protect skin in midday sun
19. Stand up straight=20
20. See at least one friend once a week=20
21. Avoid plastic where you can (in all things)=20
22. Circulate air in rooms=20
23. When stressed, breathe, learn to calm your body=20
24. Go to the dentist=20
25. Avoid sitting for long times=20
26. Protect your hearing, the world is too loud=20
27.  Alcohol is bad for you
28. Finish coffee before noon
29. Avoid bright lights after sunset=20
30. If obese, look into a GLP
31. Sleep in a cold room=20
32. Texting while driving is dangerous=20
33. Turn off all notifications
34. Limit social media use=20
35. Don=E2=80=99t smoke anything=20
36. If you struggle to sleep, read a physical book before bed=20
37. 1 hour before bed have a calm wind down routine: bath, read, light walk=
, listen to music=20
38. The body is a clock and loves routine. Have a daily morning and evening=
 schedule.=20
39. Avoid long distance travel where you can
40. Baby steps first: incorporate new things slowly   =20
41. Do less=E2=80=A6 most things don=E2=80=99t work. =20
Bonus points if you get your blood checked.=20
Start here, it will change your life.
Thanks for reading! Subscribe for free to receive new posts and support my =
work.

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@media screen and (max-width: 650px) {
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@media screen and (max-width: 650px) {
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}
@media (max-width: 650px) {
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}
@media (max-width: 650px) {
  body .markup .twitter-embed .tweet-text,
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}
@media (max-width: 650px) {
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}
@media (max-width: 650px) {
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}
@media (max-width: 650px) {
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}
@media screen and (max-width: 650px) {
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}
@media (max-width: 420px) {
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mg {
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}
@media (max-width: 420px) {
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@media (max-width: 420px) {
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@media screen and (max-width: 480px) {
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@media screen and (max-width: 650px) {
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}
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@media screen and (max-width: 650px) {
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@media screen and (max-width: 650px) {
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@media screen and (max-width: 650px) {
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@media (max-width: 650px) {
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@media screen and (max-width: 650px) {
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@media (max-width: 650px) {
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}
@media (max-width: 750px) {
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}</style></head><body class=3D"email-body" style=3D"font-kerning: auto;--im=
age-offset-margin: -120px;"><img src=3D"https://eotrx.substackcdn.com/o/92b=
5b348df0d7f5f/p.gif?token=3DeyJtIjoiPDIwMjYwNTEzMTk1ODIyLjMuM2YxM2ZhMmFhNGJ=
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width:1px !important;border-width:0 !important;margin-top:0 !important;marg=
in-bottom:0 !important;margin-right:0 !important;margin-left:0 !important;p=
adding-top:0 !important;padding-bottom:0 !important;padding-right:0 !import=
ant;padding-left:0 !important;"/><div class=3D"preview" style=3D"display:no=
ne;font-size:1px;color:#333333;line-height:1px;max-height:0px;max-width:0px=
;opacity:0;overflow:hidden;">This is it.</div><div class=3D"preview" style=
=3D"display:none;font-size:1px;color:#333333;line-height:1px;max-height:0px=
;max-width:0px;opacity:0;overflow:hidden;">&#847; &nbsp; &#8199; &#173;&#84=
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9; &#173;&#847; &nbsp; &#8199; &#173;&#847; &nbsp; &#8199; &#173;&#847; &nb=
sp; &#8199; &#173;</div><table class=3D"email-body-container" role=3D"prese=
ntation" width=3D"100%" border=3D"0" cellspacing=3D"0" cellpadding=3D"0"><t=
body><tr><td></td><td class=3D"content" width=3D"550"></td><td></td></tr><t=
r><td></td><td class=3D"content" width=3D"550" align=3D"left"><div style=3D=
"font-size: 16px;line-height: 26px;max-width: 550px;width: 100%;margin: 0 a=
uto;overflow-wrap: break-word;"><table role=3D"presentation" width=3D"100%"=
 border=3D"0" cellspacing=3D"0" cellpadding=3D"0"><tbody><tr><td align=3D"r=
ight" style=3D"height:20px;"><table role=3D"presentation" width=3D"auto" bo=
rder=3D"0" cellspacing=3D"0" cellpadding=3D"0"><tbody><tr><td style=3D"vert=
ical-align:middle;"><span class=3D"pencraft pc-reset reset-IxiVJZ tw-font-b=
ody tw-text-ssm tw-text-substack-secondary" style=3D"font-family: SF Pro Te=
xt, -apple-system, system-ui, BlinkMacSystemFont, Inter, Segoe UI, Roboto, =
Helvetica, Arial, sans-serif, Apple Color Emoji, Segoe UI Emoji, Segoe UI S=
ymbol;font-size: 13px;color: unset;list-style: none;text-decoration: unset;=
margin: 0;"><div class=3D"pencraft pc-reset align-right-VJbKw5 size-12-mmZ6=
1m reset-IxiVJZ" style=3D"list-style: none;color: unset;text-align: right;f=
ont-size: 12px;line-height: 16px;text-decoration: unset;margin: 0;"><span c=
lass=3D"pencraft pc-reset reset-IxiVJZ" translated=3D"" style=3D"list-style=
: none;color: unset;text-decoration: unset;margin: 0;">Forwarded this email=
? <a class=3D"pencraft pc-reset decoration-underline-ClTkYc reset-IxiVJZ" h=
ref=3D"https://substack.com/redirect/2/eyJlIjoiaHR0cHM6Ly9icnlhbmpvaG5zMG4u=
c3Vic3RhY2suY29tL3N1YnNjcmliZT91dG1fc291cmNlPWVtYWlsJnV0bV9jYW1wYWlnbj1lbWF=
pbC1zdWJzY3JpYmUmcj00aXdvZTYmbmV4dD1odHRwcyUzQSUyRiUyRmJyeWFuam9obnMwbi5zdW=
JzdGFjay5jb20lMkZwJTJGZXZlcnl0aGluZy1sZWFybmVkLXNwZW5kaW5nLW1pbGxpb25zIiwic=
CI6MTk3NTczMTg5LCJzIjo1MDA4NDQyLCJmIjp0cnVlLCJ1IjoyNzM2MjIzOTgsImlhdCI6MTc3=
ODcwMjMwOSwiZXhwIjoyMDk0Mjc4MzA5LCJpc3MiOiJwdWItMCIsInN1YiI6ImxpbmstcmVkaXJ=
lY3QifQ.lz9kf3WDQ4OZSKvkffeqv5b-61QQukKa63wOr7_Beus?" style=3D"list-style: =
none;color: unset;text-decoration: unset;margin: 0;-webkit-text-decoration-=
line: underline;text-decoration-line: underline;">Subscribe here</a> for mo=
re</span></div></span></td></tr></tbody></table></td></tr></tbody></table><=
div class=3D"post typography" dir=3D"auto" style=3D"--image-offset-margin: =
-120px;padding: 32px 0 0 0;font-size: 16px;line-height: 26px;"><div class=
=3D"post-header" role=3D"region" aria-label=3D"Post header" style=3D"font-s=
ize: 16px;line-height: 26px;"><h1 class=3D"post-title published title-X77sO=
w" dir=3D"auto" style=3D"direction: auto;text-align: start;unicode-bidi: is=
olate;color: rgb(54,55,55);font-family: 'SF Pro Display',-apple-system-head=
line,system-ui,-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,Helvetica=
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nt-weight: bold;-webkit-font-smoothing: antialiased;-moz-osx-font-smoothing=
: antialiased;-webkit-appearance: optimizelegibility;-moz-appearance: optim=
izelegibility;appearance: optimizelegibility;margin: 0;line-height: 36px;fo=
nt-size: 32px;"><a href=3D"https://substack.com/app-link/post?publication_i=
d=3D5008442&post_id=3D197573189&utm_source=3Dpost-email-title&utm_campaign=
=3Demail-post-title&isFreemail=3Dtrue&r=3D4iwoe6&token=3DeyJ1c2VyX2lkIjoyNz=
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x6m8_2pzHKZHWU3wjtCUUPBQ0ishEPxo" style=3D"color: rgb(54,55,55);text-decora=
tion: none;">Everything learned spending millions on longevity. </a></h1><t=
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e;letter-spacing: .2px;text-decoration: none" href=3D"https://substack.com/=
@bryanjohns0n">Bryan Johnson</a></div></td></tr></tbody></table></td></tr><=
tr><td><table role=3D"presentation" width=3D"auto" border=3D"0" cellspacing=
=3D"0" cellpadding=3D"0"><tbody><tr><td style=3D"vertical-align:middle;"><d=
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Dgcq reset-IxiVJZ meta-EgzBVA" style=3D"list-style: none;font-size: 11px;li=
ne-height: 20px;text-decoration: unset;color: rgb(119,119,119);margin: 0;fo=
nt-family: 'SF Compact',-apple-system,system-ui,-apple-system,BlinkMacSyste=
mFont,'Segoe UI',Roboto,Helvetica,Arial,sans-serif,'Apple Color Emoji','Seg=
oe UI Emoji','Segoe UI Symbol';font-weight: 500;text-transform: uppercase;l=
etter-spacing: .2px;"><time datetime=3D"2026-05-13T19:58:21.998Z">May 13</t=
ime></div></td></tr></tbody></table></td></tr></tbody></table></td><td alig=
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t-size:0px;line-height:0;">&nbsp;</td></tr></tbody></table></div></div><div=
 class=3D"post typography" dir=3D"auto" style=3D"--image-offset-margin: -12=
0px;padding: 32px 0 0 0;font-size: 16px;line-height: 26px;"><div class=3D"b=
ody markup" dir=3D"auto" style=3D"text-align: initial;font-size: 16px;line-=
height: 26px;width: 100%;word-break: break-word;margin-bottom: 16px;"><p st=
yle=3D"margin: 0 0 20px 0;color: rgb(54,55,55);line-height: 26px;font-size:=
 16px;margin-top: 0;"><span>This is it. </span><br><span>Everything learned=
 spending millions on longevity. </span><br><br><span>From:    Your Immorta=
l Unc and Auntie. </span><br><span>To:          Our Immortal nieces and nep=
hews.  </span><br><br><span>0. Sleep is the world's most powerful drug.</sp=
an><br><span>1. Be in your bed for 8 hours </span><br><span>2. Same bedtime=
 every night, any time before midnight </span><br><span>3. Don&#8217;t eat =
right before bed </span><br><span>4. Calm foods for dinner </span><br><span=
>5. No screens 1 hour before bed </span><br><span>6. Avoid added sugar (be =
aware it&#8217;s in everything) </span><br><span>7. Avoid all things in an =
American convenience store </span><br><span>8. Avoid fried foods</span><br>=
<span>9. Shoes off at the door</span><br><span>10. Eat whole foods, particu=
larly veggies fruits nuts legumes berries </span><br><span>11. Walk a littl=
e after meals or air squats </span><br><span>12. Get your heart rate high r=
outinely  </span><br><span>13. Lift heavy things </span><br><span>14. Stret=
ch daily </span><br><span>15. Water pik, floss, brush, tongue scrape, morni=
ng and night </span><br><span>16. Make an effort to drink water  </span><br=
><span>17. Get sunlight when you wake up (UV is low) </span><br><span>18. P=
rotect skin in midday sun</span><br><span>19. Stand up straight </span><br>=
<span>20. See at least one friend once a week </span><br><span>21. Avoid pl=
astic where you can (in all things) </span><br><span>22. Circulate air in r=
ooms </span><br><span>23. When stressed, breathe, learn to calm your body <=
/span><br><span>24. Go to the dentist </span><br><span>25. Avoid sitting fo=
r long times </span><br><span>26. Protect your hearing, the world is too lo=
ud </span><br><span>27.  Alcohol is bad for you</span><br><span>28. Finish =
coffee before noon</span><br><span>29. Avoid bright lights after sunset </s=
pan><br><span>30. If obese, look into a GLP</span><br><span>31. Sleep in a =
cold room </span><br><span>32. Texting while driving is dangerous </span><b=
r><span>33. Turn off all notifications</span><br><span>34. Limit social med=
ia use </span><br><span>35. Don&#8217;t smoke anything </span><br><span>36.=
 If you struggle to sleep, read a physical book before bed </span><br><span=
>37. 1 hour before bed have a calm wind down routine: bath, read, light wal=
k, listen to music </span><br><span>38. The body is a clock and loves routi=
ne. Have a daily morning and evening schedule. </span><br><span>39. Avoid l=
ong distance travel where you can</span><br><span>40. Baby steps first: inc=
orporate new things slowly    </span><br><span>41. Do less&#8230; most thin=
gs don&#8217;t work.  </span><br><br><span>Bonus points if you get your blo=
od checked. </span><br><br><span>Start here, it will change your life.</spa=
n></p><div class=3D"subscription-widget-wrap" style=3D"font-size: 16px;line=
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