TLDR;
Bryan Johnson discusses his journey to reverse his biological age and potentially become the "healthiest person in the world." He introduces the concept of "age escape velocity," where one ages slower than the rate of time passing. He highlights the importance of measuring and tracking biomarkers to understand and improve health, sharing specific examples of his own progress in areas like speed of aging, inflammation, sperm health, and cardiovascular fitness. He emphasizes that while his protocol is highly specific, it's rooted in population-level studies and that simple changes like lowering resting heart rate before bed can have significant compounding effects on overall health.
- Age escape velocity is the goal: slowing aging to less than one year per calendar year.
- Biomarkers are key to measuring and tracking biological age and overall health.
- Even with intensive protocols, simple changes can yield significant health benefits.
Am I The Healthiest Person Alive? [0:00]
Bryan Johnson introduces himself and his goal to reverse the aging process. He claims that after years of measuring his body with thousands of data points, he may have achieved the title of the "healthiest person in the world". He questions the absence of a health ranking compared to other achievements like being the fastest or richest person.
Age Escape Velocity [0:34]
Johnson believes we are entering a new era focused on "age escape velocity," which means slowing down the rate of biological aging so that one ages less than one year for every calendar year. He asserts that achieving this requires advanced therapies beyond just diet and exercise, such as genome editing. He anticipates that these technologies will become more accessible over time.
Damage vs Repair [1:24]
Johnson clarifies that his approach isn't about magic immortality but about methodically changing the trajectory of the body's aging processes. He describes it as an engineering race between the damage the body sustains and the ability to repair and prevent that damage. He suggests that a new era of living will begin when the ability to repair outpaces the damage, making the calendar no longer the sole dictator of biological fate.
Defining "Health" [1:55]
Johnson defines health by comparing a 90-year-old to a 2-year-old, highlighting the clear difference in age. He explains that this principle applies throughout the body, allowing for the measurement of biological age. He notes that certain conditions like morbid obesity, diabetes, and a sedentary lifestyle are clearly not conducive to health. He suggests measuring health through indicators like the body's ability to fight infection, reaction speed, strength, and flexibility.
Can You Reverse Biological Aging? [2:56]
Johnson states that it is possible to reverse the body's biological age through experimentation. He provides examples such as improving skin health, heart function, and liver function. He explains that his longevity protocol is based on a gold standard set of biological age measurements benchmarked against population-level studies. Although he is 47 years old, his body functions at different ages depending on the organ. For example, his heart functions like a 37-year-old's.
Biomarkers That Predict Mortality [3:51]
Johnson shares that he tracks over 60 biomarkers that are highly predictive of all-cause mortality, which is the likelihood of dying from any cause. He cautions that even with great markers, unexpected events can still occur. He then shares a few examples of these biomarkers.
1. Speed of Aging [4:15]
Johnson highlights the speed of aging as a crucial biomarker, measured using epigenetics. A score of one indicates normal aging, less than one indicates slower aging, and more than one indicates faster aging. His recent score was 0.48, with a three-test average of 0.054, meaning he ages much slower than normal. This marker reflects whole-body wellness, as any sickness will affect the speed of aging.
2. Inflammation [4:54]
Inflammation is identified as a critical factor to be aware of. Johnson's high-sensitivity CRP (a measure of inflammation) came back as non-detectable, indicating no systemic inflammation, which he considers a remarkable achievement.
3. Sperm Health [5:08]
Sperm health is important because it has dramatically declined over the past 50 years. Johnson's sperm health is better than the average levels of 1970, on par with someone in their early 20s, demonstrating that superior sperm health is achievable in the modern world.
4. Cardio [5:33]
Cardio respiratory fitness, measured by VO2 max (how well the body uses oxygen during exercise), is one of the best predictors of longevity. Johnson's levels are at the 85th percentile for 18-year-olds.
6. Bone Density [6:08]
Bone health is assessed through a DEXA scan. Johnson's bone density is in the 99.8th percentile, indicating very strong bones.
My 5-Year Journey [6:32]
Johnson reflects on his starting point, noting that he was 40 lbs overweight, had systemic inflammation, slept poorly, was chronically depressed, and had terrible markers. Five years later, he has arguably the best comprehensive biomarkers in the world. His days are meticulously structured with precise routines for bedtime, diet, exercise, and supplements, based on scientific evidence and measurements of his body. He emphasizes that his protocol is based on population-level studies, not just his individual needs, with small modifications for himself. His diet consists of 2,250 calories daily, with every calorie chosen for its potential for longevity. He incorporates therapies like hyperbaric oxygen therapy, sauna, and stem cells, all based on scientific evidence, and cuts therapies that don't deliver results.
Surprises [8:22]
The most surprising thing Johnson learned is the body's resilience. Despite starting at 43 with poor health habits, 20 years of entrepreneurial stress, and 10 years of chronic depression, he achieved top-tier biomarkers within five years, offering hope to others.
Mistakes [8:51]
Johnson shares two mistakes he made during his journey. First, the drug rapamycin, intended for anti-aging, accelerated his speed of aging, though this may not be conclusive for everyone. Second, fat injections in his face, aimed at restoring youthful appearance after caloric restriction caused fat loss, resulted in a severe allergic reaction. He emphasizes that his protocol involves measuring, doing a therapy, evaluating the data, and repeating the cycle, with loyalty only to science and data.
What You Can Do [9:57]
Johnson encourages viewers not to be intimidated and to start with simple, basic changes for the majority of health benefits. He recommends focusing on lowering resting heart rate before bed by eating earlier and lighter, avoiding alcohol and late-night snacks, and reducing stress before bed. Improved sleep from a lower heart rate will lead to better exercise and eating habits, creating a compounding effect. He urges viewers to prioritize health, invite friends and family to do the same, and embrace a new era of being human focused on well-being.