Brief Summary
Bryan Johnson shares a list of products that he uses daily as part of his health and longevity focused Blueprint protocol. These include stainless steel meal prep containers, an air quality monitor, extra virgin olive oil, nervous system regulation tools, wearables for health tracking, a body temperature tracking device, a body composition scale, adjustable dumbbells, a red light therapy cap with scalp serum, a scalp massager, and a temperature-controlled bed. He emphasizes the importance of measurement and data tracking to understand the effects of these tools and practices on his health.
- Stainless steel containers for meal prep to avoid toxins and plan meals.
- IQAir monitor to maintain pristine air quality.
- Extra virgin olive oil as a top superfood, consuming it with every meal.
- Devices like Neurosim and Sensate to stimulate the vagus nerve for relaxation.
- Wearables (Whoop, Oura, Apple Watch) for constant health metrics tracking.
- Daily body temperature measurement to monitor metabolic efficiency.
- Withings scale for tracking body composition changes.
- Adjustable dumbbells for exercise in small spaces.
- Red light cap and scalp serum for hair health.
- Scalp massager to stimulate blood flow.
- Eight Sleep temperature-controlled bed for improved sleep.
Intro: What I Use Daily for Longevity
Bryan Johnson introduces a selection of products that are part of his daily routine for health and longevity. He mentions that he has experimented with numerous health interventions, retaining only those that have proven effective over time. He provides links to the products mentioned, clarifying that they are not affiliate links, with the exception of his extra virgin olive oil.
Stainless Steel Meal Prep Tins
Bryan Johnson uses food-grade stainless steel containers for meal preparation. These containers help him avoid plastic and serve as a planning tool for his meals. His chef prepares three to four days' worth of food, which is then stored in these canisters in the fridge. He values these containers for their sturdiness, airtight seal, ease of cleaning, and resistance to corrosion.
Air Quality Monitor (IQAir)
Bryan Johnson uses an IQAir monitor to maintain high air quality in his home. The device is certified and quantifies air quality, displaying levels of toxins. He receives a monthly report detailing air quality both inside and outside his house. He emphasizes the importance of using a certified device to ensure accurate monitoring, especially in areas with poor air quality like Los Angeles.
Extra Virgin Olive Oil (My Most Consumed Food)
Extra virgin olive oil holds a special place in Bryan Johnson's diet, being the most consumed food item. Scientific evidence has identified it as a top superfood for health and longevity. He consumes one tablespoon (15 ml) of a specific, lab-tested extra virgin olive oil with every meal due to its numerous health benefits.
Nervous System Tools (Neurosim, Sensate, HRV)
Bryan Johnson uses tools to regulate his nervous system, aiming to increase time spent in a relaxed state. He uses Neurosim, a device attached to the left ear to stimulate the vagus nerve with a light electrical pulse, typically for 60-minute sessions. Additionally, he uses Sensate, a device placed on the chest that emits vibrational sequences synced to music, often when he has trouble sleeping. He encourages experimenting with HRV (Heart Rate Variability) to find effective methods for relaxation.
Wearables (Whoop, Oura, Apple Watch)
Bryan Johnson uses wearables like Whoop, Oura, and Apple Watch to measure and track his health metrics. He emphasizes the importance of measurement to determine the effectiveness of health interventions. He personally prefers Whoop for its form factor, but suggests choosing a wearable based on personal preference. Wearables have helped him develop intuitions about the effects of different factors on his health, such as achieving perfect sleep.
Daily Body Temperature Tracking
Bryan Johnson tracks his body temperature daily, considering it a crucial measurement within the Blueprint protocol. Using a specific device, he takes his temperature in the ear. Over the past few years, his body temperature has decreased from 98.7 to 93.9 degrees, indicating improved metabolic efficiency.
Withings Scale for Body Composition
Bryan Johnson uses a Withings scale several times a week to measure his weight, muscle mass, body fat, and bone density. He values tracking his body composition over the long term to observe the effects of dietary changes and exercise protocols. These measurements provide a comprehensive picture of his body's changes over time.
Adjustable Dumbbells for Small Spaces
Bryan Johnson uses adjustable dumbbells as a practical solution for exercising in small spaces. These dumbbells allow him to perform a variety of exercises daily, even when access to a gym is limited. He considers them one of the most frequently used items in his gym setup.
Red Light Cap + Scalp Serum Routine
As part of his hair health routine, Bryan Johnson uses a red light therapy cap for six minutes daily. He applies Blueprint serum and massages it into his scalp with a scalp scrubber before wearing the cap. This routine is supported by evidence suggesting its benefits for hair health.
Scalp Massager for Blood Flow
Bryan Johnson has added a scalp massager to his hair health protocol, using it three times a day. He uses the massager to stimulate blood flow to the scalp when applying growth serums. He finds it enjoyable and considers it a beneficial practice supported by evidence.
Eight Sleep Temperature-Controlled Bed
Bryan Johnson uses an Eight Sleep temperature-controlled bed to improve his sleep quality. He has been using the product for several years and has found that the temperature-controlled mattress significantly enhances his sleep. He notices a decline in sleep quality when traveling and staying in hotels without a similar temperature-controlled setup.
Bonus: Stainless Steel Pill Tins
Bryan Johnson uses stainless steel pill tins to organize his daily supplements. Although he likes these tins for travel and organization, they are no longer available for purchase. He has reduced his supplement intake from 100 pills to around 35. He values the stainless steel material for its safety and durability. He also asks viewers for recommendations on efficacious products he might not be using, superior alternatives to his current tools, and their best-performing products.
