Bryan Johnson's 12 Essential Steps to Reverse Aging

Aging is optional—at least, that’s what Bryan Johnson is proving. The tech millionaire-turned-biohacker has spent millions optimizing his body, running thousands of tests, and refining the ultimate longevity protocol. But you don’t need a fortune to turn back the clock. Here are the 12 most actionable, science-backed things Bryan Johnson does to reverse aging—so you can steal the blueprint and start today.

1. Eat a Precise, Nutrient-Dense Diet (Caloric Restriction Without Starvation)

   • Daily Calories: ~1,977 kcal

   • Macronutrient Ratio: 25% protein, 50% healthy fats, 25% complex carbs

   • Meal Timing: Eats all meals between 6 a.m. and 11 a.m. to optimize autophagy

   • Avoids: Sugar, processed foods, seed oils, and alcohol

   • Staples: Nuts, berries, dark leafy greens, lentils, mushrooms, and extra virgin olive oil

     
     

2. Supplement with Anti-Aging Compounds

   • NMN (Nicotinamide Mononucleotide): 1,000 mg daily (boosts NAD+ for cellular repair)

   • Resveratrol: 1,000 mg daily (activates longevity genes)

   • Fisetin & Quercetin: 500 mg daily (clears senescent "zombie" cells)

   • Omega-3s (EPA/DHA): 2-3g daily (reduces inflammation & supports brain health)

   • Collagen & Hyaluronic Acid: Supports skin and joint health

   • Vitamin D + K2: Enhances bone health and immune function

     
     

3. Track & Optimize Sleep (Deep Sleep is Anti-Aging Fuel)

   • Goal: 8 hours of high-quality sleep, with at least 90 minutes of deep sleep

   • Routine:

     • No food 3 hours before bed

     • No blue light exposure 2 hours before bed

     • Bedroom temp set to 65°F (18°C)

     • Sleeps with mouth tape to improve breathing

     • Wears an Oura Ring to track sleep data

       
       

4. Exercise Like a Machine (But Optimize Recovery)

   • Resistance Training: 5x per week (heavy lifting, targeting hypertrophy & strength)

   • Cardio: 3-4x per week (zone 2 training for mitochondrial health + HIIT)

   • Mobility & Stretching: Daily, with focus on joint longevity

   • Cold Plunge: 3-5 minutes at 39°F (4°C) to reduce inflammation & boost recovery

   • Sauna: 4-7x per week at 175°F (80°C) for 20 minutes (heat shock proteins extend lifespan)

     
     

5. Optimize Gut Health (Longevity Starts in the Gut)

   • Probiotics: High-fiber diet + fermented foods (kimchi, sauerkraut, kefir)

   • Prebiotics: Resistant starch from green bananas, oats, and legumes

   • Avoids: Gluten, excess dairy, and artificial sweeteners

     
     

6. Eliminate Stress & Cortisol Spikes

   • Daily Meditation: 10-20 minutes of breathwork or mindfulness

   • HRV Tracking: Uses WHOOP/Oura to monitor heart rate variability

   • Prioritizes: Deep work in the morning, no multitasking

     
     

7. Optimize Blood Sugar & Insulin Sensitivity

   • Monitors glucose with a CGM (Continuous Glucose Monitor)

   • Eats protein & fiber before carbs to avoid spikes

   • Walks for 10 minutes after meals to improve insulin sensitivity

   • Drinks 1 tbsp of apple cider vinegar before high-carb meals

     
     

8. Protect Skin from Aging (Anti-Aging is Also External)

   • Daily SPF 50 (even indoors) to prevent photoaging

   • Retinol & Vitamin C Serum to boost collagen

   • Red Light Therapy (660nm & 850nm wavelengths) for skin regeneration

     
     

9. Take Longevity Tests & Adjust Accordingly

   • Regular blood tests (lipids, hormones, inflammation markers, etc.)

   • Epigenetic age testing to measure biological vs. chronological age

   • Microbiome sequencing to optimize gut health

     
     

10. Detox from Environmental Toxins

    • Uses a HEPA air purifier at home to remove pollutants

    • Filters drinking water to eliminate heavy metals & microplastics

    • Avoids plastic containers (uses glass & stainless steel instead)

    • Sweats daily (sauna + exercise) to remove toxins

      
      

11. Practice Time-Restricted Eating (Intermittent Fasting 16:8)

    • Fast for 16 hours, eat within an 8-hour window

    • Enhances autophagy & mitochondrial efficiency

    • Occasionally does a 24-hour fast for cellular repair

      
      

12. Optimize Brain Health & Cognitive Function

    • Takes Lion’s Mane Mushroom for neurogenesis

    • Cold Showers in the Morning to activate dopamine pathways

    • Daily Learning & Problem-Solving Activities to strengthen brain plasticity

      
      

The Blueprint is Set – Now Take Action

Bryan Johnson is proving that aging can be slowed—or even reversed—with the right lifestyle. You don’t need millions of dollars to implement these habits. Start small, track progress, and iterate. The future of longevity is here, and it’s actionable.

If this helped, share it with someone who wants to live longer, look younger, and perform better.

Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.