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Mike Hoffmann

@MrPassive_

Feb 12, 2024 • 15 tweets • 5 min read • Read on X

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Bryan Johnson is spending $2,000,000/year to live until 120.

So I spent a full day researching his entire longevity blueprint.

Here’s a full breakdown of his routine & how anyone can use it:

(without spending $2M/year)

The results from Bryan’s routine are impressive:

• Slowed pace of aging by equivalent of 31 years
• Reduced biological age by 21 yrs in 5 months (42 to 21)
• Acumulating aging damage slower than 88% of 18-year-olds

& since I'm a father who’s passionate about anti-aging…

I wanted to see how I could copy him in my everyday life (without spending millions).

So after hours of research…

Here’s what I found:

1. Supplements.

This is probably the most outrageous aspect of Bryan’s daily routine.

He takes 104 pills every day.

(I’ve added the list below)

& Since taking 100+ pills every day would be expensive + time consuming…

Here’s what supplements I take based on my research:

• Reserveratol
• Nmn Powder
• N-Acetyl-L-Cysteine

These 3 supplements have shown promising effects on anti-aging, cognitive longevity & Cellular productivity + protection.

A lot of the other supplements he listed can be found in a whole-food diet.

& speaking of diet…

2. Diet.

Bryan's daily diet is definitely intense:

• 10% caloric restriction
• Intermittent fasting
• 2,250 calories
• Vegan food
• 3 meals

Below is an example of his “Super Veggie” meal.

He says that being vegan is a personal choice & since I enjoy my raw milk + Steak…

I’m only interested in copying the “basics” of it.

So here’s what I’m implementing from it:

• Intermittent fasting in the morning
• Adding nutrient-dense veggies to most meals (Broccoli, Lentils etc)
• -10% Caloric restriction (can be calculated with apps like MyFitnessPal)

3. Exercise.

Bryan exercises for at least an hour a day, 7 days a week.

His workouts are full-body & include:

• Body weight movements
• High-intensity-interval training
• High repetition exercises with weights

I've attached his exact movements & exercises below👇

Also, to preserve the longevity of his joints & prevent injury, Bryan spends 10 minutes stretching & warming up before his workouts.

I like these style of workouts & I think anyone can find an extra hour a day to do them.

So I’m following a similar fitness routine:

• Morning Rucks with my dog before my kids wake up
• 3-5 days a week of full-body weights in my garage
• Body weight exercises like Pull-ups & Leg raises

& Of course, doing proper warm-ups & stretching before my workouts.

4. Sleep.

Bryan has a long bedtime routine which takes him 30 minutes to 1 hour.

This clearly works because he had 6 months straight of achieving 100% sleep score performance via Whoop.

He’s in the top 1% of users.

Here’s a quick video of some of his sleep essentials:

I definitely agree that sleep is important for health as well as longevity & the research does too.

But when you have young kids, it’s a little harder to get a perfect sleep score.😅

So here are the main takeaways I’ve been using:

• Sleep in a cold + dark room
• Sleep & wake up at the same time every day
• Nighttime spent with my family to wind down

These simple things make a huge difference.

& Although Bryan uses melatonin as his sleep supplement…

Magnesium bis-glycinate has shown similar effects.

& That's everything I'm taking from his routine as of right now.

I respect what he's doing, turning himself into a human study for longevity & anti-aging.

It will be interesting to see the results in the future.

What are your thoughts on Bryan & his routine?👇

If you want help starting your Passive Income journey in addition to your
9-to-5...

DM me "Passive" and let's chat. 🥤

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