The Man That’s Ageing Backwards: “I Use My Son’s Blood To Reverse My Age! I’m Now 18!” Bryan Johnson

1. Adopt ‘Don’t Die’ Objective

Embrace ‘don’t die’ as the singular objective for humanity, shifting philosophical structures to prioritize existence and cooperation over self-destruction, as it flips the philosophical structure of society on its head.

2. Delegate Health Decisions to Data

Opt into a data-driven algorithm for health decisions, allowing your body’s measurements and scientific evidence to dictate protocols rather than your mind’s impulses, because your mind cannot always act in your best long-term interest.

3. Engage in Daily Self-Revolution

View daily acts of self-care—like consistent sleep, healthy eating, and avoiding addictions—as a revolution against a culture of death and self-destruction, starting with personal responsibility to map the future of our existence.

4. Automate Health Habits with Systems

Build health protocols into daily routines as automated systems (e.g., wearing a red light cap during morning tasks) so they become effortless habits rather than burdens, making consistency easier to maintain.

5. Prioritize Consistent Sleep Schedule

Establish a consistent bedtime (e.g., 8:30 PM) and stick to it without exceptions, as sleep is foundational to health and conscious existence, and nothing changes conscious existence more than a poor or good night’s sleep.

6. Implement Early Eating Window

Finish your last meal by 11 AM to allow for 8+ hours of digestion before bedtime, as sleeping on an empty stomach can significantly improve sleep quality and resting heart rate.

7. Optimize Calorie Intake for Utility

Ensure every calorie consumed serves a specific objective for the body’s health, eliminating non-essential or nutritionally void foods, as every calorie should fight for its life.

8. Eliminate Added Sugar

Remove highly processed white or cane sugar from your diet, as it offers no useful value to the body and can be detrimental to health, even though the body needs sugar to run (from sources like berries).

9. Implement a Pre-Sleep Wind-Down

Dedicate an hour before bed to wind down and avoid work, as going to sleep immediately after working can lead to rumination and prevent deep sleep.

10. Avoid Alcohol for Better Sleep

Refrain from consuming alcohol, especially in the afternoon or evening, as even small amounts (e.g., three ounces of red wine) can significantly impair deep sleep and recovery.

11. Protect Morning Focus Time

Establish a protocol to avoid small talk or unnecessary interactions during early morning hours, creating dedicated time for concentrated thought and deep work without interruption, as shifting focus can be disruptive.

12. Practice Driving Mindfulness

Before driving, verbally remind yourself that driving is a dangerous activity to heighten awareness and prevent distractions like texting, thereby reducing risk, as driving is among the highest daily risk factors.

13. Prioritize Good Posture for Brain Health

Maintain good posture to ensure proper blood flow from the brain, especially if you have conditions like narrow jugular veins, as poor posture can lead to intracranial pressure and negatively impact brain health.

14. Leverage Sleep for Problem Solving

Assign your brain a problem to work on before going to bed, as the brain can process information more efficiently during sleep, leading to better insights than when awake.

15. Optimize Sleep Temperature

Control your room or mattress temperature, adjusting it throughout the night (e.g., from 78°F to 71°F, then 73°F for REM), as temperature plays a significant role in sleep quality.

16. Minimize Sleep Disturbances

Be aware of and minimize potential noise sources (e.g., sirens, barking dogs) in your sleep environment to reduce wake events and improve sleep continuity, as wake events are very costly.

17. Monitor Resting Heart Rate for Sleep Quality

Aim for a low resting heart rate (e.g., around 45 bpm) before bed, as it indicates readiness for deep and restorative sleep, and an elevated rate can hinder deep and REM goals.

18. Identify Sleep-Disrupting Foods

Experiment to understand how specific foods, like flour, affect your sleep quality and resting heart rate, then avoid those that cause negative effects (e.g., elevated heart rate and reduced deep sleep).

19. Consider Caloric Restriction for Longevity

Explore caloric restriction as a highly effective intervention for longevity, as it has compelling evidence as one of the most effective longevity interventions that can be done.

20. Maintain Normal Testosterone Levels

If undergoing caloric restriction, supplement to keep testosterone levels within a healthy normal range (e.g., 600-800), as caloric restriction can naturally lower testosterone.

21. Implement Hair Retention Protocol

To prevent hair loss and encourage growth, consider a multi-faceted approach including minoxidil-based formulations, daily red light therapy (e.g., 6 minutes), periodic PRF injections into the scalp, and specific supplements.

22. Choose Hair Loss Treatments Carefully

If using hair loss treatments, be aware that oral finasteride can have sexual side effects, and explore alternative dosages or methods that do not compromise libido.

23. Learn from Biographies

Read biographies to understand how individuals throughout history identified and achieved difficult goals, using their experiences as models for anticipating societal reactions and inevitable changes, and to fingerprint what things are inevitable.

24. Reframe Self-Destructive Behavior as Violence

Consider any action that increases your speed of aging or harms your body as an act of violence against yourself, promoting alignment of all bodily systems towards longevity, as unaligned cells are an aberration.