A dedicated X user has shared a full breakdown of Bryan Johnson's daily routine so you can adopt some of the biohacker's methods without spending $2 million.
Now 46 years old, Johnson has spent years living with one goal in mind: live for as long as possible.
A lot of people are keen to stay young, but Johnson's determination goes to another level. He's spent millions to fight off the effects of aging on his body, and has an intense daily routine which starts at 4:30am every day.
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The biohacker's efforts have got him a lot of attention, and this week became the focus of a thread shared by Mike Hoffman, an X user who says he is 'building a tribe of Passivepreneurs'.
Hoffman broke down Johnson's routine after spending 'a full day researching his entire longevity blueprint', and split his 'hacks' into different sections.
Supplements
Hoffman noted Johnson takes '104 pills every day', but in an effort to save time and money, Hoffman instead recommended three supplements, Reserveratol, Nmn Powder and N-Acetyl-L-Cysteine, which he claims have shown 'promising effects on anti-aging, cognitive longevity & Cellular productivity + protection'.
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Diet
Hoffman noted that other supplements Johnson uses can be found in a whole-food diet.
Johnson is vegan, and follows a strict diet including intermittent fasting and consuming 2,250 calories each day. However, since Hoffman is a fan of steak, he instead shared three recommendations: "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)."
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Exercise
Johnson dedicates at least an hour every day to exercising, with workouts including 10 minutes of stretches before launching into body weight movements, high intensity interval training and high repetition exercises with weights.
Hoffman has implemented a similar routine, including warm-ups and stretches, 'morning Rucks with [his] dog', full body weights 3-5 days a week, and body weight exercises like pull-ups and leg raises.
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Sleep
Be honest, this is the section you've been waiting for isn't it?
Johnson has a bedtime routine which takes him 30 minutes to an hour to complete - but let's be honest, who has time for that?
Hoffman instead recommended a few key takeaways, including: "Sleep in a cold and dark room; Sleep & wake up at the same time every day; Nighttime spent with my family to wind down."
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Hoffman added that while Johnson uses melatonin as his sleep supplement, magnesium bis-glycinate 'has shown similar effects'.
Wrapping up his breakdown, Hoffman wrote: "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."
Though Hoffman's tips are definitely a condensed version of Johnson's routine, a little extra sleep, nutrition and exercise can surely only do good.
Topics: Health, Bryan Johnson, Science, Twitter
Emily Brown