On Purpose with Jay Shetty - Bryan Johnson: New SHOCKING Science on How to Reverse Your Age by 31 Years & The Damaging Impact of 1 Bad Night Sleep

Episode Date: January 13, 2025

Do you think one bad night of sleep can really harm your body? Would you try a routine that could help you reverse aging? Today, Jay sits down with Bryan Johnson, entrepreneur and founder of Blueprint, who is redefining human health and longevity. Dubbed "the world's most measured human," Bryan shares his extraordinary journey of reversing aging and improving biological performance through science-backed methods and a meticulously designed lifestyle. Bryan discusses how his $2 million-a-year protocol isn't just about extreme spending but about pioneering a blueprint for everyone. He explains the concept of "don't die," emphasizing the potential for humanity to extend life and improve health at unprecedented levels. From his diet of precision-crafted meals to his groundbreaking work in measuring microplastics and organ health, Bryan's insights challenge conventional norms about aging, health, and longevity. Together with Jay, Bryan dives deep into actionable takeaways, such as the five pillars of perfect sleep, the importance of building systems over relying on willpower, and how to minimize exposure to environmental toxins like microplastics. Bryan also addresses controversial topics, including the downsides of cheat days and the role of technology in managing health. In this interview, you'll learn: How to Reverse Aging Through Measured Health Metrics How to Optimize Your Diet for Longevity How to Manage Stress With Better Sleep How to Create a System for Healthy Living How to Rewire Your Taste Buds for Better Nutrition How to Lower Inflammation With Simple Daily Habits You don’t need millions of dollars or cutting-edge technology to start—just a commitment to making small, intentional changes.  With Love and Gratitude, Jay Shetty What We Discuss: 00:00 Intro 02:31 How Long Can a Person Live? 04:19 The Most Measured Person 06:34 Getting Sustained Hearing Impairment 09:57 Extending Life Before Conception 11:18 How Long Do We Have to Live? 14:22 Every Body I Highly Responsive to Change 16:50 Embryo Selection Through Genetic Markers 18:12 A Generation of Microplastic  20:42 Simple Ways to Minimize the Influx of Microplastic 23:05 Don’t Drink from Water Bottles 26:01 The Significant Health Threat of Air Pollution 30:11 How Capitalism Affects Health 32:28 5 Ways to Get Better Sleep 40:12 Don’t Miss Your Deep Sleep Window 43:37 The Ill Effects of Poor Sleep 45:48 Invest in Your Health 48:12 What’s Your Protein Intake? 51:22 Bryan’s Perfect Diet 56:11 Eating 3 Meals a Day in 5 Hours 58:21 Rewire Your Taste Buds 59:19 Sensitivity to Air Quality 01:02:36 Are You Scared of Dying? 01:05:58 Prolonging Longevity 01:08:07 Ways to Manage Stress 01:11:00 You Are not Your Thoughts 01:15:37 Health Can Lead to Happiness 01:19:37 Is Reverse Aging Possible? 01:22:25 Bryan on Final Five    Episode Resources: Bryan Johnson | Website Bryan Johnson | X Bryan Johnson | Instagram  Bryan Johnson | Tiktok  Bryan Johnson | Youtube Bryan Johnson | LinkedIn Blueprint ProtocolSee omnystudio.com/listener for privacy information.

Are you scared of dying? No. Yet, that doesn't stop us from speaking with unbridled confidence on what we'll be. And to me, it really shows that we humans, we don't want to die. He has spent millions of his own dollars to never die. Maybe even cracked the code that limits the human lifespan. The king of longevity, Brian Johnson. What drives someone to spend two2 million to not die?

Let's just say we fast forward a few hundred years. That's when humans figured out they were transitioning from die to don't die. One night of bad sleep reduces your NK cells by 70%. Your NK cells are what's killing cancer cells. I'd never heard that before. My grandfather was full of lead, my parents are full of asbestos,

and I'm full of microplastic. We think they're causing very serious health problems. It may be worse than we think. I had this general idea that there must be some system in place in America that's watching out for us. Not true. What age are you predicting to live to? The number one health and wellness podcast.

Jay Shetty. The one, the only Jay Shetty. Hey everyone, welcome back to On Purpose, the number one health and wellness podcast in the world. Thanks to each and every one of you that keep coming back every week to listen, learn and grow. Now today's guest is someone who says they're not going to let themselves die.

Brian Johnson is known as the world's most measured human. Brian spent four years creating Project Blueprint which is an endeavor to achieve humanity and earth scale cooperation within self. As a 47-year-old, he has the metabolic health of the top 1.5% of 18-year-olds, inflammation 66% lower than a 10-year-old, and reduced the speed of aging by 31 years.

With a lifestyle that costs him $2 million annually, here's the real-life Benjamin Button. Please welcome to On Purpose, Brian Johnson. Brian, it's great to have you here. Yeah, thanks for having me here. Yeah, I wanted to dive in straight away and just to ask you, what drives someone to spend $2 million to not die? I think it's very confusing to a lot of people.

I think when you read the headlines and you view, I'm just unintelligible by most people. And I think if you look back, you know, let's just say we fast forward a few hundred years, and you live in the 25th century, and you're reading the history books of this time and place, I think it'd be pretty obvious to them. They would say like, oh, of course, that's when humans figured out they were transitioning from die to don't die. Like that's the big thing. Like they had the technological and medical progress to say they could now begin extending their lifespans to some unknown degree. So I think it really just we're on this inevitable trajectory towards radically extending how long and how well we can live. And I'm really the forerunner in trying to start that process. And how did you compute the amount of two million?

How did it get to that? What does that involve and include to get to that level? So the two million is primarily spent on the research and the measurement. And so the actual, what I do day to day is very low cost. I'd say the majority of people can afford it. Most things are actually free. So a lot of people see the two million dollar headline and they think, oh, this can't be achievable or reachable for me, but actually is.

And so what we did that was unique is when you're trying to do something to improve your health and wellness, it's important you can verify it does or doesn't work. Like if you hear a story about doing, like drinking this kind of drink is good for your health, it's a story until you can measure it and say, it has this kind of change in the body and either it increases your biological age or lowers it or does something else. And so I became the most measured person in history and that's really expensive. So the really the expensive portions have been measuring every organ of my body.

The actual protocol is a really low cost. What was the most expensive thing to measure? It really is in chasing the cumulative measurement across the entire body. For example, I have spent more time in an MRI than anyone in the world. I think this new technology called DNA methylation, you're looking at these patterns in the body, I'm the most measured person with that DNA methylation in the world. And so doing this consistently, routinely, we do thousands of data points a week. And so I think it's just all these things adding up.

It's just expensive to do the test, analyze the data, continually have that process. We need like a large team to do it. Yeah. Do any of the measurement tools have adverse effects on health? Yeah, MRI we think is very safe. Okay. Yeah, but CT I've only done once.

I just did a calcium score. And then we do blood draws. I've done a ton of blood work. We did ultrasound on my veins a while back and to see if we had scar tissue that had been building up because I've done so much blood draw. We couldn't find any scar tissue. So we do actually measure for negative repercussions of are we measuring too much to the extent of damage.

So like we're even measuring the measurement. So in every way we can possibly interrogate the body, we're trying to acquire data. And how did you pick the areas to measure? Like how were you able to say, these are the five, eight, I don't know how many there are metrics that I believe are the most important to longevity.

How do we even know what are the things to focus on? We looked at every organ. So we have roughly 70 plus organs depending on how you count. And so you can say, like, I'm chronologically 47 years old, but that's not really a useful number. It's like a general approximation. Then if you measure the heart, you can say, okay, what is the biological age of the heart?

And you can then dissect that and say, what is the structural age of the heart? And then what is the functional age of the heart? Like, you can look at the functional age of, like, what is the max heart of the heart. Like you can look at the functional age of like what is the max heart rate. You know, you could take 220 minus your age roughly for a rough calculation. Then you look at the valves and you look at all the cell types. And so you can break each organ down into different ways to understand what is its biological age. So for example, like my heart is 37, my left ear is 64, my diaphragm is age 18.

And so you can, any part of the body, any organ or biological process, you can assign an age score if you've got data to show, data to make that comparison. Your left ear is 64. Walk me through that. I shot a lot of guns as a kid. And so I would aim the gun like this with this left ear exposed to the sound. This ear was more protected. And then also loud music. And so yeah, this is the thing is like now when I'm at social events, I have this app on my phone, Decibel, where like last night I was at a social event and the room was 105 decibels. So anything over 80 can cause hearing damage. So just in a social environment where people are talking in a voice that's like loud enough for the other person to hear,

you've got sustained ear hearing damage. Yeah, interesting. I think it's something we don't realize. I saw my mom lose her hearing in one ear and the other one pretty weak. Yeah. And it's been really sad to watch because it's completely changed her personality. Exactly. And it's completely changed her ability to connect in a conversation. She's super fun.

She's bubbly, conversative. But as soon as she started losing her hearing and the hearing aid technology is definitely not caught up with any of the technology you're talking about. We got her the best ones that, that I possibly could know about. And it's still so hard for her to engage. And it's such an underrated part of human life. Like you don't think losing your hearing may be that impactful.

It's huge. Entirely true. And we've tried for the past few years. So we take all these measurements and we say like, what is the biological age of blank organ? And then we say, all right, now we've reviewed all the scientific literature that's out there.

How do you either slow down that speed of aging or reverse aging damage? So for example, with my left ear, we've said, can you take my left ear from age 64 to age 63 and 62 and all the way down to like age 18? And so in that case, we've had no success with hearing. There are a few stem cell therapies that are in research, but no effective treatment. So we've had no success at all. So once you lose it, right now it's gone. Whereas other parts of my body like my speed of aging and my heart and my lungs, we've had great success lowering that biological age.

If you look at it anatomically or functionally. And so some things we've had great success, but this is the point where when people look at me and they say, you know, the guy is so busy trying not to die, he's forgetting how to live. And the flip side of that is when you lose function, movement, eyesight, hearing, your life begins to deteriorate to degrees like your mother saw in ways you can't even imagine. And so it really is like this respect for our conscious existence and our biological capabilities. And so really I think that's what I'm trying to do is I think the new virtue is caring for our conscious existence and not being whimsical and throwing it away

with behaviors that just are not necessary. Yeah. It's so funny, isn't it? It's really interesting how we judge intentionality and you only recognize how intentional you wish you were when you lose something. And it's like that, I think there's that famous quote that says the best time to plant a tree was like a hundred years ago.

But otherwise it's today. Like the idea of like, you're just never going to, you will always feel you wish you started earlier. Always. But that only hits you when sadly something really bad happens. And then you're like, gosh, I wish I thought about this when I was 25, 20, etc. And yeah, so I mean, when I'm thinking about what you're saying, what is there an age or damage level from which there is no return? What parts of the body, is there a specific age where you're like,

have you this chronological age and your biological age of this body part, is this, it's over? I guess this is, I think, the coolest question right now is that in previous time periods, you were born and you died in predictable fashion. There was nothing you could do to stop the process. And so now what's different is that we are making progress on age-related decline, even before a baby is conceived. So now there's embryo selection, right? So it's don't die is happening before conception. And then recent studies have shown that you can take a mouse and it's like last

week of life and regenerate it and double the lifespan of that mouse. And so we have technologies that can extend life before conception, midlife, and even at the end of life. And so now that's I'm saying this is really its full spectrum that there is no point of no return at this at this moment. I mean, in this moment, yes, but like increasingly it's becoming this open question, is there? And I think that's the most interesting and exciting thing. My dad is 71. I think most of his friends are just like, we're getting close. It's almost time. But man, he's got this ferociousness to live life that I'm really inspired by. Yeah, that's brilliant. What age are you hoping or I guess you don't have to hope predicting

to live to? I don't think that any human can say anything intelligent more than one year from now. Like we might, we can say, you know, we think the earth is going to continue to orbit around the sun with a certain degree of stability. In terms of like how long are we going to live? How will cultural norms persist? What will be normal? What will not be normal?

I think given how fast AI is developing, we cannot say anything intelligent beyond a year. Right, but your physical self, you still feel that? Yeah, I mean I think that like if you look at some of the best AI companies, like Dario from Anthropic the other day wrote this blog post where he's imagining, and I agree with him, that it's possible we make a hundred years worth of progress in the next five years. That when we bring up these new AI models that we can do things that otherwise would take us a hundred years to do. Now that does not mean that these therapies will be

available overnight, like we still have to go through the process, but I do think that we are looking at this possibility. So it's like, when I say things like we may be the first generation to not die, people are like, stupid. Like, no, I get that from like this vantage point, we can't see how the pieces of the puzzle come together. Like it's not clear to us which things do what and when, but that's not the point. It's really you're trying to pattern match large macro scale trends. And if you say how fast is intelligence moving and when you acquire intelligence,

what can that intelligence do? On a macro scale, I think it really is a robust hypothesis that we may be the first generation to not die. And what kind of compromise do you think that's going to take on a personal level? Or sacrifice, and you may not use those words, but if someone was looking at it and was thinking about it from that perspective. If we just put this in context, let's imagine you and I travel back in time a million years ago and we're with Homo Erectus. And we say, Homo Erectus, tell us about the future of intelligent existence. Like what are we going to evolve into?

Right? Now, Homo Erectus has models maybe of hunting, of like, you know, weather patterns or of like danger, but Homo erectus is not going to be able to tell you that in this new science field called biology, we're going to figure out that there's molecules and we're going to, or they're not going to be able to tell you that in this new world of quantum mechanics or in this new world of silicon transistors, they don't have any models to articulate what things could come about and why.

And so they just lack any models to articulate anything intelligent. And so I wonder in this moment if we are just like Homo erectus where if you say like what will the future bring? What will the norms be? What will our proclivities be? What will we want? We have no idea. We don't have any models that help us understand. And so that's why I think that if you want to be a genius, lean into that you probably don't know that everything we think we have known is now going to be called into question and that the new genius is leaning into the unknown.

Yeah. How bad was your health before all of this? Awful, like the worst. So I started entrepreneurship as, you know, 21 years old, I started building companies and the ethos is, you know, you would hear stories of like so-and-so stayed up two nights in a row coding all night. They're amazing. They're a genius.

They're so great. And so that story would be like a status symbol, like they're important. They have power. You should respect them. And those stories propagate. And so that story would be like a status symbol, like they're important. They have power. You should respect them. And those stories propagate, then others are like, I want to have status and I want to be respected and I want to do cool stuff. And so you repeat these patterns of sleep deprivation and, you know, harming your health. Now that's just foolishness. Like that we know from the evidence that you stay up for over 24 hours, you're legally drunk.

Like you're just as intoxicated had you consumed like your 0.08 alcohol level. And so we've really bought into this myth I did myself. And so I ran myself ragged, like just awful, terrible sleep, terrible diet. I was depressed for 10 years. So I was kind of obsessed with killing myself for 10 years. And it was the most awful decade of existence.

So I was, that for 10 years and it was the most awful decade of existence. So that was my starting point. And so now I arguably have the best biomarkers of anyone in the world. I've openly shared all my information. They're publicly posted and arguably down the line, like 5, 10, 15, 20 measurements. And so it's been actually really motivating that if you can start where I was and then turn this hard, others can do the same. So to me, it's been a really motivating experience that your body is highly responsive to change.

Was there a diagnosis or a particular day or event that happened that made you go, this is my turning point? Like I grew up on biographies. I understand the world through biographies. And I just love reading about people in time and place who are able to. Like Snapchat, the ether, the future, like the future is always present. It's just that it's very hard to see. And then over time we look back, Oh, of course that was a future in that moment.

And like a certain people saw it. And so I came obsessed with this question at 21, like what is the future of existence on a time scale a few hundred years into the future? And I basically grappled with that problem for 20 plus years. And I didn't know what to do. So I said, I'm gonna go be an entrepreneur. I'm gonna make a whole bunch of money.

And with that money, then I'll try to do something interesting. So like it's kind of been this like 25 year long journey for me to like try to identify something that would have the power of changing the course of humanity. And just in the past 12 months, I think it finally all came together. How old were you when you decided to make the shift to say, I'm going to start turning back the clock?

So I was 43. I'm now 47. So four years ago. So four years ago, right. And at which age do you wish you started? I wish I would have been an embryo selected based upon genetic markers. Walk me through that. Yeah. I mean, like now, I mean, when you're going through a fertility, you create a bunch of embryos and choose the best embryo, you know, like along certain dimensions. And, you know, I, I'm like most humans on the planet where I was just born through the typical process of – but now you can really go in that earlier stage.

And so I wish it was happened before conception and then I wish growing up. You know, like my – I grew up in Utah, which was very much a culture of sugar cereal, you know, soda, excessive sun exposure without sun protection, terrible sleep. I just grew up in a culture that was extremely destructive to health and wellness. And so my entire life has actually been in this American culture and it's been really… I was consuming microplastics from the earliest of days like all of us have been. And so I would say, yeah, I really wish it would have started before birth. If not before then, very early in my childhood, I wish I wouldn't have been consuming sugar and things like that.

Those have long-term complications that we just, I'm not sure we're fully aware of them. Yeah. For those that don't know, walk us through the microplastics because I feel like that's been a trending term right now. People are becoming more and more aware. Walk it through for someone who's unaware of what's happening there. Yeah, I mean like on a large scale, like my grandfather was full of lead, my parents are full of asbestos and I'm full of microplastics. Every generation has kind of had their environmental toxin that has been a scourge in the world. Now microplastics have been this recent phenomena because plastics is a very low-cost and high-quality material and so they're everywhere.

So microplastic is less than 5mm in length and we get them in our bodies either by inhaling them, by ingesting them, or through our skin. Like in the average male testicle, there's 8.2mg of microplastics. In the average brain, there's 50% more microplastics now than there was 10 years ago. So it's increasing really, really fast. And so my company, Blueprint, we just launched the world's first at-home microplastics test. We're realizing this is a major problem, and the difficulty is we don't have any data. No one knows what these levels are in their life.

And without that data, how do you know what things are working? Like if you stop drinking water out of plastic bottles, what happens? You know, like what happens if you change the clothing you wear? What happens if, etc., etc.? And so yeah, I have my levels measured. My whole team did it. Mine came back lower than anyone on my team. And we have reasons why we think that's the case, but we're not quite sure. So we're excited that we'll have the world's largest data set of microplastics in the next month.

And then as a community, we can start saying like, now let's all start running these tests and let's build therapies. So we can start doing things to minimize microplastics in the body. And what are the adverse effects of microplastics? I mean, for example, women that have higher levels of BPA

have had fewer eggs retrieved. So it affects the fundamental processes of the body. It's been tied to all kinds of things. Neurodegeneration, basically every health malady is potentially related to microplastics. Now, the science is still emergent and we're still figuring it out, but it's like, it's not a situation where we're saying microplastics are a good idea and you should consume more. It's a situation where, like, we are consuming an enormous amount of them. We think they're causing very serious health problems. It may be worse than we think. So it's really an area that we need to understand better. But I think minimization

is probably the most important step right now. So what are three simple steps that someone could take right now to minimize their influx of microplastics? Water is one of the worst offenders. So don't drink out of plastic water bottles. Number two is have a water filter at home. So I have a reverse osmosis system at my house. It's very good.

What's it called? Reverse Osmosis. Is there a brand? There are a bunch of brands who make it. Who do you recommend? Mine's very good. What's it called? Reverse Osmosis. Is that a brand? There's a bunch of brands who make it. Who do you recommend? Mine's custom made. So on my website, I have my water filter system listed out of every component. So if you go to blueprint.bryanjoseph.com and my protocol, I have it listed there.

And if you're in the United States, the guy who set it up for me, I have his number and name. If you want to just call him. There's other systems that are better, that are comparable that are like $300. So it's a very common technology. It's easily accessible. But have that in your home is water filter because microplastics are in water. And so that's why when people – they say like, well, I get my food at a farmer's market, therefore, right? But they don't realize that the water that is coming there to, for the farm, could be filled with microplastics. So there's just, there's no safe place anywhere for microplastics. Number two is, for example, canned soups. In one study, they showed that a person who consumed canned soup for one week increased their levels by 20 fold, just in one week.

Wow. Gigantic, yeah. Also be aware of clothing. So try to use hemp, cotton, silk, etc. Use a HEPA filter when you're vacuuming because they can be airborne in the house. Don't handle receipts. That has a lot of plastic, microplastics. Using cookware that have the stainless steel or cast iron instead of non-stick is really helpful.

But those are the kind of big ones to be aware of. That's great. If you go through your house environment, just say like, where is plastic? You might find you have a plastic cutting board. You might find you have plastic kitchen utensils. You might have plastic plates. So just be plastic aware. And once you have that mindset, you're going to realize

that plastic is like everywhere. So just slowly make progress and try to replace that with stainless steel, aluminum, things like that. What's fascinating is you have no idea how it's entering the system. Because it's not a physical, tangible experience. You're not like feeling something

exactly merging into your skin. Walk us through the what I was thinking about as you were talking You're not like feeling something. Exactly. Merging into your skin. Yeah. Walk us through the... What I was thinking about as you were talking is this idea of what happens to water in a plastic bottle versus a glass bottle. Yeah, I mean you're getting leaching from the plastic. And so, I think the average plastic bottle has I think 200,000 microplastic particles, something like that.

So it's a very large amount. And so generally speaking, so I've just made this rule. Like today I brought my stainless steel. I just carry this around with me everywhere I go as my primary container for liquid. But yeah, so just try to avoid plastic as a water bottle generally. And the thing is like most on a more, on a bigger scale, the things which we can't see are now humanity's biggest threats. Like we've evolved to say, is there a lion in the bush or not? Can we sense it? Can we smell it? Can we see it? Whereas now the dangers of like CO2 builds up in the atmosphere. We can't see it. We can't smell it.

Like we don't know it exists. So the only thing we know how it exists is we see like a number on a screen that's like, this is bad because of this number. We're like, what does that mean? We can't see it. There's no real threat. The same is true with microplastics. It's like this unknown threat.

We can't see it. We can't feel it. And so that's why like what I've been doing is I've been trying to say like we, the reason when we measure everything is to basically give your body super powers of awareness. It's like now we understand like what's happening when you ingest fast food. We understand what happens when you ingest microplastics. What happens when you ingest, when you don't sleep well. Like you see the whole system effect. And so it's really cool in real time to see like actually, yes, like for example, one night of bad sleep can, I think it's four hours or less, reduces your NK cells by 70%. Your NK cells are what's killing cancer cells. So like your army

of defense systems, 70% of your army is wiped out after one bad night of sleep. And so it just has these really catastrophic effects. I'd never heard that before. Yeah. Yeah. Or like, there's this thing called S100B. And so you want these levels to be like in between 20 and 100, mine are 63.8. When you don't sleep well, it's a toxin that gets inside the brain, because the blood brain barrier breaks down. When you have a bad night's sleep, it's the same level as a traumatic brain injury. And so like the body is responding as though you had a traumatic brain injury from one bad night sleep.

So these things accumulate over time. And that's why it's a sleep is so critical. It's why this culture of entrepreneurship is like, Oh, sleep when you're dead is so lethal to your wellness. Hey, I'm Jackie Thomas, the host of a brand new Black Effect original series, Black Lit, the podcast for diving deep into the rich world of black literature. I'm Jacquees Thomas, and I'm inviting you to join me and a vibrant community of literary enthusiasts dedicated to protecting and celebrating our stories.

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And I love the, you know, that idea that it's almost like the worst prison that you can be in is one where you don't know you've got handcuffs on. Yeah, there you go. Like you don't realize it. And I mean, social media is kind of like that. Like you're in this prison of a world and you don't even realize you're being trapped. And our health is the same way. I was, my friend's dad was in town from London a couple of weeks back and he has this app on his phone that shows the same way. My friend's dad was in town from London a couple of weeks back,

and he has this app on his phone that shows the air pollution. I don't know what it's called. Yeah, IQR. Right, okay. And he had it on his phone, and he lives outside of the city of London, so he's not really in the heart of London.

And he said that pollution score, where my friend grew up, where my wife grew up, is around two. Like, I think it's on a scale of zero to a hundred. Unless I'm wrong. And he did it here in LA, and it was 60. Yes. And I was like, I have no, to me, when I wake up,

I feel like the air is, like, I mean, everyone knows LA is polluted, but I don't feel that. Exactly. Right, I don't know that. Whereas like, if I go to a certain country in the world, which is known for its horrific air pollution, I can somewhat tell the difference. Yeah, yeah. But it was like like I could tell no difference from this

between where my wife grew up in England, yet it's extraordinarily different. Yeah, that's right. Yeah, on the air pollution, I agree with you. I live in LA as well. So I have an air measurement device in every room of my house and filters. And so we measure the air quality in every single room, 24-7.

So you're right, like LA air quality is typically around the air quality in every single room, 24 seven. So you're right, like LA air quality is typically around the 60 mark, which is like kind of bad. But my house, it's perfect. It's zero. And so I'm always aware of where the air quality is outside and inside. So yeah, I wish LA had better air quality.

I love LA for so many reasons. I really wish air quality was better, but yeah, I agree with you. It is a significant health threat. And it's not a good idea to have a lot of exposure to bad air. How do we go about purifying air inside of our homes? Obviously, we can't control the air in the city we live in. Yeah, there's quite a few filters.

I'll get you the names, the ones I use. But I just have one filter per room. And it does a great job taking down multiple contaminants. So if you're just mindful, like for example, I'd never leave my windows open. So it's always a pretty tight air block. I do go outside, you know, when the air quality is nice, I try to be mindful, but also like if we're going to play a basketball game with friends, I'll also do that. So I kind of have like some flexibility, but yeah, you can actually maintain near perfect air quality in the house.

And so if you go to my house, like I'd love to have you come see it. Like it's basically, we have perfect water, perfect air. It's the optimal state for health across all the spectrum. And when you talk about water too, have you changed the water you're showering in as well? Because I think that's sometimes, that's something me and my wife have been talking about, we have a reverse osmosis machine for water that we drink. But recently we were talking to a skin health expert and he was talking about the water we shower in having a different effect.

And I literally tested washing my face with the water I drink and washing my face with shower water. And he could immediately tell the difference using the tools and devices he was measuring just with how it affected my skin. Yes, yeah, that's very true. So we actually did the same measurements where I took water that was from our filter system and tap water, I put it into a humidifier in my room, I turned it on, and then I measured the air quality based upon humidified tap water and filtered water.

The tap water set off all the alarms. It was like, danger zone, something bad is happening. So we're doing the analysis now, but I agree, like, they cause a lot of harm on skin, inside the body. So yeah, they have to be practically managed. Yeah, what I find fascinating about so much of this stuff is that you said you were going to India soon, and you'll see it there, like, when I grew up,

and when I used to visit India when I was young, and even when I lived there for some time, we always used stainless steel to drink in. Like that was the norm. And it's almost like now it's like all these new, you know, now everyone's using stainless steel in the Western world, but now if you go back to India, lots of plastic bottles everywhere.

And so it's such a like weird thing as to how we went away from tried and tested wisdom that we already had. Like in my home, every cup for drinking water growing up would be stainless steel. Because it was the Indian way to do it. And I always didn't like it because I didn't like the clanging. It felt weird because when I went to friends' houses, they didn't have stainless steel cups and things.

It felt a bit awkward and strange. Now when I think about it, I'm like, well, that was the right way to do it. Yeah, that's right. Yeah. And somehow we went away from that because I guess cost, it was cheaper to produce, cheaper to scale. I wonder how much human health has been sacrificed over saving and making money. That's exactly, I think you know that is like the, the biggest game in the world right now is capitalism.

That's what drives the majority of what exists in the world right now is capitalism. That's what drives the majority of what exists in the world today. Like religious adherence doesn't really affect the effects of capitalism all that much, right? It's a very moderate effect. Capitalism is the absolute dominant effect in the world. It's more so than democracy, more so than any religion, it's the primary game we're playing. So I think, yeah, and that's my primary objective in life is I'm calling it a question that the capitalism no longer answers the questions that are imminent for us as a species. It's funny though, because a lot of people will say that all of these new health

trends are just disguised capitalism, but they're really simple and accessible. Like you're saying, like I loved how you started off by explaining that the $2 million isn't on the protocols, which we'll get to, but the $2 million is actually on the research and the measuring so that you can prove that the protocols work. Exactly right. And so it's actually accessible to everyone, but often people are like... Like I remember when celery juice was the thing, which has helped me a lot in my life for sure,

at least from a story anecdotal point of view. But I remember everyone being like, oh my God, they're just trying to make money off of celery farms. And I was like, I don't know. I don't think everyone, I don't think there's one person that owns every celery farm. So I don't think that's working. What's your take on that, if that's making any sense? Yeah, it does. Yeah.

When I entered this world four years ago, I thought there's so many patterns that were similar to religion, where like you take the King James version of the Bible, and you can support a hundred different denominations, right? And they all fight like, we're the true religion because of like this scripture, that scripture. So then you walk in the world, you're like, how do I even know like what's going on? It's all in the same book. And so health and wellness was very similar of like, take your guru, take your charismatic personality and like do this thing. And we wanted, I wanted to say like, we're going to be strictly science and strictly data.

And we're going to open source, publish everything I do. There's no gatekeeping involved here. And so that's what we did, I think, to carve out uniquenesses. We just said like, we don't care about story. We just want to see the data. And so I think that's really been successful is that we are impartial. We don't care what the answer is. We just want it to work.

Yeah. And you're doing it to yourself. Yeah. Yeah. So that's the greatest test. So yeah, your sleep score has been 100% for the last eight months. What does that require? I mean, I wanted to like, Amelia Earhart flew a plane across the Atlantic, you know, there were people went to the top of Everest, went to the bottom of the ocean. Shackleton was trying to do a pole to pole. I was like, what would a modern day explorer do? Like, what is like an epic thing?

I thought no one has shown, no one has mastered sleep in human history, right? Like we have no quantified, like a gold medalist of sleep. There's no like world record of sleep. And I thought, I'm going to set a world record of sleep. And so eight months of perfect sleep. And I wanted to demonstrate

you can achieve high quality sleep every single night if you try it. And so I rebuilt my entire life around it. So yeah, I mean, I became the world's best sleeper. And what does that require to become the world's best sleeper? I mean, really, five simple things which everybody can do. It's so funny, I tried hundreds of things and I just landed on five.

So one is you have to reframe your identity that you are a professional sleeper. So just like you take your professional job seriously, you show up on time, right? You learn, you grow, like you have a lot of self-respect on what you do. The same is true for sleep. Right now, like we sleep when it's convenient

or when we're done watching our show or when we're finished like having friends over, but sleep is actually a profession. Like you need to become really good at it and respect it. Number two is the last time of the time of your final meal of the day is really important. So at least two hours before you go to bed is your final meal. Then start three hours before and then four and five minus currently nine hours before. So I go to bed at roughly 830. That's not true. I go to bed at 830 on the dot.

So then I – my last meal of the day is around 1130 AM. And so I do that. And my resting heart rate at that point is 44. And when I rest, your heart rate is 44. I'm guaranteed to have a perfect night's sleep. If I eat two hours for bed, my resting heart rate is going to be like 56 because your body's still working hard to digest. And that will reduce my sleep quality by 35 ish percent, just like clockwork. It's very predictable. So last meal of the day. And then what you eat is really important. If you have like a big pizza or pasta or breads or alcohol, you're going to disrupt your sleep. So final meal, eat earlier and lighter and the right kinds of foods.

Three is you want to be aware of light. So knock out blues, no screen time. There's an app called Flux, F-L-U-X, that knocks out blues on your screen even before that last minute. So an hour before bed, no screen time. Take lights down in the house and then also use red lights, amber lights. Four is consistency. So whatever your bedtime is, say it's 10.30, be in bed plus or minus 30 minutes every night. Now, if you want to get more precise, like five minutes, that's kind of hard for

some people, but 30 minutes is a pretty good one. Your body will give you a super power of assistance. If you're consistent, like when I was going to bed on time, but I do my eight months of perfect sleep, I was in bed plus or minus one minute of my bedtime. And my body would, when I had eight 29 would arrive, my body would just like knock out. It was unreal how powerful my cycle was. So if you can harness that consistency, your body will be more powerful than any sleep pill, any other intervention.

It's really good. And then the fifth, and this is really important, is a wind down routine. So one hour before bedtime, you switch from work mode to sleep mode. And so it's really a mind game because when you slip into your sleep mode, one second later your brain is going to say, oh, what about this idea or what about this concern or what about this problem or what about this thing I forgot to do? And your mind is going to ping you with all these things.

You'd have to say thank you, ambitious Brian, for the new idea on what to do. We really appreciate you. You're doing a great job in life. I have to say like, thank you, ambitious Brian for the new idea on what to do. We really appreciate you. You're doing a great job in life. Also, tomorrow we have all day long to address this. Right now we're in sleep mode. So I do this self talk like, you know, like, oh, you had this conversation today when you were with Jay, you said this thing, you probably offended him. Now he probably want to hang out with you anymore.

You're like, you have to cycle through all these all these anxious thoughts. And so you have to do this self talk and be like, I hear you. It's okay. I've heard your concern because what you're trying to do is when your head hits a pillow, you want to be somewhat reconciled with reality. Otherwise you're going to all night long, just loop through those thoughts all night long. And you'll be in light sleep and you'll be just be in the same thought space and you're missing your deep in your REM. So then the white ever teen, you switch to sleep mode, but then you also want to do things like read a book, go for a walk, do breath work, meditate, you know, have a nice conversation

with a friend. Like don't fight with your partner in that window. Like don't create an arousing situation. So those five things will give you the best sleep of your life. Yeah. It's almost like we wait for our head to hit the pillow to reflect on the thoughts that we didn't choose to reflect on before we got into bed.

Because we don't have that reflection time before getting into bed. Because that's what I was going to say, I think, for most people, they can get into bed, but then they sit there for an hour. That's right. Worrying and stressing and they're feeling anxious or nervous or overwhelmed. But you're saying that's going to happen. You just got to do that before you actually get into bed.

Exactly. Like you have to go through this decompression time. You kind of have to let yourself like air out all of its grievances, all of its ideas, like all of its reconciliation. And you have to talk to, like talk through it with yourself. Like, Hey, Brian, like, and be soft. Like I hear you like, and it's okay. Like tomorrow we're all right.

But otherwise, yeah, you, you're right. Like you really people, most people think you lay down and that's the time to do the reconciliation and it just leads to disaster. But there's like, there's five metrics to pay attention to or I guess four. Your sleep is good if when you, if your head is on the pillow, you're asleep within a few minutes. If you're longer than that, then you need some work. Two is you want to be up less than 30 minutes per night total. So if you're up for one bathroom break, you know, back to sleep quickly. Three is like roughly two hours of REM, roughly two hours of

deep. There's variants there. People are different on that one, but like those are roughly the sleep stats. If you're in that category, you're like early 20s like in your sleep quality. As you age, it's harder to get sleep. And that's especially true for women. They have to spend much longer time in bed than men do. So it's really important that these habits you cement. Otherwise, like you're really fighting against multiple fronts. And do you think that for people who are waking up often when they're asleep or and they're

awake for longer than just a few moments, what should they be looking at? Like what metrics should they be pushing towards to be like that's what's causing it? How do they deduce that? Sometimes it's the last meal of the day. So if their body is still robustly digesting, then you have you basically you'll miss your deep. So when you go to sleep, you fall into a deep sleep window very quickly and then if you miss it, you can't get it.

So last week I was at a conference and everyone went out for this big party and I wanted to try to accommodate… I wanted to be with everyone. So I went to bed at 7 p.m. I woke up at 9 p.m. So I got my two hours of deep sleep. Then I went out with everybody. We had a great time.

I came back home. I went to bed I think at one or two. And then I got my remaining six hours of REM. You know, I got two hours of REM but six hours of sleep. And I still had a great night's sleep and I felt wonderful the next day. But if you wait and go to bed like at midnight, for me, I would just miss my deep sleep.

It would be gone. And so like I'm trying like functionally be adaptive to societal norms while it was still logging those metrics. But yeah, you have to be mindful of like, if you build your life around it, then you can make these adjustments, but you really have to make a professional effort to do this because it takes like structurally just get it right and then you'll win. Yeah, I feel a big difference. So I'm pretty disciplined in my sleep times as well. I have been for a long time. I maybe haven't measured it for as long,

but I'm thankful and grateful to have great sleep. But the... I found that when I'm sleeping after midnight, it doesn't matter how many hours I sleep for, I never feel as good in the morning. Exactly. It's so significant. Why is that?

What's happening when we're sleeping consistently after 11 p.m. or that? What's happening when we're sleeping consistently after 11 PM or midnight? What's actually happening? I mean, your body has a production line. So like you have a rhythm and you can get your deep sleep. So if you go to bed at 1030, your deep sleep is going to happen between 1030 and 1230. You may have a bit more deep sleep like at 2 or 3 in the morning, but the majority is going to be front loaded. So if you miss that front window, you just miss it. between 10.30 and 12.30. You may have a bit more deep sleep like at 2 or 3 in the morning,

but the majority is going to be front loaded. So if you miss that front window, you just miss it and you can't pick it up. Why is that front window so much more important than the later window? Yeah, because you have a few sleep types. You've got REM, you have deep, you have light. And deep, so many restorative processes are happening. In REM, you've got a bunch of memory reconciliation and whatnot. But deep, you just have this restorative building process.

So you basically miss out on all those restorative processes if you miss it. Which is why like the brain hurts when you don't get it. You can't do like garbage collection. Like you miss the garbage truck. What about... Oh yeah, that's a great way of looking at it. To miss the garbage truck. That's... I've never heard that.

I've heard the dishwasher analogy before, but the garbage truck one's even better actually. The idea that if your garbage didn't get picked up and it's still outside your house or your apartment or even in your home. You're stuck with it the next day. That's pretty terrible. And you're stuck with it for another week.

Yeah, exactly. No one's coming to collect it. No one's coming to collect it. That's a great analogy. Yeah, that feels really, really true. And I feel like what we don't realize, because we often say, I know so many people who say,

but I do my best creative work at night. Yes, exactly. I know a lot of people who say, oh yeah, but I need to go to that party or whatever it is, right? Or I feel left out or FOMO or whatever it is. Or people who just go, yeah, I just can never get to sleep, so what's the point?

And what would you say to someone who says any one of those three? So I've learned to be, and doing this for four years, I've learned to be very humble. I don't know how much we know and how much we don't know. Like, maybe for example, like, we actually know 2% of what we will know in 10, 20, 30 years, and so we're very humble. Like, for example, I am vegan, I'm colorectal restriction. And yet, if you hear those stats,

but I also do low protein. And so if you hear those stats, the cultural norm would be like, oh, he for sure is broken, weak, not capable, not athletic, not strong. But in every category, like my cardiovascular fitness, my actual physical strength, all my metrics are top 1%.

And so we've defied the cultural norm of what is good health, how you achieve good health. And so I know this is probably true for others as well is many of the things we believe are probably not true. And so I'm soft also that I've learned that people have a justification for everything. There's just no way around it. That's humans. And so I don't try to resist it. Just say like, great, do your thing. Just measure your data. Because we know the stats, like for example, if you're not sleeping well,

your other markers are going to be off, like your SB100. Like all these markers are going to be off. your SB100, like all these different, all these markers are going to be off. I invite just look at the data. What are the data driven insights of poor sleep? Like what really is going to happen to you? You already taught us what happens after one night of sleep. What does it look like when you have seven nights, seven months of bad sleep? I mean, like if you notice, like I did this, my company, kernel, we built this brain interface,

this wearable fMRI, and we were measuring the effects on my brain of willpower with deep sleep and without deep sleep. So with deep sleep, my willpower was significantly high. Without deep sleep, it significantly dropped. And so like if the next day after deep sleep, you're trying to decide, do you eat the brownie or not? Do you work out or not? Do you have a drink or not? Like, right?

The chances of you caving in that moment are significantly higher if you've not had deep sleep. So then it has this cascade effect. So if you don't sleep, then you're also going to do a bad thing, which also leads to poor sleep, which also leads to doing more bad things. So it has this domino effect where it really cements bad habits and it becomes harder for you to come out from underneath it of actually making a meaningful change.

I can so relate to that. I only, I see myself craving sugars when I've had bad sleep. Exactly. And when I haven't and I've worked out and everything, I feel great. Yes. And as soon as I have a bad night's sleep, the next day I know all I want is some sugar and it's the only way to get through. And you're so right, it's just a repeating cycle.

Exactly. It just devastates your willpower. And like all these other cascading things. So that's why like I think in even like five or ten years, I think that health is going to, it will become the zeitgeist. And I think we'll look back and we'll be like, what? Like we used to just sleep to pump ourselves and like we had no idea what it was doing for these follow-on effects. Like I want to, actually what I'd like to do is tie sleep to IQ.

You don't mess with someone's IQ, right? Like if you can show that IQ drops post a bad night's sleep, it basically decimates these ideas of like genius person does blank without sleep. So the ultimate argument is data. So it's a study I want to do is take these patterns, measure IQ throughout the day. And if you can show that drop, like there's very few things that will be more effective than showing that you basically become dumb when you don't sleep.

Yeah, yeah. Yeah, we're going to have to find a way of convincing people that sleep's a good investment. And it's hard, right? Yeah, we're going to have to find a way of convincing people that sleep's a good investment. And it's hard, right, because it almost feels like, I think we don't look at that part of our health as something we can be good at. And that's why your whole idea of becoming a professional sleeper,

I think we do think about, oh, I want to be a professional runner, I could be a professional bodybuilder. These are parts of our health that becoming good at seems aspirational. Exactly. But becoming a good sleeper or even becoming a good meditator to some degree aren't seen as professional accomplishments or pursuits because they don't have this competition and

not, nor should it be a competition, I don't think it needs to be. But this idea of competing against yourself, which is what a sleep score is, seems like the healthiest way to do it. Exactly. I did this as well with, so when this endeavor went viral, people were confused and so I got a lot of name calling. So people would be like, you're an eccentric billionaire, rich Patrick Bateman, Prometheus, you know, like all the possible things they could call me.

And so they were just confused. And so I'd say like, okay, LeBron James spends $1.5 million a year on his health, right? And you see him play in the court. You're like, good job, LeBron. Like you're doing a good job. But someone like myself, if you've worked really hard at health and wellness, I'm weird and an outcast and should be an eccentric. And so I had to clarify for people that actually I'm a new category and I came up with this idea that I'm a professional rejuvenation athlete. It's a new sport. It's a new game and they created a leaderboard. So, looked at speed of aging. So, there's a clock inside of our body that tells you how fast or how slow you're aging.

And then I said, all right, world, let's compete. Because right now you have like all these health gurus who are saying like, do this, do that. But how do you know what thing works? And so I was like, all right, just show us your data. So, now we have a leaderboard. And so same thing, just like a professional sleeper, there's now a professional rejuvenation athlete, and we have a leaderboard, people compete.

So it's like, it helps humans understand like what the game is, and how to win, and how to score points. Yeah, and I think we underestimate how much we do function like athletes. Like athletes are playing three or four big games a week. If you're playing basketball, if you're playing soccer, it's probably like two to three American football. I don't know, maybe it's a game a week or a couple of games a week.

But it's like, we don't realize like that tough conversation at work, that presentation at work, that beard, that sail, like whatever it is, like all of that is taxing us in a different way. Like we're not pushing our bodies that far, but we are pushing our brains. We are pushing our guts. We are pushing our minds.

And I wanted to talk to you a bit about food because you brought up a few interesting things that are about eating that much earlier before bed. But I wanted to start with the low protein. So I'm vegan too. So that's why I was listening to you. So I was like, I'm vegan too, measure caloric intake. But hearing you talk about being low protein, that's something I'm always told to do the opposite for.

So walk me through that. Yeah, what's your protein intake? So I've been told to try and do like my body weight, right? And so that's impossible for me. My gut does not enjoy that. And so as I tried to increase my protein intake, I found that it was harder and heavier on my gut. If I'm honest right now, I'm probably doing like 80 grams of protein a day.

And that's good if I get there, like realistically, and my gut can handle that. Whereas I saw my gut health struggling as I tried to get to 120 grams of protein, 140. Yeah. See, I'm in the same range. So I'm roughly 120. Okay. So I weigh 174. Yeah.

Yeah. And so I say that's low protein. So it sounds like for where you're at, that's about where you're at. But most men I know are typically in like the 200, 250 range. They have an idea that just there's no upper bound of too much protein. And so they just pound it. And so yeah, I guess my 120 is generally speaking on the lower side of how most men

think about protein consumption. Right, right, right. Especially with, you know, an hour every day working out, it's like a really rigorous schedule. So most people just assume you have to have more protein. So it's, so I'm vegan, I work out an hour every day. But yeah, just when I was being told to eat like 160, 170 grams of protein, I couldn't go beyond 100.

I was like my body just does not like it. Yeah. And I'm about to destroy my gut to try and get a protein goal. But then my gut health is going to suffer. Yeah. Yeah. So we look at it. So we say like basically you can look at blood biomarkers and say, because once you get too much protein, it has a negative effect on the body. You can tease out those biomarkers, but then we've used MRI to say, what is my total muscle mass?

What is my fat, you know, liver fat like throughout? So for example, on my latest MRI scan, I'm in the top 1% for ideal muscle and fat. And so by every marker and then my cardiovascular fitness, I top 1.5% of 18-year-olds. So that's the end point. So if you say, what is the protein intake? It's not solely based upon a dietary recommendation. It's like, what is happening in the body?

And what is my muscle status? What is my cardiovascular status? What is my energy? So like those are the end points where again, you move away from story and you move to data and let data resolve the debate. What's your body fat percentage right now? Around 10.

Okay, and was that a goal you had? It was like an approximate goal, but we were really trying to say, if you're taking every organ in the body, we're trying to make every organ in my body age 18. That's kind of a ridiculous idea in this moment, but it may not be in five or 10 or 15 years. We've been successful in slowing down my speed of aging

and then reversing the biological age of some of my organs, not all, like for example, my left ear. It's really this methodical progress to say, can you measure age and then move the organ back? And from a diet perspective, what helps you get to age 18? Yeah, we've tried to construct a perfect diet. So every single calorie I consume has a specific objective. If it doesn't achieve a goal, like we basically tried to just stack superfoods across the board.

And so the nothing I eat, which is like cool or fun or culturally in, it has to have rigorous scientific evidence and we have to measure it in the body that's actually working. And so yeah, I eat a lot of broccoli, cauliflower, lentils, hemp, pea protein, hemp protein, berries, nuts, seeds. Could you walk me through your exact meals? Like a rough day because I'm going to try mirror these meals. Yeah. So my, my first meal of the day is called super veggie and it's, it's a broccoli,

cauliflower, black lentils, ginger, garlic. Yeah. That's the first meal. And the second meal is called nutty pudding, which is macadamia nuts, walnuts, flax seed, pomegranate juice, some berries and P and hemp protein. And the third meal of the day varies every day. So it's like some vegetables, some berry, nutseed, but a total of 2,500 calories. And then I do one tablespoon of extra virgin olive oil with each meal.

So I do three tablespoons a day. Dress it on top. Yeah, exactly. Yeah, raw. So I never cook with it. And then I do collagen peptides. So that's the only thing that's non-vegan is the collagen peptides. And that's 2,250. Oh, that also do some cocoa, 100% pure cocoa, 6 grams a day. So that's the only thing that's non-vegan is the collagen peptides. And that's 2,250.

Oh, that also do some cocoa, 100% pure cocoa, 6 grams a day. And then I take around 50 pills. So there's no diet, no vegan diet, no carnivore diet can satisfy the body's entire needs. So you have to supplement if you want to be ideal. And if you want to be on the frontier of like really slowing down your aging and robustly addressing the body's needs, you need a supplement. Some things just cannot be acquired through diet. And so these are like, this is just scientific fact. It's very hard to have this conversation.

Like the moment you bring up diet, people just go crazy. Like war breaks out between the vegans and the carnivores, between this and that. It's just so I just, I don't talk about it much because people get so triggered by it. And so I just try to like say like do your thing, like whatever it is, do your thing, just measure and then follow your markers. But it's like no processed foods, no packaged foods, like you're not eating anything out of a pack it seems. Yeah. I mean actually I, I eat all blueprint food. So basically, when I started doing this, we started measuring everything I was consuming,

all foods, all supplements. And as you might expect, the supplement labels are not accurate. Companies are not truthful. And the food is terrifyingly toxic. We know the food system's dirty. But I had this general idea that there must be some system in place in America that is watching out for us.

Not true. So unless the food is killing you on the spot, there's like this gray area of like kind of just do whatever. And so we are finding these foods I was eating were very toxic. And so we basically spent the past year sourcing food from all over the entire world, the very best foods, lowest levels of toxins. And so we've made it out into a product. People are like, I want to do this, but it's way too complicated. So we just made it easy for everybody. But it's like, I think we've created the most scientifically robust product out there,

plus the cleanest. All third party lab results posted. So wait, what can people buy? Yeah, so this is my company Blueprint. Yeah. So yeah, so when the company went viral, when this endeavor went viral, people are like, love it, I want to do it, but it's way too hard.

Like, no way can I put this all together. And so I thought, okay, I'll do it. So we put together the whole thing in this low cost, easy to consume package. Olive oil, protein, eight pills a day, and then a bunch of other stuff. But we're trying to basically say like, you can get every calorie you need from us.

And so we're trying to do most scientifically rigorous and cleanest and then transparent, like here are the lab results. So I think we've built the best thing in the entire world. Hey, I'm Gianna Predenti. And I'm Jemay Jackson-Gadston. We're the hosts of Let's Talk Offline, a new podcast from LinkedIn News and iHeart Podcasts.

When you're just starting out in your career, you have a lot of questions. Like how do I speak up when I'm feeling overwhelmed? Or can I negotiate a higher salary if this is my first real job? Girl, yes. Each week we answer your unfiltered work questions. Think of us as your work besties you can turn to for advice. And if we don't know the answer, we bring in experts who do, like resume specialist Morgan Sanner.

The only difference between the person who doesn't get the job and the person who gets the job is usually who applies. Yeah, I think a lot about that quote. What is it, like, you miss 100% of the shots you never take? Yeah, rejection is scary, but it's better than you rejecting yourself. Together, we'll share what it really takes to thrive in the early years of your career. Without sacrificing your sanity or sleep.

Listen to Let's Talk Offline on the iHeartRadio app, Apple podcasts, or wherever you get your podcasts. Get emotional with me, Radhita Vleukya, in my new podcast, A Really Good Cry. We're going to talk about and go through all the things that are sometimes difficult to process alone. We're going to go over how to regulate your emotions, diving deep into holistic personal development and just building your mindset to have a happier, healthier life. We're going to be talking with some of my best friends.

I didn't know we were going to go there, Amit. I know, I know, because this is people that I admire. When we say listen go there on this. I mean, honestly, this is- People that I admire. When we say listen to your body, really tune in to what's going on. Authors of books that have changed my life. Now you're talking about sympathy, which is different than empathy, right?

And basically have conversations that can help us get through this crazy thing we call life. I already believe in myself. I already see myself. And so when people give me an opportunity, I'm just like, oh great, you see me too. We'll laugh together, we'll cry together,

and find a way through all of our emotions. Never forget, it's okay to cry, as long as you make it a really good one. Listen to A Really Good Cry with Radhe Devlukya on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. And you don't think that's different from getting your calories from Whole Foods and real foods? You can. Yeah, so I eat Whole Foods and that.

Right, right, right. So this is more of like a supplementary package. It's not a replacement meals. Yeah, I mean, so like protein, the protein is a replacement meal. Got it. Yeah, it's like you need to get PNHEM protein somewhere. Yeah. And what does your supplement intake look like?

You said 50 pills? I do 50. Yeah. But the does your supplement intake look like? You said 50 pills? I do 50. Yeah. But our Blueprint stack has 8. So it's like if you want the best longevity stack in the world, we've put it together. 8 pills. And what do those 8 include? About 62 or so health actives.

So they're some of the best molecules known to anti-aging science for the body. Amazing. I can't wait to try it out. Yeah. Yeah. I brought it here for you today. Oh, very cool. Thank you so much. I appreciate it. Yeah. Looking forward to it. And wait, so what time are you eating then? Because if you're finishing eating at 1130 AM, what time are your meals?

6 AM is my first meal. Okay. And then I finish by 11. So you're eating everything within five and a half hours. Yeah. What does that do to the body? So far, the data says it's good. Like if you look at my speed of aging or like any other marker, it's in my gut, it seems

all fine. So I really, this protocol is built around sleep more than anything else. Yeah. Do you have any cheat days or any? I don't. No. Not a single one? No. Now, the idea of eating a piece of pizza or a whole pizza

or like a doughnut or something just makes me sick because I'm going to do it. There'll be like five seconds of maybe enjoyment and then you've got like an entire day of misery. You feel sick. You feel lethargic. Your sleep is going like I've just ruined my sleep. I feel awful about myself. Like the cost is so high. I just don't want to do it. The other day I ate a potato chip. My friend was like, just have one.

And it tasted like gasoline. Like I'm so surprised. Like we're just so normalized to this, these processed foods. We can no longer taste it, but it was just wild to go back in time and experience it. It is interesting how quickly your taste buds rewire when you kind of disconnect from some of these foods. I've definitely done like long refined sugar-free fasts for, you know, I don't know the longest one I've ever done, but definitely a few months. for, you know, I don't know the longest one I've ever done, but definitely a few months. And I feel like after that, as someone who grew up addicted to chocolate, what you were talking about when you grew up in a family where sodas and drinks,

it was like for me, I grew up in a family where all we ate was chocolate all day. And so for me to go back to just, there are days when I'm like, that does not taste anywhere near as I thought it was going to taste. Something that I loved and adored before has kind of lost it. And you just notice how quickly, do you have any data on how quick it takes to rewire your taste buds? Because I feel like that is such a interesting feeling because now it's not like you're even fighting it.

Like you said, when you taste it, you're like, God, I didn't even want that. That's a really fascinating place to be at. So have you seen any data on how quick we can rewire our taste buds? Within days. Days? Yeah, it's very, very fast. That's the thing about being human is like, if you take any given circumstance and you say like,

what do I abhor? What do I, what am I repulsed by? What do I find unimaginable? What, you know, take any kind of vector and you imagine that that is an impossible thing for you to be or do. And then if you actually got in that circumstance and you did it for a few days, you may find yourself renormalized to the exact thing you just found unimaginable. Like we humans can adapt to anything and almost instantaneously. It's just crazy. And so like most of the time, the realization is just like, we're trapped in this idea that we found how we somehow found truth and that anything

else is not true, is not truth, but like, it's like we can adapt to any reality. Like that it's like, we've seen that again and again. So do you, are you someone who gets stressed if you walk into the room and you sense that the moisture's off or the air quality's off or you ate something like, how do you react to that? I've had enough cycle times now with measurement where I can feel things intuitively. I can feel my HRV. I absolutely know my heart rate at any given moment. Yeah. So I definitely, my sensory awareness has dramatically increased. And then how do you react to that because you can't control the humidity in every room or wherever you are, for example. Yeah, it's okay. Yeah, right. Yeah, yeah, yeah. So you're not, you're not, you're not like, oh my God, like this is going to set me, like you don't, you don't have that reaction.

I'm playing the power laws. So that's why like last week when being with friends, I wanted to try a new thing, go to bed early, get your deep sleep, stay up and have fun, go back to bed. Like it's okay. So really trying to be adaptive. So I love that. Let's talk about that because I think that

what's interesting is to live a highly intentional life, but then to be adaptable and know where the wiggle room is. Yeah. That seems like a great way to live. And it also seems like something that isn't usually possible. What we usually see is, and this isn't just to do with health, but with anything, we usually see people who are control freaks. We're like, everything has to be super controlled.

And as soon as one control is off, they freak out. And that's not a great way to live, whether it's business, health, marriage, whatever it may be. Or you see the opposite where someone has no rules whatsoever. They just do what they want, when they want and life kind of goes on and we all know where that ends up. So how have you managed to create that mindset that allows you to have space, have time and then live a really regimented, disciplined life.

Because I like that a lot. Yeah. I mean, my mentality is that I'm really motivated by being respected by those that exist in the 25th century. Like when they read about this time and place, I would like them to say that I saw something that was invisible, that was incredibly hard to do, that the predictable pushback from the status quo was pretty violent. And so I'm really trying to demonstrate the future of being human. I'm not trying to be normal. I'm not trying to bow to status quo. I'm not trying to fit in. I'm not trying to soothe. I'm trying to say the speed at which technology is traveling,

we're basically probably evolving like, you know, 5, 10, 20, 30, 40, 50 years equivalent in months of time. Like our speed of evolution is increasing rapidly. And so I'm trying to anticipate where we want to be and not be a lagging indicator of status quo. And so in my mindset, I really don't care what anyone right now who lives has to say about this. I don't. I just really am entirely in that future headspace. And so that really I find to be liberating because like so much of our society you're tethered to social expectation and the punishment of what accompanies violating that expectation.

And I just found it. I had to come up with a mental model to like try to fully explore this without that tethering. Are you scared of dying? No. What's your relationship like with death? What are your thoughts about it? For me, it's kind of an interesting conversation because we humans do not know what happens after death. No one knows. Now you can imagine what happens, you can tell a story about what happens, you can hypothesize what happens.

Like all those things are true, but it's an unknowable thing. And yet that doesn't stop us from speaking with unbridled confidence on what we'll be. And to me, it really shows that we humans, we don't want to die. Like desperately, we do not want to die. Like desperately we do not want to die. And we want to try to address this omnipresent concern of what exists after life, what is death. And so I try to be very sober-minded to say like, I don't know and no human knows. Therefore, the thing I value most is that that existence is the highest virtue. Whereas before, be-when death is always inevitable, you just naturally soothe yourself with these stories.

And what I'm saying now is like, actually we might be able to do something about this that we never could before. And therefore, we can have a re-imagination of what existence truly is. Yeah. Yeah. The Eastern perspective has always fascinated me with how our consciousness is eternal

and the body's temporary. And therefore that desire to live forever comes from this very innate truth that we are eternal. We're not limited in the way the body is limited to some degree, I guess. And it's always been fascinating to me how the desire to live is a very natural one actually. Yeah. And it's uniform. Yeah. But it's almost one that we are scared to ask. There's a lot of fear around even talking about death. It feels morbid.

It feels when it's the most, it's guaranteed and the most common thing that will, it's the number one thing that will happen to everyone who's born. So like, if you tell, like, let's just take an entrepreneur and say like, if you like show up to do this thing and you're just present and do like some minimal amount of work, you're going to become a billionaire. Like that's the prize. But in reality, you have to be an entrepreneur that's like to defy all odds and work a crazy amount to achieve some level of success. And I feel like the death narrative that we have as a species is kind of the same of like,

you get this afterlife with this minimal set of effort. And so basically it sacks people of inviting them to work hard for existence because it's already guaranteed. And so to me, it has this really negative consequence where it's like, oh, taking care of therefore, you can have poor health habits. You can risk your life. You can do these things. So I think we're really on this bigger timescale. We're wrapped up in this moment where our we should be working a lot harder

and I care a lot more about our existence, about the planet's health, about our kids' health, about societal's health. And we're lackadaisical because we have some sort of idea that somehow in the afterlife, things are sorted. So I think it really weakens us as a species. From the point of view of data, what's different about what men need to do for longevity and what women need to do for longevity? We have much more in common than we do differences.

So a lot of people immediately jump to, they'll see my protocol and they'll say, well, there's certainly there has to be personalizations that, you know, are done from you versus me or whatever. And, um, I would draw their attention back to say, we have much more in common than you think. Like instead of saying like what are the major commonalities, they immediately go to differences. And so what we have in common is sleep works great for men and women, right? And eating vegetables, right? Also great for men and women.

And again, you can look at the data. Exercise, great. And so there's nuances on the exercise of like around a woman's cycle. So yes, there's nuances, but generally speaking, the basics of life health practices are good for both males and females. And so then the nuances like you – I have a protocol I've published publicly. There's nuances of a woman's cycle, what to do around that for both food and exercise. So yeah, those are details. I've listed out. But generally speaking, the benefits are in the power laws of health and wellness, of getting the basics right and less so the tell things which people focus on. And how does someone lower their inflammation which is known as like the silent killer? My body for example has barely levels of any detectable inflammation. It's almost entirely gone.

I want that. That sounds amazing. Yeah. Do you know your inflammation level? I don't know my level recently. I've got a blood test coming up again. So I need to check it out with Darshan. So, but yeah, it's always been one of those things that's been hard for me to manage. Yeah. Okay. Interesting. Yeah. So you're looking probably at your HSCRP.

Yeah. Yeah. So yeah, it has to do with diet a lot, sleep. Yes, again, like back to the basics of life and then stress. Yeah. So it kind of always comes back to the basics. Yeah. And what are people getting wrong in their daily schedule with stress that they could easily change to kind of lower that?

Because like we talked about earlier, not everyone's in a position to take care of their own schedule, build their thing. They may be working a job in a certain way. Like what are some things people can do to manage that throughout the day? Yeah. Uh, first is sleep. So like sleep is a super power to manage stress. I know that when I'm well rested, if a stressful event happens, I just kind of, I can brush it off.

If I'm not well rested, it feels very painful and I react very strongly. So sleep is probably the most powerful thing to manage stress. Two is, you know, if you're exercising and feel well, also lowers like stress response than a balanced diet. Every single day, same stuff. Like you get those power laws in place. Yeah, agree. And a lot of people like when they can't get those power laws in place, they want to take a pill or like...

And so I realized that's how a lot of people think. I do want to urge people like get those habits in place. Yeah. They are the most robust, highly performative things you can do. What does your one-hour workout look like? It's cardio, weights, balance and flexibility. Okay, yeah, very balanced. Yeah.

Yeah. What I love about everything you're saying is that it's things that, it's almost like some of it we know, some of it we're aware of. The biggest challenge I guess, when it comes to all of this is discipline. Like discipline, if there was one word,

what word would you choose? If there's one thing that you said is at the core of everything you've talked about today. It's systems. Systems, yeah. So like if you design, if you say like I go to bed at this time of day every single day, you build your life around it. If you say I work out in the morning, I wake up every day and never change it. So the thing that most people do is they leave the decision to their willpower.

They say, do I feel like it or not? And then in that moment, it's like, nah, I'm going to skip today because like I've been working really hard. I need to rest anyway. It's like you rationalize it in whatever way. So just build systems. I basically, when I started doing this, like when I came here today, I put your address in to my navigation system and I was like, take me there. I didn't like memorize the streets, right? And so I trusted the algorithm that had more data than I had. And so I proposed this four years ago when I started, I said, can we build an algorithm

that takes better care of me than I can myself? Like just measure my body, put it into a computational system and pair the science, can it then tell me what to do? I wanted to do like a navigation for my body and that's what we've done. So I basically, I do not make decisions with my mind. The algorithm does all the things for me. And so that's just like, I feel like inevitable that we humans will not do this

weird thing of make decisions on a daily basis of what to eat when exercise or just be done by an algorithm. And we'll be like, this is amazing because like it just does what's right for me. I feel amazing. I was scared of it before and now it's the best thing ever. It's like, it's just inevitable if we're going to be in that path. Now, a lot of people when they hear that, they will think it's dystopic, which like I get it from where you're at, but like we have said yes to algorithms everywhere and it's entirely reasonable that we'd say yes to our health. Yeah.

I think the systems point is so true and a big part of systems is focusing on how you feel after the system is complete, not before. Yes. Like I have the same system. I know what days I work out and what times I work out. And it's still hard before one of those days to feel like I really want to do it. But I know for a fact, I'm going to feel great. So even when I'm in that moment to message and be like, oh, I don't want to work out today. I know I'm going to regret that later.

And I'm actually going to appreciate later that I got that workout in, even when I felt tired, even when I felt sluggish. That's actually going to be the best time. And so I love the answer of systems, but I think it's kind of programming the mind to be committed to the feeling after you complete a system, never how you're going to feel before.

Yeah, that's true. I learned this when I was depressed. You know, my mind was like, hey, you should commit suicide. Like life is awful. You're never going to feel hope again. Die. And like it was just on repeat saying that. And I learned like it was the biggest breakthrough of my depression

was when I learned I am not my thoughts. Such a simple concept. But like you see it land. It's like, okay, this came from somewhere, but it's not me. And so even now, like, do, this came from somewhere, but it's not me. And so even now, like, do I want to work out or not? I don't care what my brain says. It is an unreliable source of information.

Systems are a more reliable form of information. It's like set up your system. And like you're saying, you know, if you do the system, you're going to be happy. I just never trust my mind to tell me what I do and don't want to do. Yeah. And what's interesting about that is a lot of people will say, well, are you just not ignoring your emotions and how you feel? What I find is the opposite, that the system makes you better at dealing with any emotion that then comes up.

Exactly right. So it's not that you don't have emotions and you don't have feelings and you don't experience stress or anxiety, but the system being in place actually just gave you all of this willpower, going back to your point. And I think that's where we go wrong, because I think we've kind of got to this place in society where it's like, well, how you feel is the reality, is the truth.

And it's like, well, if I just listen to how I feel all the time, I'll probably never do anything that's good for me. I'll probably eat lots of stuff that's bad for me, and I'll never choose the thing that's right for me, and I'll keep doing what's wrong for me because it's easier. And my mind is constantly trying to get me to do what's easier.

Exactly. And what's easier is really good for me. Entirely. Yeah. I find that to be the... I mean, that feels like it's it. Like what's good for me is not easy and what's easy is not good for me.

And what's uncomfortable is probably the right decision and what's comfortable is not good for me. And what's uncomfortable is probably the right decision. And what's comfortable is probably the wrong decision. What did it take you to program yourself to say yes to that algorithm? Like two things, like one, when I built my previous company, Braintree of Mo, we would build version one of our software and then version two and version three. We never showed up and the software was like, guys, nah, I don't feel like doing my work today. I'm not gonna perform.

Like the software just performed in its most robust way possible, it's very reliable. Now there are bugs and we can fix the bug, but then whereas me as a system of intelligence, just like software, I would make all the same errors every day, go to bed late, eat the wrong foods, maybe have alcohol, like waste time on things I didn't wanna do, like I would do the same behaviors every single day. And I thought, this is crazy. Like this form of intelligence I can just program to be like this great robust intelligence,

whereas I can't do anything reliable. And I thought, I want to build myself in a way where I can reliably be robust as an intelligent system. So like this is kind of cool. Like we can now can imagine this as human. So I wanted to build this system. And I thought, I want to build myself in a way where I can reliably be robust as an intelligent system. So like this is kind of cool, like we can now imagine this as human. So I wanted to build systems.

And like I know a lot of people will be like, that's so weird. You're not a computer. But like, so I get it. But I guess like I would say two things. One is that when I talk about these things, these terms, people will say, but you're not happy. Like I find that I find happiness in life in spontaneity of staying up all night. And they have all these elegant explanations about why they love to the following things, which is fine. So there's two ways to look at this. One is say, what does your health look like? What does my health look like?

What does your happiness look like? And what does my happiness look like? And quantitatively, I think this system is superior. Now, it doesn't mean you have to do a specific thing. You can still have flexibility and you can have spontaneity, but generally speaking, people are very reluctant to release the status quo of like, do they just like do whatever they want, whenever they want to a more rigorous stance of like, you can be happier with these systems in place.

But it's just like I've had this conversation so many times. I know like the deep, deep resistance people have to just shut this down. But I'm suggesting like, this is really the reality of the future of being human. I'm prototyping it right now and it actually is a superior system to whatever we're doing as humans now. What's holding us back from thinking health can lead to happiness? God, what a good question. Honestly, that is like a bullseye.

In capitalism, you're fighting for resource accumulation, for wealth accumulation, and for status. And you're willing to sacrifice everything to achieve that goal. Because health is not the goal. Resource accumulation is the goal. Power achieve that goal. Because health is not the goal. Resource accumulation is the goal. Power is the goal. I guess you can kind of map everything back to status, power, sex. Yeah, I guess it's like the goals that society has.

And if the imagination is that if existence is the highest virtue, like we want to hold onto this with everything we have, those other objectives become secondary considerations, but subject to our own well-being. And we just haven't made that transition yet. Yeah. But yeah, what do you think? I always try and think about it from, you know, my knowledge base of Eastern literature and philosophy. And it's, there's four archetypes in Eastern philosophy and they

all have different goals within a society. And one archetype aims for knowledge. One aims for power and control and influence. One aims for resources and wealth and one aims for comfort and stability and security. Yeah. And I think that in times like these, you become pretty much only two of them, which is you either aim for security, stability and comfort, or you aim for resources, accumulation, power and control. And the thirst and pursuit for growth and evolution and improvement has become kind of bottom of the pile. It's the hardest and it's the most powerful, but it requires so much. And like you said, because

we've been wired to either want to remain the same or want to achieve in a very external way, growth becomes something unseen, right? Like right now, as I see you, I can't see that you're 18 years old. I can't see that you're any of these things. And so then I'm like, well, that's not important then, because life's based on what I see. And that's obviously not a healthy way to live or the right way to live. Or maybe it's for some people, but it's definitely not an healthy way to live or the right way to live, or maybe it's for some people, but it's definitely not an accurate way to live. Yeah.

Because what you see is not necessarily what's true. And so I think we've become a very visible surface level society and growth and focus and discipline or systems are such unseen parts. It's almost like the idea that everyone wants a successful business, but people may not want to do the work to build a successful business. That's right. And so the work is unseen, the foundations of the building are unseen, the bottom of the iceberg is unseen, and we still are figuring that out. Yeah. Yeah, I think, yeah, to build on your answer, I'd say like when, when death is inevitable, humans choose games within the selection options.

So you can pursue those four archetypes. If death doesn't, is not inevitable, it changes the underlying structure of society. Everything changes. And that's my primary hypothesis is that's what this moment is about. Like that is the only thing happening right now for humans is like we knew we were going to die before and now there's this open question of will we be the first generation to not die. If that's true, everything we've imagined we care about changes. And I'm really happy that you're putting yourself out there as someone who's not trying to appease

or not trying to keep the status quo. Because I feel like when we see human brilliance in sport, music, drama, film, TV, whatever it may be, the truth is we love it, but we can never be it or do it because there is a certain distance between you doing what LeBron James does. And yes, there may be distance between what we can do and what you're doing to the extreme and the top 1%, but the thing is the possibility of us getting closer to that is probably higher. So everyone who's trying to get good at golf,

yeah, chances of you being Tiger Woods is pretty impossible. Yeah. But for us to actually reverse aging is probably more likely and helpful to us in the long run as well. Yeah, everyone, yeah. If you look at this from like the biggest time scales, like a quick review of history, Buddha was like, hey, like there's some suffering with life and

the best way to approach this is to detach yourself, this eightfold path. And then Confucius had this idea of familiar relationships within community. Muhammad said we should submit to God. Jesus said, I am the son of God. Adam Smith said there's this invisible hand of markets and capitalism and these systems that can emerge. And then America was like, we, the people and Karl Marx was like, actually it's class warfare.

And it's like, we have these big ideologies that have shaped our reality, but really humanity is run by a very small number of things, like political structures, economic structures, ideological structures. And in this moment, we're experiencing a radical change of technology. And when that happens, we humans want to find things that are useful to our objectives. And so we say like, hey, capitalism, can you help out? Hey, democracy, hey, Christianity, hey, Islam. Like we kind of search and say, who has answers? hey, Christianity, hey, Islam, like we kind of search and say, who has answers? And right now, every system society has fails to answer the fundamental question, what do we do as a species?

Like what do we do as individuals? Like when AI is emergent, when we're building super intelligence, what do I do and what do we do? And no existing structure can answer that. That's true. Like you look throughout history, these ideologies largely emerge in response to technological change. It happens and we say like, we need help with a new ideological structure. And so that's what Don't Die is. It's Don't Die is basically a meant answer, like be the answer. That's why I think it can become on par with the major ideologies in a few years time,

that this is the new way we structure society. Yeah. Brian, thank you so much for your time today. It's been, it's been really illuminating and fascinating to talk to you. And I'm hoping that we get to hang out more because definitely share a lot of values and share a lot of desires for humanity and for each other, for ourselves. And so I hope I get to learn a lot more from you truly. Yeah, likewise.

I'm very excited to learn from you. We end every on purpose episode with a final five. These questions have to be answered in one word to one sentence maximum. Although I know I'm going to break the rules because I'm fascinated. But Brian Johnson, these are your final five. The first question is, what is the best health

or longevity advice you've ever heard or received? Build habits. Second question, what is the worst health or longevity advice you've ever heard or received? Cheat days. Why are cheat days bad for us? They teach you bad habits. They are, they inflict damage upon the body.

They set unrealistic expectations. It's a bad mimetic all the way down. Question number three, what do you do for fun? I love outdoor adventure. So I drove a dog sled in the Arctic. I raced in the Moroccan desert. I went to a volcano in Iceland. So I'm rich with irony,

where I'm the most don't die person in human history. And I also love to play in adventure. I love that. I'm going to add a three B. Do you drink coffee? I do not drink coffee. Why don't you drink coffee? My emotions and intellect now are so steady

from high quality sleep and a good diet and routine exercise That anything that creates a roller coaster of change I avoid and so I don't do caffeine. I don't do nicotine No stimulants and my mood is just stable all day long. It's beautiful Should people avoid drinking coffee? Some people do very well with it. So I'm just sensitive to caffeine So I think a lot of people do well, do your thing. Again, I have all my responses. Do you and follow the data. Question number four.

I recently invested in a company called Function Health because I was upset about the idea that getting great data was hard and I wanted to make it more accessible to lots of people. And so the tens of thousands of people that are using function and health now have access to 200 data sets that they didn't have before through a blood test made really simple. What other great data tools do you believe in that you recommend to other people to get more data because I think a lot of this is because you just never know. Exactly. Yeah, with Blueprint, we have, I think, the most robust measurement protocol in the world. It's blood.

It's your speed of aging, 11 organ ages, full body scan, and microplastics. So it's basically a measurement profile that gives you the same value as like a $25,000 executive physical in a fraction of the price. So we've tried to make full body measurement, the most affordable and best in the world. Fifth and final question we asked this guest who's ever been on the show.

If you could create one law that everyone in the world had to follow, what would it be? To not follow laws. Which ones are you, which laws are you taking out? All laws. Wait, wait, wait, How far does that go? To reframe it from a don't do to how to. So society would be instructions on how to.

We would have enough alignment within us and among us that not do would be a thing of the past because we just wouldn't be motivated to do bad behaviors, to self and others. And it would be a relic of the past that we'd be amazed, looking back, that humans did things that would be harmful to self or others. You host Don't Die dinners. You've had a friend and guest of the show, Kim Kardashian, at one of the dinners.

What does a Don't Die dinner look like? What happens at these dinners? We can't tell you. Crazy things. Yeah, we, people who attend will say it's the most consequential conversation of their life. So we spend two hours, we do a bunch of age tests to just introduce the idea that you can measure biological age. Then we serve everybody food. And then we have a two hour discussion led by five thought experiments and everybody participates. So everybody talks, everybody engages. I'm the moderator. And so it's very snappy.

But people leave. Even years later, people still message me to say, I just can't stop thinking about these ideas. So it's really a transformative time together. So you do get to eat. I don't eat. Yeah. Everyone else does. My guests eat.

I don't. Yeah. Amazing. Brian, thank you so much for tuning in. Please recommend where our audience should find you, where you'd like them to discover your work so that they can get more data, get more insight, and transform their health. Yeah, I'm on all social platforms,

and Blueprint provides the supplements, nutrition, health. My endeavor is about the future of the human race. I'm trying to do a world a solid in providing every calorie, every test for the best health in the entire world. So, if that interests you, great. If not, my objective primarily is the future of the species. Brian, thank you so much. Thanks.

Appreciate it. If this year you're trying to live longer, live happier, live healthier, go and check out my conversation with the world's biggest longevity doctor, Peter Attia, on how to slow down aging and why your emotional health is directly impacting your physical health.