Bryan Johnson explains how he reversed his biological age by half a decade: ' I focus on...'

Tech entrepreneur Bryan Johnson, known as the ‘anti-aging millionaire,’ claims to have reversed his epigenetic age by 5.1 years in 7 months. The 47-year-old claims to be 42, and some organs show even younger metrics, such as the heart of a 37-year-old, the skin of a 28-year-old, and the lung capacity of an 18-year-old! He has spent around $2 million in a year for this drastic transformation. So, how did he do it? Take a look.

Bryan Johnson believes that diet plays a crucial role in longevity. Science too backs the importance of diet in health and longevity. He consumes about 2250 calories a day, which is 10% caloric restriction from the RDA. These include:

• Protein: 130 grams (~25%)

• Carbs: 206 grams (~35%)

• Fat: 101 grams (~40%)

Bryan Johnson takes his first meal - breakfast at 6:45 am, which is a blueberry nut mix with collagen protein, extra virgin olive oil, and cocoa. At 9 am, he has his second meal of the day, which includes black lentils, broccoli, cauliflower, garlic, and some herbs, with fermented foods. He takes his final meal of the day at 11 am. Yes, that's right. It is a combination of veggies, nuts, seeds, and berries. Well, his diet wasn’t always like this. Talking about his transformative journey, he recalls, “Years ago, I could not stop myself from overeating every day at 7 pm. One day, out of desperation, I said, “Evening, Bryan, you’re fired. You make my life miserable. I can’t sleep. I’m 60 lbs overweight and I feel awful all the time.”

He also avoids sugar, junk food, fried food, highly processed foods, gums, high-fructose corn syrup, aspartame, sucralose, dairy, pasta, bread, hydrogenated oils, canola oil, corn oil, soybean oil, trans fats, and alcohol.

Sleep is non-negotiable in his journey. He goes to bed early and wakes up after getting adequate sleep. He is in bed by 8:30 pm, and reportedly he is asleep within 3 minutes of hitting the pillow. “Because every day starts the night before. Sleep is my #1 life priority because high-quality rest makes hard things easy and impossible things doable,” he said in his blog. He wakes up at 5 am. “I awake naturally as abrupt alarms can have negative effects.” Sleep is indeed crucial for overall health. Lack of sleep is linked with increased risk of chronic diseases.

At 5:30 am, Bryan Johnson starts his workout. The morning workout takes anywhere between 60-90 minutes. “I focus on balance, flexibility, strength training and cardio. Here is an example workout. I’ll rotate listening to music, a book, a podcast or an educational video. On the weekends, I’ll hike, play pickleball, ride a bike, climb,” he says. “Every 30 minutes I’ll do ~5 minutes of light activity such as walking, bodyweight exercises, stretching, light household activity, or dancing,” he adds.