Bryan Johnson

So before you go to bed tonight, look at a wearable or take your pulse. It's your resting heart rate. So tonight, let's just say you're at 55. So your goal of the next week or two is to try to get down to 50. The next month, 45. As you do that, so the way you drive it down is you have your final meal of the day at least two hours before bedtime.

So if you go to bed at 10, be done at 8, and then push it back an hour, you're like, hey, 30 minutes each day. And as you push it back every day, your heart rate is going to go down incrementally because your body has more time to digest. So then you also find that food you eat, like if you eat a big pasta or pizza or something, it will jack up the heart rate.

So if you go to bed at 10, be done at 8, and then push it back an hour, you're like, hey, 30 minutes each day. And as you push it back every day, your heart rate is going to go down incrementally because your body has more time to digest. So then you also find that food you eat, like if you eat a big pasta or pizza or something, it will jack up the heart rate.

So mine right now is 44 beats per minute. So if I eat late in the day, if my last meal of the day is at noon, and I did that after like a few hundred experiments of like what optimizes my resting heart rate, If I have a big meal like at five or six, I'll be up by like low 50s. And that will take away about 30 to 40% of my sleep.

So mine right now is 44 beats per minute. So if I eat late in the day, if my last meal of the day is at noon, and I did that after like a few hundred experiments of like what optimizes my resting heart rate, If I have a big meal like at five or six, I'll be up by like low 50s. And that will take away about 30 to 40% of my sleep.

Actually, I'm okay. Yeah, my body's really adapted. So food is really a big one. And then two is wind down routine. So you need to calm yourself down. You can't have your phone up. You need to turn it off. Give yourself like 30 to 60 minutes. Decompress in the day.

Actually, I'm okay. Yeah, my body's really adapted. So food is really a big one. And then two is wind down routine. So you need to calm yourself down. You can't have your phone up. You need to turn it off. Give yourself like 30 to 60 minutes. Decompress in the day.

Yeah.

Yeah.

And actually a book in hand. has probably the best evidence. Yeah, so it's what Chris was saying, right? It's like you can't do anything. So screen off, book in hand, spend even 10 minutes, and you'll be amazed at how much it'll calm you down.

And actually a book in hand. has probably the best evidence. Yeah, so it's what Chris was saying, right? It's like you can't do anything. So screen off, book in hand, spend even 10 minutes, and you'll be amazed at how much it'll calm you down.

sit down and read red rising or something by pierce brown and you go off to sleep dreaming about being exactly and you can and you can measure it by how much your heart rate goes up or down so you now have a quantitative benchmark every single day if you could peg that those habits uh regularity versus duration what's more important uh consistency is so important because your body tells time like a clock like when i was i did eight months of perfect sleep a hundred percent sleep every night to show i could do high quality sleep

sit down and read red rising or something by pierce brown and you go off to sleep dreaming about being exactly and you can and you can measure it by how much your heart rate goes up or down so you now have a quantitative benchmark every single day if you could peg that those habits uh regularity versus duration what's more important uh consistency is so important because your body tells time like a clock like when i was i did eight months of perfect sleep a hundred percent sleep every night to show i could do high quality sleep

Eight sleep and whoop.

Eight sleep and whoop.

No. I mean, they're all relative comparisons. They're not absolute. So just find one. They're all fine.

No. I mean, they're all relative comparisons. They're not absolute. So just find one. They're all fine.

It's the biggest life improvement you can do, period. It's the best in performance, hence in drug. It is just better than anything on market. Be consistent because your deep sleep window happens in the first two hours of night. That's when the garbage trash collector comes through to pick up all the trash in your body. If you miss that window, you miss it. You miss the garbage trash collection.

It's the biggest life improvement you can do, period. It's the best in performance, hence in drug. It is just better than anything on market. Be consistent because your deep sleep window happens in the first two hours of night. That's when the garbage trash collector comes through to pick up all the trash in your body. If you miss that window, you miss it. You miss the garbage trash collection.

That's why pick your bedtime and be consistent. Otherwise, you get junk accumulation.