Bryan Johnson

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.

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 the carved out uniqueness is that 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.

There's no gatekeeping involved here. And so that's what we did. I think the carved out uniqueness is that 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.

Yeah.

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?

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.

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.

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.

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, right? But sleep is actually a profession. You need to become really good at it and respect it. Number two is 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.

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, right? But sleep is actually a profession. You need to become really good at it and respect it. Number two is 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. Mine is currently nine hours before. So I go to bed at roughly 8.30. That's not true. I go to bed at 8.30 on the dot. So then my last meal of the day is around 11.30 a.m. And so I do that and my resting heart rate at that point is 44. And when my resting heart rate is 44, I'm guaranteed to have a perfect night's sleep.

Then start three hours before and then four and five. Mine is currently nine hours before. So I go to bed at roughly 8.30. That's not true. I go to bed at 8.30 on the dot. So then my last meal of the day is around 11.30 a.m. And so I do that and my resting heart rate at that point is 44. And when my resting heart rate is 44, I'm guaranteed to have a perfect night's sleep.

If I eat two hours before 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 45%.

If I eat two hours before 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 45%.

Final meal, eat earlier and lighter and the right kinds of foods. Three is you want to be aware of light. So knockout 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.

Final meal, eat earlier and lighter and the right kinds of foods. Three is you want to be aware of light. So knockout 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.