Bryan Johnson

So when you increase your heart rate before bed, it wrecks your sleep.

Yes.

When you don't sleep well, your willpower falls off a cliff.

So the next morning, when you're trying to decide, do you eat the croissant or the donut for breakfast or not?

If you haven't slept well, you're like 90% more likely to eat the donut or the croissant.

If you slept well, you have a little juice in the system.

You're like, you know what?

No, it's not good for me.

And I'm going to exercise, which then also increases your willpower.

So you get this really positive loop.

So all starts with sleep and sleep is determined by your heart rate.

So for example, like, so four hours before bed, that is going to lower.

So when you have that distance, it allows your body to digest the food.

It allows your body to say, I'm going to get ready for bed.

So it lowers your body temperature, lowers cortisol, increases melatonin.

So your body's in a much better state to go to sleep and stay in deep sleep.

The second thing is your phone needs to be off an hour before bed.

You can't be in bed scrolling, working, texting.

You need this separation because your body, the phone in hand is going to increase your cortisol, increase your sympathetic activation.

You'll be more anxious.