Bryan Johnson

Because caffeine has roughly a six-hour half-life.

So if you have a cup of coffee at 4 p.m., at bedtime, a half a cup of coffee is in your system.

And then finally, you want to have some kind of wind-down routine where you read a book, go for a walk, do breath work, meditate, but something to calm yourself down.

Now, just be sober with me for a minute.

I promise you,

This is the single best thing you can do for your health.

And if we're honest, the majority of you in this room have some moderate to serious mental health problem.

Tell me I'm wrong.

Waiting is true.

Like you sample your friends, it is a pretty tough environment right now.

We are on our phones all the time.

We don't sleep well.

We eat junk food.

It's very hard to take a moment for ourselves to be healthy.

I promise you.

Optimize your resting heart rate, and it's going to be the very best thing you do for your mood.

If you're experiencing anxiety or depression or you're having some other kind of difficulty, I'm telling you, high quality sleep is the thing.

And culture that tells us right now that you have to grind and not sleep is a lie.

It's a bad deal for you.

You can be ambitious.