Bryan Johnson

Eat your final meal of the day at 6 p.m.

After six, no more food, no more snacks.

By doing that, you allow your body to digest your food and you're going to see that as you do that, your heart rate is going to go down.

And the reason why heart rate is so important is the lower your heart rate is, the better your sleep.

The better your sleep, the better your willpower.

Did you know if you don't sleep, your prefrontal cortex goes offline and you lose your willpower.

So when you're trying to not eat the cookie, you're powerless.

You can't do it.

It's gone.

So sleep is the best performance enhancing drug in the whole world.

It's the thing you want to do every night.

So first thing is eat your final meal four hours before bed.

Number two is you need to turn your screens off an hour before bed.

Okay, now I realize that's hard.

We are all addicted to our phones.

But that one hour is so important because you have to give your body the ability to wind down.

And if you're scrolling or working, you're going to be in a roused state, which boosts your heart rate.

Anything that boosts your heart rate before bed is going to be bad for you.

Three is you want to have amber and red lights in your house, no blues.

Like these are very blue.