Bryan Johnson: New SHOCKING Science on How to Reverse Your Age by 31 Years & The Damaging Impact of 1 Bad Night Sleep

Do you think one bad night of sleep can really harm your body? Would you try a routine that could help you reverse aging? Today, Jay sits down with Bryan Johnson, entrepreneur and founder of Blueprint, who is redefining human health and longevity. Dubbed "the world's most measured human," Bryan shares his extraordinary journey of reversing aging and improving biological performance through science-backed methods and a meticulously designed lifestyle. Bryan discusses how his $2 million-a-year protocol isn't just about extreme spending but about pioneering a blueprint for everyone. He explains the concept of "don't die," emphasizing the potential for humanity to extend life and improve health at unprecedented levels. From his diet of precision-crafted meals to his groundbreaking work in measuring microplastics and organ health, Bryan's insights challenge conventional norms about aging, health, and longevity. Together with Jay, Bryan dives deep into actionable takeaways, such as the five pillars of perfect sleep, the importance of building systems over relying on willpower, and how to minimize exposure to environmental toxins like microplastics. Bryan also addresses controversial topics, including the downsides of cheat days and the role of technology in managing health. In this interview, you'll learn: How to Reverse Aging Through Measured Health Metrics How to Optimize Your Diet for Longevity How to Manage Stress With Better Sleep How to Create a System for Healthy Living How to Rewire Your Taste Buds for Better Nutrition How to Lower Inflammation With Simple Daily Habits You don’t need millions of dollars or cutting-edge technology to start—just a commitment to making small, intentional changes. With Love and Gratitude, Jay Shetty Check out the On Purpose Merch! https://jayshettyshop.com. 100% of Proceeds are donated to National Alliance on Mental Illness. NAMI is the nation’s largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness. What We Discuss: 00:00 Intro 02:31 How Long Can a Person Live? 04:19 The Most Measured Person 06:34 Getting Sustained Hearing Impairment 09:57 Extending Life Before Conception 11:18 How Long Do We Have to Live? 14:22 Every Body I Highly Responsive to Change 16:50 Embryo Selection Through Genetic Markers 18:12 A Generation of Microplastic 20:42 Simple Ways to Minimize the Influx of Microplastic 23:05 Don’t Drink from Water Bottles 26:01 The Significant Health Threat of Air Pollution 30:11 How Capitalism Affects Health 32:28 5 Ways to Get Better Sleep 40:12 Don’t Miss Your Deep Sleep Window 43:37 The Ill Effects of Poor Sleep 45:48 Invest in Your Health 48:12 What’s Your Protein Intake? 51:22 Bryan’s Perfect Diet 56:11 Eating 3 Meals a Day in 5 Hours 58:21 Rewire Your Taste Buds 59:19 Sensitivity to Air Quality 01:02:36 Are You Scared of Dying? 01:05:58 Prolonging Longevity 01:08:07 Ways to Manage Stress 01:11:00 You Are not Your Thoughts 01:15:37 Health Can Lead to Happiness 01:19:37 Is Reverse Aging Possible? 01:22:25 Bryan on Final Five Episode Resources: Bryan Johnson | Website Bryan Johnson | X Bryan Johnson | Instagram Bryan Johnson | Tiktok Bryan Johnson | Youtube Bryan Johnson | LinkedIn Blueprint Protocol See omnystudio.com/listener for privacy information. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Jay Shetty?

  This episode is brought to you by AG1. Are you feeling September reset too? Shorter days, longer to-do lists, earlier alarms, all those routines you promised yourself you'd pick back up. It can feel like your whole life is recalibrating. And when everything around you is changing, it helps to have a few things you can rely on. AG1 Next Gen is one of those easy habits to keep. It's the clinically-backed, comprehensive daily health drink that supports your gut health, energy production, and foundational nutrition all in one scoop. AG1's ingredients are sourced from quality partners for absorption, potency, and nutrient density to deliver the foundational nutrition your body needs. And alongside a proper diet,

• 0:44Jay Shetty?

  AG1 Next Gen meets 94% of nutrient requirements and is clinically shown to enrich the gut microbiome. For a limited time, save 20% on your first subscription order of AG1 Next Gen or AG1 Pro at drinkag1.com/onpurpose. That's drinkag1.com/onpurpose. This episode is brought to you by Orange Theory Fitness. One of the best investments you can make is in your own strength. The choices you make today can help shape how you feel for years to come. Orange Theory Fitness provides a one-hour workout to build strength, burn fat, and build muscle with an expert coach guiding you every step of the way. Head to orangetheory.com/onpurpose

• 1:29Jay Shetty?

  to learn more and get your first class free. Orange Theory Fitness, helping people live longer, more vibrant lives. Terms and conditions apply. See webpage in studio for details. This episode is brought to you by Amtrak. You know that feeling when you're already tired and you haven't even gotten there yet? That's where Amtrak comes in. Leave the driving behind and settle into a comfortable seat with plenty of room to stretch out. Catch up on work with wifi, grab a snack at the cafe car, or just sit back and enjoy your favorite podcast. Choose a cellar or Northeast Regional and get there without the stress of getting there. Visit amtrak.com to plan your next trip. Are you scared of dying?

• 2:12Speaker 01

  No, yet. That doesn't stop us from speaking with unbridled confidence on what we'll be. And to me, it really shows that we humans, we don't want to die.

• 2:25Speaker 02

  He's spent millions of his own dollars to never die. Maybe even cracked the code that limits the human lifespan.

• 2:32Speaker 03

  The king of longevity, Brian Johnson.

• 2:35Jay Shetty?

  What drives someone to spend $2 million to not die?

• 2:40Speaker 01

  Let's just say we fast forward a few hundred years. That's when humans figured out they were transitioning from die to don't die. One night of bad sleep reduces your NK cells by 70%. Your NK cells are what's killing cancer cells.

• 2:54Jay Shetty?

  I'd never heard that before.

• 2:56Speaker 01

  My grandfather was full of lead, my parents are full of asbestos, and now I'm full of a microplastic. We think they're causing very serious health problems. It may be worse than we think. I had this general idea that there must be some system in place in America that's watching out for us. Not true.

• 3:11Jay Shetty?

  What age are you predicting to live to?

• 3:18Speaker 04

  The number one health and wellness podcast.

• 3:20Speaker 05

  Jay Shetty. Jay Shetty. The one, the only Jay Shetty.

• 3:26Jay Shetty?

  Hey, everyone. Welcome back to On Purpose, the number one health and wellness podcast in the world. Thanks to each and every one of you that keep coming back every week to listen, learn, and grow. Now, today's guest is someone who says they're not going to let themselves die. Brian Johnson is known as the world's most measured human. Brian spent four years creating Project Blueprint, which is an endeavor to achieve humanity and earth-scale cooperation within self. As a 47-year-old, he has the metabolic health of the top 1.5% of 18-year-olds. Inflammation 66% lower. Than a 10 year old and reduce the speed of aging by 31 years.

• 4:10Jay Shetty?

  With a lifestyle that costs him $2 million annually. He is the real life Benjamin Button. Please welcome to On Purpose, Brian Johnson. Brian, it's great to have you here.

• 4:20Speaker 01

  Yeah, thanks for having me here.

• 4:21Jay Shetty?

  Yeah, I wanted to dive in straight away and just to ask you, what drives someone to spend $2 million to not die?

• 4:29Speaker 01

  I think it's very confusing to a lot of people. I think when you read the headlines and you view I'm just unintelligible by most people. And I think if you look back, you know, let's just say we fast forward a few hundred years and you live in the 25th century and you're reading the history books of this time and place. I think it'd be pretty obvious to them. They would say like, oh, of course, that's when humans figured out they were transitioning from die to don't die. Like, that's the big thing, like they had the technological and medical progress to say they could now begin extending their lifespans to some unknown degree. So I think it really just, we're on this inevitable trajectory towards radically extending how long and how well we can live. And I'm really the forerunner in trying to start that process.

• 5:12Jay Shetty?

  And how did you compute the amount of 2 million? How did it get to that? Like, what does that involve and include to get to that level?

• 5:20Speaker 01

  So the 2 million is primarily spent on the research and the measurement. And so the actual, what I do day to day is very low cost. I'd say the majority of people can afford it. Most things are actually free. So a lot of people see the $2 million headline and they think, oh, this can't be achievable or reachable for me, but actually is. And so what we did that was unique is when you're trying to do something to improve your health and wellness, it's important you can verify it does or doesn't work. Like, if you hear a story about, you know, doing, like, drinking this kind of drink is good for your health, it's a story until you can measure it and say, it has this kind of change in the body and either change, it increases your biological age or lowers it or does something else. And so I became the most measured person in history and that's really expensive.

• 6:05Speaker 01

  So the really, the expensive portions have been measuring every organ in my body. The actual protocol is a really low cost.

• 6:11Jay Shetty?

  What was the most expensive thing to measure?

• 6:14Speaker 01

  It really is in chasing the cumulative measurement across the entire body. For example, like I'm, I'm the most, I've spent more time in an MRI than anyone in the world. Uh, I think I, uh, this new technology called DNA methylation. You're looking at these patterns on the body. I'm the most measured person with that DNA methylation in the world. And so like, uh, doing this consistently, routinely, I, we do thousands of data points a week. And so I think it's just all these things adding up. It's just expensive to do the test, analyze the data, continually have that process. We need a, like a large team to do it.

• 6:46Jay Shetty?

  Yeah. Do any of the measurement tools have adverse effects on health?

• 6:50Speaker 01

  Yeah, MRI we think is very safe.

• 6:52Jay Shetty?

  Okay.

• 6:52Speaker 01

  But CT, I've only did it once. I just did a, uh, a calcium score. And then, um, we do blood draws. I've done a ton of blood work. We did ultrasound on my veins a while back and to see if we had scar tissue that had been building up. Cause I've done so much blood draw, we couldn't find any scar tissue. So we do actively measure for negative repercussions of are we measuring too much to the extent of damage? So like, we're even measuring, measuring the measurement. So in every way we can possibly interrogate the body, we're trying to acquire data.

• 7:20Jay Shetty?

  And how did you pick the areas to measure? Like, how were you able to say, these are the five, eight, I don't know how many there are metrics that I believe are the most important to longevity? How do we even know what are the things to focus on?

• 7:33Speaker 01

  We looked at every organ. So if you, we have roughly 70 plus organs, depending on how you count. And so you can say like, I'm chronologically 47 years old, but that's not really a useful number. It's like a general approximation. Then if you measure the heart, you can say, okay, what is the biological age of the heart? And you can then dissect that and say, what is the structural age of the heart? And then what is the functional age of the heart? Like you can look at the functional age of like, what is the max heart rate? You know, you could take 220 minus your age roughly for a rough calculation. Then you look at the, the valves and you look at all the, the cell types. And so you can break each organ down into a different ways to understand what is his biological age. So for example, like my heart is 37, my left ear is 64, my diaphragm is age 18.

• 8:16Speaker 01

  And so you can, any part of the body, any organ or biological process, you can assign an age score. Uh, if you've got data to show, data to make that comparison.

• 8:25Jay Shetty?

  Your left ear is 64.

• 8:27Speaker 01

  Yeah.

• 8:28Jay Shetty?

  Walk me through that.

• 8:29Speaker 01

  Uh, I shot a lot of guns as a kid. And so I would, you know, aim the gun like this, with this left ear exposed to sound. This, this ear was more protected and then also loud music. And so, yeah, so this is the thing is like now when I'm at social events, I have this app on my phone, decibel, where like last night I was at a social event and the room was one hundred and five decibels. So anything over eighty can cause hearing damage. So just in a social environment with people talking at a voice that's like loud enough for the other person to hear, you've got sustained ear hearing damage.

• 9:03Jay Shetty?

  Yeah, interesting. I think it's something we don't realize. I saw my mom lose her hearing in one ear and the other one pretty weak.

• 9:10Speaker 01

  Yeah.

• 9:11Jay Shetty?

  And it's been really sad to watch because it's completely changed her personality.

• 9:16Speaker 01

  Exactly.

• 9:16Jay Shetty?

  And it's completely changed her ability to connect in a conversation. She's super fun. She's bubbly, conversative, but as soon as she started losing her hearing and the hearing aid technology is definitely not caught up with any of the technology you're talking about, we got her the best ones that that I possibly could know about. And it's still so hard for her to engage and it's such an underrated part of human life. Like you don't think losing your hearing may be that impactful. It's it's huge.

• 9:42Speaker 01

  Entirely true. And we've we've tried for the past few years. So we take all these measurements. We say like, what is the biological age of blank organ? And then we say, all right, now we've reviewed all the scientific literature that's out there. How do you either slow down that speed of aging or reverse aging damage? So for example, with my left ear, we've said, can you take my left ear from age sixty four to age sixty three and sixty two and like all the way down to like age eighteen? And so in that case, we've had no success with hearing. There are a few stem cell therapies that are in research, but no effective treatment. So we've had no success at all. So once you lose it right now, it's gone. Whereas other parts of my body, like my speed of aging and my heart and my lungs, we've had great success lowering that biological age.

• 10:25Speaker 01

  If you look at it anatomically or functionally. And so some things we've had great success, but this is the point where. When people look at me and they say, you know, the guy is so busy trying not to die, he's forgetting how to live. And the flip side of that is when you you lose function, movement, eyesight, hearing, right? Your life begins to deteriorate to degrees like your mother saw in ways you can't even imagine. And so it really is like this respect for our conscious existence and our biological capabilities. And so really, I think that's what I'm trying to do is that the new virtue is caring for our conscious existence and not being whimsical and throwing it away with behaviors that just are not necessary.

• 11:07Jay Shetty?

  Yeah, it's so funny, isn't it? It's really interesting how we judge intentionality.

• 11:12Speaker 01

  Yeah.

• 11:13Jay Shetty?

  And you only recognize how intentional you wish you were when you lose something. And it's like that, I think there's that famous quote that says, the best time to plant a tree was like a hundred years ago.

• 11:26Speaker 01

  That's right.

• 11:27Jay Shetty?

  But otherwise, it's today. Like, like the idea of like, you're just never gonna, you will always feel you wish you started earlier.

• 11:34Speaker 01

  Yes.

• 11:34Jay Shetty?

  Always.

• 11:35Speaker 01

  Yes.

• 11:36Jay Shetty?

  But that only hits you when sadly, something really bad goes happen, bad happens. And then you're like, gosh, I wish I thought about this when I was 25, 20, etc.

• 11:45Speaker 01

  Yeah.

• 11:45Jay Shetty?

  And, and yeah, so, I mean, when I, when I'm thinking about what you're saying, what is there an age or damage level from which there is no return?

• 11:55Speaker 01

  Yeah.

• 11:55Jay Shetty?

  What parts of the body, is there a specific age where you're like, if you're this chronological age and your, your biological age of this body part is this, it's over?

• 12:04Speaker 01

  I guess the, this is, I think, the coolest question right now is that in previous time periods, you were born and you died in predictable fashion. There was nothing you could do to stop the process. And so now what's different is that we are making progress on age-related decline even before a baby's conceived. So now there's embryo selection, right? So it's, don't die is happening before conception. And then recent studies have shown that you can take a mouse and it's like last week of life and regenerate it and double the life. lifespan of that mouse. And so we have technologies that can extend life before conception, midlife, and even at the end of life. And so now that's I'm saying this is really its full spectrum,

• 12:49Speaker 01

  that there is no point of no return at this, at this moment. I mean, in this moment, yes, but like increasingly it's becoming this open question, is there? And I think that's the most interesting and exciting thing. My dad is seventy one. I think most of his friends are just like, we're getting close. It's almost time. But man, he's got this ferociousness to live life that I'm really inspired by.

• 13:10Jay Shetty?

  Yeah, that's brilliant. What, what age are you hoping, or I guess you don't have to hope predicting to live to?

• 13:16Speaker 01

  I don't think that any human can say anything intelligent more than one year from now. Like we might, we can say, you know, we think the earth is going to continue to orbit around the sun with a certain degree of stability. Uh, in, in terms of like, how long are we going to live? How will cultural norms persist? What will be normal, what will not be normal? I think, uh, given how fast AI is developing, we cannot say anything intelligent beyond a year.

• 13:45Jay Shetty?

  Right. But, but your physical self, you still feel that?

• 13:48Speaker 01

  I, yeah. I mean, I think that like, if you look at some of the best AI companies, uh, like Dario from Anthropic the other day wrote this blog post where he's imagining, and I agree with him, that it's possible we make a hundred years worth of progress in the next five years. Like that when we, when we bring up these new AI models, that we can do things that otherwise would take us a hundred years to do. Now, that does not mean that these therapies will be available overnight. Like, we still have to go through the process. But I do think that we are looking at this possibility. So it's like, when I say things like, we may be the first generation to not die, people are like, stupid, like, no, I get that from like this vantage point, we can't see how the pieces of the puzzle come together.

• 14:30Speaker 01

  Like, it's not clear to us which things do what and when. But that's not the point. It's really, you're trying to pattern match large macro scale trends. And if you say, how fast is intelligence moving? And when you acquire intelligence, what can that intelligence do? On a macro scale, I think it really is a robust hypothesis that we may be the first generation to not die.

• 14:51Jay Shetty?

  And what kind of compromise do you think that's going to take on a personal level? Or sacrifice, and you may not use those words.

• 14:58Speaker 01

  Yeah.

• 14:58Jay Shetty?

  But if someone was looking at it and was thinking about it from that perspective?

• 15:01Speaker 01

  If we just put this in context, like, let's imagine you and I travel back in time a million years ago, and we're with Homo erectus. And we say Homo erectus. Tell us about the future of intelligent existence. Like, what are we going to evolve into, right? Now, Homo erectus has models maybe of hunting, of like, you know, weather patterns or of like danger. But Homo erectus is not going to be able to tell you that in this new science field called biology, we're going to figure out that there's molecules and we're going to, or they're not going to be able to tell you that in this new world of quantum mechanics or in this new world of silicon transistors, they don't have any models to articulate what things could come about and why. And so they just lack any models to articulate anything intelligent. And so I wonder in this moment,

• 15:45Speaker 01

  if we are just like Homo erectus, where if you say like, what will the future bring? What will the norms be? What will our proclivities be? What will we want? We have no idea. We don't have any models to help us understand. And so that's why I think that if you want to be a genius, lean into that you probably don't know, that everything we think we have known is now going to be called into question and that the new genius is leaning into the unknown.

• 16:13Jay Shetty?

  Yeah. How bad was your health before all of this?

• 16:16Speaker 01

  Awful, like the worst. So I started entrepreneurship as, you know, 21 years old. I started building companies. And the ethos is, you know, you would hear stories of like so and so stayed up two nights in a row, coding all night. They're amazing. They're a genius. They're so, you know, great. And so that story would be like a status symbol, like they're important. They have power. You should respect them. And those stories propagate, then others are like, I want to have status and I want to be respected and I want to do cool stuff. And so you repeat these patterns of sleep deprivation and, you know, harming your health. Now, that's just foolishness. Like that, we know from the evidence that you stay up for over 24 hours, you're legally drunk. Like you're just as intoxicated had you consumed, like your point zero alcohol level.

• 16:59Speaker 01

  And so we've really bought into this myth, I did it myself. And so I ran myself ragged, like just awful. Terrible sleep, terrible diet. I was depressed for 10 years. So I was kind of obsessed with killing myself for 10 years. And it was the most awful decade of existence. So I was, that was my starting point. And so now, I mean, I arguably have the best biomarkers of anyone in the world. I've openly shared all my information, they're publicly posted and arguably down the line, like 15, 10, 15, 20 measurements. And so it's been actually really motivating that if you can start where I was and then turn this hard, others can do the same. So

• 17:38Speaker 01

  to me, it's been a really motivating experience that your body is highly responsive to change.

• 17:46Jay Shetty?

  Was there a diagnosis or a particular day or event that happened that made you go, this is my turning point?

• 17:53Speaker 01

  Like, I grew up on biographies. I understand the world through biographies and I just love reading about people in time and place who are able to like snatch out of the ether, the future. Like, the future is always present. It's just that it's very hard to see. And then over time, we look back, we're like, oh, of course, that was the future in that moment. And like, a certain people saw it. And so I came obsessed with this question at 21, like, what is the future of existence on a time scale, a few hundred years into the future? And I basically grappled with that problem for 20 plus years. And I didn't know what to do. So I said, I'm gonna go be an entrepreneur. I'm going to make a whole bunch of money. And with that money, then I'll try to do something interesting. So like, it's, it's kind of been this like 25 year long journey for me to like, try to identify something that would have the power of changing the course of humanity. And just

• 18:38Speaker 01

  in the past 12 months, I think it finally all came together.

• 18:41Jay Shetty?

  How old were you when you decided to make the shift to say, I'm going to start turning back the clock?

• 18:47Speaker 01

  So I was 43. I'm now 47, so four years ago.

• 18:50Jay Shetty?

  So four years ago, right. And at which age do you wish you started?

• 18:55Speaker 01

  I, I wish I would have been an embryo selected based upon genetic markers.

• 19:02Jay Shetty?

  Walk me through that.

• 19:03Speaker 01

  Yeah. I mean, like now, I mean, when you're going through fertility, you create a bunch of embryos and choose the best embryo, you know, like along certain dimensions. And, you know, I, I'm like most humans on the planet where I was just born through the typical process of, but now you can really go in that earlier stage. And so I wish it was happened before conception. And then I wish growing up, you know, like my, I grew up in Utah, which was very much a culture of sugar cereal, you know, soda. Excessive sun exposure without sun protection, terrible sleep. Like, I just grew up in a culture that was extremely destructive to health and wellness. And so my entire life has actually been in this American culture.

• 19:47Speaker 01

  And it's been really, I was consuming microplastics, you know, from like the earliest of days, like all of us have been. And so I would say, yeah, I really wish it would have started before birth, if not before then, very early in my childhood. I wish I wouldn't have been consuming sugar and things like that. Which really has, those have long-term complications that we just, I don't know, I'm not sure we're fully aware of them.

• 20:05Jay Shetty?

  Yeah, for those that don't know, walk us through the microplastics because I feel like that's been a trending term right now. People are becoming more and more aware. Walk it through for someone who's unaware of what's happening there.

• 20:16Speaker 01

  Yes, I mean, like on a large scale, like my, my grandfather was full of lead. My parents are full of asbestos and now I'm full of microplastics, right? Like every generation has kind of had their environmental toxin that has been a very, a scourge in the world. Now, microplastics have been this recent phenomena because plastics is a very low cost and high quality material. And so they're everywhere. And so a microplastic is less than five millimeters in length. And we get them in our bodies either by inhaling them, by ingesting them, or through our skin. Like in the average male testicle, there's 8.2 milligrams of microplastics. In our, in the average brain, there's 50% more microplastics now than there was 10 years ago.

• 21:00Speaker 01

  So it's, it's increasing really, really fast. And so my company Blueprint, we just launched the world's first at-home microplastics test. Like, we were realizing like this is a major problem. And we, the difficulty is we don't have any data. Like, no one knows what these levels are in their life. And they, without that data, how do you know what things are working? Like, if you stop drinking water out of plastic bottles, what happens? You know, like what happens if you change the clothing you wear? What happens if, et cetera, et cetera? And so, yeah, I have my levels measured, my whole team did it. Mine came back lower than anyone on my team. And we have reasons why we think that's the case, but we're not quite sure. So we're excited that we'll have the world's largest data set of microplastics in the next month. And then as a community, we can start saying like, now let's all start running these tests and let's build therapies.

• 21:45Speaker 01

  So we can start doing things to minimize microplastics in the body.

• 21:48Jay Shetty?

  Hey, everyone, it's Jay Shetty and I'm thrilled to announce my podcast tour. For the first time ever, you can see my On Purpose podcast live and in person. Join me in a city near you for meaningful, insightful conversations with surprise guests. It could be a celebrity, top wellness expert, or a CEO or business leader. We'll dive into experiences designed to inspire growth, spark learning, and build real connections. I can't wait to see you there. Tickets are on sale now. Head to jayshetty.me and get yours today. And what are the adverse effects of microplastics?

• 22:26Speaker 01

  I mean, for example, women that have higher levels of BEPA have had fewer eggs retrieved. So it affects, you know, very, the fundamental processes of the body. It's been tied to all kinds of things, neurodegeneration. I mean, basically, every health malady is potentially related to microplastics. Now, like, the science is still emergent and we're still figuring it out. But it's like, it's not a situation where we're saying, "Microplastics are a good idea and you should consume more." It's a situation where like, we are consuming an enormous amount of them. We think they're causing very serious health problems. It may be worse than we think. So it's, it's really an area that we need to understand better. But I think minimization is probably the most important step right now.

• 23:11Jay Shetty?

  So what are three simple steps that someone could take right now to minimize their influx of microplastics?

• 23:16Speaker 01

  Water is one of the worst offenders. So don't drink out of plastic water bottles. Number two is have a water filter at home. So I have a reverse osmosis system at my house. It's very good.

• 23:27Jay Shetty?

  What's it called?

• 23:28Speaker 01

  Reverse osmosis.

• 23:29Jay Shetty?

  Is that a brand?

• 23:30Speaker 01

  There are a bunch of brands who make it.

• 23:31Jay Shetty?

  Who do you recommend?

• 23:33Speaker 01

  Uh, mine's custom made. So I'm on my website. I have my water filter system listed out of every component. So if you go to blueprint.brianjohnson.com and my protocol, I have it listed there. And if you're in the United States, the guy who set it up for me, I have his number and name. If you want to just call him. There's other systems that are better. They're like comparable. They're like $300. So it's a very common technology. It's easily accessible, but have that in your home is a water filter because microplastics are in water. And so that's why when people, they say like, well, I get my food at a farmer's market, therefore, right? But they don't realize that the, the water that is, you know, coming there to, for the farm is like, could be filled with microplastics. So there's just, there's no safe place anywhere

• 24:18Speaker 01

  for microplastics. Number two is, for example, canned soups. Uh, in one study, they showed that a person who consumed canned soup for one week increased their, their levels by 20 fold, just in one week.

• 24:32Jay Shetty?

  Wow.

• 24:32Speaker 01

  Gigantic. Yeah. Also be aware of, of clothing. So try to use, you know, like hemp, uh, cotton, silk, et cetera. Uh, use a HEPA filter, uh, when you're vacuuming because they can be airborne in the house. Uh, don't handle receipts. That, that has a lot of plastic, microplastics. Um, using cookware that have the stainless steel or cast iron instead of non-stick is really helpful. But there's, those are the kind of the big ones to be aware of.

• 24:58Jay Shetty?

  That's great.

• 24:59Speaker 01

  If you go through your, your house environment, just say like, where is plastic? You might find you have a plastic cutting board. You might find you have plastic kitchen utensils. You might have plastic plates. So just be plastic aware. And once you have that mindset, you're going to realize that plastic is like everywhere. So just slowly make progress and trying to replace that with stainless steel, aluminum, things like that.

• 25:21Jay Shetty?

  What's fascinating is you have no idea how it's entering the system.

• 25:23Speaker 01

  Yes.

• 25:24Jay Shetty?

  Because it's not a physical tangible experience. You're not like feeling something.

• 25:29Speaker 01

  Exactly.

• 25:29Jay Shetty?

  Merging into your skin.

• 25:31Speaker 01

  Yeah.

• 25:31Jay Shetty?

  Walk us through the, um, what I was thinking about as you were talking is this idea of, uh, What happens to water in a plastic bottle versus a glass bottle?

• 25:41Speaker 01

  Yeah, I mean, you're getting leaching from the plastic. And so what I think the average plastic bottle has, I think, two hundred thousand microplastic particles, something like that. So it's a very large amount. And so generally speaking, so I've just made this rule like today I brought my stainless steel. I just carry this around with me everywhere I go as my primary container for liquid. But yeah, so just try to avoid plastic as a water bottle generally. And the thing is, like most on a more on a bigger scale, the things which we can't see are now humanity's biggest threats. Like we are, we've, we're evolved to say, is there a lion in the bush or not? You know, we can we sense it, can we smell it, can we see it? Whereas now the dangers of like CO2 builds up in the atmosphere.

• 26:26Speaker 01

  We can't see it, we can't smell it like we don't, we don't know it exists. So the only thing we know how it exists if we see a like a number on a screen. It's like, this is bad because of this number. We're like, what does that mean? We can't see it, there's no real threat. The same is true with microplastics. It's like this unknown threat. We can't see it, we can't feel it. And so that's why like what I've been doing is I've been trying to say like we, the reason why we measure everything is to basically give your body superpowers of awareness. It's like now we understand like what's happening when you ingest fast food. We understand what happens when you ingest microplastics. What happens when you ingest, when you don't sleep well? Like you see the whole system effect. And so it's really cool in real time to see like, actually, yes, like, for example,

• 27:08Speaker 01

  one night of bad sleep can, I think it's four hours or less, reduces your NK cells by seventy percent. Your NK cells, NK cells are was killing cancer cells. So like your army of defense systems, you got seventy percent of your army is wiped out after one bad night of sleep. And so it just has these really catastrophic effects.

• 27:31Jay Shetty?

  I'd never heard that before.

• 27:32Speaker 01

  Yeah, yeah. Or like, um, there's this thing called um, S one hundred B. And so you want these levels to be like in between twenty and a hundred, minus sixty three point eight. When you don't sleep well, it's a toxin that gets inside the brain because the blood brain barrier breaks down. When you have a bad night's sleep, it's the same level as a traumatic brain injury. And so like the body is responding as though you had a traumatic brain injury from one bad night's sleep. So these things accumulate over time. And that's why it's uh, sleep is so critical. It's why this culture of entrepreneurship is like, oh, sleep when you're dead is so lethal to your wellness.

• 28:09Jay Shetty?

  Uh, I'm so glad you're, you're talking about it and I love the, you know, that idea that it's almost like the worst prison that you can be in is one where you don't know you've got handcuffs on.

• 28:19Speaker 01

  Yeah.

• 28:19Jay Shetty?

  Like you, you don't realize it and, and I mean, social media is kind of like that. Like you're in this prison of a world and you don't even realize you're being trapped. And our health's the same way. I was, my friend's dad was in town from London a couple of weeks back and he has this app on his phone that shows the air pollution. I don't know what it's called.

• 28:38Speaker 01

  Yeah, I Q error.

• 28:39Jay Shetty?

  Right, okay. And he had it on his phone and he lives outside of the city of London, so he's not really in the heart of London. And he said that pollution score where my friend grew up, where my wife grew up is around two. Like I think it's on a scale of zero to a hundred.

• 28:52Speaker 01

  Yeah.

• 28:52Jay Shetty?

  Unless I'm wrong. And he did it here in L A and it was sixty.

• 28:56Speaker 01

  Yes.

• 28:56Jay Shetty?

  And I was like, I have no, to me, when I wake up, I feel like the air's like, I mean, everyone knows L A's polluted, but I don't feel that.

• 29:04Speaker 01

  Exactly.

• 29:05Jay Shetty?

  Right, I don't know that. Whereas like if I go to a certain country in the world, which is known for its horrific air pollution, I can somewhat tell the difference.

• 29:13Speaker 01

  Yeah.

• 29:13Jay Shetty?

  But it was like, I could tell no difference from this between where my wife grew up in England, yet.

• 29:17Speaker 01

  Exactly.

• 29:18Jay Shetty?

  It's extraordinarily different.

• 29:20Speaker 01

  Yeah, that's right. Yeah, on the air pollution, I agree with you. I mean, I, I live in L A as well. So I have a air measurement device in every room of my house and filters. And so we measure the air quality in every single room, twenty four seven. So you're right, like L A air quality is typically around the sixty mark, which is like, kinda bad. But in my house, it's perfect. It's zero. And so I'm always aware of where the air quality is outside and inside. So yeah, I, I wish L A had better air quality. I love L A for so many reasons. I really wish the air quality was better. But yeah, I agree with you. It is a, a significant health threat and it's not a good idea to have a lot of exposure to bad air.

• 29:57Jay Shetty?

  How do we go about purifying air inside of our homes? Obviously we can't control the air in the city we live in.

• 30:04Speaker 01

  Yeah, there's, there's quite a few filters. I, I'll give you the names of the ones I use, but I just have one filter per room and it does a great job taking down multiple contaminants. So if you're just mindful, like for example, I'd never leave my windows open. So it's always a pretty tight air block. I do go outside, you know, when the air quality is nice, I try to be mindful. But also like if we're going to play a basketball game with friends, I'll also do that. So I kind of have like some flexibility. But yeah, you can actually maintain near perfect air quality in the house. And so if you go to my house, like I'd love to have you come see it. Like it's basically, we have perfect water, perfect air. It's the optimal state for health across all the spectrum.

• 30:43Jay Shetty?

  And when you talk about water too, have you changed the water you're showering in as well? Because I think that's sometimes, that's something me and my wife have been talking about. We have a reverse osmosis machine for water that we drink.

• 30:54Speaker 01

  Yes.

• 30:55Jay Shetty?

  But recently we were talking to a skin health expert and he was talking about the water we shower in having a different effect. And I literally tested washing my face with the water I drink and washing my face with shower water. And he could immediately tell the difference using the tools and devices. He was measuring just with how it affected my skin.

• 31:15Speaker 01

  Yes, yeah, that's very true. So we actually did the same measurements where I took water that was from our filter system and water, tap water, I put it into a humidifier in my room. I turned it on and then I measured the air quality based upon humidified tap water and filtered water. The tap water set off all the alarms. It was like danger zone, something bad is happening. So we're doing the analysis now, but I agree, like they'd cause a lot of harm on skin, inside the body. So yeah, and they're, they have to be practically managed.

• 31:43Jay Shetty?

  Yeah. What I find fascinating about so much of this stuff is then you said you were going to India soon. And you'll see it there, like when I grew up and when I used to visit India when I was young, and even when I lived there for some time, we always used stainless steel to drink in. Like that was the norm. And it's almost like now, it's like all these new, you know, now everyone's using stainless steel in the Western world. But now if you go back to India, lots of plastic bottles everywhere. And so it's such a like weird thing as to how we went away from tried and tested wisdom that we already had. Like in my home, every cup for drinking water, growing up would be stainless steel.

• 32:17Speaker 01

  Yeah.

• 32:17Jay Shetty?

  Because it was the Indian way to do it. And I always didn't like it because I didn't like the clanging. It felt weird because when I'm in a friend's houses, they didn't have stainless steel cups and things. It felt a bit awkward and strange. Now, when I think about it, I'm like, well, that was the right way to do it.

• 32:31Speaker 01

  Yeah, that's right.

• 32:32Jay Shetty?

  Yeah. And somehow, somehow we, we went away from that because I guess cost. It was cheaper to produce, cheaper to scale. I wonder how much human health has been sacrificed over saving and making money.

• 32:45Speaker 01

  That's exactly, I think you know that is like the, the biggest game in the world right now is capitalism. That's what drives the majority of, of what exists in the world today. Like religious adherence doesn't really affect the effects of capitalism all that much, right? It's a very moderate effect. Capitalism is the absolute dominant effect in the world. It, it's more so than democracy, more so than any religion. It's the primary game we're playing. So I think, yeah, and that, that's my primary objective in life is I'm calling into question that the capitalism no longer answers the questions that are imminent for us as a species.

• 33:21Jay Shetty?

  It's funny though, because a lot of people will say that all of these new health trends are just disguised capitalism. But they're really simple and accessible, like you're saying, like, I loved how you started off by explaining that the $2 million isn't on the protocols, which we'll get to. But the $2 million is actually on the research and the measuring so that you can prove that the protocols work.

• 33:42Speaker 01

  Exactly right.

• 33:42Jay Shetty?

  And so it's actually accessible to everyone, but often people are like, like I remember when, when celery juice was the thing, which has helped me a lot in my life for sure, at least from a story anecdotal point of view. But I remember from being like, oh my God, they're just trying to make money off of celery farms. And I was like, I don't know. I don't think everyone, I don't think there's one person that owns every celery farm. So I don't think that's working. What's your take on that? If that's making any sense.

• 34:06Speaker 01

  Yeah, it does. Yeah. When I entered this world four years ago, I thought there's so many patterns that were similar to religion. Where like you take the King James version of the Bible and you can support 100 different denominations, right? And they all fight like, we're the true religion because of like this scripture, that scripture. 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, to carve 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.

• 34:49Speaker 01

  We don't care what the answer is, we just want it to work.

• 34:52Jay Shetty?

  Yeah, and you're doing it to yourself.

• 34:53Speaker 01

  Yeah.

• 34:54Jay Shetty?

  Yeah, so that, that's the greatest test. So yeah, your sleep score has been 100% for the last eight months. What does that require?

• 35:02Speaker 01

  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 pull the 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 gonna 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.

• 35:38Jay Shetty?

  And what does that require to become the world's best sleeper?

• 35:40Speaker 01

  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. But sleep is actually a profession. Like, you need to become really good at it and to respect it. Number two is, uh, the last time of, the, 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.

• 36:25Speaker 01

  So I go to bed at roughly eight thirty. That's not true. I go to bed at eight thirty, on the dot. Uh, so then I, my last meal of the day is around eleven thirty AM. And so I do that, and my resting heart rate at that point is forty-four. And when my resting heart rate is forty-four, I'm guaranteed to have a perfect night's sleep. If I eat two hours before bed, my resting heart rate is gonna be like fifty-six, because your body's still working hard to digest. And that will reduce my sleep quality by thirty-five-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. Final meal, eat earlier and lighter and the right kinds of foods. Three is you want to be aware of light.

• 37:08Speaker 01

  So knock out 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. So whatever your bedtime is, it's 10:30. Be in bed plus or minus 30 minutes every night. Now, if you want to get more precise, like five minutes, that's kind of hard for some people. But 30 minutes is a pretty good one. Your body will give you a superpower of assistance if you're consistent. Like when I was going to bed on time, when I do my eight months of perfect sleep, I was in bed plus or minus one minute of my bedtime. And my body would, when I had 8:29 would arrive, my body would just like knock out.

• 37:53Speaker 01

  It was unreal how powerful my cycle was. So if you can harness that consistency, your body will be more powerful than any sleep pill, any other intervention. It's really good. And then the fifth, and this is really important, is a wind down routine. So one hour before bedtime, you switch from work mode to sleep mode. And so it's really a mind game because when you slip into your sleep mode, one second later, your brain's going to say, oh, what about this idea? Or what about this concern? Or what about this problem? Or what about this thing I forgot to do? And your body, your head, your mind is going to ping you with all these things. You'd have to say like, thank you, ambitious Brian, for the new idea I want to do. We really appreciate you. You're doing a great job in life. Also, tomorrow, we have all day long to address this.

• 38:38Speaker 01

  Right now, we're in sleep mode. So I do this self-talk, like, you know, like, oh, you had this conversation today when you're with Jay. You said this thing, you probably offended him. Now he probably doesn't want to hang out with you anymore. You're like, you have to cycle through all these, all these anxious thoughts. And so you have to do this self-talk and be like, I hear you. It's okay. I've heard your concern. Because what you're trying to do is when your head hits a pillow, you want to be somewhat reconciled with reality. Otherwise, you're going to all night long, just loop through those thoughts all night long. And you'll be in light sleep and you'll be just be in the same thought space. And you're missing your deep and your REM. So so then wide number team, you've switched to sleep mode. But then you also want to do things like read a book, go for a walk, do breath work, meditate.

• 39:21Speaker 01

  You know, have a nice, nice conversation with a friend. Like, don't fight with your partner in that window. Like, don't create a rousing situation. So those five things will give you the best sleep of your life.

• 39:32Jay Shetty?

  Yeah, it's almost like we wait for our head to hit the pillow to reflect on the thoughts that we didn't choose to reflect on before we got into bed. Because we don't have that reflection time before getting into bed. Because that's what I was gonna say. I think for most people, they can get into bed, but then they sit there for an hour.

• 39:48Speaker 01

  That's right.

• 39:49Jay Shetty?

  Worrying and stressing and they're feeling anxious or nervous or overwhelmed. But you're saying that's going to happen. You just got to do that before you actually get into bed.

• 39:59Speaker 01

  Exactly. Like, you have to go through this decompression time. You kind of have to let yourself like air out all of its grievances, all of its ideas, like all of its reconciliation. And you have to talk to, like, talk through it with yourself, like, hey, Brian, like, and be soft, like, I hear you, like, and it's okay, like, tomorrow, we're all right. But otherwise, yeah, you you're right. Like, you really, people, most people think you lay down and that's the time to do the reconciliation and it just leads to disaster. But there's like, there's five metrics to pay attention to, or I guess four. Your sleep is good if, when you, if your head is on the pillow, you're asleep within a few minutes. If you're longer than that, then you need some work. Two is you want to be up less than thirty minutes per night total.

• 40:42Speaker 01

  So if you're up for one bathroom break, you know, back to sleep quickly. Three is like roughly two hours of REM, roughly two hours of deep. There's variance there. People are different on that one. But like, those are roughly the sleep stats. If you're in that category, you're like early twenties like in your sleep quality. As you age, it's harder to get sleep. And that's especially true for women. They have to spend much longer time in bed than men do. So it's really important that these habits you cement. Otherwise, like, you're really fighting against multiple fronts.

• 41:10Jay Shetty?

  And do you think that for people who are waking up often when they're asleep or and they're awake for longer than just a few moments, what should they be looking at? Like, what metrics should they be pushing towards to be like, that's what's causing it? How do they deduce that?

• 41:23Speaker 01

  Sometimes it's the last meal of the day. So if their body's still robustly digesting, then you have, you basically you'll miss your deep, because when you go to sleep, you fall into a deep sleep window very quickly. And then if you miss it, you can't get it. So last week I was at a conference and everyone went out for this big party and I wanted to try to accommodate, I wanted to be with everyone. So I went to bed at seven P M. I woke up at nine P M. So I got my two hours of deep sleep. Then I went out with everybody. We had a great time. I came back home. I went to bed, I think at one or two. And then I got my remaining six hours of REM, you know, I actually I'll get two hours of REM but six hours of sleep. And I still had a great night's sleep and I felt wonderful the next day. But if you wait and go to bed like at midnight, for me, I would just miss my deep sleep.

• 42:08Speaker 01

  It would be gone. And so like, I'm trying to functionally be adaptive to societal norms while it was still logging those metrics. But yeah, you have to be mindful of like, if you build your life around it, then you can make these adjustments. But you really have to make a professional effort to do this because it takes like structurally, just get it right and then you'll win.

• 42:29Jay Shetty?

  This episode is brought to you by Mazda. The best habits are the ones we hardly notice, the ones that quietly shape the way we move through life, giving us the confidence to focus on what really matters. That's Mazda's approach to safety. Every Mazda is designed with proactive safety features that help keep you more aware, more connected and more engaged with your drive, so you can stay present behind the wheel. That commitment has earned Mazda recognition as Consumer Reports' safest new car brand. And as of July twenty twenty six, Mazda has won more twenty twenty six I I H S Top Safety Pick Plus Awards than any other car brand. Visit W W W dot I I H S dot org to learn more. A lot can happen when an accident doesn't. Mazda, more of what matters to you.

• 43:14Jay Shetty?

  Visit Mazda U S A dot com to learn more. Consumer Reports does not endorse products or services. This episode is brought to you by Vinted. Value can be found anywhere, even in the clothes sitting untouched in our closets. That's where Vinted comes in. Vinted is a secondhand marketplace app where you can sell clothes you no longer want and get more value out of them. Whether you're running out of space, moving, or simply updating your wardrobe. Listing items is a quick and simple process, and once something sells, Vinted creates a prepaid shipping label for you. And the best part, there are no seller fees, so you keep what you earn. It's a simple way to clear out your closet, be less wasteful, and maybe make some extra money along the way.

• 43:58Jay Shetty?

  Give your clothes a second life with Vinted. Download the Vinted app for free to start selling with no seller fees, so you keep every dollar you earn.

• 44:09Jay Shetty?

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• 44:52Jay Shetty?

  That's indeed.com/podcast. Terms and conditions apply. Need to hire? This is a job for Indeed sponsored jobs. Yeah, I feel a big difference, so I'm pretty disciplined in my sleep times as well, have been for a long time. I maybe haven't measured it for as long, but I'm thankful and grateful to have great sleep. But the, I've found that when I'm sleeping after midnight, it doesn't matter how many hours I sleep for, I never feel as good in the morning. Exactly. It's so significant. Why is that? What's happening when we're sleeping consistently after eleven P M or midnight? What's actually happening?

• 45:29Speaker 01

  I mean, your body has a a production line. So like you have a rhythm and you can get your deep sleep. So if you go to bed at ten thirty, your deep sleep is going to happen between ten thirty and twelve thirty. You may have a bit more deep sleep like at two or three in the morning, but the majority is going to be front loaded. So if you miss that front window, you just miss it and you can't pick it up.

• 45:51Jay Shetty?

  Why is that front window so much more important than the later window?

• 45:55Speaker 01

  Yeah, because you you have a few sleep types. You've got REM, you have deep, you have light. And deep, so many restorative processes are happening. And REM, you've got a bunch of memory reconciliation, whatnot. But deep, you just have this restorative building process. So you basically miss out on all those restorative processes if you miss it, which is why like the brain hurts when you don't get it. You can't do like garbage collection, like you miss the garbage truck.

• 46:20Jay Shetty?

  What about, oh yeah, that's a great way of looking at it, to miss the garbage truck. That's I've never heard that. I've heard the dishwasher analogy before, but the garbage truck one's even better, actually.

• 46:30Speaker 01

  Yeah.

• 46:30Jay Shetty?

  The idea that if your garbage didn't get picked up and it's still outside your house or your apartment or even in your home.

• 46:35Speaker 01

  You're stuck with it the next day.

• 46:36Jay Shetty?

  That's pretty terrible and you're stuck with it for another week.

• 46:39Speaker 01

  Yeah, exactly.

• 46:41Jay Shetty?

  No one's coming to collect it. That's that's a great analogy. Yeah, that that feels really, really true. And I feel like what we don't realize, because we often say, I know so many people who say, but I do my best creative work at night.

• 46:51Speaker 01

  Yes, exactly.

• 46:52Jay Shetty?

  I know a lot of people who say, oh, yeah, but I need to go to that party or whatever it is, right? Or I feel left out or FOMO or whatever it is, or or people who just go, yeah, I just can never get to sleep. So what's the point?

• 47:03Speaker 01

  Yeah.

• 47:04Jay Shetty?

  And what would you say to someone who says any one of those three?

• 47:07Speaker 01

  So I've learned to be in doing this for four years, I've learned to be very humble. I I don't know how much we know and how much we don't know. Like, maybe, for example, like, we actually know two percent of what we will know in ten, twenty, thirty years. And so we're very humble. Like, for example, I am vegan, I am color restriction, and yet, you know, if you hear those stats, and I also do low protein. And so if you hear those stats, the cultural norm would be like, oh, he for sure is broken, weak, not capable, not athletic, not strong. But in every category, like my cardiovascular fitness, my actual physical strength, all my metrics are top 1%. And so we've defied the cultural norm of what is good health, how you achieve good health.

• 47:52Speaker 01

  And so I know this is probably true for others as well, is many of the things we believe are probably not true. And so I'm soft also that I've learned that people have a justification for everything. There's just no way around it. That's humans. And so I don't try to resist it. Just say like, great, do your thing, just measure your data. Because we know the stats, like for example, if you're not sleeping well, your other markers are going to be off, like your SB 100, like all these markers are going to be off. I invite just look at the data.

• 48:27Jay Shetty?

  What are the data-driven insights of poor sleep? Like what really is going to happen to you? You already taught us what happens after one night of sleep. What does it look like when you have seven nights, seven months of bad sleep?

• 48:43Speaker 01

  I mean, like if you notice, like I did this, my company Kernel, we built this brain interface, this wearable fMRI, and we were measuring the effects on my brain of willpower with deep sleep and without deep sleep. So with deep sleep, my willpower was significantly high. Without deep sleep, it significantly dropped. And so like if the next day after deep sleep, you're trying to decide, do you eat the brownie or not? Do you work out or not? Do you have a drink or not? Like, right? The chances of you caving in that moment are significantly higher if you've not had deep sleep. And then it has this cascade effect. So if you don't sleep, then you're also going through this bad thing, which also leads to poor sleep, which also leads to doing more bad things. So it has this domino effect where it really cements bad habits and it becomes harder

• 49:27Speaker 01

  for you to come out from underneath it, of actually making meaningful change.

• 49:31Jay Shetty?

  I can so relate to that. I only, I see myself craving sugars when I've had bad sleep.

• 49:37Speaker 01

  Exactly.

• 49:38Jay Shetty?

  And when I haven't, and I've worked out and everything, I feel great.

• 49:40Speaker 01

  Yes.

• 49:41Jay Shetty?

  And as soon as I've had a bad night's sleep, the next day I know all I want is some sugar and it's the only way to get through. And you're so right, it's just a repeating cycle.

• 49:48Speaker 01

  Exactly. It just devastates your willpower and like all these other cascading things. So that's why I like. I think in even like five or 10 years, I think that health is gonna, it will become the zeitgeist. And I think we'll look back and we'll be like, what? Like, we used to just sleep to part of ourselves and we had no idea what it was doing for these follow-on effects. Like, I wanted, actually, what I'd like to do is tie sleep to IQ. You don't mess with someone's IQ, right? Like, if you can show that IQ drops post a bad night's sleep, it basically decimates these ideas of like genius person does blank without sleep. So the ultimate argument is data. So it's a study I want to do is take these patterns,

• 50:30Speaker 01

  measure IQ throughout the day. And if you can show that drop, like, there's very few things that will be more effective than showing that you basically become dumb when you don't sleep.

• 50:39Jay Shetty?

  Yeah, yeah, I think, yeah, we're gonna have to find a way of convincing people

• 50:42Speaker 01

  Yeah.

• 50:43Jay Shetty?

  that that sleep's a good investment. And it's hard, right? Because it almost feels like, I think we don't look at our part, that part of our health as something we can be good at.

• 50:53Speaker 01

  Yes.

• 50:53Jay Shetty?

  And that's why your whole idea of becoming a professional sleeper, like, I think we do think about, I want to be a professional runner, I could be a professional bodybuilder. Like, these are parts of our health that becoming good at seems aspirational.

• 51:05Speaker 01

  Exactly.

• 51:06Jay Shetty?

  But becoming a good sleeper, or even becoming a good meditator to some degree, aren't seen as professional accomplishments.

• 51:12Speaker 01

  Yes.

• 51:12Jay Shetty?

  Or pursuits, because they don't have this competition and not, nor should it be a competition. I don't think it needs to be. But this idea of competing against yourself, which is what a sleep score is.

• 51:23Speaker 01

  Yes.

• 51:23Jay Shetty?

  Seems like the healthiest way to do it.

• 51:24Speaker 01

  Exactly. I did this as well with, so when this endeavor went viral, people were confused. And so I got a lot of name-calling. So people would be like, you're an eccentric billionaire, rich Patrick Bateman, Prometheus, you know, like, all the possible things they could call me. And so they were just confused. And so I'd say like, okay, LeBron James spends 1.5 million dollars a year on his health, right? And you see him play in the court, you're like, good job, LeBron. Like, you're doing a good job. But someone like myself, if you've worked really hard at health and wellness, I'm weird and an outcast and should be an eccentric. And so I had to clarify for people that actually, I'm a new category, and I came up this idea that I'm a professional. Rejuvenation athlete. It's a new sport. It's a new game. And they created a leaderboard.

• 52:08Speaker 01

  So I looked at speed of aging. So there's a clock inside of our body that tells you how fast or how slow you're aging. And then I said, all right, world, let's compete. Cause right now you have like all these health gurus who are saying like, do this, do that. But how do you know what thing works? And so I was like, all right, just show us your data. So now we have a leaderboard. And so same thing, just like a professional sleeper. There's now a professional rejuvenation athlete and we have a leaderboard. People compete. So it's like, it helps humans understand like what the game is and how to win and how to score points.

• 52:35Jay Shetty?

  Yeah, and I, and I think we underestimate how much we do function like athletes. Like athletes are playing three or four big games a week. If you're playing basketball, if you're playing soccer, it's probably like two to three. American football, I don't know, maybe it's a game a week or a couple of games a week. But it's like, we don't realize like that tough conversation at work, that presentation at work, that beard, that sale, like whatever it is, like all of that is taxing us.

• 53:03Speaker 01

  Yeah.

• 53:03Jay Shetty?

  In a different way, like we're not pushing our bodies that far. But we are pushing our brains, we are pushing our guts, we are pushing our minds. And I wanted to talk to you a bit about food because you, you brought up a few interesting things there about eating that much earlier before bed. But I wanted to start with the low protein. So I'm vegan too. So that's why I was, I was listening to you. So I was like, I'm vegan to measure caloric intake. But hearing you talk about being low protein, that's something I'm always told to do the opposite for. So walk me through that.

• 53:33Speaker 01

  Yeah, what's your protein intake?

• 53:35Jay Shetty?

  So I, I've been told, or I've been told to try and do like my body weight, right? And so that's impossible for me. My gut does not enjoy that. And so as I tried to increase my protein intake, I found that it was harder and heavier on my gut. If I'm honest right now, I'm probably doing like 80 grams.

• 53:52Speaker 01

  Yeah.

• 53:52Jay Shetty?

  A protein a day.

• 53:53Speaker 01

  Yeah.

• 53:53Jay Shetty?

  Uh, and that's good if I get there.

• 53:56Speaker 01

  Hmm.

• 53:57Jay Shetty?

  Like realistically, and my gut can handle that. Whereas I saw my gut health struggling as I tried to get to 120 grams of protein.

• 54:04Speaker 01

  Yeah.

• 54:04Jay Shetty?

  140.

• 54:05Speaker 01

  Yeah, see, I'm in the same range. So I'm roughly 120.

• 54:09Jay Shetty?

  Okay.

• 54:09Speaker 01

  So I weigh 174.

• 54:11Jay Shetty?

  Yeah.

• 54:11Speaker 01

  Yeah. And so I say that's low protein. So it sounds like for where you're at, that's about where you're at. But most men I know are typically in like the 200, 250 range. They have an idea that just, there's no upper bound of too much protein. And so they just pound it. And so, yeah, I guess my 120 is generally speaking on the lower side of how most men think about protein consumption.

• 54:35Jay Shetty?

  Right, right, right.

• 54:35Speaker 01

  Especially with, you know, an hour every day working out. It's like a really rigorous schedule. So most people just assume you have to have more protein.

• 54:43Jay Shetty?

  So it's similar. So I'm vegan. I work out an hour every day. But yeah, just when I was being told to eat like 160, 170 grams of protein. I couldn't go beyond 100. I was like, my body just does not like it.

• 54:54Speaker 01

  Yeah.

• 54:55Jay Shetty?

  And I'm about to destroy my gut to try and get a protein goal, but then my gut health is gonna suffer.

• 55:00Speaker 01

  Yeah. Yeah. So we look at it. So we say like, basically you can look up blood biomarkers and say, because once you get too much protein, it has a negative effect on the body. You can tease out those biomarkers, but then we've used MRI to say, what is my total muscle mass? What is my fat, you know, liver fat like throughout? So for example, on my latest MRI scan, I'm in the top 1% for ideal muscle and fat. And so by every marker and then my cardiovascular fitness, I top 1.5% of 18 year olds. So like, that's the endpoint. So if you say, what is the protein intake? It's not solely based upon a dietary recommendation. It's like, what is happening in the body? And what is my muscle status? What is my cardiovascular status? What is my energy?

• 55:42Speaker 01

  And so like, those are the endpoints where again, you move away from story and you move to data and let data resolve the debate.

• 55:48Jay Shetty?

  What's, what's your body fat percentage right now?

• 55:50Speaker 01

  Around 10.

• 55:51Jay Shetty?

  Okay. And was that a goal you had?

• 55:54Speaker 01

  It was like an approximate goal, but we were really trying to say, if you're taking every organ of the body, we're trying to make every organ of my body age 18. That's kind of a ridiculous idea in this moment, but it may not be in five or 10 or 15 years. We've been successful in slowing down my speed of aging and then reversing the biological age of some of my organs, not all, like for example, my left ear. It's really this methodical progress to say, can you measure age and then move the organ back?

• 56:22Jay Shetty?

  And from a diet perspective, what helps you get to age 18?

• 56:26Speaker 01

  Yeah, we've tried to construct a perfect diet. So every single calorie I consume has a specific objective. If it doesn't achieve a goal, like we basically tried to just stack superfoods across the board. And so there's nothing I eat which is like cool or fun or culturally in. It has to have rigorous scientific evidence and we have to measure it in the body that's actually working. And so, yeah, I eat a lot of broccoli, cauliflower, lentils, hemp, pea protein, hemp protein, berries, nuts, seeds.

• 56:58Jay Shetty?

  Could you walk me through your exact meals? Like a rough day, because I'm gonna try mirror these meals.

• 57:03Speaker 01

  Yeah, so my, my first meal of the day is called super veggie. And it's, it's broccoli, cauliflower, black lentils, ginger, garlic. Yeah, that's the first meal. And the second meal is called nutty pudding, which is macadamia nuts, walnuts, flaxseed, pomegranate juice, some berries and pea and hemp protein. And then a third meal of the day varies every day. So it's like some vegetables, some berry, nut, seed, but a total of 2,500 calories. And then I do one tablespoon of extra virgin olive oil with each meal. So I do three tablespoons a day.

• 57:35Jay Shetty?

  Drizzled on top.

• 57:35Speaker 01

  Yeah, exactly. Yeah, raw. So I never cook with it. And then I do collagen peptides. So that's the only thing that's non vegan is the collagen peptides. And that's 2,250. Oh, I also do some cocoa, 100% pure cocoa, six grams a day. And then I take around 50 pills. So there's, there's no diet, no vegan diet, no carnivore diet can satisfy the body's entire needs. So you have to supplement if you want to be ideal. And if you want to be on the frontier of like really slowing down your aging robustly, addressing the body's needs, you need to supplement. Some things just cannot be acquired through, through diet. And so these are like. This is just scientific fact. It's very hard to have this conversation.

• 58:17Speaker 01

  Like, the moment you bring up diet, people just go crazy. Like, war breaks out between the vegans and the carnivores, between this and that. It's just so I just, I, I don't talk about it much because people get sort of triggered by it. And so I just try to like, say like, do your thing, like, whatever it is, do your thing. Just measure and then follow your markers.

• 58:37Jay Shetty?

  But it's like no processed foods, no packaged foods, like you're not eating anything out of a, a pack, it seems.

• 58:42Speaker 01

  Yeah, I mean, actually, I ate, uh, so all blueprint food. So basically, when I started doing this, we started measuring everything I was consuming, all foods, all supplements. And as you might expect, the supplement labels are not accurate, like, companies are not truthful. And the food is terrifyingly toxic. Like, we know the food system's dirty, but I had this general idea that there must be some system in place in America to, like, watching out for us. Not true. So unless the food is killing you on the spot, there's like this gray area of like, kind of just do whatever. And so we were finding these foods I was eating were very toxic. And so we basically spent the past year sourcing food from all over the entire world. The very best foods, lowest levels of toxins.

• 59:25Speaker 01

  And so we've made it out into a product. People are like, I want to do this, but it's way too complicated. So we just made it easy for everybody. But it's like, I think we've created the most scientifically robust product out there, plus the cleanest. All third-party lab results posted.

• 59:38Jay Shetty?

  So wait, what can people buy?

• 59:40Speaker 01

  Yeah, so this is my company Blueprint.

• 59:41Jay Shetty?

  Yeah.

• 59:42Speaker 01

  So yeah, so when, when the company went viral, when this endeavor went viral, people were like, love it. I want to do it, but it's way too hard. Like, no way can I put this all together. And so I thought, okay, I'll do it. So we put together the whole thing in this low-cost, easy-to-consume package. Olive oil, protein, eight pills a day, and then a bunch of other stuff. But we're trying to basically say, like, you can get every calorie you need from us.

• 1:00:07Jay Shetty?

  Got it.

• 1:00:07Speaker 01

  And so we're trying to do most scientific, scientifically rigorous and cleanest. And then transparent, like, here are the lab results. So I think we've built the best thing in the

• 1:00:18Speaker 06

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• 1:00:48Jay Shetty?

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• 1:01:32Jay Shetty?

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• 1:02:16Jay Shetty?

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• 1:02:33Speaker 01

  Entire world.

• 1:02:34Jay Shetty?

  And and you don't think that's different from getting your calories from whole foods and real foods?

• 1:02:39Speaker 01

  Ah, you can. Yeah. So I eat whole foods and that.

• 1:02:41Jay Shetty?

  Right, right, right, right. So this is this is more of like a supplementary package. It's not a replacement meals.

• 1:02:47Speaker 01

  Yeah, I mean, so like protein, the protein is a replacement meal.

• 1:02:50Jay Shetty?

  Got it.

• 1:02:50Speaker 01

  Yeah, it's like you need to get P and H protein somewhere.

• 1:02:53Jay Shetty?

  Yeah. And what does your supplement intake look like? What you said fifty pills?

• 1:02:58Speaker 01

  I do fifty.

• 1:02:59Jay Shetty?

  Yeah.

• 1:02:59Speaker 01

  Yeah, but the our blueprint stack has eight. So it's like, if you want the best longevity stack in the world, we've put it together, eight pills.

• 1:03:09Jay Shetty?

  And what do those eight include?

• 1:03:10Speaker 01

  About sixty two or so health actives. So they're some of the best molecules known to anti aging science for the body.

• 1:03:20Jay Shetty?

  Amazing. I can't wait to try it out.

• 1:03:21Speaker 01

  Yeah, yeah, I brought I brought it here for you today.

• 1:03:23Jay Shetty?

  Oh, very cool. Thank you so much. I appreciate it. Yeah, looking forward to it. And wait, so what what time are you eating then? Because if you're finishing eating at eleven thirty a m, what time are your meals?

• 1:03:33Speaker 01

  Uh, six a m is my first meal.

• 1:03:35Jay Shetty?

  Okay.

• 1:03:35Speaker 01

  And then I finish by eleven eleven.

• 1:03:37Jay Shetty?

  So you're eating everything within five and a half hours? What does that do to the body?

• 1:03:41Speaker 01

  Uh, so far, the data says it's good. Like, if you look at my speed of aging or like any other marker, it's in my gut, it seems all fine. So I really, this protocol is built around sleep uh, more than anything else.

• 1:03:55Jay Shetty?

  Yeah. Do you have any cheat days or any?

• 1:03:57Speaker 01

  I don't know.

• 1:03:58Jay Shetty?

  Not a single one?

• 1:03:59Speaker 01

  No. Now, the idea of eating a piece of pizza or a whole pizza or like a donut or something just makes me sick because I'm going to do it. There'll be like five seconds of maybe enjoyment and then you've got like an entire day of misery. You feel sick, you feel lethargic, your sleep is going like I've just ruined my sleep. I feel awful about myself. Like, the cost is so high, I just don't want to do it. The other day, I ate a potato chip. My friend was like, just have one. And it it tasted like gasoline. Like, uh, I'm so surprised, like, we're just so normalized to this, these processed foods. We can no longer taste it, but it was just wild to go back in time and experience it new.

• 1:04:42Jay Shetty?

  It is interesting. How quickly your taste buds rewire.

• 1:04:45Speaker 01

  Yeah.

• 1:04:45Jay Shetty?

  When you kind of disconnect from some of these foods. I've definitely done like long, refined sugar free fasts for, you know, I don't know, the longest one I've ever done, but definitely a few months.

• 1:04:57Speaker 01

  Yeah.

• 1:04:58Jay Shetty?

  And I feel like after that, as someone who grew up addicted to chocolate, what you were talking about when you grew up in a family where.

• 1:05:04Speaker 01

  Yeah.

• 1:05:05Jay Shetty?

  sodas and drinks. It was like for me, I grew up in a family where all we ate was chocolate all day.

• 1:05:09Speaker 01

  Yeah.

• 1:05:09Jay Shetty?

  And so for me to go back to, there are days when I'm like, that does not taste anywhere near as I thought it would good as it was gonna taste. Something that I loved and adored before.

• 1:05:20Speaker 01

  Yeah.

• 1:05:20Jay Shetty?

  Has kind of lost it and you just notice how quickly. Do you have any data on how quick it takes to rewire your taste buds? Because I feel like that is such a. Interesting feeling because now it's not like you even fighting it. Like you said, when you taste it, you're like, God, I didn't even want that. That's a really fascinating place to be at. So have you seen any data on how quick we can rewire our taste buds?

• 1:05:40Speaker 01

  Within days.

• 1:05:41Jay Shetty?

  Days?

• 1:05:41Speaker 01

  Yeah, it's it's very, very fast.

• 1:05:43Jay Shetty?

  Right.

• 1:05:44Speaker 01

  That's that's the thing about being human is like, if you take any given circumstance and you say like, um. What do I abhor? What do I, what am I repulsed by? What do I find unimaginable? What, you know, take any kind of vector. And you imagine that that is an impossible thing for you to be or do. And then if you actually got in that circumstance and you did it for a few days. You may find yourself renormalized to the exact thing you just found unimaginable. Like we humans can adapt to anything. And almost instantaneously. It's just crazy. And so like, most of the time, the realization is just like, we're trapped in this.

• 1:06:24Speaker 01

  Idea that we found how we somehow found truth and that anything else is non-truth is not truth, but like, it's like we can adapt to any reality. Like that. It's like, we've seen that again and again. So.

• 1:06:35Jay Shetty?

  Do you, are you someone who gets stressed if you walk into the room and you sense. That the moisture is off or the air quality is off or you ate something like, how do you react to that?

• 1:06:48Speaker 01

  I've had enough cycle times now with measurement where I can feel things intuitively. I can feel my HRV. I absolutely know my heart rate at any given moment. Yeah. So I definitely, my sensory awareness has dramatically increased.

• 1:07:01Jay Shetty?

  And then how do you react to that? Because you can't control the humidity in every room or wherever you are, for example.

• 1:07:07Speaker 01

  Yeah, it's okay. Yeah.

• 1:07:09Jay Shetty?

  Right. Yeah. Yeah. So you're not, you're not, you don't, you're not like. Oh my god, like this is gonna set me, like you don't, you don't have that reaction.

• 1:07:16Speaker 01

  I'm playing the power laws. So that's why like last week when being with friends, I wanted to try a new thing, go to bed early, get your deep sleep, stay up and have fun, go back to bed, like it's okay. So really trying to be adaptive.

• 1:07:28Jay Shetty?

  So I love that. Let's talk about that because I think that what's interesting is to live a highly intentional life, but then to be adaptable and know where the wiggle room is.

• 1:07:39Speaker 01

  Yeah.

• 1:07:39Jay Shetty?

  That seems like a great way to live. And it also seems like something that isn't usually possible. What we usually see is, and this isn't just to do with health, but with anything, we usually see people who are control freaks. Where like everything has to be super controlled and as soon as one control is off, they freak out and that's not a great way to live, whether it's business, health, marriage, whatever it may be. Or you see the opposite where someone has no rules whatsoever, they just do what they want, when they want, and life kind of goes on and we all know where that ends up. So how have you managed to create that mindset? That allows you to have space, have time, and then live a really regimented, disciplined life? Because I like that a lot.

• 1:08:20Speaker 01

  Yeah, I mean, my, my mentality is that I'm really motivated by being respected by those that exist in the 25th century. Like when they read about this time and place, I, I would like them to say that I saw something that was invisible. That was incredibly hard to do, that the predictable pushback from the status quo was, you know, pretty violent. And so I'm really trying to demonstrate the future of being human. I'm not trying to be normal. I'm not trying to bow to status quo. I'm not trying to fit in. I'm not trying to soothe. I'm trying to say the speed at which technology is traveling.

• 1:09:03Speaker 01

  We're basically probably evolving like, you know, five, 10, 20, 30, 40, 50 years equivalent in months of time. Like, our speed of evolution is increasing rapidly. And so I'm trying to anticipate where we want to be and not be a lagging indicator of status quo. And so in my mindset, I really don't care what anyone right now who lives has to say about this. I don't. I just really am entirely in that future headspace. And so that really, I find to be liberating because like so much of our society, you're tethered to social expectation and the punishment of what accompanies violating that expectation.

• 1:09:45Speaker 01

  And I just found it, I had to come up with a mental model to like, try to fully explore this without that tethering.

• 1:09:53Jay Shetty?

  Are you, are you scared of dying?

• 1:09:54Speaker 01

  No.

• 1:09:55Jay Shetty?

  What, what's your relationship like with death? What are your thoughts about it?

• 1:09:59Speaker 01

  For me, it's kind of an interesting conversation because we humans do not know what happens after death. No one knows. Now, you can imagine what happens. You can tell a story about what happens. You can, you can hypothesize what happens. Like, all those things are true, but it's an unknowable thing. And yet, that doesn't stop us from speaking with unbridled confidence on what will be. And to me, it really shows that we humans, we don't want to die. Like desperately, we do not want to die. And we want to try to address this omnipresent concern of, of what exists after life, what is death?

• 1:10:42Speaker 01

  And so I try to be very sober minded to say like, I don't know and no human knows. Therefore, the thing I value most is that, that existence is the highest virtue. Whereas before,

• 1:10:56Speaker 01

  But when death is always inevitable, you just naturally soothe yourself with these stories. And what I'm saying now is like, actually, we might be able to do something about this that we never could before. And therefore, we can have a reimagination of what existence truly is.

• 1:11:11Jay Shetty?

  Yeah, yeah. The the eastern perspective has always fascinated me with how our consciousness is eternal and the body is temporary. And therefore, that desire to live forever comes from this

• 1:11:22Speaker 01

  Yeah.

• 1:11:22Jay Shetty?

  very innate truth that we are eternal. We're not limited in the way the body is limited to some degree, I guess. And it's always been fascinating to me how the desire to live is a very natural one, actually.

• 1:11:36Speaker 01

  Yeah.

• 1:11:36Jay Shetty?

  And and it's uniform.

• 1:11:38Speaker 01

  Yeah.

• 1:11:38Jay Shetty?

  But it's almost one that we are scared to ask. There's a lot of fear around even talking about death. It feels morbid. It feels when it's the most it's, you know, guaranteed and the most common thing that will it's the number one thing that will happen to everyone who's born.

• 1:11:54Speaker 01

  So like, if you tell, like, let's just take an entrepreneur and say, like, if you like, show up to do this thing and you're just present and do like some minimal amount of work, you're going to become a billionaire. Like, that's the prize. But in reality, you you have to be an entrepreneur that's like to defy all odds and work a crazy amount to achieve some level of success. And I feel like the death narrative that we have as a species is it's kind of the same of like, you get this afterlife with this minimal set of effort. And so basically, it sacks people of inviting them to work hard for existence because it's already guaranteed.

• 1:12:37Speaker 01

  And so to me, it has this really negative consequence where it's like, oh, taken care of, therefore, you can have poor health habits. You can risk your life. You can do these things. So I think we're really on this bigger time scale. We're wrapped up in this moment where our We should be working a lot harder and care a lot more about our existence, about the planet's health, about our kids' health, about societal health. And we're lackadaisical because we have some sort of idea that somehow in the afterlife, things are sorted. So I think it really weakens us as a species.

• 1:13:14Jay Shetty?

  From the point of view of data, what's different about what men need to do for longevity and what women need to do for longevity?

• 1:13:20Speaker 01

  We have much more in common than we do differences. So a lot of people immediately jump to, they'll see my protocol and they'll say, well, certainly there has to be personalizations that are done from you versus me or whatever. And I would draw their attention back to say, we have much more in common than you think. Like instead of saying like, what are the major commonalities? They immediately go to differences. And so what we have in common is sleep works great for men and women, right? And eating vegetables, right? Also great for men and women. And again, you can look at the data. Exercise, great. And so there's nuances on the exercise of like around a woman's cycle. So yes, there's nuances, but generally speaking, the basics of life health practices are good for both males and females.

• 1:14:04Speaker 01

  And so then the nuances like you, I have a protocol I've published publicly. There's nuances of a woman's cycle, what to do around that for both food and exercise. So yeah, those are details I've listed out. But generally speaking, the benefits are in the power laws of health and wellness, of getting the basics right and less so the tail things which people focus on.

• 1:14:27Jay Shetty?

  Yeah. And how does someone lower their inflammation, which is known as like the silent killer?

• 1:14:32Speaker 01

  So my body, for example, has barely levels of any detectable inflammation. It's almost entirely gone.

• 1:14:39Jay Shetty?

  I want that. That sounds amazing.

• 1:14:40Speaker 01

  Yeah. Do you know your inflammation level?

• 1:14:42Jay Shetty?

  I don't know my level. Recently, I've got a blood test coming up again. So I need to check it out with Darshan. So, but yeah, it's always been one of those things that's been hard for me to manage.

• 1:14:51Speaker 01

  Yeah. Okay. Interesting. Yeah. So you're looking probably at your H S C R P. Yeah. Yeah. So yeah, it has to do with diet a lot, sleep. Yeah, it's like again, like back to the basics of life and then stress. Yeah, so it kind of always comes back to the basics.

• 1:15:08Jay Shetty?

  Yeah, and and what are people getting wrong in their daily schedule with stress? That they could easily change to kind of lower that because like we talked about earlier, not everyone's in a position to take care of their own schedule.

• 1:15:21Speaker 01

  Yeah.

• 1:15:21Jay Shetty?

  Build their thing, then maybe work in a job in a certain way. Like, what are some things people can do to manage that throughout the day?

• 1:15:27Speaker 01

  Yeah, uh, first is sleep. So like, sleep is a superpower to manage stress. I know that when I'm well rested, if a stressful event happens, I just kind of, I can brush it off. If I'm not well rested, it feels very painful and I react very strongly. So sleep is probably the most powerful thing to manage stress. Two is, you know, if you're exercising and feel well, also lowers like stress response than a balanced diet. Everything, yeah, the same stuff, like you get those power laws in place.

• 1:15:57Jay Shetty?

  Agreed.

• 1:15:58Speaker 01

  And a lot of people, like when they can't get those power laws in place, they want to take a pill or like, and so I realize that's how a lot of people think. I do want to urge people like get those habits in place.

• 1:16:08Jay Shetty?

  Yeah.

• 1:16:09Speaker 01

  They are the most robust, highly perform.

• 1:16:12Jay Shetty?

  This episode is brought to you by Whole Foods Market. If you're talking about quality food, you can't forget Whole Foods Market, who've been holding themselves to the highest standards since they opened in nineteen eighty. That means you'll see thousands of organic products across their stores from the produce department to the aisles. It also means you'll never see certain ingredients. They've banned artificial sweeteners and colors, high fructose corn syrup and more, so you can shop with peace of mind. Shop Whole Foods Market in store or online. This episode is brought to you by State Farm. We talk a lot about intentional decision making, and that extends to the practical stuff too, like making sure your coverage actually works for your life.

• 1:16:55Jay Shetty?

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• 1:17:21Speaker 07

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• 1:17:49Speaker 01

  There are things you can do.

• 1:17:50Jay Shetty?

  What does your one-hour workout look like?

• 1:17:52Speaker 01

  It's cardio, weights, balance and flexibility.

• 1:17:56Jay Shetty?

  Okay, yeah, very balanced.

• 1:17:58Speaker 01

  Yeah.

• 1:17:58Jay Shetty?

  Yeah. What I love about everything you're saying is that it's, it's things that, it's almost like some of it we know, some of it we're aware of. The biggest challenge, I guess, when it comes to all of this is discipline. Like, discipline, if there was one word, what word would you choose? If there was one thing that you said is at the core of everything you've talked about today?

• 1:18:19Speaker 01

  It's systems.

• 1:18:20Jay Shetty?

  Systems, yeah.

• 1:18:21Speaker 01

  Yeah, so like, if you design, if you say like, "I go to bed at this time of day every single day," you build your life around it. If you say, "I work out in the morning, right, I wake up every day and never change it." So, the thing that most people do is they leave the decision to their willpower. They say, "Do I feel like it or not?" And then in that moment, it's like, "Nah, I'm gonna skip today because like, I've been working really hard. I need to rest anyways." Like, you rationalize it in whatever way. So, just build systems. I basically, when I started doing this, like, when I came here today, I put your address in to my navigation system and I was like, "Take me there." I didn't like memorize the streets, right? And so I trusted the algorithm that had more data than I had. And so I proposed this four years ago when I started, I said, "Can we build an algorithm that takes better care of me than I can myself? Like, just measure my body,

• 1:19:07Speaker 01

  put it into a computational system and pair the science, then tell me what to do." I wanted to do like... Navigation for my body. And that's what we've done. So I basically, I do not make decisions with my mind.

• 1:19:18Jay Shetty?

  Yes.

• 1:19:19Speaker 01

  The algorithm does all the things for me. And so I just like, I feel like inevitable that we humans will not do this weird thing of make decisions on a daily basis of what to eat, when to exercise, or it would just be done by an algorithm. And we'll be like, this is amazing, because like, it just does what's right for me. I feel amazing. I was scared of it before, and now it's the best thing ever. It's like, it's just inevitable we're gonna be in that path. Now, a lot of people, when they hear that, they will think it's dystopic, which like, I get it from where you're at. But like, we have said yes to algorithms everywhere, and it's entirely reasonable that we'd say yes to our health.

• 1:19:50Jay Shetty?

  Yeah, I think the systems point is so true, and a big part of systems is focusing on how you feel after. The system is complete, not before.

• 1:19:58Speaker 01

  Yes.

• 1:19:59Jay Shetty?

  Like, I have, I have the same system. I know what days I work out and what, what times I work out. And it's still hard before one of those days to feel like I really wanna do it.

• 1:20:09Speaker 01

  Yes.

• 1:20:09Jay Shetty?

  But I know for a fact I'm gonna feel great. So even when I'm in that moment to message and be like, oh, I don't wanna work out today. I know I'm gonna regret that later.

• 1:20:17Speaker 01

  Yes.

• 1:20:17Jay Shetty?

  And I'm actually gonna appreciate later that I got that workout in, even when I felt tired, even when I felt sluggish.

• 1:20:23Speaker 01

  Yes.

• 1:20:23Jay Shetty?

  That's actually gonna be the best time. And so I love the answer of systems, but I think it's kind of programming the mind to be committed to the feeling after you complete a system, never how you're gonna feel before.

• 1:20:34Speaker 01

  Yeah, that's true. And like, I, I learned this when I was depressed. You know, my mind was like, hey, you should commit suicide. Like, life is awful. You're never gonna feel hope again. Die. And like, it was just on repeat saying that. And I learned, like, it was the biggest breakthrough in my depression was when I learned, I am not my thoughts. Such a simple concept. But like, you see it land. It's like, okay, this came from somewhere, but it's not me. And so even now, like, uh, do I wanna work out or not? I don't care what my brain says. It is an unreliable source of information. Systems are a more reliable form of information. It's like, set up your system, and like you're saying, you know, if you do the system, you're gonna be happy. I just never trust my mind to tell me what I, what I do and don't wanna do.

• 1:21:15Jay Shetty?

  Yeah. And what's interesting about that is a lot of people will say, well, are you just not ignoring your emotions and how you feel? What I find is the opposite. That the system makes you better at dealing with any emotion that then comes up.

• 1:21:26Speaker 01

  Exactly right.

• 1:21:27Jay Shetty?

  So it's not that you don't have emotions and you don't have feelings and you don't experience stress or anxiety, but the system being in place actually just gave you all of this willpower, going back to your point. And I think that's where we go wrong, because I think we've kind of got to this place in society where it's like, well, how you feel is the reality and is the truth. And it's like, whoa, if I just listen to how I feel all the time, I'll probably never do anything that's good for me.

• 1:21:50Speaker 01

  Yes.

• 1:21:51Jay Shetty?

  I'll probably eat lots of stuff that's bad for me, and I'll never choose the thing that's right for me, and I'll keep doing what's wrong for me because it's easier.

• 1:21:58Speaker 01

  Exactly.

• 1:21:58Jay Shetty?

  And my mind is constantly trying to get me to do what's easier.

• 1:22:01Speaker 01

  Exactly.

• 1:22:02Jay Shetty?

  And what's easier is rarely good for me.

• 1:22:03Speaker 01

  Entirely.

• 1:22:04Jay Shetty?

  Yeah. I find that to be the, I mean, that feels like it's it, like what's good for me is not easy, and what's easy is not good for me.

• 1:22:13Speaker 01

  Yeah.

• 1:22:13Jay Shetty?

  And what's uncomfortable is probably the right decision, and what's comfortable is probably the wrong decision. What did it take you to program yourself to say yes to that algorithm?

• 1:22:23Speaker 01

  Like, two things. Like, one, when I built my previous company, Braintree V M O, we would build version one of our software, and then version two and version three. We never showed up, and the software was like, guys, no, I don't feel like doing my work today. I'm not going to perform. Like, the software just performed in its most robust way possible, very reliable. Now, there are bugs, and we can fix the bug, but then, whereas me, as a system of intelligence, just like software, I would make all the same errors every day. Go to bed late, eat the wrong foods, maybe have alcohol, like waste, you know, time on things I didn't want to do. Like, I would just be this walking disaster of errors. And I would do the same behaviors every single day. And I thought, this is

• 1:23:04Speaker 01

  crazy. Like, this form of intelligence, I can just program to be like this great, robust intelligence, whereas I can't do anything reliable. And I thought, I want to build myself in a way where I can reliably be robust as an intelligent system. So like, this is kind of cool. Like, we can now can imagine this as humans. So I wanted to build systems. And like, I know a lot of people will be like, that's so weird. You're not a computer. But like, so I get it. But I guess, like, I would say two things. One is that When I talk about these things and these terms, people will say, but you're not happy. Like, I find that I find happiness in life and spontaneity of like staying up all night. And like, they have all these elegant explanations about, you know, why they love to the following things, which is fine. So there's like two ways to look at this. One is say like, what does your health look like? What does my health look like? What does your happiness look like?

• 1:23:49Speaker 01

  And what does my happiness look like? And like quantitatively, I think the system is superior. Now, it doesn't mean you have to do a specific thing. You can still have flexibility and you can have spontaneity. But generally speaking, people are very reluctant to release the status quo. Of like, do they just like do whatever they want, whenever they want? To a more rigorous stance of like, you can be happier with these systems in place. But it's just like, I've, I've had this conversation so many times. I know like the deep, deep resistance people have to just shut this down. But I'm suggesting like, this is really the reality of the future of being human. Uh, I'm prototyping it right now. And it actually is a superior system to whatever we're doing as humans now.

• 1:24:32Jay Shetty?

  What's holding us back from thinking health can lead to happiness?

• 1:24:35Speaker 01

  God, what a good question. Honestly, that, that is like a bullseye. In capitalism, you're, you're fighting for resource accumulation and for wealth accumulation and for status. And you're willing to sacrifice everything to achieve that goal. Cause health is not the goal, like resource accumulation is a goal. Power is the goal. That you, I guess you can kind of map everything back to status, power, sex. Yeah, it's, I guess it's like the goals that society has. And the, if the imagination is that if existence is the highest virtue, like we want to hold on to this with everything we have,

• 1:25:15Speaker 01

  those other objectives become secondary considerations, but, but subject to our own wellbeing. And we just haven't made that transition yet.

• 1:25:23Jay Shetty?

  Yeah.

• 1:25:23Speaker 01

  Uh but but yeah, what do you think?

• 1:25:25Jay Shetty?

  I always try and think about it from from, you know, my knowledge base of of Eastern literature and philosophy. And it's there's there's four archetypes in Eastern philosophy and they all have different goals within a society.

• 1:25:40Speaker 01

  Yeah.

• 1:25:41Jay Shetty?

  And one archetype aims for knowledge, one aims for power and control and influence. One aims for resources and wealth and one aims for comfort and stability and security.

• 1:25:54Speaker 01

  Yeah.

• 1:25:55Jay Shetty?

  And I think that in times like these, you become pretty much only two of them, which is you either aim for security, stability and comfort, or you aim for resources, accumulation, power and control. And the thirst and pursuit for growth and evolution and improvement has become kind of bottom of the pile.

• 1:26:20Speaker 01

  Hmm.

• 1:26:21Jay Shetty?

  It's the hardest.

• 1:26:22Speaker 01

  Hmm.

• 1:26:22Jay Shetty?

  And it's the most powerful, but it requires so much. And like you said, because we've been wired to either want to remain the same or want to achieve in a very external way, growth becomes something unseen, right? Like right now, as I see you, I can't see that you're eighteen years old. I can't see that you're any of these things. And so then I'm like, well, that's not important then, because life's based on what I see.

• 1:26:49Speaker 01

  Yeah.

• 1:26:50Jay Shetty?

  And that's obviously not a healthy way to live or the right way to live, or maybe it's for some people. But it's it's definitely not an accurate way to live.

• 1:26:58Speaker 01

  Yeah.

• 1:26:58Jay Shetty?

  Because what you see is not necessarily what's true. And so I think we've become a very visible, surface level society.

• 1:27:06Speaker 01

  Hmm hmm.

• 1:27:07Jay Shetty?

  And growth and focus and discipline or systems are such unseen parts. It's like it's almost like the idea that everyone wants a successful business, but people may not want to do the work to build a successful business.

• 1:27:22Speaker 01

  That's right.

• 1:27:23Jay Shetty?

  And so the work is unseen, the foundations of the building are unseen, the. Bottom of the iceberg is unseen and we still are figuring that out.

• 1:27:31Speaker 01

  Yeah, yeah, I think, yeah, to build on your answer, I'd say like when when death is inevitable, humans choose games within the selection options. So you can pursue those four archetypes. If death doesn't, is not inevitable, it changes the underlying structure of society. Like, everything changes. And that's my primary hypothesis is that's what this moment is about. Like, that is the only thing happening right now for humans is like we we knew we're going to die before. And now there's this open question of will we be the first generation to not die? If that's true, everything we've imagined we care about changes.

• 1:28:11Jay Shetty?

  Hmm, and I I'm really happy that you're putting yourself out there as someone who's not trying to appease or not trying to keep the status quo. Because I feel like when we see human brilliance in sport, music, drama, film, TV, whatever it may be. The truth is, we love it, but we can never be it or do it. Because there is a certain distance between you doing what LeBron James does. And yes, there may be a distance between what we can do and what you're doing to the extreme and the top one percent. But the thing is, the possibility of us getting closer to that is probably higher.

• 1:28:53Speaker 01

  Yeah.

• 1:28:53Jay Shetty?

  So everyone who's trying to get good at golf, uh, yeah, chances of you being Tiger Woods is pretty impossible.

• 1:28:59Speaker 01

  Yeah.

• 1:28:59Jay Shetty?

  But for us to actually reverse aging is probably more likely and helpful to us in the long run as well.

• 1:29:06Speaker 01

  Yeah, everyone, yeah. If you look at this from like the the biggest time scales, like a quick review of history, Buddha was like, hey, like, there's some suffering with life. And the best way to approach this is to detach yourself, you know, this A full path. And then Confucius had this idea of familial relationships within community. Muhammad said we should submit to God. Jesus said, I am the son of God. Adam Smith said, there's this invisible hand of markets and capitalism and these systems that can emerge. And then America was like, we the people. And Karl Marx was like, actually, it's class warfare. And, you know, it's like, we have these big ideologies that have shaped our reality.

• 1:29:46Speaker 01

  But really, humanity is run by a very small number of things, like political structures, economic structures, ideological structures, and

• 1:29:57Speaker 01

  In this moment, we're experiencing a radical change of technology. And when that happens, we humans want to find things that are useful to our objectives. And so we say like, hey, capitalism, can you help out? Hey, democracy, hey, Christianity, hey, Islam. Like, we kind of search and say, who has answers? And right now, every system society has fails to answer the fundamental question, what do we do as a species? Like, what do we do as individuals? Like, when AI is emergent, when we're building superintelligence, what do I do and what do we do? And no existing structure can answer that. That's true. Like, you look throughout history, these ideologies largely emerge in response to technological change.

• 1:30:40Speaker 01

  It happens, and we say like, we need help with a new ideological structure. And so that's what Don't Die is. It's Don't Die is basically a meant answer, like be the answer. And that's why I think it can become on par with the major ideologies in a few years' time. That this is the new way we structure society.

• 1:30:57Jay Shetty?

  Yeah. Brian, thank you so much for your time today. It's been, uh, it's been really illuminating and fascinating to talk to you. And I'm hoping that we get to hang out more because, uh, definitely share a lot of values and share a lot of, uh, desires for humanity and for each other, for ourselves. And so I hope I get to learn a lot more from you, truly.

• 1:31:17Speaker 01

  Yeah, likewise.

• 1:31:17Jay Shetty?

  And very excited to learn from you. We end every On Purpose episode with a final five. These questions have to be answered in one word to one sentence maximum, although I know I'm gonna break the rules because I'm fascinated. But Brian Johnson, these are your final five. The first question is, what is the best health or longevity advice you've ever heard or received?

• 1:31:39Speaker 01

  Build habits.

• 1:31:40Jay Shetty?

  Second question, what is the worst health or longevity advice you've ever heard or received?

• 1:31:45Speaker 01

  Cheat days.

• 1:31:46Jay Shetty?

  Why are cheat days bad for us?

• 1:31:49Speaker 01

  They teach you bad habits. They are, they inflict damage upon the body. They set. Unrealistic expectations. It's a bad memetic all the way down.

• 1:32:02Jay Shetty?

  Uh, question number three. What do you do for fun?

• 1:32:05Speaker 01

  Uh, I love outdoor adventure. So I, I drove a dog sled in the Arctic. I raced in the, in the Moroccan desert. I went to a volcano in Iceland. So I'm rich with irony, where I'm the most don't die person in human history. And I also love to play in adventure.

• 1:32:22Jay Shetty?

  I love that. Uh, I'm gonna add a three B. Do you drink coffee?

• 1:32:26Speaker 01

  I do not drink coffee.

• 1:32:28Jay Shetty?

  Why don't you drink coffee?

• 1:32:30Speaker 01

  My emotions and intellect now are so steady from high quality sleep and a good diet and routine exercise that anything that creates a roller coaster of change, I avoid. And so I don't do caffeine. I don't do nicotine, no stimulants. And my mood is just stable all day long. It's beautiful.

• 1:32:49Jay Shetty?

  Should people avoid drinking coffee?

• 1:32:51Speaker 01

  Uh, some people do very well with it. So I'm just sensitive to caffeine. So I think a lot of people do well. Do your thing again, I have all my responses. Do you and follow the data.

• 1:33:01Jay Shetty?

  Question number four. Um, I recently invested in a company called Function Health. Because I was upset about the idea that getting great data was hard. And I wanted to make it more accessible to lots of people. And so the tens of thousands of people that are using Function Health now have access to 200 data sets that they didn't have before through a blood test made really simple. What other great data tools do you believe in that you recommend to other people to get more data? Because I think a lot of this is because you just never know.

• 1:33:32Speaker 01

  Exactly. Yeah, we, with Blueprint, we have, I think, the most robust measurement protocol in the world. It's, uh, it's blood. It's your speed of aging, 11 organ ages, uh, full body scan and microplastics. So it's basically a measurement profile that gives you the same value as like a $25,000 executive physical in a fraction of the price. So we've tried to make full body measurement, uh, the most affordable and best in the world.

• 1:33:57Jay Shetty?

  Uh, fifth and final question we ask this to every guest who's ever been on the show. If you could create one law that everyone in the world had to follow, what would it be?

• 1:34:06Speaker 01

  To not follow laws.

• 1:34:09Jay Shetty?

  Which ones are you, which laws are you taking out?

• 1:34:11Speaker 01

  All laws.

• 1:34:13Jay Shetty?

  Wait, wait, how far does that, how far does that, that go?

• 1:34:16Speaker 01

  To reframe it from don't do to how to. So, society would be instructions on how to. We would have enough alignment within us and among us that not do would be a thing of the past because we just wouldn't be motivated to do bad behaviors to self and others. And it would be a relic of the past that we'd be amazed, looking back, that humans did things that would be on, that would be harmful to self or others.

• 1:34:49Jay Shetty?

  You host Don't Die dinners. You've had a friend and guest of the show, Kim Kardashian, at one of the dinners. What does a Don't Die dinner look like? What happens at these dinners?

• 1:34:58Speaker 01

  We can't tell you.

• 1:35:01Speaker 01

  Crazy things. Yeah, we, people who attend will say it's the most consequential conversation of their life. So, we spend two hours. We do a bunch of age tests to just introduce the idea that you can measure biological age. Then we serve everybody food. And then we have a two-hour discussion led by five thought experiments. And everybody participates. So, everybody talks, everybody engages. I'm the moderator. And so, it's very snappy, but people leave.

• 1:35:34Speaker 01

  Even years later, people still message me and say, I just can't stop thinking about these ideas. So, it's really a transformative time together.

• 1:35:42Jay Shetty?

  So, you do get to eat?

• 1:35:44Speaker 01

  I don't eat.

• 1:35:44Jay Shetty?

  Yeah.

• 1:35:46Speaker 01

  My guests eat, I don't.

• 1:35:47Jay Shetty?

  Amazing. Brian, thank you so much for tuning in. Please recommend where our audience should find you, where you'd like them to discover your work so that they can get more data, get more insight and transform their health.

• 1:35:59Speaker 01

  Yeah, I'm on all social platforms and Blueprint provides the supplements, nutrition, health. My endeavor is about the future of the human race. I'm trying to do a world a solid in providing every calorie, every test for the best health in the entire world. So, if that interests you, great. If not, my objective primarily is the future of the species.

• 1:36:19Jay Shetty?

  Brian, thank you so much. Thanks. Appreciate it. If this year you're trying to live longer, live happier, live healthier, go and check out my conversation with the world's biggest longevity doctor, Peter Attia, on how to slow down aging and why your emotional health is directly impacting your physical health.

• 1:36:39Speaker 08

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• 1:36:49Speaker 09

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• 1:37:19Speaker 10

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• 1:37:35Speaker 11

  What would happen if I stopped going? You stall, you freeze to death, that's what.

• 1:37:39Speaker 10

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• 1:37:43Speaker 11

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