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Bryan Johnson, the tech entrepreneur famous for spending millions on anti-ageing experiments, recently shared something refreshingly simple: five daily habits that, he claims, anyone can adopt to stay younger and healthier.
Unlike expensive therapies or experimental treatments, these habits are grounded in everyday choices. At The Longevity Practice (TLP), we see these strategies echoed in research and in our daily medical work with patients. Here’s a breakdown — plus our medical perspective on each.
1. Sleep: “The best longevity drug”
Johnson’s view: Sleep is the foundation of health. If you build your life around proper rest, everything else becomes easier.
Science: Decades of research support this — poor sleep is tied to cardiovascular disease, obesity, diabetes, and cognitive decline.
TLP Comment:
We couldn’t agree more. In our practice, sleep diagnostics and sleep hygiene coaching are often the first step in a longevity program. Many “mystery symptoms” (fatigue, brain fog, weight resistance) improve once sleep is optimized.
2. Nutrition: “Choose whole foods over junk”
Johnson’s view: Skip the short-term highs of junk food and instead focus on whole, unprocessed meals.
Science: Poor diet is now considered one of the leading preventable causes of death worldwide.
TLP Comment:
Nutrition is the core of prevention. At TLP, we go beyond general advice: we run nutritional and micronutrient analyses to personalize diet recommendations. What matters is not only what you eat, but how your metabolism and gut microbiome respond to it.
3. Social connection: “Humans need each other”
Johnson’s view: Meaningful social ties are essential for health and happiness.
Science: Harvard’s 80-year study found relationships are the strongest predictor of long-term well-being.
TLP Comment:
Longevity is not just about blood values and scans — it’s about quality of life. We encourage patients to see social connection as a health intervention, just as important as exercise or nutrition. It reduces stress hormones, strengthens resilience, and supports mental health.
4. Exercise: “Move your body daily”
Johnson’s view: Movement is non-negotiable — whether it’s walking, stretching, or training.
Science: Just 150 minutes of activity weekly can add years of life, reduce disease risk, and slow cellular ageing.
TLP Comment:
We integrate VO₂ max testing and functional movement screenings to make exercise truly personalized. Not every workout suits every body, and knowing your baseline helps prevent injury and optimize results.
5. Quit the “bad stuff”
Johnson’s view: Smoking, excessive alcohol, and even endless scrolling damage health and shorten lifespan.
Science: Smoking and alcohol are proven risk factors for multiple diseases. Excessive screen time is increasingly linked with anxiety and sleep disruption.
TLP Comment:
Prevention often means subtraction, not addition. At TLP, lifestyle coaching focuses on reducing harmful behaviors in ways patients can actually sustain. Sometimes the biggest “treatment” is removing what silently undermines health.
While Bryan Johnson may be famous for pushing the limits of anti-ageing science, his latest advice highlights a truth we know well at The Longevity Practice: the most effective longevity interventions are often the simplest.
By combining evidence-based habits with personalized diagnostics, prevention, and therapies, we help patients not only live longer — but live better.
