Advanced Age Reversal: A Step-by-Step Blueprint for Longevity with Bryan Johnson

Advanced Age Reversal: A Step-by-Step Blueprint for Longevity with Bryan Johnson

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I kind of playfully say a blueprint is the best  diet ever created for health in history and if   you want to prove me wrong do so with your data so  I do so like with a half smile of like basically   we've tried to create this diet which produces  perfect biomarkers and we're just looking at the   data and nothing else there's no tribalism we're  just watching the data I did Express a preference   that we'd be plant-based so it does it does not  mean that meat is bad it doesn't mean it can't   be done with meat it doesn't mean that meat's  not better it just means I express a preference   as I said is there evidence in the world that  would allow us to build this protocol and could   we achieve basically perfect biomarkers across  hundreds of very variables by doing this [Music] all right folks if you're into longevity  anti-aging age reversal or anything of the   like you've probably come across this incredibly  popular age reversal blueprint there's a guy who   is really Making Waves in the longevity realm  his name's Brian Johnson now this dude comes   from a corporate background not like a health and  fitness background he's probably best known for   founding Braintree where she sold to PayPal for  like 800 million in 2013 and then he started to   develop all these different Technologies including  one called kernel which is super interesting it's   called the K which is a company that's building  Advanced neural interfaces to augment human   intelligence using what I mean by that as hardware  and software systems to improve cognitive function   and this guy has a crazy protocol that he's  doing to live an incredibly long time or at   least marry Health span and lifespan in a really  elegant and scientifically informed way so I will   link to his entire blueprint protocol and  everything we talk about in terms of what   he's done for age reversal for gray hair reversal  for a decrease in his biological age for massive   improvements in Fitness in muscle composition  in fat percentage he's aging slower now than   the average 10 year old based on his data and  he slowed his pace of Aging by an equivalent   31 years and while I'm certainly as I've said on  podcasts before not a fan of Simply living a long   time just to do it and have bragging rights this  guy is like functional he's a dad he's running a   big company and he's doing some amazing things  in the longevity realm so we're super lucky to   be able to tap into the brain of Brian Johnson  everything I talk about on today's show you can   find at bengreenfieldlife.com forward slash Brian  Johnson and one last thing before we get to Brian   you know I didn't want to talk over him too  much but I get a lot of questions about my   own age reversal strategy and well I don't have  a comprehensive website like Brian does that   blueprint website where everything's laid out in  great detail I can share with you some of the big   wins for me so if you stay tuned for when Brian  and I hang up and quit chatting to each other at   the end of this podcast I'm going to give you  an overview of what my own longevity enhancing   protocol currently looks like from supplements to  sleep habits to temperature regulation to workouts   Etc so should you be interested in that just keep  listening when Brian and I finished chatting and   again all the show notes are going to be at  bengreenfieldlife.com Brian Johnson Brian uh   first of all welcome to the show and uh second  I'm just curious how you got into all this man thanks for having me I'm excited to be hanging  out with you yeah Maybe by Maybe by mistake   um I mean I guess from a personal side I  was trying to fix a problem I had where   I couldn't control my Indianapolis at night  it led me to be 60 pounds of our weight and   I was in a tough time of life and then a  second part of it was I was thinking about   the future of humanity of what does  the future of our existence look like   and the two of them kind of collided into a  practical way to solve my own problems and   a philosophical thought process on how we might  understand ourselves as a species going forward   so so for you with this kernel company that  you founded to kind of optimize cognition   which I'd be curious to learn just a little  bit more about is that what initially got you   interested in studying up on the human brain  the human body I mean it was a combination of   if we zoom out of planet Earth and we try to  contemplate what is the most important thing   going on I would say it's the the creation of  intelligence where with with computers and not now   artificial intelligence the cost of manufacturing  and distributing intelligence is going to zero   intelligence is going to be everywhere it'll  permeate all things and with that that is the   case uh contemplating what is our role going to  be in this we need to figure out a way to scaffold   our progress like in a way that is measured  quantifiable and we can take one step we can   go version one to version two to version three not  that we become our technology but in a way where   we can systematically evolve and improve ourselves  and so colonel was the idea that uh our mind is   one of the most important things we have but yet  it's now currently one of the only things we can't   routinely and reliably measure and so to put it in  Practical terms if you buy a washing and a washing   I guess a washer and dryer you don't think what  that's going to fit through your front door you   just know it's going to because Society has built  engineering standards on you build a washer and   dryer to this spec so it fits through everyone's  doors and everyone's door is roughly the same size   but we don't have the same if you could measure  the mind you could re-engineer society around the   mind but we just don't know we go by our feelings  and and so it's kind of a disaster it's a kernel   was a way to try to build the world's first  mass-market device that could measure the the   brain in the mind uh basically be capable of  measuring every brain of mind and planet Earth   so we built basically wearable fmri it works  it took us five years it was impossibly hard   with the edge of physics but it's not built you  mean a wearable FR MRI like people would normally   go and lay in one of those big MRI Chambers to  do something like a brain scan I actually did   something like this done uh down in Florida this  fountain-like facility and they did a whole scan   it was super interesting as far as predictive data  what you're saying is you could do that same thing   with like a headset that you wear exactly like  a bicycle helmet you just put it on your head   and it scans we don't with our technology we don't  get the full depth of the brain you're getting you   know 15 20 millimeters into the cortex so you're  sacrificing deeper structures but you're still   getting entire cortex which is something that just  hasn't been possible and so whereas fmri MRIs too   expensive and too constraining to be practical  for uh societal-wide adoption and EEG isn't good   enough we basically got right in the middle of  it to say high enough quality that it's highly   useful and also scalable for the entire world  and also you don't need surgery and so I think   we really threaded the needle nicely now we're  on to the difficult part of can we figure out   the first markets for adoption which is always  equally as hard as building the technology yeah   it also doubles up as a protective device for your  head during any mountain biking excursions I saw   you on the web really expensive mailing box I saw  you wearing it on your website on the blueprint   website and by the way folks you're going to want  to check out Brian's website I'll link to it in   the show notes if you go to bengreenfieldlife.com  Brian Johnson and his name's both the Y by the way  

um Brian I saw you wearing what what I assume is  the kernel on your website like this big kind of   bicycle helmet techie looking device but is that  actually available for people right now or is it   just all in in beta and Under Wraps it's in  clinical studies so we have a few clinical   Partners where we're exploring uh early detection  of cognitive decline and also depression so we'll   find a market somewhere in those areas but  yeah it's not yet ready for a consumer device   okay and I I assume you probably scanned your  own brain with it and I know you do a lot of   self-qualification and actually before I even ask  you about like your intriguing protocol which goes   all over the map uh I'm just curious if you could  tell folks what it is that you've experienced   as far as like the age reversal that you've  Quantified or perhaps qualified because because   honestly for people watching the video you look  like you're like 16 years old uh how old are you   I'm 45 but right now okay can you see my face  can you see how it's all peppered up well I   wasn't sure if it was the pixelation on Skype or  if you've done some kind of a facial protocol what   is going on you almost look like a little bit  avatarish yeah if you look at my neck I did a   pretty intense laser treatment on Saturday 48  hours ago and we have this new laser protocol   we've been we've been adopting and the technician  I have is wonderful he tells me I have the highest   pain tolerance she's ever anyone she's ever  worked with so she really gets after it and   so yeah Saturday was the most intense we've  ever done I mean it was felt like getting uh   the worst sunburn I've ever had my entire life  for 24 hours it just was excruciating now feels   a little bit better yeah I mean I look like I  basically got tattooed all over my face yeah   with this or these red dots yeah it's funny  because I actually have a guy locally who   does that camera and Chestnut he's been on  the podcast and I've had a few celebrities   come up and crash at my house to get their laser  treatments and they come back and it literally   looks like their face is peeling it's nasty  they're sunburned they're embarrassed to go   out in public yeah you actually don't look  too bad considering it's what Monday today   and you did it on Saturday yeah so so anyways  though besides the the spotted neck you look   pretty good dude so so tell tell me about what  you've experienced as far as your actual results   I think the most interesting results we have are  the reduction in the speed of aging and so we use   this algorithm using DNA methylation as a built  out of Duke out of called the Newton Pace it's a   longitudinal study out of New Zealand looking  at uh five decades now and they basically are   trying to say can you Peg someone's uh the speed  at which they're aging with this DNA methylation   test and we like it because we feel like it's a  better representation we feel like uh epigenetic   clocks are a merchant they're interesting they're  not yet gold standard they're still a standard uh   this pace of Aging has been highly responsive  to all the things we're doing so in short I've   slowed my speed of Aging by the equivalent of 31  years and I now accumulate aching damage slower   than the average 10 year old now a lot of people  don't realize that 10 year olds accumulate agent   damage they do we accumulate 80 damage to our  entire life it just accelerates rates as we get   older and compounds and so that's why yeah so  I'm 10 I'm I'm slower than the average 50 year   old uh 88 accumulating HD damage slower than 88  or 18 year olds and 90 I think four percent of   people my chronological age okay I think I think  actually that that clock that you mentioned the   Dunedin Pace um Ryan Smith who runs true age  Diagnostics yes he sent me this website called   Rejuvenation Olympics where it shows like all  the different people with the top age reversal   scores I think you were at the top but there's  actually like this competition where you can see   how slowly people are aging and I think the  way that I contextualize it because I think   I brought it up on a podcast before was let's  say that your rate is like I don't know 0.73   or whatever that would mean you're only aging  like what 250 260 days out of a 365 day year right yeah that's how I've explained it to  simplify it that's right so like every year   I get September October November December for  free yeah yeah so we I got launched uh I launched   the Rejuvenation Olympics with Ryan and so the  idea was to have some fun because in the world   as you know this band better than anyone in the  world of anti-aging health and wellness uh there   is an endless number of choices for gurus and the  difficulty for the average person trying to decide   what to do is what do you do and why and I know  like my parents are just totally confounded by   this thing and so I wanted to create a competition  to say all right let's actually let's put some   numbers in the board let's have some fun and  compete so yeah we created the Rejuvenation   olympics.com based upon DNA methylation and  so I did out of the 1750 people that have been   measuring their speed of Aging over a multi-year  period i ranked number one as having reduced my   speed of Aging so you have you have kids right I  do okay are they like jealous are they doing the   same thing or are they concerned that their  dad might eventually be younger than them they have different responses my 17 year old  is all in he does everything that I do my 19   year old's a college and he's it's difficult  being at college and my 13 year old daughter   you know she's got different priorities in life  but I mean it's definitely a family conversation   it's fun over the holidays we did a Rejuvenation  Olympics as a family so we did like sit and reach   we did uh grip strength and a few other things  so we play around with it a lot it's just part   of our culture it's a family it's fun um but  you know it's also like they they um it's a   big contrast like my son took what I call this  super veggie to school lunch them every day a   bunch of vegetables and and his friend tweeted  out uh taking a picture of him eating it I don't   know what's wrong what do you say this boy's  been eating this every day for the past month   I don't know uh what's wrong at home I hope  everything's okay but it was just like it was   so jarring for his friend to his that he was  eating vegetables in comparison to his friends   eating Doritos pizza and soda for lunch that  he was like what's wrong with him is he okay   yeah yeah actually that that leads in so I  wanted to ask you what what does your diet   look like like before we talk about like fancy  supplements and hacks or anything else I'm just   curious like what you eat in a typical day uh 2  000 calories it's a primarily vegetables berries   nuts and seeds so for breakfast it's a broccoli  cauliflower black lentils garlic ginger mushrooms   then for uh midday the second meal of the day  it's macaroni nuts flax seeds walnuts pomegranate   seeds and then the final meal of the day is  just the vegetables berries and nuts and then   um yeah take 100 supplements but yeah 2 000  calories oh then I take three tablespoons of   olive oil so 45 milliliters of extra virgin olive  oil and then dark chocolate for a total of 2   000 calories oh amazing I could get on the olive  oil dark chocolate bandwagon uh actually I think I   think I heard you talking about that at one point  and obviously now I've seen a lot of other stuff   on cacao flavinols and some of the Omega Omega-3s  and and benefits of olive oil and started putting   about a tablespoon of olive oil and sprinkled up  dark chocolate in my morning smoothie and so and   you feel absolutely fantastic with that but is it  is it really like the same thing every day for you   yes uh except the third Mill which varies every  day it is so 75 of what I eat every day is the   same even on days that you work out do you adjust  calories at all or is it just like same thing yeah   that's the thing that surprised me it's no matter  what I do the exact same thing every single day   and we have this experiment could I basically be  plant-based could I be 2000 could I work out for   an hour a day if we just hit autopilot and let  it run what would happen and so far so good we   can't find any deficiencies in everything we  did a full body MRI of found muscle across my   entire body we're measuring hundreds of biomarkers  were measured we're optimizing them for optimal   clinical outcome ranges so it all looks fine  um there's a few things we had to crack four   like when you're on caloric restriction your  testosterone goes down so I do ttrt with the   patches but other than that seems like everything  okay yeah yeah and as far as like what you   described for your meals I mean it sounds like a  little bit of like a typical vegan-esque diet and   it also sounds though like you're taking some  of the steps it sounds like some of this stuff   is like fermented or in its whole food source and  not necessarily Ultra processed but possibly even   like more bioavailable through fermentation or  whatever like have you taken a dive into the why   buying each of those meals or is this just like  what you like to eat no it definitely is so that   the calories we have because it's 2000 calories  uh every calorie has had to fight for its life so   every single ingredient every single ingredient is  based upon evidence and so from the broccoli and   the cauliflower and the black lentils it's not to  say that they're the only thing that can be done   it's to say that they are a thing that can be done  and so we say food in and the output is the few   hundred biomarkers and we say are they pegged in  the optimal clinical outcome range so for example   like this week uh I was looking at my liver enzyme  uh some alt uh AST ggt and I think this number   was 49 and I tweeted that out and I said does  anyone else have a better liver enzyme uh some   than this and so like we we really are looking  at the outputs of do the biomarkers hit the   um the ranges we think are optimal and again like  if you look at my pace of Aging my liver markers   or hundreds of other markers they're all ideal and  so certainly diet has some relationship with that   but um and none of these things were really based  upon my genetics or anything to sort it was just   we found evidence that you know in gestation of  these things have these relationships with these   certain markers so I don't eat anything that we  can't measure yeah most 45 year old dudes who are   working out an hour a day would be kind of hungry  on 2 000 calories like do you are you hungry all   the time really yeah yeah yeah I'm all the time  you know hungry and that's the thing that's been   really interesting is I've been waiting for  my body to recalibrate and say actually we're   okay you know like we don't need food because my  body fat you know hovers around five percent or so   um but I still have the under I I don't  have any drawbacks I'm not experiencing any   um symptoms so as far as we can tell  from all the data everything is working   as expected yeah I did notice you you  said on on the website that your body   um temperature is running cooler than when you  first started which obviously can sometimes   indicate a slight drop in the metabolic  set point which could mean your body kind   of like adjusted to that lower calorie intake  do you think something like that could happen   yeah quite possibly I mean so routinely when  I measure my every single morning when I wake   up I measure my my waking Body temp and it's  you know routinely 95.9 96.1 and uh and that  

was never the case before so yeah possibly yeah do  you take anything for thyroid or or like iodine or   anything like that I do yeah 125 entities divide  iodine and then I also take I got diagnosed with   hypothyroidism when I was 21. so I've been taking  Levothyroxine and armor thyroid for the past 20   years okay and so I uh but all the thyroid levels  t3t4 TSH they're all normal okay got it and that   body fat percentage is is pretty low as well you  know it's pretty rare actually that I interview   somebody who has kind of like the same issue as  I do like uh the difference between you and me   is I eat like a horse it seems uh but my body  fat percentage just ranges like five to seven   percent to people always ask me dude why do you  starve yourself I'm like I don't I'm just that's   that's my leanness you know based on dexa scans  and everything and it just is what it is you know   yeah what's your caloric intake well I range  from 3 000 to 3 500 calories a day and you   know I I do a lot of it looks like the type of  like Mediterranean and Asian type of vegetable   and plant forward Foods as you do but I also  like my I have the same favorite breakfast   every morning for me it's a raw liver smoothie  with bone broth and colostrum so it is a little   bit more like nose-to-tail meat base and in the  afternoon my lunch is usually like a really good   cut of fish served over vegetables or Miracle  noodles or Japanese yam or something like that   and then dinner is widely buried but it's always  a very good like grass-fed grass-finished meat or   pastured pork or something like that with roasted  vegetables and um you know I honestly like even   on that calorie intake I'm still kind of hungry  but I use these uh these drinkable ketones have   you ever messed around around ketones to keep  your appetite satiated in between those meals   have yeah interesting uh DNA protective effect  and I I think they actually definitely play a   role in you know in a longevity-based diet do  you like them uh we tried it and they Spike my   liver enzymes oh really yeah so immediately we  discontinued them after 19 days they spiked it   from uh it was like 200 percent uh in 19 days yeah  that's in some sometimes agents that up regulate   autophagy cause a short-term rise in liver enzymes  so it could have could have possibly been the case   but yeah I'm not sure um so so you also said that  you take a hundred different supplements a day   that's right how do you decide what  it is that you're going to take   from a supplement standpoint the statement of  the diet every single supplement has to justify   its existence it has to fight for its life and  everything needs to be measured and so nothing   is included because it's trendy or cool or sounds  interesting or because others do it everything has   evidence everything has an end point and if  we can't measure the endpoint we don't do it   and so they're all tied so the basics like  you would expect a d and a c and an e but then   others like metformin a carbos so everything  has a purpose and it's just kind of grown to   about a hundred are there any in particular  that the supplements that you use that you   really feel like that are non-negotiables for  you as far as not keeping your fingers crossed   that they might be having a protective  effect or a longevity enhancing effect   but you're just like I feel amazing when I take  these particular supplements the only thing I I feel that way about is my sleep my I sleep I  just can feel I maybe you like like me I can just   feel it so thoroughly if I get a bad night's  sleep my next day is wrecked uh but otherwise   um you know I don't eat junk food like my diet's  still stable I don't think I really necessarily   feel the supplements I don't recall a time when I  could yeah you know that doctor uh uh actually I   don't know if she's a doctor but Sandra Kaufman  who has a pretty good anti-aging protocol in   a book is also some of you have interviewed in  the past kind of like priority ranks that host   a different longevity enhancing compounds like  astaxanthin NAD C60 Etc of the supplements that   you take would you say that that certain ones  have really left out to you as hell yeses in the   longevity category and in terms of the research  that you've seen or the effects on your own age   reversal yeah we my team has systematically  reviewed every lifespan study and every Health   span study and then systematically ranked each one  according to the evidence and the staff teach one   according to the quality of the trial that was  run and then we stack ring all the studies look   at all the evidence so we try to prioritize  which evidence we think is worthy and that   we take those and you know then it's also is  it an animal model as a human and then we go   from there and so we've tried to go from highest  value ad and work our way down and so we yeah so   I guess the protocol is built based upon that  methodology yeah that's interesting it's very   very data driven and you mentioned a couple times  you have a team is this like the team at Colonel   who's kind of like Moonlighting overseeing your  health protocol or do you actually have a team   that you've specifically hired just to like  manage Brian Johnson and measure Brian Johnson   yeah there's several full-time and then several  part-time so like the 30 for example we have a   an epic five uh ultrasound machine here at the  house medical grade system and we have several   uh sonographers we have one that specializes in  in the heart one that does uh muscle skeletal   and one that does all other organs of the body  and so that's for example free members of the   team and so it's basically built up on everyone  we need for every organ and every diagnostic uh   protocol we have and because we do full body  ultrasound on a regular basis we need to have   that kind of expertise that can do it and we don't  want uh we don't want an msk person to be doing a   cardiac you know like we really want a person that  is absolutely expert in their given area and uh we   value really a measurement above all that's the  whole thing that enables blueprint if if I can't   measure anything I'm doing uh it's very hard for  us to know the cause and effect relationship yeah   yeah and I assume you're tracking and measuring  your sleep because you mentioned that as being   something that's really important to you I'm  curious how you set up your sleep like are   there any particular steps that you take to  optimize sleep yeah I mean it's honestly the   number one priority of life because I know from  my personal experience Matthew Walker said this   that the difference between hope and despair is  a good night's sleep that is definitely the case   with me I mean like life fills doable and amazing  with a good night's sleep and without it it feels   irritable and frustrating yeah and so yeah it's it  nothing affects my conscious experience of reality   more than sleep and so as a result I'm making my  number one priority so I do all I mean I basically   built my life around sleep wow so all the things  you would expect like I I stopped eating around   noon or so so I have 10 hours of fasting that  allows my resting heart rate to get to about 45   or so before I go to bed okay real quick so all  three of those meals you're having before noon   Yeah Yeah from 6 a.m to noon honestly okay so a  six hour compressed feeding window wow um well and   and sorry one other question related to that but  before we get back to sleep so are you like eating   that first meal like right when you get up or  are you waiting a little while till after you're   you've kind of gotten that cortisol Awakening  response I take uh I drink what I call the Green   Giant when I wake up this concoction of collagen  peptides and uh amino acids creatine cinnamon   uh what else is in there and uh spermidine via  chlorella powder I take 100 supplements or 50   somewhat supplements then I work out and then  I eat breakfast around seven eight my next meal   around nine or ten the final round 11 12. okay  okay gotcha so so back to your sleeping protocol  

you finish eating at noon and that obviously can  help with body temperature and a lot of people I'm   I'm the opposite by the way I'm hypoglycemic  I wake up at like 2 A.M unless we have these   big glorious family dinners at like seven uh and  so it's a little bit different than me I've I've   experimented with the compressed feeding windows I  usually have my first meal around 10 or 10 30 a.m   right before I jump into a podcast like this and  then I'm generally kind of shutting off calories   around 8 30 but I've got you know a solid 10 hour  feeding window compared to your six just because   like if I if I eat as early as noon I can't sleep  but you seem to do okay with it yeah it's actually   better yeah so you're saying you your first meals  around 10 your final meals around eight or so   yeah yeah exactly yeah so so leading up to sleep  are you doing any type of uh anything from like   biohacks mats you know the cold water devices  supplements things like that to enhance sleep   uh it's really uh analog so I just it's a one  hour before sleep I try to turn off so I'll hang   out with my family we'll stretch top read watch  something just low-key but I try to basically um   stop the world and its tracks because I know that  when I go lay down and go to sleep and I work up   until the very moment whatever I'm ruminating on  of all the to Do's or like some fire that I need   to put out or like whatever high stress situation  that's on my mind I'll dream about it all night   it'll be have a restless night if I can have  that one hour to to wind down and just kind of   tune out the world uh I get high quality sleep so  one hour is a non-negotiable and then I do small   things like blocking glasses I'll take 300 ncgs of  melatonin so I don't really do a whole lot it's I   think what I really went at is it's every single  night is the same so the routine never deviates   um my lifestyle built in a way where I don't have  things that are disrupting like alcohol or I'm not   eating pastas or something like that that also  have negative effects I have a blackout bedroom   uh so Julia I think just the consistency of the  routine my body expects it and it's in a system   now where every night I get high quality sleep  and for my entire life I never could knock out   high quality sleep it was like a roll of the dice  every night I had no idea was gonna happen but   now it's it's just you know every single night  it's high quality wow what's a blackout bedroom   oh just there's no light okay so it's not like  full on like EMF kill switches Faraday cage   and stuff like that just like no light [Music] I  actually have a kill switch in my bedroom and then   a push button remote control Faraday canopy that  I I had to I had to make it look aesthetically   pleasing for my wife and everything so it's like  a princess poster bed and you push the button you   cannot send a text message you cannot take a phone  call and it you're completely cut off to anything   electronic the entire night in that thing and  my only complaint about it is it gets a little   bit muggy if my wife's at home and sleeping  in bed because she's like a freaking furnace   with her metabolism while she sleeps so I have  a little oscillating fan on one of the bed posts   and that keeps the air circulating but but for  me that's amazing because I can just be totally   cut off from the electricity during during  my night of sleep and it seems to help a lot   um what time do you go to bed around 8 30. okay  and I'm assuming you're doing like eight hours   yeah okay all right cool do you do any  like napping or CS does anything like that   uh nope yeah uh I tried to avoid it because yeah  it messes things up yeah our Protocols are a   little different because I I go to bed typically  by the time I get the kids to bed and have done   some reading and stuff you know I'm usually asleep  by 9 45 10 but then I usually get up around 3 45   or 4 just because yeah that allows me time for  my spiritual practice and my me time and you know   prepping for the day and some of the early work  but then every day after lunch usually either   in the hyperbaric chamber or or on this like big  are you familiar with pulse electromagnetic field   frequency like these pemf mats yeah so I'll lay  on one of those or climb inside the hyperbaric   chamber and I'll do about an hour of meditation or  Yoga Nidra or something like the brain tap device   which is like a light sound hypnosis device and  the reason that I've developed that protocol is   it's a little bit of a hack because it buys me  an extra hour to an hour and a half every day   because even though on paper I'm shorting myself  on sleep during the night sleep cycle I'm getting   what feels like a full sleep cycle or two in the  afternoon with just an hour dedicated to that so   it's it's kind of it's not quite that like that  Uber man sleep cycle that some people talk about   but it's for me it frees up so much productivity  and do do you um do you find it in these   rhythms you uh your markers change with these  protocols uh you you mean sleep specifically or   yeah I mean just the things you're watching  your measurement are they do they track with   these things yeah typically as long as I get that  that siesta in what I track would be like the aura   rings resting heart rate Readiness score based on  heart rate variability sleep cycles Etc it does   fine if I don't get that nap in obviously and I'm  sure doing that short of a sleep cycle everything   goes to crap after a couple of days so it is kind  of hyper critical to make sure my team knows don't   schedule Ben for anything between about two and  four pm because that's kind of time tucked away so   um you know I understand that you mentioned that  you work out for about an hour a day I'm curious   how you developed your workout protocol and what  it looks like uh yeah basically I try to flex and   stretch every muscle of my body and so it's  about 40 movements inspired a lot by my knees   over toes and uh uh Ben Patrick yeah oh his he's  great like yeah he's been on the podcast before   and his Protocols are amazing for especially when  you're talking about the longevity stuff so tell   people about it yeah so that's wonderful uh yeah  friend and so he um he came hung out with me and   showed me some of his stuff which was wonderful I  appreciated and so it's yeah 40 things upper body   lower body cardio flexing uh stretching uh muscle  so it's really I'm not I guess the other day uh   this YouTuber came and visited me and he's like  hey but wait a second what if you're dropped into   the middle of the Jungle and you need to fight a  wild animal well I don't know I might get eaten   because like you know I don't know I'm not I'm not  preparing pretty far-fetched hypothetical but I   was like you know like I really I'm I'm optimizing  for a singular thing which is my speed of aging   and so I'm not trying to be to be an athlete in um  I'm not trying to do an Iron Man I'm not trying to   be dropped in with a wild animal and so everything  I'm doing for the routine is all about that and so   we really watch the evidence on what what would  a you know a an elite athlete in their early 20s   be capable of in basic things like a single rep  bench single rep uh leg press sit and reach VO2   max all the above so we watched uh those variables  as The Guiding post and then we also like use   ultrasound for example and look at my tendons  and ligaments and whatnot so you've watched my   body changes the exercise protocol is it the same  like your nutrition every day the way you work out yes so every single day of the week it's the same yes interesting yeah sorry my my workout  routine it's it's similar from week to week   but definitely not the same every day you know  I'm curious to hear your thoughts on this since   I kind of hung up the Hat myself on Athletics  namely for me it was obstacle course racing   and Iron Man Triathlon and now mostly it's just  pickleball and and walking in a little bit tennis   um I've adapted my routine to really be based  around two primary modalities Blood Flow   Restriction Training I don't know if you've messed  around with that at all like these katsu bands or   anything that that kind of increases lactic acid  and muscle and increases blood flow to the brain   Etc post-workout and then single set the failure  training for which I use one of these big it's   called an ARX device it's a two horsepower engine  that just completely exhausts each muscle group   in about two minutes and so three days a week I do  the single set to failure training and then I use   this thing called a vasper that circulates cold  water through Blood Flow Restriction bands for   a 21 minute hit workout and so that's typically  Monday Wednesday Friday Tuesday Thursday Saturday   are all sauna cold breath work walking and tennis  or pickleball and then Sunday's a free day off day   for frisbee golf or whatever but that single set  to failure training using something that magnifies   you know be it from a super maximal standpoint  The Eccentric load like the ARX or there's another   device called the X3 bar you've probably seen the  toenail before that wall mounted device that kind   of throws you around that combined with the bfr  training are are two things that are really the   staple of my program and it is kind of the same  Monday Wednesday Friday Tuesday Thursday Saturday   split but if you mess around with with much of  that like the single set the failure or the or the   blood flow bands uh we lift the blood flow bands  we couldn't find the evidence to justify it okay   so so even from the Fitness standpoint you you  pretty much have your team looking at evidence   for every last move that you do everything yeah  and it's like it's not the like what I guess   um the reactions right here to blueprint you know  given I'll say I'll do a given thing like I do   the same thing every day seven days a week and  then uh inevitably uh you'll get like a hundred   responses but wait what about you know and yeah  uh there's a there's a million weight but what   about things and uh the one can consider or  do or shortcomings over this or that and the   objective is not to say that we've covered every  possibility in the universe on what can be done   it's just simply to say we have a very specific  goal of trying to slow down the speed of aging   and reverse aging damage that has happened and  we're trying to do things that have evidence   because we're measuring hundreds of biomarkers  and we're tracking them and so if something has   the evidence to get into the conversation  we look at it but definitely the you know   um a blueprint is different in that we're we're  so focused on this specific objective that leaves   a lot of people confuse what their weight what  abouts and um they don't understand how we're   guiding our objectives on this thing yeah yeah and  and I'm curious you know from from the blueprint   standpoint you talked about the kernel which  is obviously a piece of technology that you're   using for your brain I mentioned the Hyperbaric  and the pemf for example but if there are there   any Technologies whether it be for Recovery or  for longevity or for immunity or anything else   that you that you use on a regular basis I mean  I guess the yeah the major pillars we've got diet   the pills we've got the prescriptions  which is rapamycin form in a carbos I'm   taking uh Alpha estradiol 17 out the  E2 okay which is the non-feminizing   um estrogen yeah um those are the big ones yeah  that we're doing and then exercise and sleep   um yeah so so you don't you don't use anything  like uh you know because you hear a lot of people   in the longevity world including myself of course  I've talked about this before hyperbaric chamber   for example or you know infrared sauna or like  heat cold therapy modalities like that do you   mess around with any of that stuff we just  completed a an extensive look at Hyperbaric   and we couldn't find the evidence to do it it  in our analysis it appeared it appeared as if   it was interesting for acute uh um injury but we  couldn't find it for Rejuvenation um and so we we   did move forward with it yeah yeah I I think that  from from a tissue oxygenation standpoint it has   some utility and this is this is for me based on  just n equals one anecdotal information because   on the Tuesday and Thursday and Saturday that  I do breath work it's kind of like the bonding   activity that I do with my sons so I have 15 year  old twin boys and we go into the sauna and just   sweat our eyeballs out and do anywhere from 20 to  45 minutes of breath work and we especially focus   on the inhale locks and the exhale locks whenever  I'm using the hyperbaric chamber regularly I get   an extra 30 to 40 seconds on my exhale and  typically an extra 10 to 20 seconds on my   inhale so I know there's something going on from  an oxygenation standpoint even though I'm using   a even a home unit that only goes up to about 1.5  atmospheres and I think for me the other thing is   I I used to have one of those float tanks you've  probably seen those before in it yeah yeah the   upkeep on it was horrific but it was nice to be  locked away with nobody being able to bug you for   me the hyperbaric chamber since I'm using that in  the afternoon for relaxation is kind of similar   you got to zip yourself up you can't hear anything  outside and it's almost like a self-inflicted   sensory deprivation chamber and there's something  about Yoga Nidra or self-hypnosis or these light   sound stimulating machines that when combined  with the oxygen mask just allow you to check   out and drop ruminating thoughts almost right away  so it for for me it's a very very relaxing session   for the day yeah yeah then I would imagine people  visiting you you're like uh PT Barnum's you know   circus like coming to your home with all your  stuff with your favorite cage and not I'm sure   it's gonna be very exciting for people to see  every all the infrastructure you've built for   yourself what do people uh what what opinions we  are people expressing yeah I mean typically like   if I'll have a podcaster come to my house to to  record a show or company over they do what we do   you know they do what the family does so you know  I'll lay them out on like the sound healing table   and turn the pmf mat on and let him kind of do  like a little 15-20 minute Journey on that they'll   climb in the hyperbaric chamber for their naps  they use this thing called a biocharger in the   basement that it's like an electrical medicine  modality you know before dinner will typically   have like breath work parties in the sauna and  then go jump in the cold pool and you know they'll   use the Vesper and the different machines so it's  just kind of it's kind of fun it's just like a   wacky adventure and you know people inevitably  wind up feeling pretty good but of course you know   about that out like we meet for family meditation  every morning at 7 30 and Family Music time and   Story Time and prayers and more meditation in  the evening we have many many special comings and   goings as a family you know at 7 pm all work gets  shut off and we just have this massive glorious   family dinner playing games talking playing table  topics Etc and you you're no doubt familiar with   a lot of the longevity enhancing effects of  just not being lonely right and prioritizing   relationships so like from a softer side of things  do you do you focus on much of that like like the   relationship or the happiness piece from a more  psychological or spiritual standpoint I do yeah   my community has been I've kind of been throughout  different communities in my life I was raised in   a deeply religious community that was actually  pretty amazing to be inside the only As I Grew   Older I kind of learned the trade-off where if  you're in a certain group there's an out group   in group good out group bad you know or like you  want the outcome to become the in-group and then   I've kind of moved throughout various communities  throughout my life and I feel like I'm now in   a good spot where I'm creating a new community  around this new way of being it really takes a lot   of synchronization because if I'm going to bed at  eight or eight thirty a lot of the activities that   our societal Norms uh would just not be conducive  and so building Community around people who are   also on the same page has been really great so I'd  say it's been nice to settle in because then uh   basically I've had to get a re-synchronization  with people who are cool with this kind of   thing and uh I'm there now so it's been a nice  recalibration yeah what's it like with your kids   like are they joining in a lot of these activities  with you are they still preparing their own meals   or how do you align this with your children that  you know real quickly the reason I ask is like at   our house it's kind of like the shoemaker's wife  wears no shoes like my wife doesn't have anything   on her side of the bed for sleeping she's very  analog like you you know my sons will you know   sometimes take some of the supplements that  I set out for them and encourage them to take   based on some of the genetic testing that they've  done but I mean they're eating cinnamon rolls and   Mom's sourdough bread and pretty carboholic diet  all day long whereas I'm kind of Keto and you   know the family kind of sort of watches what  I do but doesn't engage with that my much of   it how's it look like in in your house yeah um my  son my 17 year old basically does everything I do   uh which is great uh I he does this by choice so  he's invited to participate and I'll support him   but it sounds like you do the same thing I do I'm  pretty hands off yeah uh but I'd say in the house   we don't have anything that one can be naughty  with like if you go into the pantry and you're   feeling naughty you can drink olive oil or take  some supplements or yeah or some dirty some dark   chocolate dark chocolate you could be a little  naughty yeah okay yeah 100 yeah you're exactly   right 100 dark chocolate but it's just nothing and  so that's one of the rules I have in the house is   uh we just don't want to keep that stuff around  because it's just no good yeah but yeah I mean I'd   say the the the family you know they all have  their different uh they're in their different   places in life different priorities they're  dealing the best in the circumstances they're   at and um but generally my son and I we're kind of  in synchronization on doing this together yeah and   I know people are gonna ask so I'm going to beat  him to the punch are you particularly selective   about your olive oil and your chocolate and if so  what kind of metrics do you look for uh yes so we   for extremely particular about everything and so  we think about this uh really as five levels so   if if you start at the level one you say chocolate  is good for you that may lead someone to believe   a Snickers bar is okay because at least some  portion of that bar is chocolate level two is dark   chocolate level three is dark chocolate on Dutch  level four is dark chocolate untouched without   heavy metals and the fifth is dark chocolate  untouched heavy non heavy metals with high   polyphenol and so we with everything thing we do  everything is five layers deep and so nothing gets   a cursory look for every single protocol and so  yeah we Source our chocolate and olive oil from   all over the world it's been really hard to find  the performance specs on those things it's so hard   so that we're actually going to we sent blueprint  uh became better known we're going to make these   available as products because we ourselves had so  much difficulty trying to find the product specs   that we needed ourselves yeah we're just gonna  make it easy for others but yeah those two are   such a important inputs of diet and they're so  hard to get yeah yeah and when you say untouched   just for people who might raise an eyebrow  and I understand what that is what's that mean   so there's an optimization alkaline  alkalinization process that can happen   that can eliminate a lot of the um benefits and  so uh there's a way the chocolate needs to be   uh managed so you get the highest nutritional  value uh-huh okay and they do it to eliminate the   bitterness okay I got what was the last time you  had me or have you always been plant-based eater   no I was uh I meet my whole life up until two  years ago okay so yeah blueprint I guess uh I   I kind of playfully say a blueprint is the most  uh is the best diet ever created for health in   history and if you want to prove me wrong  do so with your data so I do so like with   a half smile of like basically we've tried  to create this diet which produces perfect   biomarkers and we're just looking at the data and  nothing else there's no tribalism there's there's   um no opinion we're just watching the data and in  doing that um I did Express a preference that we'd   be plant-based so it just it does not mean that  meat is bad it doesn't mean that it can't be done   with meat it doesn't mean that meat's not better  it just means I express the preference as I said   is it possible to find evidence uh is there is not  fun is there is there evidence in the world that   would allow us to build this protocol and could  we achieve basically perfect biomarkers across   hundreds of very variables by doing this yeah and  so uh yeah that's that's it so just a preference   on my side but I would love to see someone else  do it on meat and see what data it produces yeah   that'd be interesting you know I didn't um you  know I've been thinking about that myself because   I've seen your protocol and of course as I've  alluded to have some different things that I do   but the Meat part of what I do is is what I would  consider to be a very healthy approach to me very   glycine-rich including a lot of organ Meats a lot  of bone broth a lot of really clean fatty fish and   really not very much methionine Rich meat I don't  do a lot of red meat I don't do a lot of you know   the Dirty Bird the poultry like for me it's a lot  of bone marrow bone broth organ Meats fatty fish   and and clean products primarily but you know it  kind of kind of makes me think about this idea   of like biochemical individuality you know and  certain people obviously responding differently   to different protocols you know if someone were to  come to you because it sounds like maybe they have   I mean like hey I want to follow the blueprint  protocol A to Z do you ever consider about   their body perhaps responding differently to the  supplement regimen or the dietary regimen or the   exercises than than you yeah of course yeah so the  blueprint is basically just a a demonstration of   evidence and measurement that's it it's just  saying let's have a discussion on what we do   and why we do it based upon data that's all I'm  trying to do okay and so just like eliminate   human opinion eliminate tribal Warfare just look  at the data and the data is the strongest thing   we have because we know where optimal clinical  outcome ranges are for uh we know that that data   is very good yeah it's a really just it's trying  to move health and wellness away from a religious   style uh infighting and tribalism warfare between  humans right and to be a dispassionate scientific   Endeavor of what actually achieves the results  that we care about so if somebody were like I   don't know riding on an elevator with you  maybe a little bit longer than 30 seconds   um and you were to be able to tell them hey these  are no matter whether or not you follow like   some of the nitty-gritty details of the blueprint  diet these are the huge wins behind the blueprint   protocol for example you've established that  sleep is one would there be others that you're   just like yeah these are non-negotiables yeah I  would say actually the most powerful anti-aging   protocol is to stop self-aided destructive  behaviors we are a society that is addicted to   um self-destructive behaviors so eating too much  eating junk food not prioritizing sleep skipping   exercise infinite scroll binge uh watching content  smoking drinking and so a lot of people of course   I think we all intuitively feel that we're kind  of helpless against our own selves that if we get   ourselves in a situation where our mind gets  to decide whether we do this naughty thing or   not we're going to lose most of the time and that  we're just we're unreliable creatures uh just by   by default and so if we say if we subconsciously  process that we say well if we're not reliable we   ignore it and we try to bury it but I'd say that  even more positive in trying to take a supplement   or two or this or that thing is to try to stop the  self-destruct Behavior so most of the time as you   probably experienced yourself is when I talk about  blueprint you get these very common responses of   but wait what about and then the person brings  their their thing to you that they're interested   in right and then secondly is like you know what  is your opinion versus NR nmn and then when I get   into the debate of you know like some specific  thing or the famous will X Y or Z break my fast   yeah exactly it's like you you get these you  get the same questions every time meanwhile   um and this is nothing about them this is like  me too right you've got a bag of Doritos in your   arm it's 3 A.M and you can't stop you know  watching videos or whatever and so the the   thing really that I found to be most powerful  for me in my life was getting control of my   own self-destructive Behavior gave opened up  everything else but uh it's not something I   could have fixed by trying to cover it up by some  positive things I really had to stop it it's root   yeah so it sounds like to me more more of an  Omission approach in the commission approach it's   less of the do this and take this supplement than  don't do these specific self-destructive behaviors   exactly I mean I I would say if you put  these if you look at these things and try   to see what are where are the power laws  and everybody wants the power laws yeah   um I'd say my guess would be the power laws are  in stopping bad things yeah and that that makes   sense you mentioned like Doritos so obvious I  mean there are biggies that I think most people   are aware of ultra processed foods vegetable oil  poor sleep are there destructive behaviors that   you think fly under the radar or that more people  should at least be aware of so actually I'm in a   couple weeks time I'm I'm wanting to get a group  of people together like maybe a few hundred people   and working on people eliminating sad from their  life self aided destruction and so we could start   with the basics we all agree upon like eating  junk food is not good eating too much food is   not good skipping sleep is not good it's keeping  exercise is not good so like just like we're all   cool there and then there's like a second  layer where it's gray area you know like   is social media engagement good or bad for how  long what ways like you know there's gonna be   a lot of disagreement and the science isn't that  great and then gaming is that good for how long   what types like the same thing but basically just  try to refocus the Health and Wellness Community   uh counterintuitively away from positive you  know actions of taking supplements or doing   this and that and moving in the other side of  stopping bad things and I want to have five   different behavioral therapy coaches present their  different schools of thought of whether it be CBT   or something else and then they present their  school thought and say like I uh you know this   is my methodology this is my practice here's what  I do if this is interesting to you and it appeals   to you for your personal time come hang out  with me for a month and then we just do this fun   experiment where we just try to bring awareness  to how many things are we all doing in our daily   lives and I would say the easy bifurcation is  if an activity accelerates your speed of Aging   it's self-aid or destruction if it slows your  speed of Aging it's rejuvenate of a nature and   because we've been using this so much in our own  work you're basically just looking at information   Theory are you causing entropy to happen uh like  in accelerated Pace or not yeah are you calling   it causing information loss in your biological  systems outside of that we can put other abstract   layers on top and say gaming blank social media  blank whatever but really if you're just getting   a biochemical reaction accelerate or Slaughter  and aging period and you have a fork and you   point in different directions but to me that  would be really cool that was the thing that   got me on this path is getting my head around  self-driving behaviors because no matter how   many times I woke up in the morning I was like  I'm gonna exercise I'm gonna eat well all day   I would just blow it you know like in some moment  of weakness everything will go out the door and so   um maybe others will experience something similar  maybe not but that's something to try yeah two two   people that come to mind they'll be interesting  from a researcher's standpoint well one one a   researcher one more of an author would be a BJ  fog I don't know if you've looked into some of his   work on tiny habits I think he's at Stanford and  then uh author Mark Manson who's obviously written   a lot about you know habit and willpower etc  those two guys are both the the interesting uh as   a as a part of that and obviously from an entropy  standpoint you no doubt have to take into account   to a certain extent hermetic factors right like  if I stay in the infrared sauna or the cold bath   or

2023-05-25 21:40

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