Bryan Johnson Shares 41 Longevity Recommendations distilled from millions spent on experimental protocol

Bryan Johnson posted a list of 41 longevity recommendations on X on May 12, 2026. "This is it. Everything learned spending millions on longevity," he wrote in the post, which was addressed "From: Your Immortal Unc and Auntie."

The 48-year-old spends over $2 million a year on his longevity protocol known as Project Blueprint. Johnson and his doctors have said the program restored his heart to that of a 37-year-old, tightened his skin to that of a 28-year-old and restored his lung capacity to that of an 18-year-old.

He takes 24 supplements including zinc, turmeric and lithium. He works out for 45 to 60 minutes every day. The routine combines moderate cardio, high-intensity intervals and a daily circuit of 30 familiar strength exercises.

The list begins with foundational sleep advice. Further items address daily movement and recovery. Item 41 concludes "Do less..." The post included a bonus recommendation to get blood checked. "Start here, it will change your life," Johnson wrote.

The 41-item list does not include Johnson's more eccentric health habits such as his experiment with a near-heroic dose of psilocybin mushrooms in November 2025. The recommendations cover nutrition, stress management and routine. They advise eating whole foods with an emphasis on vegetables, fruits, nuts, legumes and berries while avoiding added sugar, fried foods and anything from an American convenience store.

The list calls for walking after meals, getting sunlight shortly after waking, protecting skin from midday sun and maintaining a calm wind-down routine one hour before bed that may include a bath, reading or listening to music. Many items focus on minimizing environmental and behavioral stressors such as turning off notifications, limiting social media, avoiding plastic where possible and circulating air in rooms.

The recommendations form part of a broader daily schedule that treats the body as a clock that loves routine. Johnson maintains consistent morning and evening schedules, sleeps in a cold room, stands up straight, sees at least one friend per week and goes to the dentist regularly.