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Weekly · Sunday Morning

Five longevity claims.
Worth your time.
Every Sunday.

Last Sunday

Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

5 audits·1 verdict change·0 affiliate links·Every Sunday

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Why You're Always Tired — Whalespan

Content›Video›Why You're Always Tired…

Why You're Always Tired

Bryan Johnson11m · 2024-10-16

Claims Made

20

Claims Supported

16

Support Rate

80%

Support rate

16 of 20 claims supported

16 supported4 partial / not

Claims from this content

18

✓Well SupportedIt is preferable to miss calories for the day than to eat later, as late eating negatively impacts resting heart rate and sleep.✓Well SupportedReducing light exposure in the last hour before bed by dimming lights to 5 lux, deep orange/red, promotes sleepiness and supports the natural release of melatonin.✓Well SupportedDaily exposure to sunlight for 15 minutes is recommended for circadian entrainment.✓Well SupportedExperimenting with eating the last meal of the day progressively earlier, starting at 2 hours before bed and extending to 5 or 6 hours, is recommended to improve sleep.Well Supported

More from Bryan Johnson

Bryan Johnson's Blueprint Rapamycin Protocol

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AV

A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

NP

N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Screens should be turned off 60 minutes before bed and replaced with relaxing activities.

✓Well SupportedSleeping in a well-ventilated, cool bedroom with a temperature around 20°C is recommended.

✓Well SupportedUsing an eight Sleep mattress with temperature regulation, set to 71°F during deep sleep and 73°F during REM sleep, can optimize personal sleep temperature.

✕Not SupportedLate-night eating spikes nighttime glucose and insulin, elevates heart rate and core temperature, and disrupts deep sleep.

◐Partially SupportedMinimizing noise in the sleep environment with sound machines or earplugs is important for preventing sleep interruptions.

✕Not SupportedConsuming stimulants too late in the day can negatively impact sleep.

✕Not SupportedNot having a wind-down routine can negatively impact sleep.

✓Well SupportedUsing software like Flux to reduce blue light from monitors in the evening can be beneficial for sleep preparation.

✓Well SupportedElectronics should be avoided for at least one hour before bedtime.

◐Partially SupportedEating the last meal of the day at 11:00 a.m. is associated with the best sleep quality.

◐Partially SupportedImplementing a wind-down routine helps transition from work mode to sleep mode by acknowledging and deferring thoughts or responsibilities to the next day.

◐Partially SupportedAddressing environmental noise disruptions through communication with neighbors can improve sleep quality.

◐Partially SupportedTemperature-controlled mattresses can be challenging to adapt to when traveling.

◐Partially SupportedBryan Johnson stopped consuming caffeine and alcohol because they disrupted his mood and led to instability.