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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

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My 2025 Longevity Protocol | FULL DAY — Whalespan

Content›Video›My 2025 Longevity Protocol |…

My 2025 Longevity Protocol | FULL DAY

Bryan Johnson6m · 2025-01-08

Support Rate

100%

26 of 26 claims supported

Support rate

26 of 26 claims supported

26 supported0 partial / not

Claims from this content

19

✓Well SupportedSixty-minute naps can be rejuvenating, providing approximately 52 minutes of deep sleep.✓Well SupportedBryan Johnson's sleep optimization schedule includes eating dinner at 4 PM, avoiding alcohol, and going to bed by 9 PM.✓Well SupportedA 6-minute red light cap therapy routine, applied with a blueprint serum and scalp scrubber, is part of Bryan Johnson's daily protocol for hair health.✓Well SupportedBryan Johnson limits sun exposure to early mornings or evenings when UV index is low, and stays out of the sun otherwise, using sunscreen when exposed.✓Well SupportedBryan Johnson's daily macronutrient intake is 2250 calories, with 130 grams of protein (~25%), 206 grams of carbohydrates (~35%), and 101 grams of fat (~40%).

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.

✓Well SupportedBryan Johnson consumes a breakfast including a 'blueprint stack', longevity mix, 4 pills, protein, collagen peptides, extra virgin olive oil, creatine, and berries.

✓Well SupportedBryan Johnson's exercise regimen includes 90 minutes of strength training, balance, stretching, and high-intensity interval training twice a week.

✓Well SupportedIncorporating 5 minutes of light activity every 30 minutes during focused work can enhance flexibility.

✓Well SupportedBryan Johnson undergoes hyperbaric oxygen therapy and focused shockwave therapy for his entire body.

✓Well SupportedBryan Johnson wakes up around 5 am and gets 10,000 lux light exposure for a few minutes.

✓Well SupportedBryan Johnson's second meal is 'super veggie,' a mix of lentils, broccoli, cauliflower, mushrooms, hemp seeds, garlic, and ginger.

✓Well SupportedBryan Johnson winds down his day with a 10-minute walk, time with friends/family, reading, meditation, or breathwork, and avoids screens and social media.

◐Partially SupportedBryan Johnson's third meal of the day typically includes a salad with chickpeas, pomegranate seeds, and guacamole.

◐Partially SupportedBryan Johnson uses a smart scale daily to measure body composition, weight, and arterial stiffness.

◐Partially SupportedBryan Johnson uses salicylic acid face wash to keep his face blemish-free.

◐Partially SupportedBryan Johnson stops drinking mineralized liquids around 4 p.m. to avoid nighttime urination.

◐Partially SupportedBryan Johnson prioritizes difficult tasks during his morning work hours due to increased openness, creativity, and speed.

◐Partially SupportedA desk setup allowing rotation between sitting and standing can maintain posture and increase alertness via blood flow.

◐Partially SupportedBryan Johnson measures body temperature, noting a 5°F drop over recent years attributed to metabolic efficiencies.