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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 Evening Routine - Top 1% Sleep Ranking — Whalespan

Content›Video›My Evening Routine - Top 1% …

My Evening Routine - Top 1% Sleep Ranking

Bryan Johnson32m · 2023-05-18

Claims Made

67

Claims Supported

60

Support Rate

90%

Support rate

60 of 67 claims supported

60 supported7 partial / not

Claims from this content

47

✓Well SupportedThe speaker generally eats within a six-hour window, consuming two meals in the morning and early afternoon, and then fasting for the remainder of the day.✓Well SupportedSleep should be treated as a non-negotiable aspect of health that requires active management rather than passive acceptance.✓Well SupportedMeasuring jugular vein blood flow in different sleeping positions and with various pillow configurations can identify optimal sleep postures and pillow types.✓Well SupportedMulti-spectral imaging provides 8-10 different skin biomarkers.Well Supported

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A. Volkovreader

4h

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

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N. Park

2d

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

✓

The speaker takes 81 milligrams of aspirin three times a week.

✓Well SupportedKeeping the bedroom as dark as possible using blackout curtains and an eye mask can improve sleep.

◐Partially SupportedThe speaker was diagnosed with hypothyroidism at age 21 and takes levothyroxine and Armour Thyroid daily.

✓Well SupportedEnsuring the bedroom is completely dark is important for good sleep.

◐Partially SupportedThe speaker takes four to five doses of melatonin per day, including upon waking, with meals, and before bed.

◐Partially SupportedA 2mg testosterone patch is applied daily to offset a 2000-calorie restriction and maintain normal testosterone levels.

◐Partially SupportedBilateral jugular vein stenosis impedes blood flow from the brain and is associated with white matter hyperintensities and intracranial pressure.

◐Partially SupportedLasers are more impactful for improving skin age than lotions and creams.

◐Partially SupportedHigh white matter hyperintensities can be caused by blocked blood flow from the jugular veins.

◐Partially SupportedWhen all meals are eaten by noon, resting heart rate is between 45 and 50 bpm, and a good night's sleep is highly likely.

◐Partially SupportedThe speaker monitors and filters air quality in every room of his house.

◐Partially SupportedThe speaker takes a weekly pill regimen for two weeks at a time, including morning and lunch doses, and tabs for any missing nutrients.

✓Well SupportedWearing blue light blocking glasses before bedtime helps log a perfect night's sleep.

◐Partially SupportedA consistent nightly routine, including a wind-down period and a fixed bedtime, is crucial for prioritizing sleep.

◐Partially SupportedGoing to bed while ruminating on the day's stressors leads to poor sleep quality.

◐Partially SupportedPrioritizing basic health practices, such as sleep, has made life more enjoyable and improved the speaker's emotional regulation.

◐Partially SupportedSpending an hour each night with a partner before bed, engaging in activities like reading and talking, is a valued part of the routine that prepares for sleep.

◐Partially SupportedThe speaker uses a device called Pulsetto around the neck for 10 minutes before bed to improve HRV.

◐Partially SupportedAn oral hygiene protocol includes brushing teeth for one minute and 37 seconds with tea tree oil, followed by tongue cleaning.

◐Partially SupportedOrganizing and structuring daily activities can eliminate the need for conscious thought in their implementation.

◐Partially SupportedLaser treatments can be used for facial imperfections, scars, and hair growth.

◐Partially SupportedEstablishing a consistent routine stabilizes oneself and leads to a more enjoyable and productive existence.

◐Partially SupportedAddressing sleep and oral care can significantly improve mood, life enjoyment, and overall well-being.

◐Partially SupportedHeart rate variability (HRV) is a significant biomarker for health and wellness, with higher HRV associated with younger age and lower HRV with older age.

◐Partially SupportedThe speaker's heart rate variability (HRV) has nearly doubled over the past couple of years, increasing from the low 30s to the low 60s.

◐Partially SupportedA rigorous oral care routine including flossing, water picking, and tea tree oil can lead to improved oral health markers.

◐Partially SupportedAchieving a high sleep score requires a stable and steady nervous system, free from stress, to avoid accelerating aging, disease, and decline.

◐Partially SupportedOral care is interconnected with brain health and microbiome health.

◐Partially SupportedPoor diet and chronic stress can negatively impact oral health, causing gum recession and detachment.

◐Partially SupportedThe speaker uses an inner ear device to take body temperature upon waking.

◐Partially SupportedThe speaker is trialing theta waves for improved sleep and HRV, noting immediate positive effects.

◐Partially SupportedUsing a Parisim device for 30 minutes in the morning and evening can stimulate the vagus nerve to improve heart rate variability.

◐Partially SupportedMediocre sleep quality can alter one's perception of problems and solutions, impacting cognitive function and emotional state.

◐Partially SupportedThe speaker engages in HRV therapy using a device and light exposure that mimics sunlight.

◐Partially SupportedGrounded sheets may modulate body temperature throughout the night.

◐Partially SupportedGetting basic health practices right significantly improves life enjoyment, personal relationships, and contribution to the world.

◐Partially SupportedOptimizing basic health practices yields a high return on investment for conscious existence.

◐Partially SupportedA specialized mouth device that immobilizes the jaw can help arrest bruxism.

◐Partially SupportedThe speaker is using a spirometry device to measure lung health and rebuild lung function after COVID-19.

◐Partially SupportedA hair concoction is being experimented with to reduce gray hair by 30-50%.

◐Partially SupportedThe speaker uses a Sense8 device, worn on the chest to interact with the vagus nerve, for health optimization.

◐Partially SupportedThe speaker uses Skull Candy headphones without noise cancellation for audio cardio, targeting frequencies between 4000 Hz and 12000 Hz, to address hearing loss.

◐Partially SupportedUsing an eTear 100 device on the side of the nose to stimulate a nerve has improved tear production for dry eye condition, reducing the need for eye drops from five times a day to twice a day.