Tips from Bryan Johnson’s Blueprint to Help You Live Forever (or at Least Longer)

What if you could slow down aging—or even reverse it? Tech entrepreneur Bryan Johnson is testing the boundaries of science to answer that question. In his newly released Netflix documentary Don’t Die, Johnson shares his ambitious journey through the Blueprint program, a data-driven lifestyle designed to optimize every part of his body—from his brain and skin to his internal organs—in an effort to extend both lifespan and health span.

The documentary dives deep into the cutting-edge science behind longevity, offering a glimpse into Johnson’s rigorous routine and the groundbreaking research guiding his decisions. While his approach is incredibly strict, many of his strategies are rooted in accessible practices that anyone can adopt. Here are 7 key tips inspired by Bryan Johnson’s Blueprint to help you live healthier, longer—and maybe even forever (well, almost).

1. Prioritize Quality Sleep

Sleep is the cornerstone of Bryan Johnson’s longevity plan, and for good reason. Science shows that deep, restorative sleep plays a critical role in repairing cells, clearing toxins from the brain, and regulating hormones like melatonin and growth hormone, which are essential for health and aging. Poor sleep, on the other hand, has been linked to accelerated aging, inflammation, and chronic diseases like heart disease and diabetes.

How to Implement:

• Stick to a regular sleep schedule, going to bed and waking up at the same time every day. This trains your body’s internal clock, or circadian rhythm, for optimal functioning.
• Create a sleep-friendly environment: invest in blackout curtains, reduce noise, and keep your bedroom cool (around 65°F or 18°C is ideal).
• Avoid screens an hour before bed, as blue light can suppress melatonin, the hormone that helps you sleep.

2. Eat Like Your Life Depends on It

Johnson’s diet is one of the most critical parts of his routine. He eats a strict plant-based diet designed to minimize inflammation, regulate blood sugar, and provide all the nutrients his body needs without overloading it with calories. Caloric restriction and nutrient-dense diets have been shown in studies to extend lifespan in animals by reducing oxidative stress and improving cellular repair mechanisms.

How to Implement:

• Focus on whole, plant-based foods like vegetables, fruits, legumes, nuts, and seeds. These are rich in antioxidants, fiber, and essential nutrients that protect against aging and disease.
• Minimize processed foods and added sugars, which can contribute to chronic inflammation and insulin resistance.
• Practice mindful eating: eat slowly, stop when you’re full, and avoid snacking late at night to give your body a break from constant digestion.

3. Move More (But Be Smart About It)

Exercise is one of the most powerful tools for longevity, and Bryan Johnson incorporates targeted workouts into his daily routine. Regular physical activity improves cardiovascular health, maintains muscle mass, and boosts mitochondrial function—the “powerhouses” of your cells that produce energy. Importantly, Johnson’s plan focuses not just on intense exercise but also on recovery, avoiding overtraining that can stress the body.

How to Implement:

• Aim for a mix of aerobic exercise (like walking, running, or cycling) and resistance training to build strength and endurance.
• Include mobility and stretching exercises, like yoga or Pilates, to maintain flexibility and reduce the risk of injury.
• Stay consistent: even just 30 minutes of movement a day can significantly improve your health and longevity.

4. Protect Your Skin—From the Inside Out

Bryan Johnson’s Blueprint includes meticulous skincare, not just for aesthetics but because your skin is a key indicator of overall health. UV damage, pollution, and oxidative stress are major contributors to skin aging. Johnson combines topical treatments with internal strategies, like consuming foods rich in antioxidants, to protect and repair his skin at a cellular level.

How to Implement:

• Wear sunscreen daily, even in winter or on cloudy days. UV radiation is the number one cause of premature skin aging.
• Eat foods rich in skin-friendly nutrients like vitamin C (found in citrus fruits and bell peppers), vitamin E (nuts and seeds), and omega-3 fatty acids (flaxseeds and walnuts).
• Stay hydrated—your skin reflects how well your body is hydrated overall.

5. Monitor Your Health Data

A unique aspect of Bryan Johnson’s routine is his use of data to guide every decision. He undergoes regular blood tests, and imaging scans, and even measures his organ function to ensure every part of his body is performing at its best. While most of us don’t have access to such advanced testing, you can still track key health markers to stay ahead of potential issues.

How to Implement:

• Schedule annual checkups with your doctor and monitor basic markers like blood pressure, cholesterol, and blood sugar.
• Wear a fitness tracker to keep an eye on metrics like heart rate, sleep quality, and daily steps.
• Keep a journal of how certain habits (diet, exercise, stress) affect your energy, mood, and overall health.

6. Commit to Mental Health and Stress Reduction

Longevity isn’t just about physical health—it’s also about mental resilience. Chronic stress accelerates aging by increasing levels of cortisol, a hormone that can damage tissues and suppress the immune system over time. Bryan Johnson incorporates mindfulness practices like meditation to keep his mind sharp and calm.

How to Implement:

• Practice mindfulness or meditation daily, even if it’s just for 5–10 minutes. Apps like Calm or Headspace make it easy to get started.
• Spend time in nature, which has been shown to reduce stress and improve mental well-being.
• Prioritize relationships and social connections, which are linked to longer, healthier lives.

7. Reduce Toxins and Pollution Exposure

Bryan Johnson takes extra steps to reduce his exposure to toxins and pollutants, which can cause cellular damage and accelerate aging. Air pollution, for example, has been linked to respiratory and cardiovascular diseases, while microplastics and heavy metals can disrupt hormonal balance.

How to Implement:

• Invest in an air purifier for your home, especially if you live in an area with high pollution.
• Avoid smoking and limit alcohol consumption, as both accelerate aging at the cellular level.
• Choose natural, non-toxic cleaning and personal care products to reduce exposure to harmful chemicals.

The Takeaway

While Bryan Johnson’s Blueprint may seem extreme, it’s rooted in principles that science supports: sleep deeply, eat mindfully, move consistently, and prioritize both physical and mental health. You don’t need to follow his every step to see benefits—small, consistent changes to your routine can have a big impact over time.

Living forever might not be possible (yet), but by adopting these 7 longevity habits, you can maximize your health span and enjoy a longer, healthier, and more vibrant life. Remember, the journey to a longer life starts with the choices you make today!