I Condensed All of Bryan Johnson's Health Info into an Actionable List - Here It Is

[ActualMax]

- I copied all of the transcripts of Bryan Johnson (anti-aging/longevity guru) and his videos into chatGPT.

- I generated the actionable steps that you can take to improve your health from that information.

- I'm aware of the rule against ChatGPT generated content, but I found this list to be pretty helpful for myself.

- So here it is if you guys want it:

Spoiler

Home & Environment​

• Shoes: Leave them at the door (cuts 85% of contaminants).
• Air:
  • Use air monitors (PM2.5, CO₂, VOCs).
  • Upgrade HVAC to MERV 13 filter (if system allows).
  • Add HEPA air purifier in bedroom.
• Water: Install a reverse osmosis filter and test water monthly.
• Kitchen:
  • Swap non-stick pans → stainless steel or cast iron.
  • Replace plastic containers → glass, wood, ceramic, or steel.
  • Replace gas stove → induction.
  • Avoid scented sprays/air fresheners (VOC risk).
• Light:
  • Install UV-blocking film on windows.
  • Get sun in mornings/evenings, use sunscreen/hats midday.
  • Use red light bulbs at night to prep for sleep.
• Bedroom/Sleep:
  • Blackout curtains or eye mask.
  • Pink noise machine for steady sleep.
  • Run HEPA purifier at night.
  • Keep router/Wi-Fi outside bedroom.

Daily Routine​

• Wake early (~4:30 a.m.).
• Track: weight, body composition, resting heart rate, sleep quality.
• Morning light: 10,000 lux lamp or morning sunlight.
• Hydration: drink filtered/rematerialized water.
• Supplements: creatine, glycine, Ca-AKG, antioxidants, adaptogens.
• Breakfast: protein + collagen + olive oil + berries (≈1.6 g protein/kg/day).
• Exercise: 1 hour daily (strength, cardio, balance, flexibility).
• Sauna: 20 minutes at ~200°F several times/week.
• Recovery: red/near-infrared light therapy, occasional HBOT if accessible.
• Eat early: finish last meal well before bed to lower resting HR.

Testing & Tracking​

• DEXA scan → body fat %, bone density, asymmetries.
• VO₂ max & lactate test → aerobic/anaerobic fitness.
• Grip strength test → predictor of mortality risk.
• Blood tests → inflammation (hsCRP), epigenetic age, organ function.
• Skin scans → sun damage, mole tracking.

Bone Health​

• Protein: 1.2–2.2 g/kg daily.
• Minerals: calcium, magnesium, boron, phosphorus.
• Vitamins: D + K2 for calcium absorption.
• Exercise:
  • Resistance training (squats, lunges).
  • Plyometrics (jumping/hopping).
  • Weighted cardio (stairs, hiking).
  • Power moves (kettlebell swings).
• Sleep: prioritize deep sleep for bone repair.

General Rules​

• Build autopilot systems (filters, blackout curtains, meal routines).
• Focus on big wins first: sleep, water, air, food quality.
• Lower resting HR before bed → best single hack for better sleep.
• Every calorie must “fight for its life” (choose only nutrient-dense foods).
• Improvements compound over time — Johnson took 5 years to build his system.

 

[Milly477]

Lmao who listens to that vegan faggot

 

[Snowskinned]

His advice is very good if you wanna look like a woman on chemotherapy

 

[Bryce]

His advice is very good if you wanna look like a woman on chemotherapy
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Looks like the pinnacle of health and youth to me

 

[Snowskinned]

Looks like the pinnacle of health and youth to me

He looks healthier than Bryan tbh. And his diet is much simpler - vodka, sigs and some fast food once in a while

 

[llane9]

dudes a quack

 

[Gonthar]

• Shoes: Leave them at the door (cuts 85% of contaminants).
• Air:
  • Use air monitors (PM2.5, CO₂, VOCs).
  • Upgrade HVAC to MERV 13 filter (if system allows).
  • Add HEPA air purifier in bedroom.

Sounds like a way to weaken your immune system and invite allergies and all sorts of problems by trying to keep your environment as clean and sterile as possible, the Amish and people who live in rural areas near animals, dust and are regularly exposed to bacteria have much stronger immune systems compared to city folks who live in much cleaner environments.