[0:00] Brian Johnson spends millions every year
[0:02] on his diet and program to delay aging
[0:06] and death. I'm going to show you how to
[0:08] do it for free. Brian Johnson is the
[0:10] eccentric millionaire creator of Don't
[0:13] Die, a program aimed at slowing down or
[0:17] even stopping the aging process. A major
[0:20] part of the program is a carefully
[0:22] designed diet. But when you strip it
[0:24] down and you take away all the flash,
[0:27] the most powerful points of his diet are
[0:30] not the expensive parts. They're not
[0:31] some secret for millionaires that is
[0:33] beyond your grasp. They're things you
[0:35] can easily replicate in the comfort of
[0:37] your own home for no extra cost. In
[0:40] fact, if you follow what I'm about to
[0:42] share with you, you might even save
[0:44] money. I received my PhD for research on
[0:47] aging and nutrition. And I've put
[0:49] everything I've learned over the years
[0:51] into designing my own diet to maximize
[0:54] health and delay death. And going over
[0:57] Brian Johnson's diet surprised me
[1:00] honestly because he gets a lot of things
[1:02] right. In fact, I think his approach
[1:06] beats a lot of popular influencers out
[1:08] there, including some that are doctors
[1:11] and scientists. But there's also a
[1:12] number of things about Brian Johnson's
[1:15] diet that are extremely controversial
[1:18] and that might not even be a good idea.
[1:20] So throughout the video, I want to focus
[1:22] on this question. When we remove all the
[1:25] branding and all the hype, which parts
[1:27] of his diet will actually deliver
[1:30] results for you, and how can you
[1:33] implement them as easily and as cheap as
[1:36] possible, and which other parts you
[1:38] don't need to waste time and money on?
[1:40] If you want more evidence-based
[1:42] breakdowns like this with no sponsors
[1:44] and no sales, subscribe. According to
[1:47] his website, Brian Johnson eats about
[1:50] 2,200 calories a day, a little over
[1:53] that, which puts him at a 10% caloric
[1:56] deficit. He explains in some of his
[1:59] videos that his philosophy is that every
[2:01] calorie in his diet needs to fight for
[2:04] its life. So, he's under consuming
[2:07] calories every day indefinitely into the
[2:10] future. And that is a really, really
[2:12] controversial strategy. I'll summarize
[2:15] everything we know on this topic real
[2:16] quick so you can make your own informed
[2:18] decision. When I was working on my PhD,
[2:22] caloric restriction was huge. We talked
[2:24] about it all the time and we did these
[2:26] experiments. You can calorically
[2:28] restrict animals in the lab like small
[2:30] worms or fruit flies or even mice and
[2:32] they do live longer when you do that.
[2:35] It's actually pretty impressive. But you
[2:37] keep these animals in an unnatural
[2:39] environment in the lab where they have
[2:41] access to unlimited amounts of very
[2:43] caloric rations. So we always wonder, we
[2:46] always have these discussions in lab
[2:48] meetings. Are we just rescuing the
[2:50] damage of over nutrition when we
[2:53] calorically restrict or are we actually
[2:56] extending the maximum lifespan of the
[2:58] species? In humans, studying aging is
[3:00] extremely difficult because it takes
[3:02] forever. There's one recent trial that
[3:04] actually tried to calorically restrict
[3:06] people for a couple years and they did
[3:08] see some benefit. Their blood work
[3:11] improved and this biomarker of aging,
[3:14] it's called an epigenetic clock that
[3:16] improved as well. So, it's suggesting
[3:18] that they're aging at a slower rate when
[3:21] they're calorically restricted. But the
[3:23] concern here is similar to the animal
[3:25] research because although these
[3:27] participants were not obese about half
[3:29] were overweight and the average body fat
[3:33] in the group was pretty high and in fact
[3:35] the participants that were calorically
[3:36] restricted lost some body fat. So are
[3:39] the benefits just because of the fat
[3:41] loss? Are we just rescuing the harms of
[3:44] over nutrition which has a lot of value?
[3:46] No one's arguing that. or are we
[3:48] actually extending the maximum lifespan
[3:51] of the human species, which is a
[3:52] completely different question. So, what
[3:54] does all of this mean for you? Well, if
[3:57] you have some excess body fat, like most
[3:59] Westerners do, then absolutely finding a
[4:02] way to restrict calories to moderate
[4:04] calories is going to be beneficial. And
[4:06] it doesn't have to be counting calories.
[4:08] There's many ways to do it. It will
[4:09] reduce your waist and your blood work,
[4:12] your cholesterol, your blood sugar, your
[4:14] blood pressure. Everything's likely to
[4:16] improve. But if you're already very
[4:18] lean, very low body fat like Brian
[4:20] Johnson is, and very physically active,
[4:23] and eat a very clean diet with no junk,
[4:26] then it's pretty uncertain if cutting
[4:29] calories even more beyond that is going
[4:31] to provide any benefits. And it could
[4:33] even cause some harm. Loss of muscle,
[4:36] loss of bone mass, hormone issues, or
[4:39] some things that could go ary. Brian
[4:42] Johnson does all kinds of blood work and
[4:44] tests all the time. So I imagine he's on
[4:46] top of that. But those are some
[4:48] theoretical concerns. And so personally,
[4:50] that's what I try to do as well. I
[4:52] absolutely dial down the calories to
[4:54] lose excess body fat to get to an ideal
[4:56] body weight and body composition. But
[4:59] once I'm there, I don't keep cutting
[5:01] calories for the rest of my life. I just
[5:03] maintain. So this is the first mindset
[5:05] shift in the video. So you don't
[5:07] necessarily want to just copy someone's
[5:10] anecdote bit by bit exactly. You want to
[5:13] understand is the benefit likely to come
[5:16] from the extreme behaviors or is it
[5:18] something more basic. Okay. But the next
[5:20] question is even more controversial and
[5:23] more relevant to you honestly and that
[5:25] is how does Brian Johnson distribute
[5:29] those calories in his diet? He gets
[5:31] about 25% of his calories from protein.
[5:34] 35% from carbs and 40% from fat. Right
[5:38] off the bat, this upsets every diet
[5:41] tribe on the internet. The low-faters
[5:43] think it's too much fat. The low carbers
[5:46] think it's too much carb. Leaving
[5:47] ideology aside, we want to look at this
[5:49] objectively based on the best evidence
[5:52] we have. Is this approach, is this
[5:54] breakdown likely to bring benefits for
[5:57] you? So, let's start with protein.
[5:59] There's basically two schools of thought
[6:01] out there on protein and longevity. One
[6:04] view is that you want to keep your
[6:06] protein very low to live long. And
[6:09] people often point to the work of Velter
[6:11] Longo. And the rationale there is when
[6:14] we eat protein, it induces IGF-1, this
[6:17] growth factor. And so it might cause
[6:20] cancer and speed up aging. And in fact
[6:23] on his website Longo proposes a pretty
[6:27] low range of protein intake of 73 grams
[6:30] of protein per kilo of body weight per
[6:33] day which is right under the RDA. A lot
[6:37] of people already complain the RDA is
[6:39] too low. Valter Longo's recommendation
[6:41] is to eat slightly below that at least
[6:44] until the age of 65. After 65 he
[6:47] recommends more. The other school of
[6:48] thought is the opposite that you want to
[6:50] eat high amounts of protein. This is
[6:53] championed by people like Peter for
[6:55] example. And the idea there is that with
[6:58] age we lose muscle mass. And so you want
[7:01] to be as muscular as possible in your
[7:04] middle age so that when that inevitable
[7:06] muscle loss comes we still hold on to
[7:09] enough muscle by our later ages. And so
[7:12] you want to eat a lot of protein to get
[7:14] a lot of muscle. That's basically the
[7:15] rationale. And Peter Retia on his
[7:17] website recommends from 1.6 to 2.2 g of
[7:22] protein per kilo of body weight per day.
[7:25] So it's about 2 to three times what
[7:28] Velter Longo recommends. So a huge
[7:30] spread. And Brian Johnson eats about 1.6
[7:33] g per kilo of body weight per day. So
[7:36] that's more than twice what Velter Longo
[7:38] recommends. And it's around the minimum
[7:40] that Peter Aia recommends. And I agree
[7:43] with Brian Johnson's approach. the
[7:45] evidence backs him up. And this is
[7:46] something I've changed my mind on over
[7:48] the years as the evidence evolved.
[7:50] During my graduate work, we published
[7:53] these experiments showing that you can
[7:55] restrict protein intake in model
[7:58] organisms like fruit flies and you
[8:00] extend their lifespan that way. But this
[8:02] hasn't really translated to humans. When
[8:05] we look at human data, we actually see a
[8:07] lower risk of mortality for some types
[8:09] of protein like plant protein for
[8:12] example or some animal proteins like
[8:14] fish. So this is saying that the problem
[8:17] is not really protein per se. It depends
[8:21] on the source. So I don't really find
[8:23] longu and the low protein school of
[8:25] thought very compelling. And as far as
[8:28] hypertrophy, we see that maximize around
[8:32] 1.6 six grams of protein per kilo of
[8:35] body weight per day. So that's roughly
[8:37] what I shoot for around Brian Johnson's
[8:40] range or the low end of Peter's range in
[8:44] that ballpark 1.5 1.6. And I pay more
[8:47] attention to the source of the protein.
[8:50] And this is what I recommend also for
[8:52] most people because most debates online
[8:55] on this topic put too much emphasis and
[8:57] too much focus on the amount of protein,
[9:00] which is not a problem for most
[9:02] Westerners, and not enough focus on the
[9:05] source of protein, which is a much
[9:06] bigger issue. So, we'll come back to
[9:08] this question. Right now, let's look at
[9:10] some of Brian Johnson's actual meals. I
[9:12] looked at his website. I looked at a
[9:13] number of his videos. The details vary a
[9:16] little bit, but it sounds like he eats
[9:18] about three times a day, which is
[9:20] normal. But all of his meals are shifted
[9:23] really early. He gets up before sunrise
[9:26] at 5:00 a.m. and he's done eating before
[9:29] noon.
[9:29] >> An hour and a half or 2 hours later, I
[9:31] will have my final meal of the day.
[9:33] >> That's right. He eats all of his meals
[9:36] before noon. So, he eats in roughly a 6h
[9:39] hour window and then he fasts the rest
[9:42] of the time. the other 18 hours or 17
[9:45] and 1/2 hours, something like that. This
[9:47] sounds so unusual and extreme enough
[9:50] that a lot of people think this is the
[9:52] secret sauce that will get you the
[9:54] benefits and maybe this is what we got
[9:56] to replicate. But is this backed by
[9:59] evidence? Fasting per se doesn't make a
[10:03] meaningful difference when you match for
[10:05] calories and for meals eaten. Whether
[10:07] you eat these meals more spaced out over
[10:10] the course of the day or more
[10:12] concentrated and then you fast the rest
[10:14] of the time doesn't seem to make much
[10:16] difference for body weight, metabolism,
[10:19] etc. That doesn't mean the fasting is
[10:20] useless. Some people like to use fasting
[10:23] as a strategy to reduce calories, to
[10:27] reduce the overall amount of foods eaten
[10:29] or to reduce snacking and it can be very
[10:32] powerful, very effective. It's just not
[10:33] the fasting itself that's delivering the
[10:35] results. On the other hand, this
[10:37] question of timing, so eating the exact
[10:40] same meals and same spacing, same amount
[10:42] of fasting, but the meals shifted
[10:45] earlier in the day versus later in the
[10:47] day, that has some evidence to back it
[10:50] up. Some studies find a benefit of
[10:52] eating our calories earlier in the day,
[10:54] morning and early afternoon. The effect
[10:57] is not huge. It's not seen in every
[10:59] study, possibly because it's relatively
[11:02] small, so you don't always see it.
[11:04] Bottom line, eating our calories earlier
[11:06] in the day. Everything else held equal
[11:09] might be a little better metabolically
[11:11] than eating them later in the afternoon,
[11:14] evening, and night. But don't forget the
[11:16] role of food quality and overall food
[11:19] quantity are much stronger. They easily
[11:22] trump this effect of timing. So, do I
[11:24] think you need to be doing this extreme
[11:26] version that he does? I don't. We don't
[11:29] have strong evidence to back that up.
[11:31] That you need to eat everything in a
[11:32] 6-hour window and be done by noon. If he
[11:35] likes it, that's fine. I personally
[11:37] don't do that. And I don't stress too
[11:39] much over timing. I try to eat most of
[11:42] my calories earlier in the day. I try
[11:44] not to have large heavy meals at night
[11:48] and that's about it. I don't lose sleep
[11:50] over the exact timing of meals and I
[11:52] don't do complete fasts after a given
[11:55] hour. Okay, you've made it this far.
[11:57] This is where we shift gears because
[12:00] we've dispelled a lot of the
[12:01] distractions. Now, we look at the exact
[12:03] foods he eats and this is where your
[12:06] benefit is likely to come from. One of
[12:08] his staple meals, he calls it super
[12:10] veggie. He's big on branding. I think
[12:12] this a business guy thing. It's
[12:14] basically a veggie bowl. It includes
[12:16] lentils, mushrooms, a number of
[12:18] vegetables, broccoli, cauliflower. So,
[12:21] this meal gets a lot of things right
[12:23] scientifically and for health benefits.
[12:26] Lentils are one of the best sources of
[12:27] protein out there. I have them all the
[12:29] time. They come with some fiber and they
[12:31] come with resistant starch. So, it's
[12:34] great for your gut. Lentils are also
[12:35] great for your blood sugar because
[12:37] they're low glycemic index due to the
[12:39] fiber. And then the cruciferous
[12:41] vegetables, the broccoli, the
[12:42] cauliflower, those are a good source of
[12:44] sulforophane, which is a powerful
[12:46] antioxidant. And then the seasonings he
[12:49] uses are all fantastic. Garlic helps
[12:51] lower blood pressure. Apple cider
[12:53] vinegar is good for your blood sugar as
[12:55] well. So yes, it's a great idea for you
[12:58] to include this type of meals in your
[13:00] diet. Most Westerners, it would be a
[13:02] godsend if they ate more meals like
[13:04] that. He also adds a tablespoon of extra
[13:07] virgin olive oil. high in polyphenols to
[13:11] this meal. Actually, he adds that to
[13:12] most of his meals. He's big on olive
[13:15] oil. In one of his videos, he even says
[13:16] extravirgin olive oil is his number one
[13:20] anti-aging food. That might be an
[13:22] overstatement, but yeah, the evidence
[13:23] for olive oil is great. It's good for
[13:26] the heart. It's good for your liver. You
[13:28] name it. Is olive oil uniquely good?
[13:31] Probably not. I mean, any of these
[13:33] healthy fats, avocados, walnuts, they're
[13:36] all great. We do have a lot of evidence
[13:38] for olive oil. It's been studied a ton.
[13:42] So, I would say our confidence level for
[13:43] olive oil is pretty high, but I wouldn't
[13:45] say it's the best fat out there. It's
[13:48] one of the great ones for sure. And he
[13:49] also adds some fermented foods that bowl
[13:52] like kimchi. Fermented foods are great
[13:53] for the gut. I'm a little more cautious
[13:56] with kimchi because it most of the
[13:58] kimchi brands are very high in salt. I
[14:01] don't know if he uses different one or
[14:02] if he makes his own lower in salt or
[14:04] not. Salt is another fascinating topic
[14:07] because Brian Johnson doesn't add any
[14:09] regular salt to his diet. Zero. Although
[14:12] one of his supplements contains some
[14:14] Himalayan pink salt. So he's not on zero
[14:17] added salt, but he doesn't add any to
[14:19] foods and none of the regular salt. So
[14:21] what does that mean for you? Do you have
[14:23] to add salt? Sometimes people ask me if
[14:26] we need to add some salt to foods. We
[14:28] don't need to add salt. We need sodium.
[14:30] Sodium is an essential nutrient, but the
[14:32] amount we need is actually pretty small.
[14:34] And sodium is included in all kinds of
[14:36] foods. Vegetables, animal foods, they
[14:38] all contain sodium. So you don't need to
[14:39] add salt to food. Now whether adding it
[14:42] is good or bad depends on the
[14:43] individual. Most westerners over consume
[14:46] sodium and their blood pressure is a
[14:48] little too high and they would benefit
[14:50] by cutting back. Although a lot of the
[14:52] sodium comes in ultrarocessed foods, not
[14:54] necessarily added at the table. But
[14:56] individually, some people see their
[14:58] blood pressure skyrocket when they add
[15:00] salt. Some people are much more salt
[15:02] tolerant. They can handle more. Some
[15:04] people even have inverse salt
[15:06] sensitivity. So you take away the sodium
[15:08] and their blood pressure goes up. It's
[15:09] unusual. It's about 10% of people, but
[15:12] it's a thing. So I think it makes sense
[15:14] when it comes to salt to personalize for
[15:16] your nature and your goals. And as for
[15:19] these fancy salts, the Himalayan pink
[15:21] salt and the Baja sea salt, it's mostly
[15:23] hype. We looked at this in a previous
[15:25] video. No matter where the salt comes
[15:26] from and what color it is, it's still
[15:28] going to be overwhelmingly sodium
[15:31] chloride, 98 or 99%. So, it's still
[15:34] going to have the same effects on blood
[15:35] pressure as regular salt. The argument
[15:38] for these fancy salts usually is the
[15:41] trace minerals, but when you look into
[15:43] this, and we covered that in that
[15:44] previous video, the amount of those
[15:46] trace minerals is minuscule. So, it
[15:49] really doesn't make a difference
[15:50] nutritionally. There's a study that
[15:51] quantified this. They estimated that in
[15:54] order to get a meaningful amount of
[15:55] trace minerals from pink salt, you'd
[15:58] need to get six times the maximum amount
[16:01] of sodium recommended. So for most
[16:04] people, that would just skyrocket blood
[16:06] pressure. It's stepping backwards. Save
[16:08] your money with these fancy salts. It's
[16:11] mostly hype. Take it with a grain of
[16:13] salt. Sorry. Just use regular salt. And
[16:15] if your blood pressure is high and you
[16:17] want to lower it, potassium salt is one
[16:20] option. That's actually evidence-based.
[16:22] That's what I use at home. Okay. Another
[16:24] example of meal that Brian Johnson gives
[16:26] is a sweet potato curry with quinoa. It
[16:29] includes sweet potato, quinoa, broccoli,
[16:32] cauliflower, green beans, and some
[16:35] seasonings and spices as well. So, his
[16:37] meals are definitely fiber richch.
[16:39] They're antioxidant rich. That he nails.
[16:42] There's no argument there. Just to
[16:44] illustrate this, a recent study asked
[16:46] which foods are more strongly linked to
[16:49] healthy aging, which they defined as
[16:52] preserving all aspects of health and
[16:54] living to the age of 70 without chronic
[16:56] disease. Fruits, vegetables, whole
[16:59] grains, unsaturated fats, nuts, legumes,
[17:03] and low-fat dairy were linked to better
[17:05] odds of healthy aging. And then trans
[17:08] fats, sodium, sugary beverages like soda
[17:12] and red and processed meats were linked
[17:15] to warons. And so, as you can see, Brian
[17:17] Johnson nails almost every item that
[17:21] study found with the exception of dairy,
[17:24] which we'll come back to. Now, this is
[17:27] where most content on longevity fails
[17:30] miserably because most people focus on
[17:33] details and fads and expensive
[17:35] supplements that give you little to no
[17:37] benefit. Whereas Brian Johnson's diet
[17:40] actually gets the fundamentals right,
[17:43] and that's what's going to deliver
[17:44] results. The irony is that Brian Johnson
[17:47] is often seen as a fad guy, but his diet
[17:50] actually snubs every fad. He's not
[17:52] scared of fats, but he chooses healthy
[17:54] fats. He's not carbopobic. He's not
[17:57] terrified of carbs, but he chooses the
[17:59] best sources of carbs, whole grains,
[18:01] legumes, fruits, and vegetables. So on
[18:04] that chapter, he aced it scientifically.
[18:07] One recent study estimated that a diet
[18:10] with whole grains, legumes, fish,
[18:13] fruits, vegetables, and nuts, if started
[18:16] at an early age, would extend life by
[18:19] more than 10 years compared to a
[18:20] standard American diet. And the largest
[18:22] gains would come from eating more
[18:24] legumes, more whole grains, and more
[18:27] nuts. So, we're starting to answer that
[18:29] initial question we posed in the
[18:31] beginning of the video. When we strip
[18:33] away all the hype and all the
[18:35] showmanship, what remains that's
[18:37] actually going to deliver you the
[18:39] results are some of the most
[18:41] sciencebacked foods on Earth. Okay. But
[18:43] there's an important question left for
[18:46] you and your diet. Brian Johnson doesn't
[18:48] include any animal products. He's not
[18:50] entirely vegan because he has a collagen
[18:53] supplement in there that is from animal
[18:55] origin, but his foods are all
[18:58] plant-based. So, do you need to do that
[19:00] to extend life and to avoid disease? He
[19:02] explains in some interviews that he's
[19:04] vegan by choice, not by need.
[19:06] >> I'm vegan by choice.
[19:08] >> So, he doesn't think that animal
[19:10] products necessarily harm you. And the
[19:13] science backs him up on that. For
[19:14] example, one study looked at Adventists
[19:17] from California, which are known famous
[19:19] for their longevity, and they separated
[19:21] them by diet. So, the omnivores, the
[19:24] vegans, the vegetarians, the
[19:25] pescatarians, and the pescatarians were
[19:27] actually the only ones that had
[19:29] significantly lower mortality than the
[19:31] omnivores. The other plantrich diets,
[19:34] the vegans, vegetarians, etc., they
[19:36] trended towards lower, but didn't reach
[19:38] statistical significance. And as we
[19:40] said, fish is generally linked to, if
[19:43] anything, lower mortality. So you don't
[19:46] have to be completely plant exclusive
[19:49] for health, for longevity, but you do
[19:51] want to have a diet that is high in
[19:54] fiber and high in plants. Now, his
[19:56] reason for eating a vegan diet is
[19:58] actually really interesting. He says
[19:59] that AI is about to dominate us real
[20:02] soon, and it's going to model its
[20:04] behavior on ours, on whatever it sees us
[20:07] doing. And so we want to show compassion
[20:09] over creatures that we dominate so that
[20:12] AI sees it and does the same thing to us
[20:15] and doesn't treat us like trash. It's an
[20:18] interesting argument. It's almost
[20:21] ethics for a self-s serving reason. You
[20:24] let me know your thoughts on that. Brian
[20:25] Johnson has also shared some of his
[20:27] favorite desserts or snacks. One is what
[20:30] he calls nutty pudding. It's basically a
[20:32] mix of nuts, seeds, berries with some
[20:36] cocoa, and some bee protein mixed in as
[20:39] well. So, a lot of healthy fats, a lot
[20:41] of antioxidants. Smart choices. No
[20:43] question about that. In addition to all
[20:45] of his food, he also takes a plethora of
[20:48] supplements. I mean, I think it's 50 or
[20:50] 100 different supplements a day. That's
[20:53] a an a whole video by itself. Suffice to
[20:55] say, for today, I don't take the
[20:57] majority of the supplements he takes. I
[20:59] don't think they have very strong
[21:01] evidence. I'll only touch on a couple
[21:03] exceptions. B12, for someone like him
[21:05] who's on an plant exclusive diet, you
[21:09] need a source of B12. I checked. He does
[21:11] supplement that. Vitamin D, he said he's
[21:13] not in the sun much. He doesn't eat
[21:15] dairy. He doesn't eat fish. So, there's
[21:16] no source of vitamin D in his diet. I
[21:19] checked. He supplements that as well.
[21:21] 2,000 international units a day. The RDA
[21:24] is only 600 for an adult, but 2,000 is
[21:27] fine. It's not a dangerous dose. He also
[21:29] takes an algae oil for EPA, DHA, these
[21:32] long form omega-3s. The evidence is not
[21:35] super convincing, but there's some
[21:36] evidence suggesting benefit or the
[21:38] brain, maybe the heart, particularly for
[21:41] people who don't have EPA in their diet.
[21:45] And algae oil has been shown to be
[21:46] absorbed just fine, just like fish oil.
[21:49] And it might actually be cleaner, lower
[21:51] in contaminants because of the way the
[21:52] algae are grown. As for organic or
[21:55] conventionally raised, and this might
[21:57] surprise you, he is pretty cynical about
[22:00] organic food, he doesn't buy that it's
[22:03] uh beneficial, and that's actually a
[22:05] reasonable take. Despite all the hype,
[22:07] we have no compelling evidence that
[22:08] organic food provides any clear benefit.
[22:12] So, it's personal preference. I also
[22:13] don't worry much about it. I by
[22:15] conventionally raised almost always. But
[22:17] the main thing is to eat healthy foods.
[22:19] Eat fruits and vegetables and all those
[22:21] good things. Whether they're organic or
[22:22] not is up to you. Okay. Drinks. He has
[22:25] this green smoothie that's basically
[22:27] spinach, kale, banana, cherry, and then
[22:30] some nuts and seeds. He also has water
[22:33] of course, and then tea. And he has this
[22:35] drink that basically he took a bunch of
[22:36] supplements and made them into a liquid
[22:38] form. Other than that, he drinks zero
[22:41] alcohol, zero soda, actually zero
[22:44] refined sugar in all of his diet. And
[22:47] those are good choices as well. Okay,
[22:49] now let's get into the most useful part,
[22:50] the most actionable part. If you want
[22:53] Brian Johnson's results, but you don't
[22:54] want to be Bryant Johnson, this is what
[22:58] I would actually recommend to a friend.
[22:59] Rule number one, remove the junk. Sugary
[23:02] drinks, processed meats, artificial
[23:04] desserts, fried fast foods,
[23:07] ultrarocessed snacks. Getting rid of
[23:09] that is the most bang for your buck.
[23:10] Rule number two, the fiber foundation.
[23:13] Legumes vegetables fruits whole
[23:16] grains, nuts, and seeds. These should be
[23:20] staples of the diet that you have daily.
[23:22] Good for the heart, good for the gut,
[23:24] good for the brain, you name it. If you
[23:26] want one cheap longevity food, add more
[23:29] legumes to your diet like beans and
[23:31] lentils. Rule number three, best fats.
[23:35] Olive oil, nuts, seeds, avocados, fish
[23:39] and seafood, fermented dairy. You don't
[23:41] need less fat in your diet. You need
[23:44] better fats. Rule number four, enough
[23:46] protein but from great sources. Beans,
[23:49] lentils, fish, seafood, lean meats. This
[23:52] is especially important if you're older,
[23:54] over 65, if you're very physically
[23:56] active, or if you're trying to lose
[23:58] weight. And protein powder is fine, too,
[24:00] if you need a little extra. Rule number
[24:02] five, cover any nutrient gaps. If your
[24:05] diet is plant exclusive, have some B12.
[24:08] If you don't catch much sun, you might
[24:10] need a vitamin D supplement. If you
[24:12] don't eat regular salt or fish or dairy,
[24:15] you might need to supplement iodine,
[24:18] etc. So, that answers our initial
[24:20] question. When we strip away all the
[24:22] money and all the flash and all the
[24:24] branding, the healthy core is very
[24:27] simple. Remove the junk, eat healthy
[24:29] foods most of the time, and address any
[24:31] nutrient gaps. Brian Johnson had an
[24:34] entire team research and design this
[24:37] diet with endless resources, and you can
[24:39] get the same benefits at home cheap. Is
[24:42] this diet going to make you immortal? Of
[24:44] course not. It's going to help you avoid
[24:47] disease and age as gracefully as
[24:50] possible. Subscribe for more
[24:51] evidence-based breakdowns. No hype, just
[24:54] the science, and no sales. I'll see you
[24:57] on the next