---
title: 'Bryan Johnson´s $2M Anti-AgingPlan, Fact-Checked'
source: 'https://youtube.com/watch?v=zqDW_Ouz1M0'
video_id: 'zqDW_Ouz1M0'
date: 2026-06-29
duration_sec: 1499
---

# Bryan Johnson´s $2M Anti-AgingPlan, Fact-Checked

> Source: [Bryan Johnson´s $2M Anti-AgingPlan, Fact-Checked](https://youtube.com/watch?v=zqDW_Ouz1M0)

## Summary

This video fact-checks Bryan Johnson's expensive anti-aging diet by stripping away the branding and hype. A PhD in aging and nutrition explains which parts of Johnson's diet are scientifically sound and easily replicable for free, and which expensive aspects are unnecessary. The key takeaway is that the core of Johnson's diet—removing junk, eating fiber-rich whole foods, and covering nutrient gaps—is simple and cheap.

### Key Points

- **Bryan Johnson's Diet: Overview** [0:10] — Brian Johnson is the eccentric millionaire creator of 'Don't Die', a program aimed at slowing or stopping aging. A major part of it is a carefully designed diet, but when stripped down, the most powerful points are not the expensive parts.
- **Caloric Restriction: Theory vs. Reality** [1:47] — Johnson eats about 2,200 calories a day (10% deficit). In animal studies, caloric restriction extends lifespan, but this may be due to rescuing overnutrition. In humans, a trial showed benefits like improved epigenetic clocks, but participants lost body fat, so benefits may be from fat loss, not the restriction itself.
- **Caloric Restriction: Takeaway for You** [3:54] — If you have excess body fat, caloric restriction is beneficial. If you are already lean and active like Johnson, cutting calories further may not help and could cause harm (muscle loss, hormone issues). The advice: dial down to lose excess fat, then maintain.
- **Macronutrient Breakdown: Protein** [5:20] — Johnson gets 25% protein, 35% carbs, 40% fat. His protein intake is 1.6 g/kg, which is more than what Valter Longo recommends (low protein for longevity) and at the minimum of Peter Attia's recommendation (high protein for muscle). The speaker agrees with Johnson's approach, citing evidence that high protein (especially from plants/fish) is beneficial for muscle and mortality.
- **Intermittent Fasting: Timing Matters** [9:08] — Johnson eats all meals before noon (6-hour eating window, 18-hour fast). Fasting itself doesn't make a significant difference when calories are matched; it's useful as a strategy to reduce calories. However, eating earlier in the day may have a small metabolic benefit.
- **The Super Veggie Bowl: Key Meal** [12:03] — Johnson's 'super veggie' bowl includes lentils, mushrooms, broccoli, cauliflower, and seasonings (garlic, apple cider vinegar). This meal is rich in protein, fiber, and sulforaphane (antioxidant). He adds extra virgin olive oil, which is high in polyphenols and evidence-backed for health.
- **Salt: Personalize, Don't Overdo** [14:07] — Johnson adds no regular salt but gets some from pink salt in supplements. Most Westerners overconsume sodium; cutting back is beneficial. Fancy salts (Himalayan pink) are mostly hype—they are still >98% sodium chloride. Potassium salt is an evidence-based alternative for high blood pressure.
- **Sweet Potato Curry: Another Healthy Meal** [16:24] — Another meal example is a sweet potato curry with quinoa, broccoli, cauliflower, green beans, and spices. His meals are consistently fiber-rich and antioxidant-rich.
- **The Study of Healthy Aging Foods** [17:17] — A study found that fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy are linked to healthy aging, while trans fats, sodium, sugary drinks, and processed meats are linked to worse outcomes. Johnson's diet nails almost every positive item.
- **Plant-Based Diet: Not Strictly Necessary** [18:43] — Johnson is vegan (except collagen supplement). Studies on Adventists showed pescatarians (fish eaters) had the lowest mortality; vegans and vegetarians trended lower but not significantly. You don't need to be plant-exclusive; a high-fiber, high-plant diet is sufficient. His vegan reason is AI-ethics-based, not health-necessity.
- **Nutty Pudding: Smart Dessert** [20:25] — His 'nutty pudding' is a mix of nuts, seeds, berries, cocoa, and bee protein—healthy fats and antioxidants.
- **Supplements: Only Key Ones Needed** [20:45] — Johnson takes 50-100 supplements daily. The speaker recommends only B12 (if plant-exclusive), vitamin D (if little sun), and algae oil for EPA/DHA (if no fish). The evidence for most others is weak.
- **Organic vs. Conventional: Not Crucial** [22:17] — Johnson is cynical about organic food, and the speaker agrees: no compelling evidence that organic provides clear benefits. The priority is eating healthy foods, not how they're grown.
- **Five Practical Rules for Longevity** [22:49] — 1) Remove junk (sugar, processed meats, ultraprocessed). 2) Fiber foundation: legumes, vegetables, fruits, whole grains daily. 3) Best fats: olive oil, nuts, seeds, avocados, fish. 4) Enough protein from good sources (beans, lentils, fish). 5) Cover nutrient gaps (B12, D, iodine if needed).

### Conclusion

Bryan Johnson's expensive anti-aging diet boils down to simple, cheap principles: remove junk, eat whole foods, and cover nutrient gaps. You don't need his budget or team to achieve similar benefits.

## Transcript

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