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

[00:00] Brian Johnson spends millions every year

[00:02] on his diet and program to delay aging

[00:06] and death. I'm going to show you how to

[00:08] do it for free. Brian Johnson is the

[00:10] eccentric millionaire creator of Don't

[00:13] Die, a program aimed at slowing down or

[00:17] even stopping the aging process. A major

[00:20] part of the program is a carefully

[00:22] designed diet. But when you strip it

[00:24] down and you take away all the flash,

[00:27] the most powerful points of his diet are

[00:30] not the expensive parts. They're not

[00:31] some secret for millionaires that is

[00:33] beyond your grasp. They're things you

[00:35] can easily replicate in the comfort of

[00:37] your own home for no extra cost. In

[00:40] fact, if you follow what I'm about to

[00:42] share with you, you might even save

[00:44] money. I received my PhD for research on

[00:47] aging and nutrition. And I've put

[00:49] everything I've learned over the years

[00:51] into designing my own diet to maximize

[00:54] health and delay death. And going over

[00:57] Brian Johnson's diet surprised me

[01:00] honestly because he gets a lot of things

[01:02] right. In fact, I think his approach

[01:06] beats a lot of popular influencers out

[01:08] there, including some that are doctors

[01:11] and scientists. But there's also a

[01:12] number of things about Brian Johnson's

[01:15] diet that are extremely controversial

[01:18] and that might not even be a good idea.

[01:20] So throughout the video, I want to focus

[01:22] on this question. When we remove all the

[01:25] branding and all the hype, which parts

[01:27] of his diet will actually deliver

[01:30] results for you, and how can you

[01:33] implement them as easily and as cheap as

[01:36] possible, and which other parts you

[01:38] don't need to waste time and money on?

[01:40] If you want more evidence-based

[01:42] breakdowns like this with no sponsors

[01:44] and no sales, subscribe. According to

[01:47] his website, Brian Johnson eats about

[01:50] 2,200 calories a day, a little over

[01:53] that, which puts him at a 10% caloric

[01:56] deficit. He explains in some of his

[01:59] videos that his philosophy is that every

[02:01] calorie in his diet needs to fight for

[02:04] its life. So, he's under consuming

[02:07] calories every day indefinitely into the

[02:10] future. And that is a really, really

[02:12] controversial strategy. I'll summarize

[02:15] everything we know on this topic real

[02:16] quick so you can make your own informed

[02:18] decision. When I was working on my PhD,

[02:22] caloric restriction was huge. We talked

[02:24] about it all the time and we did these

[02:26] experiments. You can calorically

[02:28] restrict animals in the lab like small

[02:30] worms or fruit flies or even mice and

[02:32] they do live longer when you do that.

[02:35] It's actually pretty impressive. But you

[02:37] keep these animals in an unnatural

[02:39] environment in the lab where they have

[02:41] access to unlimited amounts of very

[02:43] caloric rations. So we always wonder, we

[02:46] always have these discussions in lab

[02:48] meetings. Are we just rescuing the

[02:50] damage of over nutrition when we

[02:53] calorically restrict or are we actually

[02:56] extending the maximum lifespan of the

[02:58] species? In humans, studying aging is

[03:00] extremely difficult because it takes

[03:02] forever. There's one recent trial that

[03:04] actually tried to calorically restrict

[03:06] people for a couple years and they did

[03:08] see some benefit. Their blood work

[03:11] improved and this biomarker of aging,

[03:14] it's called an epigenetic clock that

[03:16] improved as well. So, it's suggesting

[03:18] that they're aging at a slower rate when

[03:21] they're calorically restricted. But the

[03:23] concern here is similar to the animal

[03:25] research because although these

[03:27] participants were not obese about half

[03:29] were overweight and the average body fat

[03:33] in the group was pretty high and in fact

[03:35] the participants that were calorically

[03:36] restricted lost some body fat. So are

[03:39] the benefits just because of the fat

[03:41] loss? Are we just rescuing the harms of

[03:44] over nutrition which has a lot of value?

[03:46] No one's arguing that. or are we

[03:48] actually extending the maximum lifespan

[03:51] of the human species, which is a

[03:52] completely different question. So, what

[03:54] does all of this mean for you? Well, if

[03:57] you have some excess body fat, like most

[03:59] Westerners do, then absolutely finding a

[04:02] way to restrict calories to moderate

[04:04] calories is going to be beneficial. And

[04:06] it doesn't have to be counting calories.

[04:08] There's many ways to do it. It will

[04:09] reduce your waist and your blood work,

[04:12] your cholesterol, your blood sugar, your

[04:14] blood pressure. Everything's likely to

[04:16] improve. But if you're already very

[04:18] lean, very low body fat like Brian

[04:20] Johnson is, and very physically active,

[04:23] and eat a very clean diet with no junk,

[04:26] then it's pretty uncertain if cutting

[04:29] calories even more beyond that is going

[04:31] to provide any benefits. And it could

[04:33] even cause some harm. Loss of muscle,

[04:36] loss of bone mass, hormone issues, or

[04:39] some things that could go ary. Brian

[04:42] Johnson does all kinds of blood work and

[04:44] tests all the time. So I imagine he's on

[04:46] top of that. But those are some

[04:48] theoretical concerns. And so personally,

[04:50] that's what I try to do as well. I

[04:52] absolutely dial down the calories to

[04:54] lose excess body fat to get to an ideal

[04:56] body weight and body composition. But

[04:59] once I'm there, I don't keep cutting

[05:01] calories for the rest of my life. I just

[05:03] maintain. So this is the first mindset

[05:05] shift in the video. So you don't

[05:07] necessarily want to just copy someone's

[05:10] anecdote bit by bit exactly. You want to

[05:13] understand is the benefit likely to come

[05:16] from the extreme behaviors or is it

[05:18] something more basic. Okay. But the next

[05:20] question is even more controversial and

[05:23] more relevant to you honestly and that

[05:25] is how does Brian Johnson distribute

[05:29] those calories in his diet? He gets

[05:31] about 25% of his calories from protein.

[05:34] 35% from carbs and 40% from fat. Right

[05:38] off the bat, this upsets every diet

[05:41] tribe on the internet. The low-faters

[05:43] think it's too much fat. The low carbers

[05:46] think it's too much carb. Leaving

[05:47] ideology aside, we want to look at this

[05:49] objectively based on the best evidence

[05:52] we have. Is this approach, is this

[05:54] breakdown likely to bring benefits for

[05:57] you? So, let's start with protein.

[05:59] There's basically two schools of thought

[06:01] out there on protein and longevity. One

[06:04] view is that you want to keep your

[06:06] protein very low to live long. And

[06:09] people often point to the work of Velter

[06:11] Longo. And the rationale there is when

[06:14] we eat protein, it induces IGF-1, this

[06:17] growth factor. And so it might cause

[06:20] cancer and speed up aging. And in fact

[06:23] on his website Longo proposes a pretty

[06:27] low range of protein intake of 73 grams

[06:30] of protein per kilo of body weight per

[06:33] day which is right under the RDA. A lot

[06:37] of people already complain the RDA is

[06:39] too low. Valter Longo's recommendation

[06:41] is to eat slightly below that at least

[06:44] until the age of 65. After 65 he

[06:47] recommends more. The other school of

[06:48] thought is the opposite that you want to

[06:50] eat high amounts of protein. This is

[06:53] championed by people like Peter for

[06:55] example. And the idea there is that with

[06:58] age we lose muscle mass. And so you want

[07:01] to be as muscular as possible in your

[07:04] middle age so that when that inevitable

[07:06] muscle loss comes we still hold on to

[07:09] enough muscle by our later ages. And so

[07:12] you want to eat a lot of protein to get

[07:14] a lot of muscle. That's basically the

[07:15] rationale. And Peter Retia on his

[07:17] website recommends from 1.6 to 2.2 g of

[07:22] protein per kilo of body weight per day.

[07:25] So it's about 2 to three times what

[07:28] Velter Longo recommends. So a huge

[07:30] spread. And Brian Johnson eats about 1.6

[07:33] g per kilo of body weight per day. So

[07:36] that's more than twice what Velter Longo

[07:38] recommends. And it's around the minimum

[07:40] that Peter Aia recommends. And I agree

[07:43] with Brian Johnson's approach. the

[07:45] evidence backs him up. And this is

[07:46] something I've changed my mind on over

[07:48] the years as the evidence evolved.

[07:50] During my graduate work, we published

[07:53] these experiments showing that you can

[07:55] restrict protein intake in model

[07:58] organisms like fruit flies and you

[08:00] extend their lifespan that way. But this

[08:02] hasn't really translated to humans. When

[08:05] we look at human data, we actually see a

[08:07] lower risk of mortality for some types

[08:09] of protein like plant protein for

[08:12] example or some animal proteins like

[08:14] fish. So this is saying that the problem

[08:17] is not really protein per se. It depends

[08:21] on the source. So I don't really find

[08:23] longu and the low protein school of

[08:25] thought very compelling. And as far as

[08:28] hypertrophy, we see that maximize around

[08:32] 1.6 six grams of protein per kilo of

[08:35] body weight per day. So that's roughly

[08:37] what I shoot for around Brian Johnson's

[08:40] range or the low end of Peter's range in

[08:44] that ballpark 1.5 1.6. And I pay more

[08:47] attention to the source of the protein.

[08:50] And this is what I recommend also for

[08:52] most people because most debates online

[08:55] on this topic put too much emphasis and

[08:57] too much focus on the amount of protein,

[09:00] which is not a problem for most

[09:02] Westerners, and not enough focus on the

[09:05] source of protein, which is a much

[09:06] bigger issue. So, we'll come back to

[09:08] this question. Right now, let's look at

[09:10] some of Brian Johnson's actual meals. I

[09:12] looked at his website. I looked at a

[09:13] number of his videos. The details vary a

[09:16] little bit, but it sounds like he eats

[09:18] about three times a day, which is

[09:20] normal. But all of his meals are shifted

[09:23] really early. He gets up before sunrise

[09:26] at 5:00 a.m. and he's done eating before

[09:29] noon.

[09:29] >> An hour and a half or 2 hours later, I

[09:31] will have my final meal of the day.

[09:33] >> That's right. He eats all of his meals

[09:36] before noon. So, he eats in roughly a 6h

[09:39] hour window and then he fasts the rest

[09:42] of the time. the other 18 hours or 17

[09:45] and 1/2 hours, something like that. This

[09:47] sounds so unusual and extreme enough

[09:50] that a lot of people think this is the

[09:52] secret sauce that will get you the

[09:54] benefits and maybe this is what we got

[09:56] to replicate. But is this backed by

[09:59] 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