In interviews and the Netflix documentary, Bryan Johnson references his 'Power Laws'. These are foundational lifestyle rules that anyone, indeed everyone, should follow to maximise longevity. While the power laws outline general areas of health to be addressed for longevity, here we share details on the specifics of putting them into practice.
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment.
What Are Johnson's Healthy Habits in Practice?
Sleep
Bryan emphasises the importance of sleep as the top priority for health and longevity.
Eat Earlier and Lighter: Have your last meal several hours before bedtime.
Wind-Down Routine: Dedicate an hour to relaxation activities like meditation, reading, or light walking to prepare your body for sleep.
No Screens Before Bed: Reduce exposure to screens and opt for calming lighting, such as red light bulbs.
Stay Consistent: Maintain a regular bedtime within a 30-minute window every night.
Avoid Stimulants: Limit caffeine intake, ensuring it doesn’t interfere with your sleep.
Exercise
Consistent physical activity.
30 Minutes Daily: Engage in aerobic or strength exercises like running, swimming, or strength training for at least 30 minutes daily.
Move Throughout the Day: Avoid prolonged sitting by standing, stretching, or walking every 20–30 minutes.
Diet
Food and nutrition, with a focus on system-building rather than willpower.
Don’t Rely on Willpower: Establish habits and systems to avoid situations where you’re likely to make poor food choices.
Avoid Overeating: Implement rules or commitments to manage portions and avoid binge eating.
Mediterranean Diet: Adopt a diet rich in healthy fats, proteins, and whole foods, focusing on balance rather than obsessing over every calorie or macronutrient.
Avoid Smoking and Excessive Alcohol: Limit these behaviours for overall health benefits.
Final Thoughts
Get these right, understand his Power Laws and put them into practice: you'll be most of the way towards living your best and longest life. Not surprisingly, these habits are remarkably in line with the pillars of health proposed by those who practise lifestyle medicine.
The good news is that even making small changes in our sleep, exercise and eating practices has powerful and positive effects, as does reducing or stopping some of our favourite vices. With some strategising and planning, taking charge of health and longevity is within our reach.
Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is healthspan and longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
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Related Studies and Resources
Garmany A, Terzic A. Global Healthspan-Lifespan Gaps Among 183 World Health Organization Member States. JAMA Netw Open. 2024 Dec 2;7(12):e2450241. doi: 10.1001/jamanetworkopen.2024.50241. PMID: 39661386; PMCID: PMC11635540.
Fiorito G, Tosti V, Polidoro S, Bertozzi B, Veronese N, Cava E, Spelta F, Piccio L, Early DS, Raftery D, Vineis P, Fontana L. Multi-omic analysis of biological aging biomarkers in long-term calorie restriction and endurance exercise practitioners: A cross-sectional study. Aging Cell. 2024 Dec 18:e14442. doi: 10.1111/acel.14442. Epub ahead of print. PMID: 39692728.
Maria L Cagigas, Stephen M Twigg, Luigi Fontana, Ten tips for promoting cardiometabolic health and slowing cardiovascular aging, European Heart Journal, Volume 45, Issue 13, 1 April 2024, Pages 1094–1097, https://doi.org/10.1093/eurheartj/ehad853
Centre for Healthy Longevity at the National University of Singapore
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