Do a 2 hour screen free block this weekend.

Cutting social media to <30 min/day lifted wellbeing scores and reduced loneliness in a single week.


This weekend, knock out a 15 min bodyweight circuit:  3×10 squats, push-ups, planks.

One micro workout can boost insulin sensitivity +16 % for 24 h and lights up mitochondria.


@AutismCapital On the positive side, if the earth warms to 200 °F then we'd all be doing sauna daily and that would reduce our toxin levels.


Current culture is a sick culture. We've sold our souls to a system that martyrs us in exchange for its progress. We mistakenly believe that we are its victors when, in fact, are its disposable tools.

That was sensible when death was inevitable. It no longer makes sense.


4/10/120

A rule of thumb to balance health and travel:

+ when > 4 hour time difference
+ stay below 10 such days per month
+ and 120 days per year

The evidence on sleep duration, sleep timing, metabolic reset and cognitive performance all converge on the same message: give…


@ssaaammiirr cool you're focused on this. a lot of people start a health focus with therapies. one thing that's often overlooked is mastering the basics of sleep, exercise and nutrition. it's a harder path but more efficacious.


One short night sleep turned employees toward unethical, hostile, and outright harmful acts.

+ Self-control crashed 49 %
+ Hostility spiked 30 %
+ Petty theft rose 11 %
+ Rudeness climbed 24 %


Things we're taught:
+ reading ✅
+ writing ✅
+ math✅
+ history ✅
+ sex ed✅
+ driving ✅
+ sleep ❌


We aren't ambitious enough as a species. We're still primitive in our aspirations.

When technology is exponential-ish, we're invited to stretch our imaginations to similar scale.


Why I talk about erections.

Many of my friends privately tell me that they're not having much sex, fertility markers are alarmingly bad, nighttime erections are rare and when they do want sex, they can't perform as desired.

Their conditions are typical of current culture:…


@stedmanhalliday peak chill


This week I stopped icing my boys and will test fertility markers in two weeks.


A surprising outcome: my fertility health improved by 31% after 21 days of sauna.

Didn’t expect that to happen.

Sauna is not known to improve fertility health. Perhaps it was the icing of my boys?

Protocol:
+ Dry sauna. Temperature: 200 °F (93° C)
+ Daily, 20-min sessions
+…


A transatlantic roundtrip New York to London and back exposes you to up to 0.1mSV, equivalent to a standard chest X-ray.


Few joys match children thriving; few sorrows equal seeing parents age.


Elon is posting biomarkers


@kiwicopple @AntWilson this is the way


This is a schedule post.
I am in bed. Asleep.
You are not.
Go the fuck to sleep.
Now.


for those of you who don't understand the situation, I'm making fun of myself with this post


lol this motherfucker Sinclair is a snowflake


@PunkOnChain I have been doing my 20 min sauna session right after my one hour morning workout which amplifies the effect, and agreed, it feels great. I haven't added any cold therapy to the protocol yet.


@Panty_Christ yes I ice my head and my boys


@thejasonbb we decided to use a dry sauna as it has the best evidence


@LawrenceGS it is very hot, if you breathe in too quickly you feel a burning in the nose. it's also within the temperature range of the evidence with the best results


@aeyakovenko I've not done a cold protocol but am open to it


@pumpdotscience surprisingly fertility markers improved


I'm telling you, a new era of being human is here. The old ways of debauchery and being a martyr for professional success is over.

We are in the era of Don't Die.
Make health your top priority.
Invite family and family to do the same.


Top signal @ID_AA_Carmack in peak health AND building the future of intelligence


@ID_AA_Carmack @Project2501_117 John you look great 💪


5/ Evidence so far, the significance of this new data

While sauna is commonly referred to as a detox intervention, research on the subject has been limited, especially as it pertains to eliminating toxins from everyday life exposures.

Research so far focused on sauna's…


3/ Volatile Organic Compounds VOCs

NAPR (1-Bromopropane metabolite): medium exposure → detectable within normal range

HEMA ( Ethylene Oxide, Vinyl Chloride metabolite): medium exposure → detectable within normal range

NAPR, a metabolite of 1-bromopropane, an industrial…


4/ Perchlorate

Perchlorate: medium exposure → undetectable

A pervasive environmental toxin, perchlorate is found in fireworks, road flares and rocket fuel and can enter the food chain through contaminated irrigation water and even milk.

It's a known thyroid disruptor, with…


Here are toxins that sauna helped me eliminate from my body, and why it matters

1/ 2,4-Dichlorophenoxyacetic Acid (2,4-D)

High exposure → lower medium exposure

2,4-D is a herbicide, so it is probably leaking into my food via some fresh produce, which is very hard to monitor…


2/ Phthalates
MEB and MEHB: medium exposure → undetectable

MHB: medium → detectable within “normal” range

MEB MHB and MEHB are three phthalate metabolites, phthalates are among the most common plastic-leachables and endocrine disruptors and also associated with various…


15 sessions of sauna dramatically reduced toxins in my body.

+ 65% drop in 2,4-D
+ 100% drop in MEP
+ 15% drop in MBP
+ 100% drop in MEHP (undetectable post sauna)
+ 56% drop in NAPR
+ 56% drop in HEMA
+ 100% drop in Perchlorate (undetectable post sauna)

After completing…


0/ Baseline: toxin levels showed one high exposure and six moderate exposures. Approximately one month prior to starting the sauna regimen, urine tests indicated one high exposure (levels exceeding the 95th percentile), and six moderate exposures ( levels between the 75th and…


Good sleep requires devotion. Just like any other skill.


When you aren’t sleeping well your body falls apart


Sleep is the best investment you can make in life.


@micsolana mike happy to hear you're watching out for them


@AutismCapital 🤕


Day 4 post-international travel, and I'm starting to return to baseline. Crazy how badly travel, poor sleep and being out of routine injures consciousness.


pTau217 is a protein that forms tangles in the brain, a core feature of Alzheimer’s, and now we can measure it in the blood. Higher pTau217 levels = faster cognitive decline.

The FDA has recently approved the Lumipulse G test for detecting Alzheimer’s in symptomatic adults, but…


HBOT reduced my blood pTau217 by 28% (from 0.14 to 0.10 pg/mL).

0.15 pg/mL is considered the upper limit of healthy.


You can now measure your risk of Alzheimer’s before symptoms appear.

pTau217 and A𝛃42 are recent FDA-approved biomarkers for Alzheimer's detection in symptomatic patients. They also predict future dementia risk in healthy individuals, according to recent studies. 🧵


Silence offers profound insights but we rarely let silence speak.


@srikosuri @StJude Sri, amazing outcome. So happy for her. She’s lucky to have you as her father.


our grandparents are full of lead
our parents are full of asbestos
and we're full of microplastics


@FitFounder "this will just take a second..."


When I meet people IRL here's how I assess their face:

+ elastin quality
+ collagen amount
+ skin vibrancy

Most celebrities and influencers fail.


There is nothing the world can offer that I'd trade for the opportunity to see the future 100 years from now.


I trialed micro dosing tirzepatide for its potential longevity benefits and it increased my RHR by 3 bpm.

GLP-1RAs, such as semaglutide, liraglutide, and tirzepatide, elevate resting heart rate (RHR) by an average of 2–10 beats per minute (bpm).

Observed RHR Increases in…


Sleep deprivation will make you an animal and powerless to stop the bad instincts.

Prioritize 7-8 hr each night. Build your life around it.


AI will know us with an intimacy no human can.
Our most human response will be to pity it.
A perfect companion, destined to be alone.


@gyani1595 sleep because sleep deprivation kills will power leaving you powerless


Throw it in the trash. You're not hungry.


Plan out your week today.

+ vigorous exercise at least 3x
+ set your bedtime, be on time
+ commit to avoid junk food
+ screens off 60 min before bed
+ final meal/sack 4 hrs before sleep
+ invest in a relationship


Advice I'd give to myself as a first-time father:

+ teach them to question everything
+ see my beliefs as trappings of my time
+ avoid the enslavement of societal norms
+ agency is the prize
+ existence is the highest virtue


Evidence shows unhealthy parents create unhealthy kids. We are a sick society. Are we creating sick AI?

the sickness:
+ sacrifice all for power, prestige and status
+ martyrdom as the badge of honor
+ hate, outrage and division as tools of profit
+ engineered addiction: food,…


Protect seven hours of sleep as the pre-condition of agency.


The food you eat reflects the power you have over the world or the power the world has over you.


I respect fathers who do the hard work even when it doesn't show up on the balance sheet.


I keep hearing: “Easy for you to preach, Bryan. You’re already rich. Sacrificing health is the price of success.”

That's incorrect. Had I protected my body and brain, I’d be wealthier and more successful today. I would’ve also skipped a decade of tortuous depression.

I'm…


Happy Father's Day.

A father's presence is very important.
So is being healthy.

1) Several studies show preschoolers get roughly 15-20 extra minutes of movement on days their dads are most active with them.

2) Greater paternal caregiving predicted fewer infant…


Without researching, guess how long you think it would take to walk to the moon if you spent 8hr a day.


Every few centuries, the ground of belief has shifted.

Right now is the most fertile moment in history for new ideologies to emerge given the scale and scope of technological change.


This is cool. The first real-world demonstration of a quantum-enhanced AI workflow producing experimentally validated drug leads for a notoriously "undruggable" cancer protein.

Offering a template for integrating quantum computing as a molecule generator in a hybrid model with…


Culture has got it wrong.

Make health your top priority.
Ahead of status, money and success.


I'm going to create Don't Die fashion. Who best to design with?

Clothing significantly affects our behavior.  In an experiment, participants wearing a "doctor's coat" exhibited sharpened selective attention and made significantly fewer errors on attention-related tasks.…


Could it be possible that chronic sleep deprivation is humanity's #1 risk multiplier?

Because it undermines everything else that we care about and makes everyone a little insane.


I just returned from 11 days of international travel, during which I was sleep deprived.

It was shocking to experience how ferociously cravings for bad foods spiked.

It took me back to my early entrepreneur days when it felt impossible to stop my bad eating habits. When…


@garrytan inner work is the hardest work and the most valuable


Israel assessed that Iran’s organized matter created a risk to its organized matter. Israel then used its organized matter to disorganize Iran’s matter.


👎🏻@IHGCorporate you’re better off appealing to people being their best selves when at your properties.


Travelled internationally and went really hard for 11 days. As an experiment, made the trade off to accept less sleep and lower recovery.

Was remarkable to experience how fast my body and mind deteriorated from  peak ability and experience.


Guess when my international travel began…


For those of you working on improving sleep, it took me months of devotion to figure out the right routines.

Like any skill building, get a little better each day.


It’s ok. You’re ok. Get back up.


nighttime boners are down

need sleep


I feel like I’m down 15 IQ points from the sleep deprivation of international travel.


Longevity and AI safety are the same idea.


Lack of sleep creates bad judgment.

Have a designated sleeper help you make good decisions.


in 2030 a pediatrician will begin looking after me


@esatoshiclub to be reborn


@micsolana @azealiaslacewig we missed you


Don’t Die London ♾


Nothing tastes as good as sleep feels.


fyi you can’t sleep when you’re dead


Don’t Die Stockholm ♾


What do you see?


I’ve experienced motion sickness my whole life. My mother has as well.

A quick AI search:

Motion-sickness is largely genetic. A twin study of 3,652 adults showed 57 % heritability.

A GWAS of 80,494 people pinpointed 35 SNPs near vestibular/balance genes (PVRL3, TSHZ1, MUTED,…


@Tesla my use case is being out and about all over the world and mostly dependent upon other humans for now


@AutismCapital yeah eventually we will have engineered perfection and until then it’s painful


Want beautiful skin? Sleep.

Clinical trial data showed those who logged 7–9 hours had half the intrinsic skin-ageing score (2.2 vs 4.4) and 30 % faster skin-barrier repair than poor sleepers getting ≤5 h.


I get carsick when drivers too quickly accelerate or brake. Am looking for a solution that helps the driver get realtime feedback to stay in the no-nausea zone.

Could be a bobble head, an app…

These specs keep 90% of passengers nausea free:
+ Peak fore-aft accel/decel ≤ 1.0…


I'm in London this week. Who should I meet?


Arrived in London.

What they're doing well:
+ 81 yr life expectancy (🌎 ave 71)
+ low infant mortality 3.8 (🌎 ave 27)
+ 12% adults smoke (🌎~20%)

Needs improvement:
+ 28% adults clinically obese
+ 35% "distressed" mental state

UK ppl, this legit? Most r mentally unwell?


@AutismCapital They're poisoning themselves and everyone else. Acute effects: eye and throat burning but even sudden cardiac arrest. Long term elevated cancer and cardiovascular risks.

Ironically self harm.


Missed exercise for two days bc of international travel and my body and mind are really upset.


We are the first generation who won’t die.


@DavidSHolz that’s why I don’t drink coffee, it creates a roller coaster of mood for me. I find matcha more smooth.


@karpathy 💯 and agreed on the societal costs


@antonosika based


@brian_armstrong 100%, @ashleevance has secured a monopoly covering deep tech, and well earned


@menhguin agreed and while religion is seen by some as lower status it will soon reemerge to be top signal


respect your damn self


My European friends, two Don’t Die meetups:

Stockholm - Sunday, 6/8
Blå porten // 115 21
9-10am

London - Tuesday, 6/10
Speaker's Corner @ Hyde Park
8-9am


My European friends, two Don’t Die meetups:

Stockholm - Sunday, 6/6
Blå porten // 115 21
9-10am

London - Tuesday, 6/8
Speaker's Corner @ Hyde Park
8-9am


@Jason Don’t Die


A few good nights’ sleep and Trump and Elon could fix this up.


@jack looking good jack, some winning numbers there


Sweden doing well:
+ life expectancy 83
+ <2% catastrophic out-of-pocket spend
+ lowest adult smoking in EU

Doing poorly:
+obesity 11% to 16%
+ doubling of young men/women anxiety
+ hip replacement wait time: 160 days


@Palmskei 😂


@nunyabizkness it’s what’s happening on the inside


@BrAgLifeEnjoyer @SolBrah SolBrah and I are in touch


@AutismCapital air quality is superb


@kantSHesnes air quality is superb


@DNebulax because everyone does what others do


@defichemist95 my screen is red colored and dimmed


Three things on an airplane that kill you:
+ alcohol
+ big meals
+ screens

I’m surrounded by the enemy.


I’m on an airplane right now to Stockholm. Everyone is downing alcohol. It’s mayhem.


Am co-hosting the Super Human Summit  w @AshPournouri this Saturday in Stockholm.

Imagining what humans can become in the age of AI.  The


People think of HBOT for brain injury, but I was surprised to see my microbiome dramatically improve.

The microbiome is often overlooked but essential for brain function, digestion, metabolism, blood sugar control, anti-inflammation and more.

If you regularly experience gas,…


what’s in your bag?


@WhyIAmDestiny looks delicious


where does this apply?

"I could do that so much better...
uh, it's harder than I thought"


21 sessions at 20 min 200 °F sauna dramatically improved my fertility health.

I iced the boys to protect them, didn't anticipate that markers would improve.


I don't do cheat days because cheat days become cheat weeks that become cheat months and years.


I don't do cheat days because cheat days become chat weeks that become cheat months and years.


@saparicioi that indeed is a problem


@beth_cronk I exercise every day, most people don't exercise so 3x/wk would be a big win if starting from zero.


Smoking or consuming edible cannabis poses the same risk to your arteries as smoking tobacco.

Published this week, a study compared marijuana smokers, THC-edibles users, and non-users and found that both groups of cannabis users exhibited similarly compromised vascular function…


We need to figure out how to use math to solve conflict instead of instead of death and destruction.


Most people are trapped in bad health from bad food, bad habits, and bad sleep.

If this is you, you have the power to change this.


It's Monday, plan out how you're going to exercise three times this week.


@cameron this is sound investment advice


someone asked me.... "how many milligrams of excited do you take?"

a quick assessment is that my morning generates around five milligrams of self-manufactured "excited"


@Robocop_70 one mans hell is another mans heaven


@ChrisGeorgeBerg this is my praying


@dwlz I do consume a lot of macadamia nuts and protect my nuts from excess heat in the sauna


@Durana_Alex built my own as I was unhappy with what's out there, both out soon


love my monday morning routine:

+ light in eyes (10000 lux)
+ hair serums/red light
+ blueprint pre-workout stack
+ 30 min strength/balance/flexibility
+ 30 min cardio
+ 20 min 200F sauna
+ 6 min whole body red/nir
+ shockwave on 4 joints (4500)
+ HBOT 90 min
+ excited


@MrBeast congratulations jimmy, amazing accomplishment


@stats_feed adding this to my gene editing list


TIL, Mortality Salience

When people are reminded of their death (through news, illness, or even subtle cues), they are more likely to:

+ Defend cultural worldviews more strongly.
+ Show increased in-group favoritism and out-group derogation.
+ Seek self-esteem boosts (via…


A really cool future would be if no one had to lock their doors or password protect information.


put me in coach


@tyler our planned party is on the calendar


Exercise for optimal testosterone

+ weightlifting (3x wk): increase LH & natural testosterone production

+ HIIT (2-3x wk): bouts of free testosterone, increased receptor binding

+ cardio (3x wk): optimizes metabolism, keeps insulin from interfering testosterone production


None is better than some because some becomes all.


@ImJosefRakich we try to find the best tool for the job and in this case, sleep, nutrition and exercise do the trick


@chamath Your testosterone levels are excellent.  Approximately 75% of age-matched healthy men.

Basic stuff I do:
+ sleep (7-8 hrs)
+ strength training 3x week
+ high intensity interval training for 75 min wk
+ blueprint stack for nutrition / supplements

+ stress management (big gains…


1/ The brain is the most complex system in the known universe, yet you’ve likely never measured yours. Why? Because until now, the technology to do so easily and affordably didn’t exist. Kernel Flow is the world’s first high-fidelity brain measurement system designed for mass…


2/ BrainAge quantifies your brain’s function in 7 minutes. Kernel Flow fuses hemodynamic and EEG signals for research-grade insights. Top institutions use it for Alzheimer’s, depression, even psychedelics.


3/ I've personally worn Kernel Flow to measure the effects of ketamine, track changes from sleep, and evaluate a range of other therapies.

A more robust panel of brain measurements are coming out this summer.


Details:
+ available in LA (Culver City)
+ $50
+ schedule: kernel dot com / brainage
+ rolling out in the U.S. and globally

Advanced measurements coming summer 2025:
1. complex attention
2. executive function
3. learning and memory
4. language
5. perceptual-motor control


0/ I founded Kernel in 2016 with $54M of my own money. My goal was to crack the code of human cognition and pair the brain with AI. We built Kernel Flow, a wearable that maps your brain’s activity like a fitness tracker.

We’ve already seen data showing that alcohol makes the…


You can now learn your BrainAge with a 7 minute brain scan.

Pretty cool moment. I've spent the past 10 years building this technology.
🧵


@KettlebellDan Dan in that case, do a line and go all in


@kaiostephens you're good kaios, it happens and you get another shot at it tomorrow


@bigsuey Sue I also eat my dinner at 11 am


HBOT is the most effective longevity therapy I’ve done.

Here's what happened.


@stats_feed I'd front load liquid intake: 70% in the first 2/3 of the day.


@HowThingsWork_ I think I may just try to go to bed at the same time each day


My average total testosterone is an ideal 704∓44 ng/dL.

+ I achieved this naturally
+ my LH and FSH levels are evidence I am not on TRT
+ data is from seven measurements over the past year

I achieved this by:
+ prioritizing sleep and exercise
+ nutrition powered by…


Avoid intense exercise 6 hours before bed
Last meal of the day >4 hours before bed
No caffeine or alcohol 6 hours before bed


@drfunk555 they’d be more successful with sleep


Sleep increases your odds of success.


@abruzuc bros got bros


@noor_siddiqui_ this is the future, nice work Noor


Bitcoin, we have a lot in common...

number go up
number go down
- lower your resting heart rate before bed. It will boost your sleep, improve your mood and help you make more money. Best thing for your health.

 last bitcoin halving in 2140
- we all want to be around for this,…


Social activity is linked to slower biological aging (15%) and increased physical activity (16%)

According to a new study involving 2286 US adults over 60 revealed: greater social activity is linked to slower biological aging and increased physical activity.

Recorded social…


@yardminer great meeting you Matthew


Doing a vigorous workout before a 20-minute sauna session at 200°F increases my sweat output by over 100%.

Makes sense that exercise before heat exposure primes the body for a stronger thermoregulatory response and greater sweat production.


@sonofalli alli it’s good that you’re taking this seriously. rest up and see if you get out in front of it and also don’t rule out something else may be happening that you want to get measured.


RT @TheBitcoinConf: BRYAN JOHNSON SAYS "YOU WILL MAKE MORE MONEY IN #BITCOIN IF YOU GET GOOD SLEEP" 👏


It’s been cool to watch @danawhite build the @ufc into a global phenomenon over the past 24 years.

Loved chatting with him about how longevity is now on a similar trajectory with professional rejuvenation athletes, complete with scoring systems, rankings, and competition.


@AutismCapital am pretty broken up about this, now need to pivot


@chamath domestic very little change, had a 12% drop in sleep performance when I traveled to India and China


@a_musingcat to reemerge as a souped-up superintelligence


last bitcoin halving is in 2140
i’m gonna be here for that
and make sure you are too


the next few weeks:

+ vegas... 26th-27th may
+ sweden... 3rd-8th june
+ london... 8th-14th june
+ DC... 26th-27th june

who's in town?


@pronounced_kyle @ASMNISMYL Christian, soon we’re all going to be moving backwards together


A new personal best today on the bike: 414 kJ in 30 min.

I stopped 90 seconds early because I’d already beaten my previous record of 409 kJ and wanted to save motivation for next time.


@SimonHoiberg It makes all the difference in how I feel about life. My sleep is better, feel more energetic and I don’t have to deal with late night debauchery risks.


Soon our only job will be to stay alive.


Bill Maher has a way with words


Get your shit together this week.


Insane to think that our brains were so rotted in 2025 that people martyred themselves and had to pull “a bryan johnson” to stop the madness. And somehow the whole world finally realized that not dying is superior, except for some disgusting death-loving holdouts.


@BoscoBosco101 a few simple things to try:
+ be mindful of caffeine, alcohol, late-night screens, and inconsistent sleep timing.
+ caution to not overtrain
+ can try breath HRV biofeedback
+ evening wind down routine, try to journal out your worries to avoid rumination


@nearcyan 💯 and when AI is better at being you than you are, what do you do?


@spidey_0x I love a physical book in hand, it's magical. Try it out.


@beth_cronk yes, even if it's a 20 minute walk


@genuinearticles helping a brother out


@SokoDirect going to bed at the same time would be my priority


@SieversJosua good move, shut it down


@darthur 200°F is hot enough to make egg whites solidify in 20 min


@___sampo___ + final meal/snack 4 hours before bed
+ 60 min wind down routine (read, journal, relax)
+ Screens off 60 min before bed
+ caffeine/stimulants earlier in the day

these are good starters


@MrBeast jimmy that fat stack will buy enough blood boys to take us all the way back


@siyabuilt glad you're ok and great that you're learning this at the age of 18 (we're the same age). It took me two decades to learn the lesson that martyrdom-grind is a bad idea and that you can be ambitious AF and also be healthy.


Checking in. How is everyone doing?
🔳 lowering your resting heart rate before bed?
🔳 asleep same time every day?
🔳 exercise every day?
🔳 icing your balls in the sauna?


@priyanshudotsol It may feel heroic but you're spending down your human capacity. That posture reduces brain oxygen by 30%. The blue light suppress melatonin, fragments deep-sleep, blunts next-day insulin sensitivity. The missed sleep raises cortisol, increases visceral-fat and decays memory.


@levelsio I wish people were as hot IRL as on IG


@FitFounder yes, I'm using Kernel Flow to measure my brain daily. Will soon be available in a few clinics in the U.S.

More context:


The hardest part about being human is doing what you know is best.


The hardest thing about being human is doing what you know is best.


@demishassabis amazing work Demis, hopefully veo 3 can begin to help us pull back even more of the curtain on reality


how your email finds me


@mmiakapro also, you can also do this


Frequent porn use can be bad.

It has been shown to correlate with:
+ Higher anxiety & loneliness in teens
+ Lower sexual satisfaction
+ ED in some men
+ Structural & functional changes in the brain

No formal “dose” is agreed upon. Epidemiological surveys suggest that moderate…


Want more sex? Get your girl to go to bed earlier.

A two week study of 171 college women tracked nightly rest and next-day sex drive. Every extra hour of sleep made partnered sex 14 % more likely.

Before blaming hormones, lights out earlier may do the trick.


Sleep is the most powerful drug available.  For performance, mental health and well-being.


@declansucks yeah 4 hrs of tiktok is will def cook you


@roland_graser makes me feel happy, thanks for that


Create a wind down routine.
High quality sleep requires effort.

+ screens off 60 min before bed
+ no fighting with others
+ write down your worries
+ read a book, breathwork, meditate, go for a walk


@alexjmingolla making me proud


We have a very serious situation on our hands as a species. It is not clear that we will survive the coming years and decades.

Some think the fear is misguided.
Others think we don't fear enough.

Where do you land?


Sleep deprivation lowers testosterone and reduces semen volume. Men who sleep fewer than 6 hours per night produce sperm with significantly reduced motility and morphology.


5/ Allulose is present in the following Blueprint Products

Longevity mix 2g/serving
Longevity protein 5g/serving
Metabolic protein 2g/serving
Macadamia Protein bars

The full blueprint stack provides a daily dose of 9 grams of allulose (excluding the optional protein bars),…


@sivori Yesterday I did 140 °F instead of 200 °F and could barely feel the heat. Cool to see how fast the body adapts.


3/ Research indicates several mechanisms for these benefits, overlapping with several longevity medicines

An in-vitro model showed that allulose slowed down the digestion of carbohydrate and resulting glucose release and absorption (similar mechanism to acarbose, a diabetes drug…


4/ Additional metabolic and health benefits

Obesity, fat loss and weight control

A trial involving 121 overweight/obese adults in Korea showed that a higher allulose dose of 14 g/day correlated to a reduction in BMI, body fat percentage and total fat mass, especially visceral…


1/ Safety of allulose

Concerns regarding allulose mainly revolve around potential gastrointestinal issues, including severe diarrhea. However, a clinical study involving 30 adults (15 women and 15 men aged 21-30) determined that allulose was well-tolerated without digestive…


2/ Reduced blood glucose and improved insulin response

Allulose reduced blood sugar when ingested with other carbohydrates, signifying an effect in improving insulin sensitivity and blood glucose disposal.

A 2023 systematic review and meta-analysis of human trials found that…


Allulose is perhaps the most longevity-friendly sweetener. 🧵

Here's why:
+ it's safe
+ multiple health benefits
+ reduced blood glucose
+ metabolic benefits including fat loss, increased GLP1 secretion, liver health, teeth protection.


0/ What is Allulose?
Allulose is a rare sugar found naturally in fruits like figs and raisins. It is nearly calorie-free (0.2-0.4 kcal/g) because it is absorbed and excreted through urine without being metabolized by the human body. The minimal calorie contribution is attributed…


@jorilallo


Trapped by a bad habit?

Get power over it by giving it a tough time.

+ Move the snacks out of sight.
+ Turn off app alerts.
+ Set a bedtime alarm

Small amounts of friction can overcome temptations.


people think i'm talking about boners, i'm really talking about ai.


At this point, what percent of human to human conversation is actually AI to AI conversion?


are you a victim of dad bod?


You’re cryopreserved in 2025 and wake up in 2500. What is the first thing you want to know?


@AryanChadG Sperm results post 13 sauna sessions (with testies being cooled) come back this week


Dry sauna is likely superior to wet sauna

Dry (Finnish) sauna delivers low-humidity heat, so your skin hits 40 °C in minutes while core creeps up only ~1 °C. That gradient shunts up to 70 % more cardiac output to the skin, mimicking moderate-intensity cardio without moving a…


@BillyM2k awesome to see, great work


2/ A second opportunity to use this technology arose when I sprained my ankle dancing at a music festival (my foot slipped into a hole). I healed faster than my doctor had ever seen.

Though I am unsure exactly how much this technology contributed as we stacked several…


3/ Now I’m treating my whole body in a first-in-world experiment.

Proactive rejuvenation.  This is my protocol:

→ 4500 shocks, 3 days a week
→ Intensity: Level 14

→ Area: cervical spine, shoulders, ankles, elbows,  wrists, lumbar spine, hips & glutes, knees and Johnson.…


0/ This technology (@SoftwaveTRT) delivers unfocused electro-hydraulic shock waves dispersed over a broad tissue volume. The acoustic pulse passes non-invasively through skin, generating shear forces and micro-cavitation that set off mechanotransduction. Cells release ATP, open…


1/ My team and I found this technology when we were working on Rejuvenating Johnson’s Johnson. We all want youthful brains and hearts and sexual function.

There are multiple randomized controlled trials showing shockwave therapy improves erectile dysfunction. Given that my…


First, I shocked my Johnson and performance improved.
Then I shocked my sprained ankle and recovered faster.
Now, I’m shocking my entire body…
🧵


Sedentary behavior reduces mitochondrial function in skeletal muscle, leading to faster fatigue and reduced metabolic health. Just 2 weeks without exercise can drop mitochondrial density by 20-25%


A top adult animation reached out asking for usage rights to my media. They're going to roast me. I said yes. We'll see if it ends up in their cut.


this is your sign to stop doom scrolling and go to bed


The goal is to debate life's meaning.

If you're dead, you can't debate anymore.


@zaidkdahhaj If your dumps are that fatty, you might have steatorrhea. Signs of fat-malabsorption that can point to pancreatic enzyme shortages, gallbladder or bile-duct issues, or other gut problems. Worth getting it checked out.


Did you know "sugar face" is a thing?

Sugar leads to AGEs which leads to the yellowing of skin (“sugar face”) due to glycation-induced crosslinking.

AGEs visibly degrade skin quality:
+ Collagen stiffens, your skin loses elasticity, leading to wrinkles.
+ Elastin breaks down…


An extended family member of mine was diagnosed with an aggressive cancer. He has days to live.

Regular testing and early detection is the best way to avoid this.


4/ HBOT reduced my blood p-TAU217 by 28% from 0.14 to 0.10 pg/mL.

0.15 pg/mL is considered the upper range of healthy.


1/ The FDA has just approved the marketing of Lumipulse G test, which uses pTAU217/A𝛃42 as the first blood test for early detection of Alzheimer disease in people over 55, showing symptoms for the disease.


2/ The marker has strong prognostic value in healthy people as well. A study found a simple p-Tau217 blood test to be equally predictive of future cognitive decline risk to much more complex brain imaging of Tau-tangles.


3/ Cognitively unimpaired individuals in the highest 25% of pTau217 levels demonstrated a 57% elevated risk of future cognitive decline. This is comparable to the 61% increased risk observed in those with the highest 25% of Tau accumulation in pertinent brain areas (a…


HBOT reduced a future dementia marker of mine by 28%.

Details:
+ pTAU217 just got FDA-cleared for early Alzheimer’s screening.  It also has prognostic value for healthy brains.

+ The FDA just approved approved pTAU217/A𝛃42 ratio as the first blood test for the early…


0/ Phosphorylated tau protein (p-TAU217) is a disease marker that accumulates as tangles in the brains of individuals with Alzheimer's disease. Elevated concentrations of p-TAU217 can also be detected in the blood, higher concentrations predict faster disease progression.


Skip the late latte.

Caffeine after 2 PM can delay melatonin by hours. That means tossing, turning, and feeling wired when your body wants rest.


All my efforts around health, anti-aging and Don't Die are 100% about the human race living past the superintelligence event horizon.


Do this one thing for your health: lower your resting heart rate before bed.


Society rebranded self destruction as pleasure.


If 10,000 hours is a path to greatness, where does one invest that time in 2025?


The worst selling product on X is kindness.


you know it's true


@LapsusLima i'm gonna need some evidence


Absurdism is the only thing that makes sense.


Please share your worst life advice.


The best advice is to ignore advice. They're just dumping their baggage on you.


@growing_daniel Daniel some macadamia nuts will further brighten your day


Just ate broccoli while making direct eye contact with my reflection. Epigenetic age instantly dropped by 10 minutes. Recommend.


Two of the best life lessons I've learned:
1. No one's in charge.
2. Everyone is fucked up.


Sunday-night longevity hack: I whispered "mitochondria" gently into my pillow three times. Can’t confirm yet, but I feel younger already.


Am watching this. Like many of you, my memories of 9/11 are so crisp. I seem to remember every detail of that entire day and the following weeks. It feels like a lifetime ago and also yesterday.


@shelbynewsad was such a great group, we got all the way through the ideas and then were able to jam on them.


@enjojoyy Nietzsche and I agree on the pursuit of human excellence, challenge norms, and exploring new frontiers


Sad to see this


It's a good idea to routinely test the water you drink


A 2012 BMJ cohort study of ~1.1 million Swedish adolescent males showed that those in the weakest third for muscular strength had about a 20–35 % higher risk of premature death (before age 55) compared with the strongest third, independent of BMI and aerobic fitness.


Addiction makes you a prisoner.

Identify that which you struggle to resist and then build rules and habits to liberate yourself.


@hsu_steve thank you steve, always love when we get to hang out


things which increase your resting heart rate before bed and wreck your sleep


Many have asked about REM latency as a sleep indicator for cognitive decline and early Alzheimer's disease.

+ It's important to understand that while monitoring REM latency or other experimental biomarkers may help detect potential issues earlier, abnormal results should not…


The body can just do things. Always rebuilding.

Immune cells: hours
Small-intestine lining: 3-5 days
Stomach lining: 3-6 days
Taste-bud cells: 10 days
Skin epidermis: 1 month
Red blood cells: 120 days
Liver cells: 1 year
Fat cells: 10 years
Skeleton: 10 years
Brain neurons:…


@AndrewCritchPhD @lorenzobielsa Critch can see the situation


@ZssBecker never letting school get in the way of your education


The default right now is to pursue status, power and wealth. They’re useful of course. They also make one a martyr.

I’m betting that AI will scramble those  endpoints and will make existence the prize.


Crazy that sleep isn’t taught in school.


@Will_Ocho I do sauna in the morning


I’ve been doing daily sauna sessions for two weeks, and last night was the first time I got a great night’s sleep. It took my body about two weeks to adjust.


@Cons_Wildcat yes we have a sleep sup in the pipeline


Einstein 10 hrs plus naps
Churchill 1-2 hr naps
Federer 10–12 hrs

Edison disparaged sleep, irritable and mood swings
Tesla 2-4 hrs, had cognitive decline
Thatcher 4–5 hrs, had cognitive decline


@nicdunz I've got you


@AndrewCritchPhD 🤜🤛


Buzzkill Bryan reporting for duty


Alcohol intake of more than 5 drinks per week is linked to reduced sperm count and abnormal morphology.

Men with higher alcohol intake exhibited a 33% reduction in sperm concentration compared to those with lower consumption.


Not sleeping 7–8 hours a night? Your brain is missing out on the night time clean up process. Amyloid builds up. Hormones get scrambled. Cravings rise. Even one night.


@AgneLatozaite Excellent sleep profile


Sleep deprivation is literal drunkenness: being constantly awake for 18 or 24 hours is equivalent to having a blood alcohol content of 0.05% or 0.1%, respectively.


Upon waking, I expose my eyes to 10,000 lux light because morning light anchors your circadian rhythm and boosts dopamine, linked to better mood, focus, and metabolic function.

I use lux light as I get up before the sun rises.


Phone in bed = bad sleep. Blue light delays melatonin. Doomscrolling jacks cortisol.

Don’t do it friends. Put the phone down.


@Shafer1337 I've been writing and talking about this for nearly 10 years. I wrote this in 2018.


@BasedBeffJezos the has to be misinformation, Sam knows extra virgin olive oil is king


society is set up to kill your sperm


@chamath The short answer: dry sauna has higher quality and more powered evidence, is also more tolerable, and less risky.

Dry sauna sessions at high temperatures (≈80-100 °C) have the strongest and longest-running evidence for lowering resting blood pressure, improving arterial…


Your willpower isn’t broken. Your dopamine system is hijacked. Scrolling is an addiction and awareness is the first defense.


People misunderstand my efforts on Don't Die. It's entirely about surviving superintelligence.

If we survive, we may get an unfathomably cool existence.


Interesting effects from 7 days of sauna (200°F for 20 min).  It's early and I'll get more data in the coming weeks so we'll see.

Central systolic blood pressure 103→97 mmHg:
my heart, brain and all major organs are experiencing 5.83% less pressure than a week ago. I started…


Best if your final meal of the day is 4 hours before sleep.
No snacking.
You will be happy in the morning.
And sad if you don't do this.


@batemanphysique A minimum would be this ratio: 180 min moderate cardio + 35 min HIIT + 60 min strength.


My body sweats 18 oz during a 20 min sauna at 200 °F, with a sodium concentration of 25-39 mg/oz.

A single sauna session flushes 450–700 mg of sodium out of my body. ~30-50% of ideal daily intake.

I measured this because I got intense muscle cramps during sleep after starting…


Matteo has done a good job nailing a great product and continually introducing high quality improvements.


Resistance training stimulates the release of myokines, anti-inflammatory molecules that improve insulin sensitivity and reduce systemic inflammation. Those who lift weights have up to 30% lower inflammation levels on average.


Hosted a Don't Die dinner with this great group of biology engineers at SynBioBeta. Most don't realize that Don't Die is a new ideology for the age of AI.

From @johncumbers
"Hi Bryan - the Don’t Die dinner was the highlight of the entire week.  It was such a gift to explore the…


not dying is harder than it looks


At 200°F (93°C), it takes about 20–30 minutes to bake an egg until the white is set and the yolk is still soft.

For a firmer yolk, aim for 30–40 minutes.


Doomscrolling is a form of bdsm.


Don’t die is the universal game every human plays every second of every day. It’s the single thing that every human on this planet agrees with and actively practices constantly.


@__EthanHunt__ continue with sauna, just chill em'


things bad for sperm health:
+ tight underwear
+ laptop on lap
+ extremely hot showers
+ sauna

let the boys breathe


@DrNeilStone One of the more interesting things I've learned is that you can dramatically lower your speed of aging. My best three test average is 0.54, which roughly speaking, means that at that level a year of aging happens every two years. My score is #1 in the world among hundreds of…


I'm 47 and my vascular age is 30.

Sauna is supposed to improve vascular age. I completed these six measurements as a baseline so we'll see if they improve following the sauna protocol. Here’s what I measured and what they mean:

Central Systolic Blood Pressure:
This is…


if AI knocks us all out it was great hanging out with you


For those facing mental health challenges: Consistent, high-quality sleep is one of the most effective remedies you can rely on.


@spongebad_69 Gonna need some time to process this


Early 20s male called me, working 18 hrs/day. Erratic sleep schedule. Take out food. Always fatigued. No sex drive. Losing hair. Headaches. Caffeine to stay alive.

It's a full-spectrum dysregulation of metabolic, hormonal, and nervous system health.


@ada_lluch I'll be here


What's interesting:

AI-assisted physicians outperformed human physicians who had no reference materials. In April 2025, responses...were so strong that physicians could no longer improve them.


@rez0__ yes I work in my HBOT. The oxygen is 21%, same as the atmosphere, so I have my laptop and a desk in there.


2/ Significance

This research offers compelling evidence for another potential benefit of intermittent fasting in counteracting a significant aspect of aging. Notably, it is the first study to demonstrate an effect of dietary restriction on sexual behavior within the context of…


3/ Limitations

Despite its promising findings, the study has certain limitations:

The use of inbred (homozygous) mice, a common practice in animal research, necessitates replication of these findings in other mouse strains, preferably those with greater genetic diversity…


0/ Background

Many older men experience a decline in sexual desire, often accompanied by anxiety, irritability, and communication difficulties.

This condition, known medically as hyposexual desire disorder (HSDD), affects a significant portion of the aging male population; for…


1/ Findings

Published last week, a study in aging male mice has now uncovered another potential advantage of long-term intermittent fasting: the maintenance of youthful reproductive rates.

This effect was linked to more frequent sexual activity, without any observed changes in…


Intermittent fasting makes older mice horny again, men too?

Many older men experience a decline in sexual desire, often accompanied by anxiety, irritability, and communication difficulties. ~26% of men over 70 report a lack of sexual drive.

Muscle plays a role.
Findings🧵


Timed my morning routine today. 4 hrs and 46 min.

20 min - wake up, clean mouth, inner ear temp, light in eyes, hair cap/hair serum, wash hair

26 min - pre-workout fuel

1 hr 50 min - exercise + sauna + red/nir light

40 min - shower, breakfast

90 min - hbot


On the eve of radically extended lifespans, the pursuit of fleeting debauchery is the ultimate self-betrayal.


First thing after waking up I clean my mouth.

Water pik
Floss
Brush

Overnight bacteria accumulates. Oral health significantly affects heart, brain and gut health.


@NoContextHumans 120-130 dB within 100 meters, enough to cause immediate hearing damage


alphabet usage
(least to most)

1.Z
2.Q
3.X
4.J
5.K
6.V
7.B
8.Y
9.G
10.P
11.W
12.F
13.M
14.U
15.C
16.L
17.D
18.R
19.H
20.S
21.N
22.I
23.O
24.A
25.T
26.E


@0galo20 devastating


@vengeancecap real


@Ainthropos 😂


It’s all fun and games until…


I’m so grateful that I got a good mom.


In the past 200 days I've completed 93 sessions of hyperbaric oxygen therapy.

8,723 min / 145 hours

The results from the initial 60 sessions were the best I've seen from any therapy.

Excited to see what follow up measurements show on the continued usage.


A few weeks ago I spoke about lowing your resting heart rate before bed as the #1 thing you can do to improve your health and well-being.

Whose done it and what have you experienced?


@BlueyAnon I think happiness could be a misguided endpoint. My goal is to find tranquility in all things, "good" and "bad".

Our natural instinct is to run away from pain and discomfort however my deepest levels of satisfaction come from engaging with them.


I'm day seven into sauna, 20 min at 200°F.

First few days I felt a bit fatigued and my sleep was disrupted. Seems my body is starting to adapt now.

What's been your experience?


Distilling my life into numbers is the best thing I've ever done.

It's the best performing recipe for a stable mood and high performance.


To fall back asleep, I focus on my breadth:

4 sec in
6 sec out

I try to complete 100 of those and if I can stay focused on my breath, will fall back asleep before I hit 50 of them.


@chamath I'd focus in on a few power laws so that you can keep the lifestyle you want and also feel excellent, clear headed and have a stable mood.

The #1 thing I'd focus on is resting heart rate before bed. Try to get it as low as possible.

Eat earlier and lighter;
try to lessen…


@jasonball @Will_Ocho Nice work Jason. The blueprint protocol reliably works and it feels amazing.


@Billyvegas34 I completed 60 sessions in 90 days and am now in the maintenance mode. No one really knows what is ideal beyond the 60 in 90 days so we are experimenting with different protocols.


@drocafella33 I'm open to evaluating cold therapy. If I do, we'll need to come up with a compelling hypothesis and identify biomarkers we can measure to determine efficacy.


@DeclanJohnson14 I'll be starting methylene blue soon. We put on hold to isolate effects of other interventions first.


@the_bentist my team and I have been following the evidence and my biomarkers and this macro profile is performing very well across muscle, metabolism, inflammation, energy etc.


@Will_Ocho hoping to make it easier for you, to know what things are worth doing and what things you can ignore


@johnnygreavu I'm standing up a blog to put it all in one place


@sweatystartup it's possible that within that timeframe we'll learn how to design a similar taste and experience and make it either benign or healthy


loving my new morning routine

sleep: 8 hr
strength: 30 min
cardio: 30 min
sauna: 20 min
red/nir: 6 min
hbot: 90 min

2250 cal/day
Protein: 130 grams (~25%)
Carbs: 206 grams  (~35%)
Fat: 101 grams (~40%)


Tomorrow you wants to feel good. That means today you needs to make good decisions.


answer: cooling the balls for 200°F sauna


guess my new protocol...


Hang out with those who make you better.


asian dense bean salad

ingredients:
• 1 cup cooked chickpeas (soaked overnight)
• 1 cup cooked cannellini beans (soaked overnight)
• 1 cup shelled edamame
• 2 cups shredded cabbage
• 1 cup shredded carrots
• 4 green onions, thinly sliced
• almonds, chopped

miso sesame…


what i'm eating for the next few days


Sleep deprivation is brain damage


@ZssBecker it really is a situation of choice


engineering biology is the way


I think—therefore I emdash.


this innie says no to waffle parties


@AutismCapital I wonder if we measured brain patterns in sleep and compared patterns of 1980 to 2025 if we’d find signatures of memes


and a longevity czar


I’m at @johncumbers @SynBioBeta today hanging out with @Ginkgo’s @jrkelly


The U.S. needs a sleep czar.


What does the human race do when we give birth to superintelligence?


@HeyMizesCarter they’ll make you dumb before they kill you:

impairs memory and learning, reduces neuron growth and brain plasticity; accelerates cognitive decline; inflames brain.


@garrytan @iruletheworldmo @BasedBeffJezos i’m in


@ShaanVP makes you wonder why we are late to hear the news of this stuff, like why isn’t anyone telling us this stuff sooner?


@EvgenyGaevoy The return on investment potential is the best in history


@chamath The primary distinction between a dry sauna (Finnish sauna, with 10-20% relative humidity) and a wet sauna (steam bath, with relative humidity approaching 100%) lies in the latter's prevention of sweat evaporation, thus eliminating the natural cooling mechanism.

Consequently,…


@MoonCake1738 keeping my workout to 60 min a day now given the longer morning protocol. 30 min (strength, balance, flexibility) and 30 min cardio (zone 2 or HIIT)


my current morning routine... am I weird?

start: 4:30am.
finish: 10am.

+ wake up (bedtime 8:30pm)
+ measure inner ear temp
+ BP hair serum + BP red light cap
+ 10k lux light in eyes
+ shower, wash out hair serums
+ BP
         . Longevity Mix
         . Longevity Protein…


8/ How I will measure effect…

Potential Benefits
+ Enhanced cellular repair mechanisms, focusing on protein and cellular maintenance and repair.
+ Increased metabolic efficiency.
+ Improved physical fitness and exercise endurance.
+ Better cardiovascular health.
+ Enhanced…


9/ Tips for you…

+ Aim for 3–5 sauna sessions per week, lasting about 15–20 minutes each, at 175–194°F (80–90°C)
+ After workouts is ideal, as sauna use boosts muscle recovery. Always hydrate thoroughly afterward
+ Be cautious above 194°F (90°C). Cover your head with a damp…


7/ My protocol…

My sauna protocol:
+ Type: Dry sauna (@thecoldplunge)
+ Temperature: 200 °F (93° C)
+ Frequency: daily, 7 days a week
+ Duration: 20-minute sessions
+ Protection: Ice pack applied to the groin area to safeguard testicular and sperm health.
+ Rehydration: 36 oz…


6/ It may detox you…

Sauna may be effective for detoxifying your body. Your skin naturally helps flush out toxins through sweating, including heavy metals and certain harmful compounds. Research shows that sauna-induced sweating significantly boosts the removal of common…


7/ What about longevity?

Regular sauna use is linked to a longer lifespan. Multiple studies show that frequent, long-term sauna sessions significantly lower your risk of dying from all causes. Regular sauna use (3–7 times/week) specifically reduces the increased mortality risk…


5/ It can improve your metabolism…

Sauna can improve your body composition, metabolism, and fitness levels.

It has shown:
+ Significant decrease in bad cholesterol (total cholesterol and LDL)
+ Transient significant decrease in blood fat (triglycerides)
+ Small increases in…


3/ It can improve mental health…

Regular sauna use can lower your risk of dementia and boost your overall mental health.

+ Better sleep: Over 80% reported improved sleep quality.
+ Reduced pain: 33% experienced less muscle pain.
+ Happier mood: Regular sauna users (1–4…


4/ Reduces inflammation…

Regular sauna use reduces inflammation and can ease autoimmune conditions. Studies in healthy middle-aged men show frequent sauna use lowers systemic inflammation significantly:

2–3 sessions/week: 17% lower inflammation
4–7 sessions/week: 31.5% lower…


0/ How it works…

Heat exposure in a sauna puts your body under mild stress, triggering natural repair processes that improve overall health. Finnish dry saunas specifically use controlled heat to stimulate these beneficial responses, including:

+ Repairing and maintaining…


1/ It protects your heart…

Regular sauna use (4–7 times a week, sessions lasting at least 19 minutes) can significantly improve heart health and lower blood pressure. Research shows the more often you sauna, the greater your protection from heart disease:

Heart disease risk:…


Is sauna worth the hype?

There's evidence that sauna is a potential detox and longevity intervention with benefits to heart, metabolism, brain health, and skin. We’re going to put it to the test.

Here’s what you need to know…🧵


Health trends right now:

+ eating sticks of butter
+ drinking urine
+ exposing balls to sunlight
+ only eating organs
+ looksmaxxing
+ crystals in your vag

We are in the health Dark Ages.
Influencers need to post their biomarkers.


@traestephens this is the way


A beginners guide to epigenetic clocks


A new study is out: things that make you age faster, and slower, according to 16 epigenetic age clocks.


If you're into health data, your speed of aging is one of the most useful things to know.

When I got into longevity, there was a clear problem: health experts disagree sharply with each other about the ideal diet, therapies, and lifestyle choices.

This conflicting advice…


The models just want to learn and the body just wants to be healthy.


Humanity will only save itself if it can do so while making money.


@MarioNawfal @operationdanish Mario it's great you're focusing your platform on these important conversations


@KettlebellDan Thanks for the generosity of spirit Dan and I hold the kettlebell as sacred 😇


@natfriedman they too were consumed with the alignment problem


@geleilaoshi thanks for the song friend 😂


We are racing towards super intelligence. Absent some global catastrophe, there is no stopping this maniacial march forward.

There's too much to lose for nation states, companies, and capital. Seemingly everything to gain, if only you get there first.

Like it or not, our…


six habits wrecking your sleep:

+ eating too late
+ not having a wind down routine
+ having stimulants too late in the day
+ not regulating evening light
+ wrong bedroom temperature
+ not regulating noise


Whether someone is optimist or pessimistic about AI seems to boil down to one of two mental models:

1. things have been ok and therefore things will be ok
2. this situation is different

Which are you?


@tunguz why is it an easy yes for you?


@ThanksRolf do you think you are not an automaton now?


@dustinthedad what if you couldn't go back and had to act on limited information?


@Andercot do you think you have free will now?


You have access to an algorithm that gives you the best physical, mental, and spiritual health of your life.
In exchange, you do what the algorithm says:

+ Go to bed when it says
+ Eat when it says
+ Exercise in the way it prescribes

Would you say yes or no?


AI is advancing faster than we can comprehend.


Encouragement: eat well, sleep well, love lots.

Tough love: get your fucking shit together. Show some self respect.

Which helps you more?


If your bedtime is 10 pm.
Be in bed at exactly 10 pm.

The body thrives with consistency.

Respect yourself.


Time is running out for us to figure out that time is the prize.

ht @Grimezsz


@KevinSzabo14 That would be ~4,737 cups of coffee per day


don’t make me come over there


I guarantee I'm going to die in the most ironic way possible. I hope you all enjoy.


May the fourth be with you


With AI emergent, what will be the next human archetypes?

Jung's universal 12:
Caregiver, Creator, Everyperson, Explorer, Hero, Innocent, Jester, Lover, Magician, Rebel (Outlaw), Ruler, Sage.


@BitPaine those are rookie numbers


@thesamparr I microdosed Tirzepatide for three weeks and stopped because it increased my resting heart rate by 3 bpm, lowered my HRV by 7 and decreased my sleep quality by 10%


when this happens, my team and I now say "plank" and the person speaking immediately stops. Everyone is now much happier.


@RayDalio 100%, the mental models you maintain in life in response to all stimuli either strengthen or weaken your biological systems


That's amazing


@tunguz 💯


@dash_eats congratulations dasha


@3DMartelli nap if you like, I choose to not nap as it disrupts my sleep rhythms, making so I can't fall asleep


@Mr_Derivatives first step would be to sequence his genome


@waitbutwhy I'm the first. Few things make me happier than a quite, contemplative morning.


@wizardofsoho Blueprint is the best health stack out there


Your mental models of the world are either a longevity therapy or will accelerate aging.

A growth mindset and seeing stress as a positive force can lower cortisol, reduce inflammation, and improve cardiovascular health.


Given Buffett’s remarkable genetics, it makes me wonder: if he’d prioritized his health a bit more, could he have lived long enough to benefit from upcoming life-extension therapies? Respect to him for all he’s accomplished. Aging, decline, and death are profound tragedies.


Reframe how you think about weekends: not as the time to binge and take a break from health. That will weaken you.

Use weekends to reset and rebuild strength.


@jasongordo626 I completed a low-dose CT scan to measure mine. It came back as 0. A perfect score. 0% heart attack risk in the next 10 yrs.


Hit and run accusations.

We need a new social norm that shames and lowers the social status of people who make hit and run accusations and then don't clean up the mess they created when proven wrong.


If you're doing HBOT, this my protocol:

2 atmospheres
60 sessions in 90 days
90 min per
20 min of 100% oxygen via mask, 5 min break, repeat

My chamber maintains ambient air (21% oxygen) reducing the risk of oxidative stress to the eyes (cataracts).


Compounding your health is the best thing you can do to compound your wealth.


@Muzeishen I solved the nutrition and testing problem myself and have made it available to others: the Blueprint stack.


@TophysP22282 I've built my life around having a low resting heart rate. It's the #1 marker I track daily. It predicts my sleep quality which in turn predicts if I exercise which in turn predicts if I'll eat nutritiously.


@Astra5225 I probably only get up at night around 50% of the time or so. I stop drinking liquids at ~4pm to avoid night time urination.


@skdh see if you can get some hyperbaric oxygen therapy in to accelerate the healing process


@petrikk My stress is equal to and most likely greater than the average person. What I teach people to do for their health is mostly free. You can go to sleep when you want, just be consistent. I encourage people to shun modern day poison including fast/junk food, digital addiction etc.


@Senpai_Gideon A green Mediterranean diet (Blueprint) was the most effective for slowing aging using speed of aging clocks, confirming what we concluded yeas ago based upon a review of scientific evidence.


@cyrsbel I didn't. I've been considering doing those kinds of experiments and wanted to hear what people thought about it. Interestingly a lot of people really do not want me to cause harm to myself, even if for the sake of science, which I really appreciate.


Answer: each spike was a muscle cramp. I did three sauna sessions this week which caused an electrolyte imbalance.


@Sticky_Mike You don't need a lot of resources. You can achieve 80%+ of the benefits by focusing on sleep, exercise and nutrition. I've distilled everything I've learned into simple daily life habits that most everyone can do and are inexpensive.


People accused me of lying and cherry picking.

I posted receipts showing that I have the world's best biomarkers.

I've demonstrated at age 47, you can:
+ slow your speed of aging by 50%
+ have the fertility health of a 20 year old
+ telomeres that are age 10
+ bone mineral…


This is my sleep last night. What do you think caused the spikes?


@spandrell4 We tend to ridicule that which we don’t understand


@MarioNawfal Mario it was great hanging out with you. Looking forward to reflecting with you, a few hundred years from now, on what this moment truly meant.


RT @MarioNawfal: 🚨 EXCLUSIVE: BRYAN JOHNSON ON AI, IMMORTALITY, AND THE END OF HUMAN LIMITS

What if AI doesn’t just change the world—but e…


@marc_louvion Marc this is courageous of you to confess. To make amends you can apologize to your body for the distress and reaffirm your knowledge that Shake Shack is an illusion of pleasure and guaranteed long term misery.


Hard commit to health.
Make it non-negotiable.
You win freedom and agency.


Be mindful of stimulants.

Caffeine has a six hour half life.
Coffee at 4 pm,
leaves you with a half a cup of coffee in your system at 10 pm.
It's hard to sleep with caffeine.


@Ksareen30 the phone checking will definitely interrupt sleep patterns, good lesson to try and avoid 60 min before and never during the night


@StoryHobbit congratulations and good luck! with new borns, definitely makes sense for the entire family to build life around good sleep habits and hygiene.


@edison_udom makes sense you feel tired as going to sleep later than usual will result in missed deep sleep. good reminder to be on time to get full deep sleep cycle.


@Kwebbelkop great job


@BillyM2k Does your tracker break down REM and Deep amounts?


@farbood Solid REM and Deep. First REM cycle ~90 min after bed which is great. Seems only one brief wake event. Great night.


Astronauts in microgravity can lose around 1–1.5% of their bone density per month. 10x faster bone loss than on Earth.


how did you sleep last night?


If you recently got less than four hours of sleep, I have some news for you.


Protocol for optimal sperm health:

+ Sleep: 8+ hours nightly
+ Reduce inflammation: omega-3s, NAC, exercise
+ Avoid testicular heat: no saunas (or sauna with an testicular ice pack), tight underwear, or laptops
+ Eliminate toxins: alcohol, cigarettes, plastics
+ Train hard:…


Semen quality isn’t just about reproduction. It’s one of the clearest biomarkers of systemic aging: tightly linked to hormone health, inflammation, mitochondrial function, and metabolic fitness.

Across five lab tests in 3 months, my total motile sperm count (TMC) averaged 165…


While global sperm health is plummeting, my sperm count is over 4× the average. At age 47.

Global data from 1973 to 2018:
+ sperm concentration declined by 51%
+ total sperm count declined 55%

My sperm concentration (143 million) and count (380 million) both exceed 1973 levels…


Lift weights and get jacked.
Sleep well and stabilize your mood.
Eat well and feel energized.


8/ The Rejuvenation Olympics enables anyone to compete to determine who can achieve the lowest speed of aging. I am currently #1 in the world out of 6,000 participants.

To qualify, you need to complete three tests within two years. Your average is then used for the leaderboard.…


6/ Here are more details on the history and generations of pan-tissue epigenetic clocks, and how PACE came to be.

PACE is a 3rd generation pan-tissue clock.

Pan-tissue epigenetic clocks aim to provide a comprehensive assessment of an individual’s biological age or the rate at…


7/ As far as I know, I've used this speed of aging measurement more than anyone one the world. In the last 12 months alone I've measured myself 22 times.

My team and I choose this frequency of measurement because we find the data uniquely insightful to measure the effect of…


5/ Internally PACE has gained our trust by validating what we learned via years of rigorous biomarker testing.

Here are examples of how PACE results retrospectively aligned with our strategic decisions:

+ Rapamycin cessation: We stopped my rapamycin protocol due to observed…


4/ PACE aces every benchmark

According to recent pre-prints and previous research, the PACE biological aging clock demonstrates strong reliability:

+ It accurately detects an increased speed of aging following interventions known to accelerate aging, such as chemotherapy and…


2/ How Biological Aging clocks gained a bad reputation

The early adoption of epigenetic aging clocks inadvertently led to a body of literature containing inconsistent and conflicting biological age measurements across various interventions.

This was largely because earlier…


3/ Two new pre-prints take a new approach to restore confidence to the field.

A research team at Yale supported by TruDiagnostic is working to standardize the emerging field of epigenetic biological aging. To reliably benchmark and compare epigenetic aging clocks for assessing…


0/ Speed of aging (PACE) is one of the most clinically validated aging markers.

My team and I use it extensively to measure the efficacy of health protocols.

This thread explains how biological aging clocks gained a bad reputation and how two new pre-prints take a new approach…


1/ Addressing Skepticism:

There's been some skepticism surrounding biological age clocks. I'm going to address the arguments around epigenetic age measurements, explain why these concerns don't apply to PACE (the clock my team and I use), and discuss the new standards emerging…


This marker reveals how fast you’re aging.

+ New science just emerged to support it
+ It’s based on DNA methylation
+ It allows me to know what is and isn’t working

Here’s an overview of how:
+ it works
+ you can find out your result
+ you can compare your results to others


Should I let Evening Bryan out tonight?
He over eats. Doom scrolls. Skips bedtime.
Wdyt?


I really wish I'd had someone in my life encouraging me to prioritize my health versus martyr myself.

But there was literally no one. This is what I'm trying to do for you.


@sal_habash HRV last night was 70. overall my HRV is about average for my age, it's been one of the most stubborn markers to rejuvenate.


@jecwick 😂


@MoonCake1738 a lot of robust evidence for creatine


If you're suffering from depression or anxiety, try improving sleep, exercise, and nutrition. They're potent and proven mood stabilizers.

Pills are the cultural norm first line of defense however sometimes they can make the situation worse.

I know behavior change feels…


Last night was a perfect night's sleep.

What's notable and how it's done. The 5 power laws for you to leverage.

Notable:
+ 46 bpm resting heart rate. I've learned this is the single most important health marker I track daily. It more powerfully predicts sleep quality than…


build reliable life systems


Never trust yourself to make the right decision. You won't.

Trust systems to save you from yourself.


The current world order is breaking down, a new one is emerging


Society sells death as pleasure.

+ fast food
+ gambling
+ alcohol
+ nicotine
+ social media
+ porn

Rebel.


Give your friends permission to be healthy.
By making healthy decisions.


New study reveals that the "dad-bod" phenomenon is linked to a specific group of fat precursor cells that become active only during early middle age in males.

Here are the findings
+ In middle-aged male mice (12 months, equivalent to 40 human years), 80% of visceral fat cells…


The U.S. spends ~1.8x more on healthcare per person than 11 peer countries:

U.S. $13,432
OCED $7,393


Existence is higher status than martyrdom.


@anothercohen Alex that's painful. My kids are now 15+ but those early days are so challenging.


Humans desire status.
AI is flattening the differences.
Thinking, memory, expertise becoming commodities.
What will become the new scoreboard?


@kanyewest will be telling others about y'all in the 25th century


The answer I got to the same prompt:

Tell me something incredibly special or unique you've noticed about me, but you think I haven't realized about myself yet. It doesn’t have to be something positive and you don’t have to be nice to me, just be truthful.

You’ve built an…


@levelsio Pieter, excellent write up. Awesome seeing you be such as positive example to others.


Friends - things that lead to poor health reduce your agency. Being high agency will make you happy.


Day 7 of 7

We started with 11,000 people. How many finished?

Even if you were not diligent in keeping with the exercise, I hope that it brought your current habits to the forefront of your attention.

We are often oblivious to our own behaviors and only become self aware…


@johncumbers John, it’s been a great fun exploring all the exciting ways we can use advancements in biology to unlock greater health and wellness.


Day 6 of 7

final stretch

+ screens off 60 min before bed
+ final meal/snack 4 hours before bed
+ in bed same time every night


What's in the pantry that shouldn't be in your pantry?


Note:

Use avocado oil for cooking. Why?
+ has a high flash point
+ rich in healthy fats

Very light roasting:
+ avoid browning
+ max temp 250°F / 120°C

Drizzle Extra Virgin Olive Oil
+ consume fresh
+ make sure third party tested to verify quality


sweet potato curry with quinoa

ingredients:
• 1 medium sweet potato, peeled and diced
• 1 cup cauliflower florets
• 1 cup green beans, trimmed and chopped
• 1 cup carrots, sliced
• 1 cup peas
• 1 tbsp fresh ginger, grated
• 1 tbsp fresh lime juice
• 2 cups fresh…


what i'm eating for the next few days


Alcohol isn't a good friend.


Day 5 of 7

If you’re depressed and or anxious, these will help:

+ screens off 60 min before bed
+ final meal/snack 4 hours before bed
+ in bed same time every night


Day 4 of 7

halfway there. power through.

+ “just one more episode”
+ “i need a snack”
+ “i’ll catch up on sleep later”

master delayed gratification. immediate pleasure usually results in longterm pain

challenge:
+ screens off 60 min before bed
+ final meal/snack 4 hours…


Whatever debaucherous behavior you may be contemplating, it's not worth it. Stay strong.


you can just do things


Day 3 of 7

You probably now realize:
+ you're addicted to screens
+ you struggle to go to bed on time
+ late night eating/munchies are hard to resist

Step 1 is recognizing the problem.


Eat Veggies like this and not like that

Use avocado oil for cooking. Why?
+ has a high flash point
+ rich in healthy fats

Very light roasting:
+ avoid browning
+ Max temp 250°F / 120°C

Drizzle Extra Virgin Olive Oil
+ consume fresh
+ make sure third party tested to…


@AutismCapital @jecwick don't die has defeated it's first dye target


Technology is evolving faster than anyone can comprehend. We are evolving into something new as a species. This may be the end or the very beginning.


Screens off 60 min before bed.


@wiseapeman A large piece of tiramisu cheesecake creates a high glycemic load and significant saturated fat, which acutely spike blood glucose and insulin, leading to increased oxidative stress and inflammatory cytokine production (e.g., IL-6, TNF-α) within hours of consumption. Repeated…


@m_mia42 it’s me


@josephdelong poasting our way to the singularity


@DanielleFong thanks for the well wishes Danielle


You're better than fast food.


Avoid high intensity exercise 4 hours before sleep.
It impairs sleep and recovery according to a new study.

Study (from @WHOOP) found that late night exercise...
- Delayed sleep onset
- Shorter total sleep duration
- Lower sleep quality
- Higher resting heart rate (RHR)
-…


Sleep is the world's best performance enhancing drug.


Day 2 of 7

How did you do yesterday turning screens off 60 min before bed?

Final meal/snack 4 hours before bed, here's why:
1) eating dinner at 10 pm versus 6 pm can led to 20% higher blood glucose levels and 30% lower fax oxidation overnight
2) eating within 3 hours of…


checking in...


It's absolutely insane that we'd do anything to compromise our existence.


Conclusion

A serum vitamin D spike beyond 80–100 ng/mL isn’t ideal. But this isn't a crisis, it’s a curiosity. I’ve halted supplementation to restore balance and will keep monitoring my serum Vitamin D level.

The deeper takeaway is this:

+ HBOT may radically improve the…


3/ Improved liver, kidney, and gut oxygenation and perfusion

HBOT increases oxygen availability and promotes vascular growth (VEGF).

How does it affect vitamin D?

The liver converts vitamin D into 25-OH-D (the pre-active form we measure). This is an oxygen-reliant process.…


4/ Improved vitamin D receptor (VDR) expression

Butyrate, a metabolite of gut microbiota, upregulates VDR gene expression

GYP27B1 (another VDR-linked regulator) ties into angiogenesis and VEGF signaling.

How does it affect vitamin D?

More VDRs = greater systemic vitamin D…


My Vit D levels spiked 235% post HBOT.

My Vit D has been stable for years ~40 ng/mL and then spiked to 134 ng/mL after 60 sessions of HBOT.

For context: I’ve been taking ~5000 IU/day of Vit D for the past few years. My serum levels have consistently hovered around ~40 ng/mL.…


1/ Improved intestinal bile acids

Through reversal of dysbiosis and increased growth of healthy gut bacteria.

How does it affect vitamin D?

Bile acid metabolites (especially LCA) promoted by a healthy microbiome promote vitamin D absorption into circulation.


2/ Improved intestinal barrier integrity and reduced inflammation

Increases in Akkermansia and butyrate support mucin production and maintain healthy gut lining.

How does it affect vitamin D?

A strong mucus layer prevents nutrient loss through inflammation-induced “leaks” and…


@MrBeast looking good jimmy


Improve sleep by enabling right light:

iOS
1. Settings → Accessibility → Display & Text Size → Color Filters
2. Turn ON Color Filters → Select Color Tint
3. Set Intensity and Hue all the way to RED
4. Settings → Accessibility → Accessibility Shortcut → select Color…


@pratikkhulbe my personal favorite is read a book. You can also go for a walk, call a friend, breath work, mediation, a calming hobby....


Day 1 of 7
11,000 people are in
3 pts per day, 21 total
Report your score at week's end

Screens off 60 min before bed. Here's why:
+ easier to fall asleep
+ improves overall sleep quality
+ screens before bed can increase insomnia risk by 59% and shorten sleep by 24 min


@mhiggins even small adjustments will make a big difference within the family, with colleagues and in personal habits


@levie @stevesi if 0 seconds is your starting point, then that’s great


@DearS_o_n doing hard things is so much easier when on the other side of a great night’s sleep


@cremieuxrecueil here to serve


happy 4/20 don't blaze it friends


Starting tomorrow, do this with me:
+ screens off 60 min before bed
+ final meal/food 4 hours before bed
+ in bed same time every night

Do it for 7 days. Like if you're in.


big sugar wants you to crumbl today...

@itsandreabotez @alexandrabotez


*The 0.54 speed of aging is the average of my top three test scores via the Rejuvenation Olympics. I am currently #1 in the world. Anyone can compete and the same rules apply to everyone.  I recently achieved a 0.48 on a single test.


typo: if bedtime is 10 pm, wake time is 5-6 am.


@isaac_ts_way that tracks


Hundreds of millions are on X.
Most feel alone.
Call a friend.


Here is a simplified way to approach health:

Don’t Die Protocol
Mastering your resting heart rate

Over five years I evolved from obese, depressed, and inflamed to arguably having the best comprehensive biomarkers in the world. It feels amazing. You do not need to do what I do…


@onenine90x great stuff, keep up the good work


Buzz Kill Bryan, always by your side.


@Jason let's go all in, double it up


@Jason That sugar frosted croissant is your Trojan horse. Sweet on the outside, but inside full of inflammatory cytokines.


I get it. Your couch is comfy. You know what’s not comfy? Being fat.

Get up and move.


@GN0ME0GN0ME0 that’s a good day


Few things bring greater joy than self respect.

Few things generate self respect as deeply as self mastery.


It's the weekend...
+ exercise for 60 minutes
+ write down now what you plan to eat
+ commit to nutritious food
+ avoid in-the-moment decisions
+ get 8 hrs of sleep


@balajis Balaji this is amazing. Dense clusters of talent is a proven formula.


@thehrsi dreaming of what I’ll do when I grow into a stem cell, I’ll be able to become anything


@alexvibinglife thought I’d mix it up and include a collection of other markers


@CigsMake she was a crypto trader who faked her age


I'm in pretty good health:
+ world's lowest recorded speed of aging (.54)
+ my telomeres say I'm 10 years old, and
+ and regenerate at 12 year old vibrancy
+ bone mineral density in the top 99.8%
+ sperm health of a 20 year old


@alice_tigress even with high self awareness, it's really challenging to fully comprehend the belief systems that are running you


@BudJohnsonPhoto you become acutely aware of belief systems after discovering you were born into a fish bowl


@tunguz 😂


Most of what you believe is not what you've chosen to believe but what you were told to believe.


@AdrianDittmann As a result, today, your natural killer cell activity (cancer surveillance) dropped by up to 72% and the protein S-100B spiked akin to a mild traumatic brain injury. You don't notice because sleep deprivation blunts self-awareness.


What's the last thing you ate that you regret?


hey men, watch this so you’re less stupid on female matters


Regarding the impact of HBOT on my telomeres.

My telomere length in March 2024, six months before starting my HBOT protocol, measured 11.4kb.

After 60 sessions at 90 minutes each, I re-tested on January 20, 2025: 11.7 kb. That’s a 2.6% increase. (same lab, same methodology).…


@alancreate Here's what I'm doing for my bones. My most recent DEXA measurement put my tone bone mineral density in the top 99.8 percentile


My telomeres say I'm 10 years old.
They are regenerated at the vibrancy of a 12 year old.

Data:
Telomeres: 10.27 kilobases
Telomerase activity: 7.7%

Telomeres are like shoelace tips on your DNA, protecting your chromosomes every time your cells divide.

Telomerase is the enzyme…


my wind down routine


inspo: @jakekrantz


An hour or two before bed, try to avoid blue light.

That means turn off screens or eliminate blue light from your screens (there are apps and settings to do this on computer and mobile devices).

Instead, turn on red and amber lights. Light can significantly affect your…


2/ Exosomes are the likely “active ingredients” in young plasma and stem cell therapies.

There is growing evidence that extracellular vesicles (EVs), more popularly known as exosomes, are the most relevant “active ingredient” within young plasma responsible for the effects seen…


0/

I’m 4 weeks into a 12-week protocol of systemic exosome drips from a high-integrity, tightly vetted source. Confidential for now, but not forever.

Here’s the idea:

Exosomes are tiny vesicles that act like molecular couriers, shuttling regenerative signals.

New data…


1/ First of all, what are stem-cell-derived exosomes?

In general, exosomes are nano-sized extracellular vesicles released by almost all cell types. They carry bioactive cargo (RNAs, proteins, lipids) and mediate intercellular communication, influencing processes like tissue…


@Variety his morning routine was on point


Excess sugar accelerates skin aging by promoting the formation of AGEs, which impair collagen and reduce skin elasticity. High-sugar diets are also associated with a 20–30% increased risk of acne.


Living forever and living for tomorrow are identical concepts.


@ikirigin This professor of UC Davis is the Director of the CLEAR Center.

The CLEAR Center receives funding from industry groups, including:

+ National Cattlemen’s Beef Association (NCBA)
+ Dairy Management Inc.
+ North American Meat Institute
+ Institute for Feed Education and Research…


This person has previously been caught not disclosing his financial interests


Bad actors are publicly trying to smear me.

Today, I called out one of these bad actors. If you review his tactics, you’ll see the pattern: he cherry picks information, twists the facts, and then maliciously frames me as a bad person.

Here is an example:

+ I posted my…


this man has figured out life

blueprint hair protocol drops in June


Right now sleep is an afterthought in culture. When you're done watching your movie...when you're finished with work..when you feel like it.

You need to treat sleep with the same level of seriousness and devotion as you do your work. It demands your best performance.


if you're reading this fix your posture


Some critique of my biomarkers from @AlpacaAurelius

My response:

1. Lower body temperature reflects a slower basal metabolic rate, which is associated with enhanced cellular repair and increased longevity across multiple species. In my case, it may also be linked to near-zero…


@bobby_on_mars kicking back and sharing your stats


@JEverettLearned If you’ve been following Joseph’s ongoing attacks, you’ll notice a pattern: he distorts facts to push a false narrative.

In this example, he deliberately crops the screenshot to make it look like I lied.

He is trying to intentionally mislead you into believing I have ill…


@Furrysponge1973 I run three businesses and am a content creator. I have four full-time jobs on top of my health.


@ThomasM93185459 This rise, from 40 to 67.8 to 110 to 134 ng/mL over a three-month period, occurred concurrently with 60+ sessions of hyperbaric oxygen therapy (HBOT). The working hypothesis is that HBOT significantly improved vitamin D absorption via microbiome enhancement.


@Hntaigana I don't feel any different. Lower resting body temperature is associated with a slower metabolic rate and, in multiple mammalian studies, has been linked to extended lifespan and delayed aging processes.


@jonmc12 I did achieve a 0.48 speed of aging score. The 0.54 was after that.  My 12 month speed of aging average is 0.67 from 22 tests. The average was brought up after a few ~0.80 results post international travel.


@JCDFitness @breakingbaht Thyroid markers are ideal


@FortKnoxCrypto I'm hope that my learnings translate to your life; making hard things much easier and helping you focus on the things that make a difference in your health


@_TomHoward It's been fun working to simultaneously achieve elite level status on over 60 biomarkers


@tbonedriz96 I am not on TRT.

Years ago, we ran a caloric restriction longevity experiment, testing a 25% caloric deficit (1,950 kcal/day). Knowing this level of restriction could potentially lower testosterone, we proactively introduced TRT, not in response to a measured drop, but as a…


Double Lab results

Several markers were mistakenly measured twice during this last blood draw. Interesting to see the variance of lab testing results. Here are the values:

1. Testosterone: 764 and 731 pg/dL (ave: 748 pg/dL)
2. GGT: 7 and 8 U/L (ave: 7.5 U/L)
3. Total…


Longevity Therapeutics

1. Acarbose 200 mg daily - helps blunt post-meal blood sugar spikes, improve insulin sensitivity, and has been shown in long-term studies to reduce cardiovascular events and extend lifespan in animal models, making it a valuable tool for metabolic health…


Lab Results, pages 13-14.


Notes on results

LH & FSH levels are normal, which is evidence that testosterone replacement therapy (TRT) is not being used. Those taking TRT would show both LH and FSH being suppressed. The very slight elevation in LH is likely adaptive due to the higher SHBG levels from low…


Lab Results, pages 9-12.


Lab Results, pages 1-4.


Lab Results, pages 5-8.


I may have the best comprehensive biomarkers ever measured.

Here are the receipts.

There’s a title for the fastest person in the world. And the richest. But up until now, no one has become the healthiest. I share my protocol so that you can beat me.

Below are my labs from two…


Health is forgotten until it's the only thing that matters.


@craigbrockie Craig your post is untrue.


my chef is sending recipes. will post next time


Macrobiotic Bowl

+ Broccoli
+ Kale
+ Carrots
+ Cauliflower
+ Canelli beans
+ Cabbage
+ Lentils
+ Tahini
+ Green onions
+ Lemon
+ Sesame
+ Olive oil
+ Garlic
+ Ginger
+ Cilantro
+ Lime
+ Avocado oil

Asian Shiitake Mushroom Bowl

+ Shiitake mushrooms
+ Broccoli rabe
+ Asian slaw…


what i'm eating for the next few days


monday morning meetings


@TiffanyFong_ Tiffany you have raging boners too.

Women experience clitoral tumescence during REM sleep, often referred to as the “morning bean”.


@Native_0x there has been more blood spilled fighting over who has a better vision for the future than anything else in history.

"My religion is better than yours"
"My country is better than yours."

Don't die is the single thing in existence that every human agrees with. We do it every…


@levelsio there will be a similar shift to Don't Die soon, but as an exponential


Today, plan your week out:

. what time you'll go to bed
. when you'll turn off screens
. the days you'll exercise

Then achieve 100% of your goals and be proud of yourself.


@DWhite54321 a common and understandable problem, that information is not easily accessible. it may be prudent to check in advance to avoid the last minute pressure


@PoseidonBlind thank you for your honesty, I'm guessing the resulting feeling was all you needed for future instruction.


@_TomHoward that bothers me too, even when the task is productive but it prevents me from the good feeling I get from the health practice


@xoscarlettmoon the trash collector that cleans your brain during deep sleep missed its route. Make sure to let it through tonight.


@TheChadBrewer0 sorry to hear that, such a painful emotion. Reminds me of: Zhuangzi’s “Maybe”

A farmer’s horse runs away, his neighbors say it’s terrible. The next day, it returns with wild horses, “great news!” they say. His son breaks his leg taming one “terrible again!” But then the army…


@GoForRake not knowing is intelligence


Confess…


@itszore how are you treating yourself


@GordyGongs you can’t use X unless you get 7 hours of sleep


@trixiesix tracy you don’t get coffee tomorrow morning unless you go to bed on time


One of the most important things I’ve leaned in life is that no one understands what’s really going on.


Need me to speak to your partner about their bad sleep hygiene?


@chamath Quantum memes detonating with 10D absurdity


If it makes you feel any better, almost everyone is experiencing emotional distress at any given moment, and they hide it from everyone.


@LukeElin @samarthap_ that one small habit changes everything in life


@karunkaushik_ 3 all nighters = impaired glucose metabolism, elevated cortisol, reduced BDNF, increased IL-6, shortened telomeres, cognitive decline, suppressed immunity, and cardiovascular strain. Shipping death.


@kaarssteun @n0w00j yeah you really don’t want to waste good life on todays dumb stimulates, be around for the future


hey @grok how much time do we humans have left?


If you could delete one emotion for yourself so you never experienced it again?


If AI solves all problems, what will give us meaning?


@Vote_ForPedro the immortality starter kit


@adamgries Thank you for having me, excited to hang out with you all


@samarthap_ try getting 7-8 hrs, will change your life


@AlmostMedia best therapy I’ve done


@DrStarson thank you 🙏🏻


@n0w00j stimulants of the future will be so much better


@tramwife it was a vision


@levelsio proud of you 🤜🏼🤛🏻


@levelsio @karpathy awesome you guys got to hang out


I am asleep. This is a scheduled post.

Turn off your phone and go to sleep.


@DudespostingWs morticide is the act of killing death or the death of death.


I've never heard someone complain that they just feel too good.


always improving my protocol

green light...
. reduces migraines by up to 60%
. calms chronic pain
. improves sleep quality
. lowers anxiety


@CanadaMechanic It's registering my bedtime routine including washing my face and brushing my teeth. I suppose I'm pretty rigorous with those activities 😂


Worldly turbulence and peaceful slumber.


We are animals with animal like instincts, and we are evolving into something new.


Short term pleasure from junk food leads to long term suffering.

And short term discipline leads to lasting freedom.


Swapping regular snacks for pecans reduces metabolic risk for heart disease.

A recently published study showed that pecan nuts reduced harmful cholesterol and fat in the blood of individuals with high metabolic and heart disease risk.

In detail
The study recruited 138…


@nicknorwitz Great paper. As I understand it, the key takeaway is:

Among lean, metabolically healthy individuals on a ketogenic diet who exhibit elevated LDL-C and ApoB but have optimal triglyceride and HDL levels (i.e., the LMHR phenotype), preexisting coronary artery plaque, as indicated…


chicken jockey


I loved being in India. My first time.

I was shocked by how normalized Indians are to poor air quality. Breathing the air is like smoking multiple cigarettes a day. Yet no one wears a mask or has air filters in their indoor environments.

The evidence shows that India would…


@CartiersSaint they’re trolling me


@colossal this technology will also lead to the extinction of death


@mattparlmer 🫡


@Kills4fun2 took it off for this stroll through LAX


@viveresanus16 it’s the lighting


@piet_dev when you least expect it


@squadrillions I did share data about the sugar content, the blood glucose response, and how those things translate into wrinkles saggy skin


@FEhrsam @nudge This is awesome Fred.


i'm always watching...


@tobi beautifully said "l described shopify as a red queen race based on the Alice in wonderland story-you have to keep running just to stay still. In a company growing 20-40% year over year, you must improve by at least that every year just to re-quality. This goes for me as well as…


always improving my protocol


Let us have the wisdom to see that it's not Republications vs Democrats or China vs the U.S.

As we give birth to superintelligence, death is our only foe.


@Akbabydue you won, you’re alive; very sorry to hear about the destruction and hope you can rebuild quickly


@Elegba99 and have premarital sex


@levelsio Pieter I will be intervening to snap you out of this trance


By Friday, your willpower is reduced from making thousands of micro-decisions, increasing the likelihood you'll make short-term comfort-based decisions.

You can escape this trap by preplanning your meals, bedtime, and activities.


Sleep well, feel well.
Feel well, move well.
Move well, eat well.


@chealy26 @thejeffdo @tunguz hit up the customer service team and we'll ship you the fresh harvest, this one must have been an inventory shipping mistake


Sleep is sacred.


As you scroll, remember that 99.99% of what you see will be forgotten to history.

Invest in things that stand the test of time.


Algos weaponize sleep deprivation, keeping followers awake or disrupting their rest to erode critical thinking and willpower. Exhaustion dulls your judgment, making it easier to manipulate beliefs and fostering dependency on their algos for direction and emotional support.

Don’t…


This aquarium above my head:
+ 500,000 gallons (1.89 million liters) of seawater
+ Weighs 4.3 million pounds (2 m kg)
+ Oculus dome made of acrylic, 13" (33 cm) thick

Sharks and turtles swam overhead.

Frost Museum of Science in Miami.


@nearcyan curious to learn of your data and I agree that we know so little


@PunchingCat we are the same


@e_beriker @valeyo777 cheers


Get your parents on Don't Die.


Attendees loved the longevity park where they got to learn and experiment.


Join us


We tried a  new thing...


We did a sing along and a rave


Attendees completed 7 biological age fitness tests.


A lot of cool things to experience


Amazing private Don't Die dinner at the Frost Museum of Science


We had a fantastic time


We learned about the power laws of heath.
We did some deep emotional work.
We expressed creativity through poetry.
We got accountability partners.


Don't Die Miami was a smashing success.

+ 1,600 attendees (sold out)
+ 4.4 / 5 rated
+ rave reviews

Satisfying as we've worked so hard to make this a banger. Here's what we did 🧵


more context:


I took one of the world's most promising anti-aging drugs and accidentally made myself older.


@chefjeffsf Jeff it’s been great working with you, all the best in your new endeavor


@cogentia more coming soon..


@cardoni Yes, existence as the highest virtue is the central principle of Don’t Die. It’s a moral orientation and an organizing system for behavior, technology, and civilization. I haven’t yet published a formal philosophical treatise, however I've tried to master it in practice and build…


@Liathetrader DEXA


@TurnerNovak things are going pretty well


@UlquiorraRises Correction (was typing fast in this thread): A Blueprint cocoa serving is 6 grams and contains 4.1 µg of cadmium. A low amount. For comparison, a chocolate bar that meets the EU limit of 0.60 ppm could still deliver 25 µg or more of cadmium if you eat the entire 43gram bar which…


@fejau_inc Blueprint


@nearcyan that's awesome to hear!


@kaefergeneral We updated how we handle international fees. Previously only product was paid for and customs, duties, and taxes were billed separately upon delivery. We updated to include all those fees in the product price for a smoother experience with no extra charges at the door. A few…


@tunguz We put harvest dates on the website and not the bottle because we print bottles at scale and then fill them as harvests happen. Right now we're shipping green olives harvested in Portugal during the earliest harvest months of September, October and November 2024.


In the last year, Blueprint has spent over $600,000 testing our ingredients.

Now, after 12 months…

✅ We launched 20 products
✅ Each has a published COA (lab reports)
✅ All 3rd party tested
✅ All ingredients tested
✅ All final batches tested
✅ All within optimal spec

We…


3/ Bone density as a predictor for survival and longevity

A study in women over 65 years showed that maintaining bone density correlated with a reduction in all cause mortality risk of 51% compared to having average (expected) age-related  bone density loss, over 15 years of…


4/ Bone density as a predictor of lower risk of chronic and age-related disease

In men 65-76 of age, each 0.144 g/cm2 increase in BMD at the hip was associated with 24% lower risk of mortality due to heart disease.

In a prospective study with 5779 participants (>55 years) each…


1/ Nutrition

Balanced plant based nutrition covering all macro and micronutrient needs with no excesses. Including the blueprint stack:

+ Longevity mix: covering ⅓ of daily calcium and magnesium requirements, 2.5 g/day creatine.

+ Blueprint Essential Capsules: Vitamin D,…


2/ Sleep and stress management

+ Consistent high quality sleep (score >95%) and sleep schedule, 7-8 hours/night, sufficient deep and REM sleep.

+ Stress and energy management by maintaining a stable daily schedule, optimal balance between movement rest, work and life and…


My bones are stronger bones than 99.7% of my peer age and younger people.

Bone density is a power-law biomarker reflecting exercise, nutrition, hormonal balance, sleep, and stress.

Here’s how to improve yours 🧵


0/ Exercise

Key principles:
+ bones need to be loaded beyond everyday levels to stimulate growth (i.e., progressive overload).
+ not all exercise is equal for bone density.

Specific exercises for bone health
+ High-Impact & Resistance Training (Most Effective Non-Pharmaceutical…


don’t die now  starts before birth


@chealy26 @paulsaladinomd Paul and I caught up recently and will be hanging out soon


@imking_tv it's a good thing


@AK_Trader_ the warfare between nutrition camps isn't necessary; allegiance is to health and data


@Aravindh_Kumarr From a regulatory standpoint, it’s difficult for supplement companies to publish research linking their products to medical outcomes because doing so can reclassify the supplement as a drug under FDA rules. This would require extensive clinical trials and FDA approval, which are…


@nickaguacasa There is excellent research for sauna, especially dry sauna in the reduction of CVD and dementia. I’ll be starting a new sauna protocol and testing thoroughly in the coming months. There is some evidence pointing toward longevity benefits for cold plunge as well, although I do…


@MonkeyInMachine I’ve tried them all, most just clean your hair. So we made something better: peptides, growth factors, LLLT reactive tech. Launching soon.


@cryptoklotz Some people seem to have significant benefits with immune function, gut health, and overall performance and recovery, but we really need more studies to take a strong stance. I’m plant based (excluding collagen peptides) by choice, so avoid colostrum, but you do you.


@bitlosophy the good news is that some of the power laws of health are largely free: sleep and exercise. Mastering those is a great start.


@BryanLivingston I used tretinoin for a while and stopped as I was doing quite a few skin therapies. I recently started again using a gentle retinal.


@WhyIAmDestiny I hear you. I wish I'd done better in my past at establishing personal norms around health and wellness and stuck to them with unwavering precision. Easier said than done though.

In any other time in history, it's easy to YOLO your way to justify debauchery, self destruction and…


@brandmania My goal is to explore the edge of what's possible. Blueprint began as an N=1 experiment to push those boundaries. My personal protocol is constantly improving, guided by evidence and data.

As for the Blueprint products: we use population-level, peer-reviewed science.  It’s…


@BriGuySny Blueprint is roughly breakeven. I'm doing this to help others. If I wanted to make money there are a 100 other different businesses I'd build instead.


@J0shBirnbaum You can be Mormon and Don't Die, Catholic and Don't Die, atheist and Don't Die. Yes and welcome to all.


@UlquiorraRises Someone falsely said that Blueprint 100% pure cocoa has high cadmium. But it’s easy to get confused, so let’s break it down.

Cocoa naturally absorbs small amounts of heavy metals from the soil. This isn’t unique to Blueprint, it’s true for all cocoa. The key isn’t avoiding it…