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    Health & Fitness

    Bryan Johnson Podcast

    The Bryan Johnson Podcast is ushering in a new era of being human. 
    In this podcast I am joined by longevity physician Dr. Mike Mallin, my co-founder Kate Tolo, and the occasional guest. We discuss the science-based protocol to help you become your best self.
    After living in Ecuador for two years among extreme poverty at the age of 21, I returned to the US and devoted my life to making the largest and most meaningful impact on humanity. After selling my company Braintree Venmo for $800 million, I traveled back in time to my 21 year old dreams of doing something impactful for the human race. I wondered if we may be the first generation to not die. I put together a team of 30 medical professionals and built the world’s best health protocol, Blueprint. On this protocol, I became the most biologically measured person in history and achieved the best biomarkers in the world, quantitatively becoming the healthiest person on the planet. 
    Now is the first time in 2,000 years that a new, globally adopted ideology must emerge. AI is progressing faster than any of us can comprehend, causing us to reexamine everything we think about ourselves, each other, and society. This is now humanity’s to-do list: 

    Don’t die individually. 
    Don’t kill each other. 
    Don’t destroy the planet. 
    Align AI with Don’t Die.

    Join us on this journey. New episodes releasing weekly. 

    Advertise
    • Apple Podcasts
    • Google Play
    • Spotify

    Latest Episodes:
    Psilocybin, LSD & Marijuana: Ranking Drugs for Longevity (Part 2) Sep 11, 2025
    Show notes

    Should I try shrooms for science? In part two of three of our series investigating drugs for longevity, I’m putting psilocybin, LSD and DMT under the microscope - and revealing some pretty exciting research that connects psychedelics to longer lifespans. We’ll also talk about weed, and what the data says about marijuana for longevity.

    Study Links:

    Psilocybin for Cancer Patients

    LSD: Longevity in Worms

    Cannabis Use Disorder Increases Mortality Risk

    Marijuana Increases Epigenetic Aging

    Marijuana’s Impacts on Sleep

    Improving Sleep with Medical Cannabis

    Hosts:

    Bryan Johnson: Blueprint Founder

    Kate Tolo: Blueprint Co-Founder

    Dr. Mike Mallin: Lead Physician for Bryan Johnson

    Connect:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    Chapters:

    00:00 - Introduction

    01:52 - First Experiences With Drugs

    05:42 - Psychedelics in Society

    13:29 - Psilocybin, LSD & DMT

    34:35 - Marijuana

    50:53 - Longevity Rankings



    Ketamine & Cocaine: Ranking Drugs for Longevity (Part 1) Sep 04, 2025
    Show notes

    Can doing lines help you live longer? That depends on what you’re taking. In this three-part series, I’m ranking drugs based on their ties to longevity, starting with ketamine and cocaine. I tested ketamine on myself to study its impacts on the brain — here’s what we found.

    Study Links:

    Ketamine’s Effects on Epigenetic Age

    Extending Ketamine’s Therapeutic Window

    Ibogaine Therapy for PTSD

    Hosts:

    Bryan Johnson: Blueprint Founder

    Kate Tolo: Blueprint Co-Founder

    Dr. Mike Mallin: Lead Physician for Bryan Johnson

    Connect:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    Chapters:

    00:00 - Introduction

    03:14 - Social Norms Around Drugs

    08:59 - Psychedelics as Therapy: Overview

    10:20 - Cocaine

    17:15 - Fentanyl Dangers

    23:27 - Ketamine: Brain Impacts + Longevity

    41:29 - Measuring The Impacts of Psychedelics

    47:51 - Longevity Rankings: Cocaine + Ketamine



    Jesse James West on AI, Fitness & Self-Worth Aug 28, 2025
    Show notes

    Fitness creator Jesse James West is a natural bodybuilder who makes some of the coolest videos on YouTube for over 7 million subscribers. We’re talking about his motto of “stay relentless,” and how he balances work, health and life now that he’s newly married. Plus, he shares about the time that he also had a breakdown in Target - and how it may have saved his life.

    Connect with Bryan:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    Connect with Jesse:

    YouTube: https://www.youtube.com/@JesseJamesWest

    Instagram: https://www.instagram.com/jessejameswest

    TikTok: https://www.tiktok.com/@jessejameswest

    X: https://x.com/jessejameswestt

    Chapters:

    00:00:00 - Introduction

    00:01:15 - Finding Work Life Balance

    00:08:32 - Stay Relentless

    00:11:01 - Jesse’s Darkest Moment + What He Learned

    00:22:48 - What an AI Future Looks Like

    00:27:24 - Jesse’s Health Protocol

    00:34:26 - Longevity, Psychedelics, & Aliens

    00:44:58 - Married Life + Family Planning

    00:48:55 - Top Tips for Longevity

    00:54:02 - Bodybuilding, Steroids, & Healthy Eating

    00:57:23 - Jet Lag Protocol

    00:59:32 - Living For Tomorrow = Living Forever

    01:02:45 - Jesse’s Health Goals



    Don’t ‘Dye’ - Empowering Kids to Understand Health Aug 14, 2025
    Show notes

    Between synthetic dyes, air pollution, and environmental toxins, kids have a lot of obstacles in the way of their health. I’m reviewing some top offenders (like synthetic dyes and added sugars) and discussing how to empower our kids to make informed choices.

    Study Links:

    Synthetic Dyes in Food & Beverages

    HEPA Filters in LA Schools

    US Kids Face Deadlier Odds

    Peanut Allergies & Air Pollution

    Hosts:

    Bryan Johnson: Blueprint Founder

    Kate Tolo: Blueprint Co-Founder

    Dr. Mike Mallin: Lead Physician for Bryan Johnson

    Connect:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    Chapters:

    00:00 - Introduction

    02:20 - Synthetic Dyes + Added Sugars

    14:20 - Teaching Kids About Nutrition

    20:21 - Toxins, Food Allergies, & Air Quality

    22:42 - Kids Health Protocol

    24:24 - Screen Time, Social Media & Mental Health

    26:22 - U.S. Kids Are Dying at Higher Rates

    29:44 - Societal Changes for Better Health

    34:41 - Empowering Kids to Make Healthy Choices



    Nobody Taught You THIS About Sex Aug 07, 2025
    Show notes

    My team and I looked into the biological effects of eating a*s and choking during sex - here’s what we found. I’m also sharing why I monitor my erections - and why this metric is critical for good health and longevity.

    Study Links:

    Choking During Sex

    Overnight Erections

    Female Erection Cycles

    Hosts:

    Bryan Johnson: Blueprint Founder

    Kate Tolo: Blueprint Co-Founder

    Dr. Mike Mallin: Lead Physician for Bryan Johnson

    Connect:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    Chapters:

    00:00 - Introduction

    01:15 - Taboos Around Sex

    04:50 - Sex is Good For You

    08:33 - Choking During Sex

    15:06 - Anilingus (Rimming)

    22:20 - Sexual Preferences + Microbiome

    25:25 - Erection Cycles: Male and Female

    34:38 - We Need More Conversations About Sex



    What Stress, Burnout, and Hustle Culture Do To Your Body Jul 31, 2025
    Show notes

    Had I protected my body and brain, I’d be wealthier and more successful today. Culture is lying to you — you do not need to martyr yourself to be successful. Here’s how you can avoid making the same mistake I did.

    Study Links:

    Burnout + Heart Attack Risk

    Hours Worked + Heart Disease

    Sleep Deprivation in CEOs

    Sleep Deprivation in Judges

    Hosts:

    Bryan Johnson: Blueprint Founder

    Kate Tolo: Blueprint Co-Founder

    Dr. Mike Mallin: Lead Physician for Bryan Johnson

    Connect:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    Chapters:

    00:00 - Introduction

    03:11 - Martyring Yourself for Success

    15:50 -Study: ‘Overwork Will Kill You’

    20:04 - Sleep + Decision Making (Studies)

    25:54 - Physical Fitness + Diet (Studies)

    28:24 - Treating Health Like Religion

    33:30 - Tips for Balancing Work and Health

    43:58 - Resting Heart Rate Before Bed

    47:06 - Protecting Your Agency



    These Toxins Are Silently Ruining Your Health Jul 24, 2025
    Show notes

    Society is bathing us in chemicals. From wildfires to 4th of July fireworks, toxins feel inescapable. Here’s what I’m doing to limit exposure and reduce my levels.

    Show Links:

    Blueprint Food Guide: https://blueprint.bryanjohnson.com/pages/blueprint-protocol#food-guide

    Further Listening:

    “How Sauna Detoxified My Body” - Bryan Johnson Podcast

    “We Need to Talk About Microplastics” - Bryan Johnson Podcast

    Hosts:

    Bryan Johnson: Blueprint Founder

    Kate Tolo: Blueprint Co-Founder

    Dr. Mike Mallin: Lead Physician for Bryan Johnson

    Connect:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    Chapters:

    00:00 - Introduction

    01:20 - Fireworks + Toxic Celebrations

    12:27 - LA Wildfire Toxins

    16:57 - Truth About Air Quality

    21:23 - PFAS

    31:49 - Reducing Toxins/PFAS

    46:11 - Sauna, HBOT & Diet

    50:13 - Don’t Freak Out



    How to Travel Without Wrecking Your Sleep and Brain Jul 17, 2025
    Show notes

    International travel is brutal on your mind, body, and sleep. We discuss the recent data and I share my current jet lag protocol (still evolving) to help minimize the damage after long flights.

    Study Links:

    Olympic Athletes + Jet Lag: https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.998484/full

    Connect:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    Chapters:

    00:00 - Introduction

    01:08 - Where’s Kate?

    02:00 - Bryan’s Travel Experiment

    03:44 - Debunking the ‘CEO Lifestyle’

    06:28 - Why Jet Lag Happens

    08:00 - Jet Lag Recovery

    14:00 - Improving Sleep

    17:07 - Is Fighting Jet Lag Possible?

    21:44 - Olympic Athlete Study

    24:42 - Travel Rule of Thumb

    33:55 - Shifting Your Mindset

    35:10 - Setting Limits for Travel

    44:25 - Jet Lag Protocol

    50:41 - Stimulants During Travel

    52:04 - Cryotherapy/Cold Therapy

    53:00 - Episode Takeaways



    We Need to Talk About Microplastics Jul 10, 2025
    Show notes

    Microplastics are everywhere — even in glass bottles. Should you be worried? Kate, Mike, and I interpret the data to understand the risk. I’ll share how I reduced my own levels by 93% so you can too.

    Study Links:

    Glass Bottle Study: https://www.sciencedirect.com/science/article/pii/S0889157525005344

    Impact on Children: https://www.nejm.org/doi/abs/10.1056/NEJMms2409092

    Connect:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    CHAPTERS

    00:00 - Introduction

    01:27 - No Cause for Alarm (Yet)

    02:05 - Microplastics Nuance

    04:04 - What Are Microplastics?

    05:24 - Science Is Still Emerging

    07:39 - Microplastics in Our Bodies

    09:51 - Study: Microplastics in Glass Bottles

    11:42 - What Can We Trust?

    12:53 - Building a ‘Don’t Die’ Society

    14:23 - Microplastics in IV Drips

    17:11 - Impact on Kids

    18:47 - Microplastics in Washing Machines

    19:31 - What is ‘Don’t Die’

    21:05 - Bryan’s Microplastics Measurements

    22:36 - Total Plasma Exchange / Blood Donation

    24:28 - The Water Bottle Dilemma

    27:50 - Water Systems / Reverse Osmosis

    28:36 - Reducing Microplastic Intake

    32:05 - An 80/20 Approach

    33:10 - Sauna and Microplastics

    35:38 - A Challenge for Humanity

    36:15 - Testing Microplastics at Home

    37:54 - Bryan’s Upcoming Microplastics Tests

    39:03 - Don’t Die Party

    39:31 - Teaching Congress to Sleep



    Advanced Guide to Better Sleep Jul 03, 2025
    Show notes

    Quality sleep is the highest-return investment I’ve ever made. In this episode we walk you through my exact protocol, so you can cherry-pick what works, experiment, and track gains for yourself.

    Study Links:

    https://pmc.ncbi.nlm.nih.gov/articles/PMC3902870/

    Connect:

    X: https://x.com/bryan_johnson

    YouTube: https://www.youtube.com/@BryanJohnson

    Instagram: https://www.instagram.com/bryanjohnson

    TikTok: https://www.tiktok.com/@_bryan_johnson_

    Chapters

    00:00 – What Ruins Your Sleep Most?

    01:50 – Sleep in Vegas: A Cautionary Tale

    03:45 – How Important Is Sleep?

    05:30 – Sleep Deprivation

    07:20 – Kernel Willpower Study

    09:20 – The 80/20 Of Sleep

    10:10 – Being a Professional Sleeper

    13:00 – Resting Heart Rate

    19:00 – Psychology of Tracking Sleep

    22:30 – Heart Rate (Before vs. During Sleep)

    25:00 – Wearables

    30:00 – Food as the #1 Sleep Killer

    33:40 – 10 Rules for Perfect Sleep

    44:30 – Bonus Tips

    49:00 – Sleep Alone?

    51:20 – Sleep + Mental Health

    52:40 – Bryan’s Final Plea: Learn to Sleep



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