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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:
    How Sauna Detoxified My Body Jun 26, 2025
    Show notes

    At last, we tested sauna for longevity. I’m dropping my sauna protocol and explaining why they are definitely worth the hype. Plus, hear about my first time ever stepping into one, and why it was one of the most difficult — but rewarding — protocols I’ve ever done.


    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 – First Impressions of Sauna

    01:30 – Assessing the Sweat Response in Kate and Bryan

    03:00 – Why Sauna? The Science Behind the Heat

    05:20 – How Sauna Mimics Exercise

    08:30 – Early Biomarker Changeswith Sauna

    12:00 – Protocol Design & Measurement Strategy

    15:30 – Bryan’s Difficulties Starting the Sauna Protocol


    18:00 – Why Bryan Ices His Testicles in the Sauna

    21:00 – Electrolyte Loss & Cramping

    24:30 – Dry vs. Wet Sauna

    27:00 – Practical Home Sauna Protocol

    30:00 – Groups Who Shouldn’t Use Sauna

    33:00 – Unexpected Effects of Sauna and Areas to Explore

    38:00 – Skin Exposure & Sauna Material Safety

    42:30 – Sauna Hygiene & Post-Sweat Protocol

    45:00 – Measuring Sweat Toxins

    47:30 –Kate and Bryan’s Personal Sauna Habits

    49:00 – Sun Damage and Skin Aging with Teens

    54:00 – Protocol as Part of a Broader Mission



    The Dark Side of Fame, Money & High Performance With Dr. Mike Israetel Jun 25, 2025
    Show notes

    Dr. Mike Israetel is back. We’re talking about deep work, sharing a brain with AI, strategies for creativity, and how money and fame changed our lives, for better and worse.

    About Dr. Mike:

    Dr. Mike Israetel is an expert in the field of fitness and performance. He’s served as a professor at Lehman College, Temple University, and the University of Central Missouri, teaching exercise science courses focusing on nutrition, strength, and hypertrophy. Learn more at: http://rpstrength.com/mike

    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

    0:00:00 - Deep Work

    0:01:22 - Why Bryan Quit Flying

    0:03:36 - Flow States

    0:06:03 - ChatGPT & Edibles

    0:08:49 - Dr. Mike’s Creative Process

    0:14:36 - Everyone’s Creative Triggers

    0:20:09 - Messaging Overload

    0:25:28 - Fame & Money

    0:34:00 - Does Money Make You Happier?

    0:39:01 - Fame vs Fortune

    0:50:23 - Cancel Culture

    0:57:02 - Gratitude, & Identity

    1:03:02 - Friendship & Fame



    How I Became The World's Healthiest Human Jun 24, 2025
    Show notes

    I’ve become the worlds healthiest human. Today I’m sharing more on my longevity protocols and biomarker testing and why that’s an essential piece of the Don’t Die movement. We’re also getting into sperm health and why it’s important to keep your testicles cool.

    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

    0:00:00 - Today's Topics

    0:04:45 - 1: The Decline of Global Sperm Health

    0:08:45 - 2: Bryan’s Metrics and Above-Average Results

    0:15:00 - 3: Sperm Health Reveals What?!?

    0:19:20 - 4: Sauna, Ice, and Testicle Cooling

    0:24:15 - 5: How to Improve Sperm Health

    0:30:10 - 6: What Bryan’s Markers Actually Prove

    0:35:30 - 7: A Deep Dive into Bryan’s Full Biomarker Testing

    0:41:00 - 8: Oral Health, Attachment Loss, and Gum Therapy

    0:47:00 - 9: What does 'Most Measured Human' mean?

    0:53:30 - 10: Aging Speed, Inflammation, Testosterone

    1:07:00 - 11: Where Bryan’s Protocol Needs Improvement

    1:12:40 - 12: Viewer Feedback, & The Future of the Podcast



    ‘Dad Bod’ Science, Bone Density & Protein Myths Jun 23, 2025
    Show notes

    If you’re worried about “dad bod,” listen up. We’re discussing a new study among mice. We review the new data behind dad bod and how you can prevent it. We also dive into bone health and why you should care, and the healthiest way to get your protein.

    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

    0:00 - What Is Dad Bod & Why It Matters

    0:56 - Fat Cells, Testosterone & Evolution

    4:44 - Culture & Aging

    9:01 - Sleep, Exercise & Diet Insights

    10:01 - Bone Density & Biomarkers

    15:01 - Bone Health 101

    18:01 - How to Rebuild Bone

    23:21 - Weight-Bearing Exercise

    26:00 - Nutrients That Support Bone Health

    31:02 - Creatine & Calcium

    35:45 - Protein Deep Dive

    47:00 - Why Bryan Doesn’t Eat Meat (And Why That Triggers People)



    Evening Exercise, Poor Sleep, and Resting Heart Rate Jun 22, 2025
    Show notes

    Is it better to work out at night or in the morning? A new WHOOP study covers new data on evening exercise. Kate, Mike and I also share why lowering your resting heart rate (RHR) may be one of the most powerful strategies for longevity and overall health.

    WHOOP Study: https://www.nature.com/articles/s41467-025-58271-x

    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

    0:00 - Intro

    0:58 - New Whoop Study

    13:30 - Exercise vs Sleep

    16:04 - Is Resting Heart Rate The Most Important Biomarker?

    28:50 - How To Lower Resting Heart Rate?

    40:36 - Building A Wind-Down Routine

    45:44 - What’s A Good Resting Heart Rate?




    India's Air Pollution and Hyperbaric Oxygen Therapy Jun 21, 2025
    Show notes

    There’s a new treatment for longevity — one you probably haven’t heard of before. I review my experiments with hyperbaric oxygen therapy (HBOT) and how it dramatically transformed my biomarkers. We’ll also cover the ways air pollution shows up in your body, something I experienced firsthand while traveling in India.

    Links and Studies

    Analyzing India’s Air Quality: https://x.com/bryan_johnson/status/1863474991142236217

    https://x.com/bryan_johnson/status/1864091348179222955

    Bryan’s HBOT protocol + results:

    https://x.com/bryan_johnson/status/1861085751024484459

    https://x.com/bryan_johnson/status/1902044120807567436

    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

    0:00 - Intro

    1:02 - Hyperbaric Oxygen Therapy (Bryan's Results)

    15:37 - India's Air Pollution

    23:58 - Air Quality Protocol

    29:49 - Have A Plan



    Creatine, Sleep Trackers, and AI Doctors Jun 20, 2025
    Show notes

    What’s the truth when it comes to creatine? And which sleep tracker gets you the best results? Blueprint co-founder Kate Tolo and Blueprint Chief Medical Officer Dr. Mike Mallin join me to discuss the science behind some of the hottest wellness topics to find out which ones are actually worth your time.

    UNSW Creatine study: https://www.unsw.edu.au/newsroom/news/2025/03/sports-supplement-creatine-makes-no-difference-to-muscle-gains-trial-finds

    Andrej Karpathy’s sleep tracker study: https://karpathy.bearblog.dev/finding-the-best-sleep-tracker/

    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

    0:00 - Intro

    0:41 - 1: Welcome to the Don't Die podcast

    2:52 - 2: Dr. Mike’s experience as an ER physician

    7:32 - 3: Difference between America and New Zealand ER

    9:38 - 4: Dr. Mike on using ChatGPT

    13:00 - 5: New study on creatine effectiveness

    18:40 - 6: How much creatine to take per day

    24:33 - 7: Body awareness

    29:33 - 8: Blueprint protocol’s limit in slowing aging

    30:57 - 9: Andrej Karpathy’s sleep monitor study

    36:10 - Conclusion



    The Future of Fitness: Dr. Mike Israetel on AI, Steroids & Online Criticism Jun 19, 2025
    Show notes

    Fitness expert Dr. Mike Israetel shares his take on artificial intelligence, what to consider before trying steroids, and his experience dealing with haters. Dr. Mike Israetel is an expert in the field of fitness and performance. He’s served as a professor at Lehman College, Temple University, and the University of Central Missouri, teaching exercise science courses focusing on nutrition, strength, and hypertrophy.


    Learn more about Dr. Mike: http://rpstrength.com/mike


    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

    0:00 - Intro

    0:58 - 1: How Mike deals with online fame

    8:38 - 2: The future of fitness

    18:24 - 3: Why Mike started bodybuilding

    21:33 - 4: Mike and his wife’s love story

    23:42 - 5: Steroids & side-effects

    31:33 - 6: Advice to young people who want to try steroids

    40:18 - 7: How “Don’t Die” works

    49:38 - 8: AI is getting smarter than us

    56:49 - 9: How to plan for the future

    59:56 - 10: Mike’s 'biological age' results

    1:09:51 - 11: Feedback from Mike

    1:18:30 - 12: First meeting

    1:25:39 - 13: Should we arm wrestle?

    1:36:16 - 14: How Bryan handled his depression

    1:40:39 - Conclusion



    Fixing Trevor Wallace's Burnout Lifestyle Jun 19, 2025
    Show notes

    Just how bad is Trevor Wallace’s comedy career for his body? Comedian and host of the podcast “Stiff Socks” talks about his life on the road. I offer Trevor some practical tips to help him look and feel his best.


    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

    0:00 - Intro

    1:01 - 1: Trevor's Leftover Pasta Breakfasts

    4:34 - 2: The Convenience Trap

    7:23 - 3: My Practical Health Advice

    10:45 - 4: Sleep, Stimulants & Recovery Protocols

    14:24 - 5: How to Build a Wind-Down Ritual

    19:56 - 6: Plasma Transfusions & Family Experiments

    21:00 - 7: Trevor’s 'Biological Age' Test Results



    This is the Bryan Johnson Podcast Jun 19, 2025
    Show notes

    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. Join us on this journey. New episodes releasing weekly.



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