Netflix’s latest buzzworthy movie, Don’t Die, is a fascinating deep dive into the life of Bryan Johnson, the founder of Venmo, as he embarks on an extraordinary mission: to slow down the aging process. This captivating documentary combines science, personal experimentation, and a touch of inspiration to answer one of humanity’s most enduring questions: How can we stay younger longer?
The Man Defying Time
Bryan Johnson is no ordinary entrepreneur. After selling Venmo for a staggering sum, Johnson shifted his focus to a new frontier—his own body. The movie follows his journey as he pursues cutting-edge strategies to dramatically slow aging and improve his overall quality of life. Driven by curiosity and backed by science, Johnson embarked on an ambitious experiment to see how lifestyle changes could help him stay younger longer, feel better longer, and live longer.
According to the documentary, his efforts have been remarkably successful. Through meticulous tracking and innovative practices, Johnson has reportedly slowed his aging process to 60% the rate of an average person. But as the movie makes clear, what works for Johnson may not work for everyone. Individual responses to diet, exercise, and lifestyle vary, but there are universal habits that can benefit us all.
Blueprint Protocol
A key element of the documentary is Bryan Johnson’s Blueprint Protocol, a set of longevity practices developed through years of rigorous experimentation and measurement. This evidence-based system focuses on the 20% of effort that yields 80% of the results in longevity science. Johnson’s goal was not only to solve his own health challenges but also to provide a roadmap for others. The Blueprint Protocol is freely available on his website, offering detailed routines and accessible guidance for those looking to optimize their body and life to slow the aging process. While Johnson’s exact regimen is tailored to him, there are six practical, evidence-based habits anyone can adopt to improve longevity and overall health.
6 Transformative Habits to Boost Longevity
- Exercise Consistently: Engage in a balanced mix of strength, cardio, flexibility, and balance exercises. Aim for at least 150 minutes of moderate activity per week—where you can maintain a conversation—and 75 minutes of vigorous exercise where you can’t. Moving throughout the day, even for 5-10 minutes after meals, can make a significant difference.
- Become a Professional Sleeper: Make sleep your number one priority. Create a 30-60 minute wind-down routine with dimmed lighting and avoid using your phone during this time. Keep your bedroom cool, around 60-67°F, and maintain a consistent bedtime to ensure you get 7-9 hours of sleep each night. Also, try to avoid caffeine after lunch and aim to have your last meal at least two hours before bedtime to promote better sleep quality. A good night’s rest rejuvenates the body, strengthens the immune system, and boosts mental clarity.
- Manage Stress Effectively: Incorporate mindfulness practices such as meditation, deep breathing, or yoga into your daily routine. Chronic stress accelerates aging, so taking time to relax and recharge is essential.
- Optimize Your Nutrition: Focus on a whole-foods diet that is rich in vegetables, fruits, lean proteins, and healthy fats. Minimize sugar, processed snacks, and trans fats. Consider intermittent fasting by limiting your eating to a 6-8 hour window each day, allowing your body to fast for the remaining hours to support cellular repair and enhance overall health.
- Build Strong Relationships: Foster meaningful connections with family and friends to create a strong support system. Close relationships provide a sense of belonging, boost mental and emotional well-being, and play a crucial role in living a longer, healthier life.
- Break Free from Harmful Habits: Steer clear of fast food, junk food, smoking, vaping, excessive alcohol, and overuse of social media. These behaviors can negatively affect your mental and physical well-being, contribute to aging, and reduce your overall quality of life.
Overcoming Bad Habits
The movie doesn’t shy away from acknowledging the challenge of breaking bad habits. Years ago, Bryan Johnson found himself stuck in a cycle of overeating every evening at 7 pm. Out of desperation, he created a strategy to take back control. He identified this version of himself as “Evening Bryan,” who justified unhealthy habits with excuses like “tonight is the last night” or “tomorrow we’ll work extra hard to burn off the calories.” Recognizing these persuasive tactics, he revoked Evening Bryan’s authority to make decisions about eating.
Instead, Johnson assigned that authority to “Morning Bryan,” who represents the version of himself focused on health and long-term goals. He prepared a list of rebuttals to counter Evening Bryan’s arguments, such as “this behavior only makes us regretful and unhappy.” By personifying his habits and clearly defining who held the decision-making power, Johnson created a system to move past self-destructive behaviors and adopt healthier, more fulfilling routines.
Age Less, Live More
Don’t Die isn’t just a movie about Bryan Johnson; it’s an invitation to rethink how we approach our own health. While not everyone has the resources Johnson does, the documentary highlights how small, consistent changes can have a big impact over time. Every choice you make today shapes the person you will become tomorrow. Imagine a life where you not only live longer but thrive—feeling energized, capable, and fulfilled every step of the way.
Take action now, because the best version of you is waiting to be unlocked. It’s not just about adding years to your life but adding life to your years.
