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“ Don ’ t Die Score ,” a single , easyto-understand metric that quantifies the impact of your daily habits on your lifespan .
To maintain this streak , Johnson employs :
• Strict Bedtime Routine : Consistent sleep schedule and relaxing pre-sleep activities , like reading or meditation .
• Environmental Optimization : Cooling the bedroom , eliminating noise disruptions , and using blue-light blocking glasses in the evening .
• Nutrient Timing and Light Management : Avoiding heavy meals and bright screens near bedtime ensures stable blood sugar and hormonal balance , improving sleep onset and depth .
• Continuous Feedback : Reviewing daily Oura Ring data — sleep duration , efficiency , resting heart rate variability — allows incremental tweaks that keep his sleep quality consistently at peak levels .
5 . Biomarkers : Your Body ’ s Dashboard
Biomarker analysis underpins Johnson ’ s protocol , offering a window into his inner terrain :
• Inflammation Markers ( e . g ., hs-CRP ): Chronic inflammation accelerates aging . Keeping hs-CRP low reduces stress on the body and improves longevity prospects .
• Metabolic Indicators ( Glucose , Insulin , HbA1c ): Steady blood sugar control prevents diabetes and heart disease . Fine-tuning diet and exercise keep these numbers stable .
• Lipid Profiles ( LDL , HDL , Triglycerides ): Balanced lipids lower heart attack and stroke risk . Adjusting nutrition , exercise , or adding omega-3s can optimize these markers .
• Hormone Levels ( Testosterone , Cortisol , Thyroid ): Hormones affect mood , metabolism , and energy . Keeping them balanced supports bone density , muscle mass , and overall vitality .
• Nutrient Status ( Vitamin D , B12 , Omega-3 Index ): Adequate nutrients support immunity , cognition , and cellular repair .
• Sexual Health Metrics ( e . g ., Nocturnal Erections ): An overlooked but powerful indicator of vascular and neurological integrity . Erectile dysfunction may signal circulatory problems long before a heart attack would .
Yes , Johnson assesses the quality of his erections , across frequency , duration , and rigidity . Johnson has claimed results comparable to that of a healthy 18-year-old male , suggesting “ teenage-level ” erectile function and outperforming his son on these metrics .
“ Men who have erectile dysfunction are 70 % more likely to die . Females have the same number of erections as men every night . So men and females are both on parity ,” Johnson notes .
This data-driven approach reframes sexual health as central to longevity , not a sideshow .
Beyond the Basics : Advanced Nutrient Delivery , NAD + Injections , and Hormone Strategies Johnson doesn ’ t rely solely on oral supplements . He ’ s publicly shared experimenting with NAD + injections to bolster cellular energy metabolism further . NAD + ( Nicotinamide Adenine Dinucleotide ) is a coenzyme critical for mitochondrial function and DNA repair , and intravenous or injected forms may offer more direct bioavailability than oral supplements . By delivering NAD + directly into his system , Johnson hopes to enhance metabolic resilience , support antiinflammatory pathways , and fortify cellular defences against age-related damage .
For hormones , he closely monitors testosterone and other hormone levels but avoids exogenous testosterone , preferring to maintain hormone balance naturally through diet , exercise , sleep optimization , and stress reduction .
He also uses red light therapy — brief daily sessions in front of red light panels — aimed at boosting mitochondrial function , improving skin health , and possibly influencing hormone regulation . Additionally , he explored stem cell treatments , diving into regenerative medicine to rejuvenate joints , tissues , and cellular function . While not yet mainstream , these interventions hint at a future where regenerative therapies become standard longevity tools .
Introducing the Don ’ t Die Score : Gamifying Health and Challenging Societal Norms At the heart of Bryan Johnson ’ s vision is the “ Don ’ t Die Score ,” a single , easy-to-understand metric that quantifies the impact of your daily habits on your lifespan . Imagine waking up , checking one number , and immediately seeing how yesterday ’ s choices ; your sleep quality , physical activity , and dietary decisions , translated into more ( or fewer ) minutes of life . This radical idea transforms longevity research from abstract science into something tangible , accessible , and actionable for everyone .
“ The don ’ t die score is meant to showcase the cost
28 ISSUE 6 | 2024 GlobalHealthAsiaPacific . com