PHOTO CREDIT : MAGDALENA WOSINSKA
of unhealthy behaviors ,” explains Johnson . He points to fast-food meals and smoking as examples : both can cost you roughly 11 minutes of life per instance . “ Society normalizes unhealthy habits , and if you don ’ t join in , you ’ re the odd one out .”
Through Johnson ’ s Don ’ t Die App , users achieve simple , science-backed goals ( over seven hours of sleep , 3,500 steps , 30 minutes of activity ) to earn points . As the app evolves , it will incorporate biomarkers , stress levels , MRI and epigenetic data — offering a full , data-driven health dashboard .
Crucially , the Don ’ t Die Score also aims to shift cultural perception . By framing longevity as a “ sport ,” where your daily habits earn points toward a healthier , longer life , Johnson hopes to reshape this narrative . “ It ’ s about changing your identity ,” he says . “ If you start thinking of yourself as a ‘ professional rejuvenation athlete ,’ you ’ re not just some health nut — you ’ re someone training for life ’ s biggest marathon .”
In this new game , every smart decision helps you “ not die ” sooner than you should — and that ’ s a win worth celebrating .
Staying Consistent on the Road : Thriving Amid Travel and Jet Lag A common objection to any strict health protocol is that it ’ s easy in controlled settings but falls apart when you ’ re traveling or under work stress . Bryan Johnson ’ s example proves otherwise . Despite a routine initially honed in a highly controlled environment , he has maintained top-tier biomarkers and strict standards while traveling , attending social events , and handling jet lag .
His approach is simple yet disciplined :
• Pre-Trip Prep : He researches destinations in advance , finding plant-based food sources and carrying packable options like nuts , seeds , and dried berries .
• Data Everywhere : With continuous glucose monitors , sleep trackers , and step counters ,
Johnson keeps tabs on key metrics no matter the time zone . If a late event reduces sleep , he sees the impact and compensates next day .
• Adapt , Don ’ t Abandon : Instead of perfect workouts , he opts for what ’ s available — hotel gyms , quick HIIT bursts in a small space , or brisk walks . Jet lag is managed by sticking to his core sleep hygiene habits — dark , cool rooms , no screens late at night , and strict bedtimes — adjusted incrementally to time zones .
• Mindset Matters : Viewing himself as a “ professional rejuvenation athlete ” rather than an occasional health enthusiast helps Johnson stay focused . Flexibility without excuses is key ; minor setbacks become data points , not reasons to stop .
Facing the Critics and the Unknowns Some doubt whether all this data truly helps . Will overtesting cause anxiety ? Can one score capture something as complex as health ? Maybe not perfectly . But Johnson ’ s transparency and willingness to share insights could guide doctors , scientists , and everyday people to adopt proven measures and abandon gimmicks .
If only a fraction of Johnson ’ s methods stick , the world still gains more accessible , evidence-based ways to prevent disease and extend healthspan .
Redefining Aging , One Score at a Time Bryan Johnson doesn ’ t claim to have all the answers , but he ’ s asking big questions : Can we quantify longevity ? Can we turn “ eat better , exercise more , sleep well ” into concrete goals we actually hit ?
Maybe the real question is can we treat dying as optional ? The truth is shocking : if we track the right markers , tweak the right levers , we might push back the boundaries of what ’ s biologically possible .
In a world where epigenetics , early diagnostics , slowing ones aging , improved sexual health metrics , and perfect sleep streaks are on the table , maybe dying isn ’ t mandatory — maybe it ’ s just another choice . n
A common objection to any strict health protocol is that it ’ s easy in controlled settings but falls apart when you ’ re traveling or under work stress .
GlobalHealthAsiaPacific . com ISSUE 6 | 2024
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