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Bryan Johnson Podcast

Bryan Johnson

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. 

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  • 20 episodes
  • Avg 49 min
  • English

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  • Sep 11, 2025 · 56 min

    Psilocybin, LSD & Marijuana: Ranking Drugs for Longevity (Part 2)

    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

  • Sep 4, 2025 · 50 min

    Ketamine & Cocaine: Ranking Drugs for Longevity (Part 1)

    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

  • Aug 28, 2025 · 1 hr 3 min

    Jesse James West on AI, Fitness & Self-Worth

    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

  • Aug 14, 2025 · 39 min

    Don’t ‘Dye’ - Empowering Kids to Understand Health

    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

  • Aug 7, 2025 · 38 min

    Nobody Taught You THIS About Sex

    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

  • Jul 31, 2025 · 52 min

    What Stress, Burnout, and Hustle Culture Do To Your Body

    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

  • Jul 24, 2025 · 53 min

    These Toxins Are Silently Ruining Your Health

    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

  • Jul 17, 2025 · 58 min

    How to Travel Without Wrecking Your Sleep and Brain

    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

  • Jul 10, 2025 · 40 min

    We Need to Talk About Microplastics

    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

  • Jul 3, 2025 · 54 min

    Advanced Guide to Better Sleep

    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

  • Jun 26, 2025 · 55 min

    How Sauna Detoxified My Body

    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 Changes with 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

  • Jun 23, 2025 · 56 min

    ‘Dad Bod’ Science, Bone Density & Protein Myths

    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)

  • Jun 22, 2025 · 53 min

    Evening Exercise, Poor Sleep, and Resting Heart Rate

    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?

  • Jun 19, 2025 · 1 min

    This is the 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. Join us on this journey. New episodes releasing weekly.

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