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
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58:31
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58:31
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
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40:37
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40:37
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
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54:32
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54:32
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
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55:15
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55:15
The Dark Side of Fame, Money & High Performance With Dr. Mike Israetel
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
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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