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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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
The Dark Side of Fame, Money & High Performance With Dr. Mike Israetel
Saison 1 · Épisode 8
mercredi 25 juin 2025 • Durée 01:06:33
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
How I Became The World's Healthiest Human
Saison 1 · Épisode 7
mardi 24 juin 2025 • Durée 50:11
I’ve become the worlds healthiest human. Today I’m sharing more on my longevity protocols and biomarker testing and why that’s an essential piece of the Don’t Die movement. We’re also getting into sperm health and why it’s important to keep your testicles cool.
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 - Today's Topics
0:04:45 - 1: The Decline of Global Sperm Health
0:08:45 - 2: Bryan’s Metrics and Above-Average Results
0:15:00 - 3: Sperm Health Reveals What?!?
0:19:20 - 4: Sauna, Ice, and Testicle Cooling
0:24:15 - 5: How to Improve Sperm Health
0:30:10 - 6: What Bryan’s Markers Actually Prove
0:35:30 - 7: A Deep Dive into Bryan’s Full Biomarker Testing
0:41:00 - 8: Oral Health, Attachment Loss, and Gum Therapy
0:47:00 - 9: What does 'Most Measured Human' mean?
0:53:30 - 10: Aging Speed, Inflammation, Testosterone
1:07:00 - 11: Where Bryan’s Protocol Needs Improvement
1:12:40 - 12: Viewer Feedback, & The Future of the Podcast
‘Dad Bod’ Science, Bone Density & Protein Myths
Saison 1 · Épisode 6
lundi 23 juin 2025 • Durée 56:28
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)
Evening Exercise, Poor Sleep, and Resting Heart Rate
Saison 1 · Épisode 5
dimanche 22 juin 2025 • Durée 53:56
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?
India's Air Pollution and Hyperbaric Oxygen Therapy
Saison 1 · Épisode 4
samedi 21 juin 2025 • Durée 30:59
There’s a new treatment for longevity — one you probably haven’t heard of before. I review my experiments with hyperbaric oxygen therapy (HBOT) and how it dramatically transformed my biomarkers. We’ll also cover the ways air pollution shows up in your body, something I experienced firsthand while traveling in India.
Links and Studies
Analyzing India’s Air Quality: https://x.com/bryan_johnson/status/1863474991142236217
https://x.com/bryan_johnson/status/1864091348179222955
Bryan’s HBOT protocol + results:
https://x.com/bryan_johnson/status/1861085751024484459
https://x.com/bryan_johnson/status/1902044120807567436
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
1:02 - Hyperbaric Oxygen Therapy (Bryan's Results)
15:37 - India's Air Pollution
23:58 - Air Quality Protocol
29:49 - Have A Plan
Creatine, Sleep Trackers, and AI Doctors
Saison 1 · Épisode 3
vendredi 20 juin 2025 • Durée 37:04
What’s the truth when it comes to creatine? And which sleep tracker gets you the best results? Blueprint co-founder Kate Tolo and Blueprint Chief Medical Officer Dr. Mike Mallin join me to discuss the science behind some of the hottest wellness topics to find out which ones are actually worth your time.
UNSW Creatine study: https://www.unsw.edu.au/newsroom/news/2025/03/sports-supplement-creatine-makes-no-difference-to-muscle-gains-trial-finds
Andrej Karpathy’s sleep tracker study: https://karpathy.bearblog.dev/finding-the-best-sleep-tracker/
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
0:41 - 1: Welcome to the Don't Die podcast
2:52 - 2: Dr. Mike’s experience as an ER physician
7:32 - 3: Difference between America and New Zealand ER
9:38 - 4: Dr. Mike on using ChatGPT
13:00 - 5: New study on creatine effectiveness
18:40 - 6: How much creatine to take per day
24:33 - 7: Body awareness
29:33 - 8: Blueprint protocol’s limit in slowing aging
30:57 - 9: Andrej Karpathy’s sleep monitor study
36:10 - Conclusion
Fixing Trevor Wallace's Burnout Lifestyle
Saison 1 · Épisode 2
jeudi 19 juin 2025 • Durée 26:44
Just how bad is Trevor Wallace’s comedy career for his body? Comedian and host of the podcast “Stiff Socks” talks about his life on the road. I offer Trevor some practical tips to help him look and feel his best.
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
1:01 - 1: Trevor's Leftover Pasta Breakfasts
4:34 - 2: The Convenience Trap
7:23 - 3: My Practical Health Advice
10:45 - 4: Sleep, Stimulants & Recovery Protocols
14:24 - 5: How to Build a Wind-Down Ritual
19:56 - 6: Plasma Transfusions & Family Experiments
21:00 - 7: Trevor’s 'Biological Age' Test Results
The Future of Fitness: Dr. Mike Israetel on AI, Steroids & Online Criticism
Saison 1 · Épisode 1
jeudi 19 juin 2025 • Durée 01:41:49
Fitness expert Dr. Mike Israetel shares his take on artificial intelligence, what to consider before trying steroids, and his experience dealing with haters. 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 about Dr. Mike: 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 - Intro
0:58 - 1: How Mike deals with online fame
8:38 - 2: The future of fitness
18:24 - 3: Why Mike started bodybuilding
21:33 - 4: Mike and his wife’s love story
23:42 - 5: Steroids & side-effects
31:33 - 6: Advice to young people who want to try steroids
40:18 - 7: How “Don’t Die” works
49:38 - 8: AI is getting smarter than us
56:49 - 9: How to plan for the future
59:56 - 10: Mike’s 'biological age' results
1:09:51 - 11: Feedback from Mike
1:18:30 - 12: First meeting
1:25:39 - 13: Should we arm wrestle?
1:36:16 - 14: How Bryan handled his depression
1:40:39 - Conclusion
This is the Bryan Johnson Podcast
jeudi 19 juin 2025 • Durée 01:10
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.