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41 Longevity & Health Rules from Bryan Johnson

A practical checklist of 41 foundational health and longevity habits.

From the Xiry library · Updated 11 October 2026

A concise set of 41 health rules distilled from Bryan Johnson's extensive longevity research, framed as direct life advice. It covers practical daily routines spanning sleep optimization, diet, physical activity, oral hygiene, and stress management.

The list

Framing: "This is it. Everything learned spending millions on longevity." From: Your Immortal Unc and Auntie. To: Our Immortal nieces and nephews.

0. Sleep is the world's most powerful drug.

1. Be in your bed for 8 hours

2. Same bedtime every night, any time before midnight

3. Don't eat right before bed

4. Calm foods for dinner

5. No screens 1 hour before bed

6. Avoid added sugar (be aware it's in everything)

7. Avoid all things in an American convenience store

8. Avoid fried foods

9. Shoes off at the door

10. Eat whole foods, particularly veggies fruits nuts legumes berries

11. Walk a little after meals or air squats

12. Get your heart rate high routinely

13. Lift heavy things

14. Stretch daily

15. Water pik, floss, brush, tongue scrape, morning and night

16. Make an effort to drink water

17. Get sunlight when you wake up (UV is low)

18. Protect skin in midday sun

19. Stand up straight

20. See at least one friend once a week

21. Avoid plastic where you can (in all things)

22. Circulate air in rooms

23. When stressed, breathe, learn to calm your body

24. Go to the dentist

25. Avoid sitting for long times

26. Protect your hearing, the world is too loud

27. Alcohol is bad for you

28. Finish coffee before noon

29. Avoid bright lights after sunset

30. If obese, look into a GLP

31. Sleep in a cold room

32. Texting while driving is dangerous

33. Turn off all notifications

34. Limit social media use

35. Don't smoke anything

36. If you struggle to sleep, read a physical book before bed

37. 1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music

38. The body is a clock and loves routine. Have a daily morning and evening schedule.

39. Avoid long distance travel where you can

40. Baby steps first: incorporate new things slowly

41. Do less… most things don't work.

Bonus points if you get your blood checked.

Start here, it will change your life.

What it's for

  • Audit daily lifestyle habits against core longevity principles
  • Design a structured evening and sleep routine
  • Identify basic dietary and environmental toxins to eliminate

Key points

  • Prioritizes consistent sleep schedules and a cool, dark sleep environment
  • Simple whole-food dietary rules avoiding sugar, fried food, and late meals
  • Physical fitness baseline covering heavy lifting, cardio, stretching, and post-meal walks
  • Strict oral hygiene protocol including flossing, tongue scraping, and water flossing
  • Environmental controls such as indoor air circulation, limiting plastics, and avoiding screen exposure before bed
  • Mental and behavioral health advice focused on stress regulation, reduced notifications, and regular social connection

Pricing

Free

Details

Type
List
Category
Lifestyle
Topic
Health & Longevity
Open source
No
Platforms
other
For
Anyone looking to improve daily health, sleep, and longevity through actionable habits.
Tags
longevity, health, sleep, habits, wellness, blueprint

Why it was saved

  • @bryan_johnson, 12 May 2026: A complete actionable health/longevity cheat sheet covering sleep, diet, exercise, oral care, environment, and behavior.

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