How to Slow Down Aging Without Spending $2 Million a Year
The Man Who Never Ages: Bryan Johnson and His Longevity Experiment
Have you ever heard of Bryan Johnson ? No, not the AC/DC singer, but the Silicon Valley multimillionaire who is spending a fortune trying to stop aging .
To give you an idea: he has invested over 2 million dollars a year in medical tests, supplements, advanced treatments and extremely rigorous protocols to try to slow down the aging process.
His strategy is based on a protocol called Blueprint , created together with a team of scientists led by Dr. Oliver Zolman , an expert in anti-aging medicine. This protocol involves a constant analysis of every single organ in his body and a series of actions designed to optimize their function and reduce biological age.
Now, the question is: do we really need all this? Or can we get similar benefits without spending crazy amounts of money and living with an obsession for the passage of time?
I’ll show you how to slow down aging on a much lower budget – and even for free, if you know what habits to adopt!
1. Sleep: The Secret to a Long Life (and It's Free!)
Let's start with something that is fundamental for longevity and well-being: sleeping well .
Bryan Johnson understands this and follows a strict sleep schedule:
- He goes to sleep at 8:30 pm
- He wakes up at 4:30
- He sleeps an average of 8 hours and 34 minutes per night.
Why is sleep so important?
Sleep is not just rest: it is a time when our body repairs and regenerates . Here are some key benefits:
✔ Regenerates the brain : During deep sleep, the brain eliminates toxins accumulated during the day, reducing the risk of neurodegenerative diseases such as Alzheimer's.
✔ Improves metabolism : sleeping little or badly alters the regulation of hunger hormones, increasing the risk of obesity.
✔ Reduces inflammation : Chronic sleep deprivation is associated with higher levels of inflammation, which accelerates cellular aging.
✔ Boosts immune system : Good sleep helps fight infections and diseases.
How to improve sleep without spending anything?
Here are some simple but effective strategies:
✅ Eliminate blue light in the evening (turn off devices at least 1 hour before sleeping)
✅ Use blackout curtains or an eye mask to sleep in total darkness
✅ Keep the room temperature around 18-20°C
✅ Try to go to bed and wake up at the same time every day.
2. The workout: HIIT and weights to stay young and strong
The Importance of Exercise in Longevity
Movement is one of the most powerful tools to slow down aging . Regular physical activity:
✔ Increases the production of mitochondria (the power plants of cells)
✔ Reduces the risk of cardiovascular disease
✔ Maintains muscle mass , which is essential to avoid frailty in old age
✔ Improves insulin resistance , reducing the risk of diabetes
Bryan Johnson's Workout
Bryan Johnson trains with two main strategies:
- HIIT (High-Intensity Interval Training) : short but intense workouts, excellent for stimulating the metabolism and improving cardiovascular endurance.
- Weight training : essential for maintaining muscle mass and bone density.
Monitor parameters with Whoop
To optimize his training and recovery, Bryan Johnson uses Whoop , a wearable device that tracks key metrics like:
📊 Sleep quality
❤️ Heart rate variability (HRV)
🏃♂️ Effort and recovery levels
⚡ Physiological stress
This tool allows you to understand when to train intensely and when to rest , so you can avoid overtraining and maximize the benefits of your exercises.
I also tried the Whoop for three months and I have to say that it is a useful tool, especially if you want to analyze your recovery and performance in detail. But is it really necessary? Not for everyone . If you do not want to invest in a similar device, you can still monitor your recovery in a simple way:
✅ Listen to your body : if you are tired, take a day off
✅ Observe your resting heart rate : an increase may indicate fatigue
✅ Keep a training journal to understand how you feel after each session
But if you like having precise data and want extra help knowing when to push and when to slow down, then a tracker like Whoop can be a good investment!
How to train without spending a fortune?
If you don't want to go to the gym, you can do bodyweight exercises, such as:
🏋️♂️ Squats, lunges, push-ups
🏃♂️ Short sprints or running
💪 15-20 minute HIIT workouts (you can also find my video here )
The goal? Do at least 3-4 sessions a week .
Don't worry if it seems difficult at first or if after a few minutes you're already out of breath. It's normal !
The secret is to start slowly and gradually increase the intensity. Even 5-10 minutes a day is better than nothing. You can start with light exercises like brisk walking or free-body squats and then, as your body gets used to it, increase the load and duration.
The important thing is consistency , not immediate performance. After a few weeks you will be surprised by how much you can do without even realizing it. And above all, don't be scared : the best training is the one you can maintain over time!
3. Nutrition and supplements: what do you really need?
Bryan Johnson's Supplements: 140 Pills a Day!
Bryan Johnson Takes 140 Pills a Day , But Do You Really Need All of Them? No.
Here are the truly useful supplements , based on scientific studies. If you click on the name, you can find them on Amazon , where I have personally selected the best products for you. 💊👇
🥑 Extra virgin olive oil : rich in polyphenols, it helps reduce inflammation and protects the heart.
🧄 Garlic : Lowers blood pressure and has antimicrobial and anti-inflammatory effects.
🌿 Turmeric + piperine : powerful antioxidant and anti-inflammatory, also useful for memory.
🐟 Omega 3 from Krill Oil : essential for brain and heart health.
🌞 Vitamin D3 : important for the immune system and bone health.
🧠 Coenzyme Q10 : supports cellular metabolism and energy production.
🧬 Methylated B12 and B9 : essential for the nervous system and energy production.
💊 Citicoline : useful for memory and concentration, excellent for those who work a lot with the mind.
And melatonin?
Bryan Johnson takes it every night to help him sleep better, but it's not necessary for everyone .
I recommend it only in case of severe insomnia or night shifts.
4. Conclusion: How to slow down aging without becoming obsessed
Bryan Johnson created a real science experiment on himself , but you don't have to follow everything to the letter.
Here are the 3 most important things you can do without spending a fortune:
1️⃣ Sleep at least 7-8 hours a night and improve the quality of your sleep
2️⃣ Train consistently , preferring HIIT and weights
3️⃣ Follow a healthy diet with a few targeted supplements
You don't have to be a millionaire to live better and longer!
Greetings from Dr. Luca 👋
