Bryan Johnson’s Daily Longevity Diet and Protocol to Live to 120+ Years Old

Brian Johnson you embody your practice that's what I love about you like no matter which way you look at what you're doing you truly embody your practice which I have just the utmost respect for

and in this video I want to be able to talk about your protocol what you do as far as the extreme things and maybe the less extreme to reverse your epigenetic age and and age so slowly but before we

get into that I have to ask what does your daily diet look like yeah the way we did this is we we try to take the approach to say if you inquire of every

organ how they're doing and ask them what they need what would what response would you get and so we endeavored to measure every organ of my body which no one had ever done before and we thought

it was an interesting question to measure age and function by organ type not by chronological age or you know some generic age but every organ and

then we take the organ data and we'd say what do we know about SC what does science know about nourishing this organ about trying to cure its defects and trying to get it in a more optimal State

and then we just started working with the scientific literature and we had a framework where every calorie had to fight for its life and so we of course would get Forks in the road where there

was more than one right answer that could satisfy the solution and we would choose one and so now the diet is so for breakfast I do this super veggie it's

broccoli cauliflower lentils hemp seeds garlic and ginger and it's a like 250 grams of broccoli 150 grams of cauliflower so it's a it's

a big dish the next Mill is nutty pudding which is macadamia nuts walnuts flax seed sunflower lopin pommegranate juice berries and pea protein then the

final meal of the day is berries nuts and seeds of some variety and then I'll have a tablespoon or 15 mL of Evo of extra verion olive oil with every Mill

so 45 MLS a day and that's about 2,250 calories beautiful and then you have that into a pretty compressed

eating window yeah I have my when I wake up around 4:00 or 5 I'll do my first intake and then I'll finish up by about 11:00 after today's video I pop the link

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you're doing more of an early time restricted feeding MH great so You' noticed a pretty big difference in your sleep optimization with that entirely that's that's the sole reason why I do

it that if I I know if I can get my resting heart rate to like 47 or 46 right before I go to bed I'm almost guaranteed a perfect night sleep really

but if my resting heart rate is 51 or 54 or 57 it's I'm in dangerous territory it's like that tight so is it mainly do you notice it mainly with sleep onset or

do you notice it with uh just your overall sleep wake Cycles overall yeah sleep onset is always good it's always like one to four minutes so it's always perfect uh but it's REM and deep which

take the hit yeah do you notice that you are that you wake easier and I for example you have to pee in the night or so I'm sure you regulate that too because that's a big thing for me if I drink too close to bedtime if I pee it's

game over it's so true like when you're when you're playing in like the upper echelon of sleep performance you get to a point

where this the slightest deviations of habit have these huge effects and so like you're saying like you wake up and then you're dead you can't get back I don't have that particular problem but I

understand the situation and so yeah that's why like once you and then if you have one bad night's sleep I feel so terrible and my mood is off I feel

grumpy you know like life does not seem as glimmering as it used to and so it's hard to go from that ideal state to just dip one night I know that like I can imagine once you get lower you normalize

to that situation you just get a blurred sense you kind of forget it but that shock is is it keeps me pretty tight of not wanting to deviate because it's just so nice to have great sleep yeah so what

time are what time are you going to bed 8:30 okay so it's on the nose yeah yeah so with that uh I'm curious what does your what do your Rim phases look like how much how many minutes of Rim are you

getting I'm kind of curious with someone that's got it nailed so well because you see all these different recommendations so here's what your Rim should be here's have you seen much deviation or is your Rim pretty much solid across the board almost the same every night pretty consistent yeah two and a half two and

A2 two and a half Rim two and a half deep nice and you'll notice does that change if for any reason I know you regular how much light exposure you get and whatnot but if that does change for any reason you say okay I got double the sun exposure that I would have gotten

today or double the light exposure do you notice a change in your rem or does it not seem to reflect there it's mostly mood I'm sorry mostly food and stress yeah that if I have a late meal or a

heavy meal or I deviate from my protocol and I have like carbs like breads or pastas that will hit deep they spend more time potentially in same time in

rem but mostly in light and dip and deep and then on mood uh if I go to bed stressed then I will spend the majority of my time in light and I'll miss both r

that deep that's a good segue to that because I mean it's not like you live this super fluffy lifestyle where you don't have stress I mean you still are running businesses you still have stress right so and that's such a variable

that's hard to control yeah and I think this speaks to the lay person as well I mean it's just are there things that you do as sort of a a stop gap or like if you start saying okay I'm having a stressful situation that today's a

stressful day it'd be easy to send that into a stress spiral where well now now my sleep optimization I mean I'll do that right you know get stressed out and then get stressed out about how that's going to impact my sleep optimization

and then it's just game over so are there do you have things to mitigate that when you say uh oh here it's coming I do this trick where I treat myself as various forms of Brian and so there's

like evening Brian but he was prone to overeating so 700 p.m. would come and he just wanted to make himself Sick by overeating you know I had to like step in and intervene in that situation and I call this situation when I go to bed uh

nighttime Brian so if I'm in my 30 to 60 Minute windown time before bed and an incoming thought is something like uh we're stressed out about this thing at work or we're upset about this

interaction or I wish I wouldn't have said this given thing or like you know all the things you're doing at tail end of ruminating on the day like beating yourself up and or making observations and or making plans like all the things

we do I'll intercept the thought and say this is this is uh sleep Brian speaking thank you for your suggestion we are now in sleep mode we have all day tomorrow

to address this topic right now we're in sleep and it's the explicit conversation I have with myself of like ambitious Brian or problem solving problem or Brian or whoever's trying to speak to

acknowledge their presence and then accept the the thought and then just say we're not going to deal with it right now and I I've learned that I have to treat myself as separate Brians because otherwise it just gets all mixed up

because then the thought comes in it's like worried or I'm stressed or I'm mad or whatever you can't just push it away like it just it sticks and then you ruminate because it sticks you trying to get rid of it still sticks and so I

figured you had to come up with a methodical process to soothe and talk to self yeah you've gamified mindfulness in a completely different way yeah it's almost visualizing like giving yourself

like a kinesthetic awareness of it you're like okay I am physically I am embodying nighttime Brian now and it's easy to just let it bounce off of you that's right yeah like respecting like

you like problem solving Brian he legit has good intentions yeah and so like you're thanking him for what he's trying to do in life I love that I'm going to adop that yeah that's definitely that's

a very real thing uh before we get into your your protocol or your sort of different things that you do there I'm curious about hydration because this is such a difficult thing to manage yeah

what do you do for hydration because it's such a big piece of just age in general yeah we dry out like by the time we get old we're substantially less uh than we weree as

babies uh I try to consume around 60 to 100 ounces of water a day and all before roughly 4 p.m. so is there any always going to be between that 60

and 100 I mean do you account for humidity do you get down to pressure do you get down to that level or are you not too concerned with that we uh so we started measuring hydration dration we

were doing this therapy and one the the therapy had a device it would attached to skin and measure hydration because measuring hydration is hard and like you can't just do it on a scale it gives you some number but we wanted a higher

degree of accuracy and so we started building models of where my hydration was throughout various parts of the day just to get a rough idea of where that was and then we started mineralizing all

my water so either a tea or electrolytes like something to mineralize to help the absorption and we found that uh between 1600 basically no matter how much I was working out or whatever the routines it

was roughly kept me in the hydration level nice so we didn't feel like it needed a deep dive of tremendous scrutiny like the approximate rules for working to keep me hydrated and to avoid

what we were talking about uh which is trying to get up you know getting up at night to go to the bathroom yeah exactly it's I've definitely found personally with hydration it's just as easy at least if you're on top of your game it's

just as easy to overhydrate as it is to under hydrate and demineralize yourself and completely you know dilute which I noticed at least in in athletics I mean I I more when I drink more water

but drinking more water for Thomas is like a lot more water than what maybe a regular person right so it's like if I'm in hyper hydrate I might be drinking way too much and then I'm completely devoid

of the important minerals yes exactly right moving into sort of protocol I mean if we started like what's the most grandiose thing that you do on a daily basis maybe something that or actually it doesn't have to be on a daily basis

like people are always intrigued by you know with all due respect amount of money you might spend on something for for longevity and for reversing epigenetic age what's the most grandiose

thing that you've spent money on for for this yeah it's so this project is not expensive to do it's expensive to measure MH that was the whole thing so

it's not 2 million years into my body $2 million a year in my body it's that we spent the money what we did that was unique is we we evaluated all the scientific

literature on health span and life span like we combed through everything we ranked everything according to the most uh powerful effects we graded the evidence and then we took that those power laws we said what if you put them

all inside of me and then we measured me extensively that's expensive it was really hard to do and so that's where the majority of the money has gone is the research the team of doctors there's

been 30 people on on the team and then figuring out how to do esoteric therapies um so but really the basics of blueprint most people can do what I've done and get the power laws for a, to,

1500 a month which includes groceries wow so it's very very cheap and so there's just this misconception but so the craziest thing we've done is we

tried to take into account all the science that homo sapiens as a species has ever generated on health and we tried to basically organize it and put

it into Power Rankings so how's that looking so there there's uh basically five this call six categories uh one don't

smoke and you get 12 years uh exercise is number two six hours a week three is a Mediterranean or blueprint like Diet four is BMI 18.5 to 22.5 with the

asteris of BMI five is moderate to zero alcohol consumption and then six is sleep and if you nail those things consistently you can get to an estimated

life expectancy of 92 interesting so so each one of those categories is slightly weighed a little bit different I would yes so if you uh go over on the exercise category for example go more than 6

hours does it have a delarius effect on your overall score I think it does I'm not familiar with that literature I think I when we were going over this that yes like it's not too much not too

little but just right and when I think when you look at the evidence there's not a particular kind of exercise that's recommended like you can do zone two and things like that but if you're debating between the various kinds of things one

can do it's generally okay to do all of them so long as you're getting your rough numbers in yeah that's kind of what I found as well too even if you get into the extremes of it you have you know these loud camps that'll say it's V2 Max loud camps that'll say it's Zone

2 Loud camps that'll say it's resistance only it's almost like okay maybe maybe rotate through all of them because at the end of the day it doesn't seem like one is particularly stronger than the

other there might be more money poured into literature on one side but if you actually look at the numbers it's like this is kind of even across the board yeah do you do much as far as light is

concerned red light therapy do you mess around with any kind of UVB or UVA like particular uh you know indoor lights to manipulate that yeah when I wake I do 10,000 lucks CU I wake up before the sun

rises so I do 10,000 lucks in the eye for a few minutes right when I wake up and then I have blue light blocking on my computer so I try to avoid blue light altogether I think there's some evidence

that some's good for you I just do it all I miss it I don't like the bright screens um I do light therapy which is red and near infrared three times a week

for 12 minutes I think it's like a it's not a power law it's okay but it's right there on the border on whether it justifies time like when when you can do

so many things uh we have to stack rank it and say is it worth doing this given thing I'm not sure red light is really a powerful player it's it's something we do but

yeah and then uh yeah nighttime routines like blue light blocking glasses I try to avoid screen time uh before bed so I like that so like right now we've got some lights on us and I was thinking about it and we were setting them up

like are you going to adjust for being exposed to some additional light or like do you do a make an adjustment based on that I've never noticed a difference so if there has been and I haven't noticed

it yeah yeah then I try to I do sun exposure in the morning before 9 or 10:00 a.m. and then after 5 or 6 p.m.

10:00 a.m. and then after 5 or 6 p.m.

and do you find I mean here in California we might get a marine layer in the summer that makes it a little bit so the the morning sunlight that you get might be a little bit different do adjust your time you do measure the Lux outside like hey it's okay it's super

sunny today it might be completely different than if it's socked in with fog do you stay out a little bit longer yeah I watch UV index so when the UV index gets to a a damaging place I just

avoid the sun altogether or I'll have an umbrella or something like that so we've been trying to quantify skin age I grew up in the sun like we were in the sun all the time we never wore sunscreen so when I started this project and we

started doing these measurements my skin was just awful like it was like 60 plus year old old on like UV damage and stuff like that so we've had a lot of work to do to try and get my skin back even to

like basic level like the thing about blueprint which so crazy to me is I grew up eating sugar cereal and drinking soda like that was just part of the culture

we ate processed foods the entire time I never ate vegetables uh I was in the Sun the entire time I was in I was an entrepreneur for 20 years doing grind culture like not sleeping eating terrible Foods I was chronically

depressed for a decade so I came to this project never in my entire life having taken care of my health I was just in a really bad spot and so for us to even be in an okay spot right now to me is

phenomenal and that's a lot of people of course they they look at me now and they don't have any context or background on where I was or where I came from what we've achieved but that's been the coolest thing for me is like the science

works yeah and I it's made me so bullish on this field yeah absolutely well I think it's so easy for people to take one piece of it look at it say that's extreme and just

accept that all of it's going to be extreme and that this is not worth it it's flat out not worth it and I think they think that it has to be this massive investment in money and time to do these little things and

although you are an example of someone that's truly embodying this and doing this it's a little bit goes a long way in of these things too and I mean with that I mean an example I'm curious your cold

plunge your heat routine I mean are you doing I've seen some stuff you did with like Ben Patrick there are are you still doing any of that uh I don't do any coal therapy or sauna and not that they're

not beneficial uh they have their benefits they just didn't fit into the power laws of our longevity yeah and so my very narrow objective is longevity and so if you want to expand into other

things you know they definitely have their place but we've just been very focused because once you throw in the possibility set of anything and everything you can do for health and wellness there's hundreds of things to do and you have to have some kind of

sorting mechanism to say yes or no to a given thing well that's I mean that's exactly I guess proves my point there it's like people think they have to do all of that right and it's most people would look at at Cold plunge or sauna they say okay well that's the biggest

lever that I can pull and I mean clearly well maybe it's not for you maybe it is for somebody else but at the end of the day clearly that's not making the cut for you I like that you look at it from

a Time efficiency standpoint yeah do you look at your levels of of Ross or your antioxidant capacity I mean do you measure those kinds of things because I would imagine there's certain things

that are if it's too much stress it's going to drive down your antioxidant capacity it's going to make things worse yeah you know um I did get measured once

for that uh I scored well uh but I've my team and I have not talked about that as a marker I don't know why um and so I guess like the

process is the team I work with Will ra we'll raise a given topic like um the Ross and then it's like you have all these ways of of discussing that topic

whether it's beneficial or not what you can do about it and what you should do about it but it branches off into so much complexity and clearly all of us want a simple answer is it good is it

bad what do you do to make it better or worse and oftentimes we found that it's so much more nuanced than that and so I with that given topic I'm not sure where we're at as a team I know we've measured

it once but it's not something we were R tly measure I don't know why probably I mean it changes rapidly right I mean it's like if you were to jump in a cold plunge I think change and I think and I

may be mistaken I think to really do it accurately I mean you have it's almost localized to specific areas you you can measure uh antioxidant capacity in a given muscle that you've just trained

and kind of your uh ability to reduce and kind of looking at sort of these precursors even so they'll do biopsies of the Quad recept to look at torine levels as a marker for antioxidant

activity so imagine it'd be almost impossible to triangulate what's actually making the biggest difference in your life you know or driving just the right amount of stress because i'

imagine with with the amount of fasting that you're doing with your time restricted eating you're generating just enough reactive oxygen species to make you stronger and you're probably right at the tip of where you need to be

otherwise I'd imagine your team saying hey we need to reel this back yeah yeah like I guess like I to your question I try to eagerly acknowledge what I don't know as much as I would acknowledge what

I think I know yeah because it's health and wellness is such a difficult place to hang out when you have everyone talking about their various things everyone disagrees Y and even like

foremost authorities in every area you never get consensus and so for someone who's not competing in the foremost authority category what are they left to do other than like I have no idea now what to do

like these basic things in my life and so uh I do try to eagerly step into what I don't know including Ros and so we try to say of the markers we can identify

that we do have evidence to say this marker matters for the following reasons we try to Peg those markers and say let's nail those and these others that are in the periphery around it as they emerge with more evidence we'll

incorporate them but we try to base on ourselves of say are we sayane on what we're doing by these F these foundational markers we think are solid to track what would you say the most important markers at least to you are

not maybe not necessarily maybe I'm sure your team probably looks at things that might be a little more intricate than Maybe float to the top for you but what would you say the top three or four markers that you look at that you pay

attention to are I mean basic ones like inflammation yeah I don't think there's a uh okay let me let me be careful on this

um yeah excessive inflammation is probably considered to be bad yeah and low inflammation is probably considered good and there's probably some disagreement on how much you know is some inflammation good is zero

inflammation bad so like there probably some disagreement in the the more narrow category but inflammation is one and then uh blood markers I think a lot of people will say are good like if you

take um blood glucose like that's something that you should have pegged I don't there's a ton of disagreement people saying that you should be at 150 or 160 because it's better yeah so

there's a few areas of science that are settled of yeah blood glucose inflammation um I think cholesterol doesn't fall in that category I think people disagree about aot lot of

cholesterol so I wouldn't put that in there you like white blood cells red blood cells like basic biochemistry of the body so there's like some good stuff in the blood you know it's kind of funny when you actually get down to it like that and you're like well what's the

most important exact you're like well shoot no well that seems important but it's actually not really clear and there's nothing that I would consider to be you know considerate evidence to

really say yes or no you know it's kind of funny the cholesterol discussion is such an interesting one because it's like the literature although I don't want to necessarily say it's split 50/50 it's split enough that

it's all debatable all really Deb exactly right we've like this is what I've tried to do I've tried to provide one data point or one example

of someone trying to clean up the conversation yeah and so if somebody wants to get into health and wellness and they say okay I'm in what do I do I've tried to say okay here's what I eat

here's the food I eat here are the pills I take here's the exercise I do not saying that any of that is the best or the only thing it's just like it's what I've done and it's produced you

know let's say my top 1.5% of 18-year-olds of V2 Max my 99.8 percentile total bone midal density like you have all these markers that put me in like the top percentiles for 18yar

olds it's like we're okay like we're doing something well to some degree and I've tried to just provide one option for some people to say all right like maybe this can be improved or maybe people are going to disagree about this

or that but at least I've got a stable place to step into to start what was the first thing that you changed like when you embarked on this journey like what was the first thing you said okay I'm

diving into this what is step one yeah it was the whole idea that everything can be connected to a bio age marker so

your waso like your head hits a pillow the time it takes for you to fall asleep is an age marker H and so you want to be I think if I remember correctly under 4

minutes is ideal yeah and then um oh I'm sorry I said wo I meant to say sleep onet yeah your your sleep on set you want to be under four minutes but then you're waso you're awake after sleep onset how much you're up for the night

that is an age marker and so you want to be under 30 minutes and as you age when you see people in their 60s 70s or those with poor sleep they'll sometimes be in the 2hour range and so I would find that

everywhere I went whether it was looking at the gums in my mouth or my sleep onset or wake after sleep onset uh my how far I could run in 12 minutes my

diaphragm strength my eyesight my hearing like everything had an age and that was cool that I could begin to speak the language of bioage and realize

what aging processes had happened to which organs that's interesting I mean it seems as though a lot of these roads are coming back to to sleep as being one of the biggest things if not I mean I

don't know I might even go on record and say it's probably the biggest thing as far as how we live our daily lives right I mean of course nutrition sunlight all these things are important but as such a

a clear indicator and I don't think people realize that their duration of sleep tends to decrease as they get older and I don't particularly know why I'm not sure if you know why outside of

just life stress but that wouldn't explain why someone that's maybe retired in their 70s or 80s without without a lot of uh you know real stress coming in

from the financial world per se why their sleep was to continue to ex me diminish yeah like one thing that like they it's I think theorized that the pineal gland you know helps with

melatonin and uh with sleep and over time it calcifies and so it loses its function so right now we're talking to a researcher who has this novel uh

ultrasound techn like using ultrasound to decalcify the Pineo gland that could potentially improve sleep and so I've done one session so far we're doing a few more sessions but that's one

theorization one Theory on how to rebuild sleep strength because in time your biological systems just aren't as good at uh having you fall asleep and

stay asleep and then you have competing systems where if your prostate enlarges now it's pushing on the bladder and now you have to pee more often so now you're up to pee you can't get back down you can't go back to sleep and so your body

is just falling apart and it becomes harder and harder for basic biological functions that happen like sleep I wonder if the calcification of the pineagle gland is sometimes accelerated in people with

more stress or it's one of these things or if it's an interesting feedback system where a lot of stress causes XYZ so then they don't sleep as much because of a period of stress so there becomes a little bit more calcification that

occurs here or a neuroinflammation that's triggering this I wonder if there's ever going to be any literature that comes out that kind of reverse Engineers why that could be happening and why some people might start to

experience that earlier in life rather than later this is the cool thing with where we're at in the world right now is the technology we have to measure allows us to probe our body parts our pineal

glands our heart our lungs and we can then start saying things with much greater Precision this diet does this thing or this sleep routine does this thing or this therapy does that say and

then then we can get out of this these abstract zones where we make a given statement and it's so Broad and abstract and variative to people it's almost meaningless to the population but that's where we're at kind of it's okay like

we're at a stage of Health and Wellness that we are but I think the future is still promising because I think we will narrow down and it will be much less guesswork and much more more knowledge

and we just say like we know these given things build the systems to make these autonomous so I I'm really bullish about the field yeah agreed and you know in this segment I want to wrap up with your

supplement regime yeah what is a day of supplementation look like for you it used to be 111 that was at the peak and now we're down to like 40 something 42

did did it decrease because you got to a point of being healthy enough or you've achieved the result you're like I don't need these anymore or has it just been a distillation process of understanding what's most important yeah we with

blueprint so we we started taking all these pills we wanted to have control over the manufacturing process because once you dig into the world of food and

supplements it's like working in the back room of a kitchen once you once you're at the restaurant you back you're never again going to eat the food yeah and so the

same thing like once I got and started looking at food and supplements I thought no way am I trusting this system because food is so dirty and supplements are the same like just really dangerous

and so arguably even dirtier even dirtier and people like make this assumption that oh surely we're in the US like somewhere you know in some

modern society somebody is watching out for us but that's not true this the stuff that slips by is pretty egregious and so we basically took control of that and started doing all of our own stuff we still use a few

people for a few things that we didn't get in supplementation form but we dramatically minimized so like I was doing blueprint uh I was basically trying to secure my own Fe food for

health reasons and then I became aware of the food system and then I started running away from the food system to blueprint because I came so scared of the dirtiness and so it's been a interesting thing to see both sides of

it so yeah like 42 cuz we built our own stuff what would you say if you had to put your finger on the most important one what would you say the most important one for you is doesn't have to be for everybody

else I jokingly say that extra virginal olive oil is better than NR nmn Resveratrol um cold plunge SAA and your favorite

podcast you know it's like it's just good it's good across whole body and um but it's like I say it tongue and cheek kind of but yeah I'd say Evo for me um

and I use I use food instead of a supplement sayfe food because I use that one thing because I think it probably has the highest impact on the body do you think is it is it because of the polyphenol content or is it more so

because of the monounsaturated fats or is it just a collection of the multiple different benefits of olive oil that you would say most all it yeah I mean like if I tried to identify a supplement you know I could say something like uh

calcium alpha ketoglutarate or I could say viettin or I could say lolan or you like they all have a very narrow Vector sure and they all do a good job and

collectively they do a great job yeah I guess I if I'm trying to find like the most all-encompassing thing that adds the most cumulative value I don't know I mean Maybe I'm Wrong maybe it's

something like pommegranate juice but I'm guessing Evo yeah well I mean you're looking if you're factoring blood glucose into the equation all these like right there other like factors that are going to diminish the value based on

potential downsides as well so I mean evil if you take um when you eat food oxidative stress oxid oxidative damage

happens so with EVO your it reduces oxidized LDL by like 90% it reduces LDL by 80% it reduces blood glucose I think by 60% if I remember those numbers

correctly but it has a dramatic neutralizing effect on damage You' otherwise have when you eat and so it also has a lot of protective mechanisms in addition to the benefits now given

the fact that I mean you're cutting off eating around 11:00 a.m. or so and then going a vast majority of the day without food you still train you're probably decently active are you measuring Ketone

levels at all because the diet that you mentioned to me didn't seem exceptionally carbohydrate heavy yeah I did initially I haven't for a while what what would be your guess I'd be curious I would imagine just given I mean because you're you have a fair bit of

lean body mass it's not like you're super skinny I mean you're not over the top muscular but like when I saw you in person like literally was like oh wow you're way more jacked than I thought so just given the amount of muscle mass

that you have I wouldn't be surprised if you're registering a half a millmore ketones by the end of the day depending on just how active you are throughout the rest of the day cuz like I speak for myself I will have between 100 and 120

grams of carbs a day and yeah granted I'm a bigger dude but I and I train pretty hard but I'm producing between half and one mill of keton still by the end of the day um even at that on a

heavy training day and if I'm fasting for typically like 18 hours a couple days a week when I do 18 to 20 hour fasts like two days a week by the end of those fasts I'm clear above one so it's

very easy for my body to be producing ketones which I think is a sign of to sound cheeky at the risk of sounding you know like a term that's not exactly scientific being metabolically flexible right being able to switch back and

forth and produce ketones effectively quickly and transition to that when it's time you I think that metabolic instability happens when people are so programmed just consistently fueling all

the time that they're never even getting a chance to even have a remote opportunity to produce ketones yeah I'll measure I'm curious yeah I would I would imagine you would because i' love to factor that into you know there's so

many anti-inflammatory benefits for registering even down to when people are exercising and they're producing ketones while they're exercising are there cardi metabolically protective benefits from

producing these ketones there's certainly anti-inflammatory effects is one of the benefits of exercise and longer duration exercise the circulating levels of ketones that could be present

right and just because ketones are present doesn't mean that glucose isn't present I think that's the common miscon Le the main it's like you're you're dipping to a point where okay now the body's going to start releasing these I

think the reg endurance athlete they're getting into ketosis almost every time they train at least for a little while so yeah it would be definitely interesting to look at yeah we as a like

a general mindset we're open to everything all the time so we'd love to learn we'd love to measure uh we'd love to find out where where we're wrong so yeah like just as a general disposition

we try we are not tribal we we do not try to start War like if people are branched different areas great yeah but yeah I mean so all that is welcome and I'd love to measure it and see where I'm

at perfect well Brian where can everyone find you where can they find your products where they can find their your olive oil blueprint. Brian johnson.com

perfect and then my protocol is protocol. Bri johnson.com and that's

protocol. Bri johnson.com and that's where I have everything that's available for free perfect thanks Brian yeah