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American entrepreneur and venture capitalist Bryan Johnson, 47, has made headlines not only for his business success but also for his insights on reversing ageing. He’s well-known on social media for sharing tips on how to appear younger and delay ageing.
In a recent podcast with BeerBiceps, also known as Ranveer Allahbadia, Bryan discussed his anti-ageing diet. He emphasized the importance of understanding each individual’s unique dietary needs before making any changes to their routine. Johnson mentioned an 18:6 intermittent fasting method which aids his efforts.
Johnson fasts for 18 hours and eats within a 6-hour window each day. During this eating period, he prioritizes nutrient-dense, anti-ageing foods like vegetables, berries, lentils, nuts, seeds, and extra virgin olive oil, avoiding processed foods and added sugars. This routine helps him regulate blood sugar levels, promote cellular repair, and support his goal of longevity.
Johnson believes the structured fasting pattern combined with carefully selected foods is key to optimizing health, sustaining energy, and promoting a youthful appearance. He also pointed out how we often overlook the impact of processed foods and added sugars in packaged items.
Along with his anti-ageing secrets, Bryan also broke down his fasting patterns. “I eat all my food within a six-hour window. My last meal of the day is at 11 am. So, I fast all the way up to bedtime. I like six hours of eating and 18 hours of fasting. Each person is different. I find that it is most conducive to the best, high-quality sleep," Johnson said.
Earlier this month, Johnson took to X (formerly Twitter) to share some of the other hacks he uses, such as a 10% calorie restriction, a low-inflammation and high-fibre diet of vegetables with legumes, extra virgin olive oil, berries, nuts and seeds along with 8 hours of sleep.
Johnson emphasizes that sleep, exercise, and diet are crucial for staying fit and maintaining a youthful appearance. He believes quality sleep plays a significant role in slowing ageing, while even 30 minutes of daily exercise or strength training can make a noticeable difference.
Bryan consumes 120 grams of protein daily, considering it sufficient for supporting muscle development, cardiovascular health, and metabolism. He also drinks around three litres of water each day but stops after 4 PM to prevent waking during the night.
