Bryan Johnson: The man who spent $10m to cheat death and age in reverse | Prof. Tim Spector

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What if optimizing your sleep could significantly extend your lifespan?

In this episode, we dive into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the gut microbiome.

Bryan has dedicated his life - and his body - to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate. But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.

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Timecodes
00:00 No.1 anti aging hack
02:05 Quickfire questions
04:01 Bryan’s longevity protocol
06:20 Biological age markers
08:16 How to measure aging
13:40 Can AI help stop aging?
18:50 What science can we trust?
21:40 Bryan’s self-experiments
25:40 The most surprising sleep discovery
31:20 The McDonald’s diet
34:10 How to try this yourself
37:15 Transfusing his son’s blood
39:50 Microbiome supplement
41:26 Bryan’s daily diet
46:30 Truth about vitamin supplements

📚Books by our ZOE Scientists
The Food For Life Cookbook | https://amzn.to/4amfIMX
Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg
Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu

Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide
Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide

Mentioned in today's episode
Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases https://pmc.ncbi.nlm.nih.gov/articles/PMC10346407/

Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews https://www.sciencedirect.com/science/article/abs/pii/S093947532300337X

Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269

Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings https://www.mayoclinicproceedings.org/article/S0025-6196(22)00133-1/abstract
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Episode transcripts are available here: https://zoe.com/learn/category/podcasts

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