How to boost longevity (without breaking the bank)

You may have seen the recent Netflix documentary about the multimillionaire Bryan Johnson who is trying to extend his lifespan for… well, as long as possible.

From taking an alphabet of pills to measuring (almost) his every move, the 47-year-old supposedly spends $2 million a year in his pursuit of longevity.

Some of his strategies include the usual suspects, such as exercising and following a healthy diet. But others, such as anti-diabetic medication and plasmalogens, are a bit more out there.

This article simplifies the science behind Bryan’s biohacking journey, explores anti-ageing research, and suggests parts of his routine you could adopt to extend your life (without spending a fortune).

In this article, we cover:

• What is ageing?
• Bryan Johnson’s longevity treatments: science vs. hype
• Can medication help you live longer?
• 7 ways you can apply longevity science (without spending millions)

What is ageing?
 

At a biological level, ageing is the degradation of cells over time. This leads to common health problems such as cancers, neurodegenerative diseases and more.

Scientists have identified several processes linked to ageing:

• Inflammation – your immune system’s response to injury or infection, sometimes referred to as “inflamm-ageing”
• mTOR pathways – overactivity of a protein kinase which regulates cellular growth
• Senescence – when cells stop dividing, become dysfunctional, and accumulate
• Autophagy – the breakdown and recycling of damaged cells, which slows with age
• Telomere shortening – protective caps at the ends of our chromosomes – when they get too short our cells can’t divide anymore

Each of these are key targets in Bryan Johnson’s longevity quest.

Bryan Johnson’s longevity treatments: science vs. hype

 

Now we understand more about ageing, let’s jump straight into some of Bryan’s cutting-edge experimental treatments.

Plasma exchanges

Potentially Bryan’s most controversial treatment was swapping blood with his son. Or more specifically, plasma exchanges.

Plasma is the mixture of proteins and antibodies in your blood, minus the blood cells. Since the discovery of blood circulation in the early 1600s, scientists have been fascinated with the idea of exchanging old blood with young blood [1].

And sure enough, parabiosis – the surgical attachment of old and young mice to allow blood flow between each other – does seem to reduce the biological age of the older mouse, rejuvenate organs, and increase lifespan by 5% [2].

Younger plasma is thought to reduce the accumulation of senescent cells and reduce the level of inflammation in the body [3].

 

Red light therapy

You may have come across red light therapy masks, used to promote skin health and reduce wrinkles.

Red light is a low wavelength light, at the opposite end of the spectrum to harmful UV radiation. It’s believed to stimulate ATP production in cells, promoting cell repair, reducing inflammation, and lessening visible signs of ageing .

Bryan also recommends using a red lightbulb in the evening, to help you wind down for bed, as blue light such as that from screens mimics daylight and reduces melatonin production.

Stem cell injections

Like many of us, Bryan Johnson is familiar with the stiff aches and joint pains that can come with ageing. Unlike many of us, he had the funds to undergo a very experimental therapy using mesenchymal stem cells (MSCs).

Currently in the early stages of research as a treatment for multiple sclerosis (MS), MSCs have the potential to eliminate or replace senescent cells, promote cell regeneration and reduce inflammation [5]. MSCs are usually taken from bone marrow, skin and fat tissue.

Gene therapy

When you think of the Caribbean, gene therapy is probably not the first thing that springs to mind. But on the small coral island of Roatan, Honduras, there is a private clinic that offers follistatin gene therapy.

Our body naturally produces follistatin - it's a protein that indirectly promotes muscle growth by inhibiting other proteins involved in growth regulation. The thing is, follistatin isn't approved in terms of safety or efficacy, which is why Bryan had to go to the Caribbean for treatment. Luckily he is under near constant observation, to make sure he is safe.

Continuous medical observation

Bryan proudly holds the self-given title of “World’s Most Measured Man”.

He undergoes regular ultrasounds to check his heart health, MRI and CT scans to assess his organ health, sleep studies and skin biopsies, and many more. His routine costs up to $2 million a year.

 

Can medication help you live longer?
 

Besides taking over 100 different types of supplements, Bryan Johnson has tried several off-label medications including:

• Metformin (a diabetes drug thought to have longevity benefits)
• Acarbose (also used for type 2 diabetes)
• Rapamycin (targets the mTOR protein)
• Plasmalogens (emerging research on brain health and ageing)

Let’s take a closer look at Johnson’s anti-ageing medications.

7 ways you can apply longevity science (without spending millions)
 

The good news is that you don’t need millions to live longer. You can create some simple habits to increase your healthspan.

1. Move your body as often as possible
2. Get regular blood tests to track your health and optimise your approach
3. Consider intermittent fasting if it suits your lifestyle
4. Focus on a nutritious, balanced diet
5. Take care of your gut health
6. Be cautious with supplements – get tested before adding new ones
7. Document happy memories, to live longer in both directions

1. Move your body as often as possible

Many of us spend most of our time hunched over some sort of tech – whether it’s your laptop, phone, or gazing into the TV. And this is thought to be detrimental to our health.

2. Get regular blood tests

Think of blood testing like getting regular dental check-ups – you can catch symptomless issues early and make sure you’re healthy as can be.

Benefits of regular blood tests include:

• Early intervention of health issues
• Identification of nutrient deficiencies (e.g. iron, vitamin D or B12)
• Monitoring chronic conditions like diabetes or cholesterol
• Identifying risk factors for heart or kidney conditions
• Optimising your health and wellbeing

Johnson recommends getting your blood taken as often as six months, or three months if you’re making specific changes.

And while that may feel like a lot, an annual blood test could go a long way to ensuring you are living a healthy lifestyle.

 

3. Intermittent fasting

Bryan Johnson eats between 5 and 11am, to allow his body time to digest his food and ensure a good night’s sleep. He also maintains a calorie restriction to increase lifespan [10,11].

This is quite extreme, and might have you wondering if intermittent fasting is right for you.

The fact is, you probably already do it.

From the last mouthful of food or drink you have in the evening, to the first thing you have in the morning once you’re up – during that time period, you’re intermittent fasting!

You can play about with fasting intervals to suit your lifestyle, many find the 16:8 is most manageable.

And you can combine intermittent fasting with other eating habits for longevity.

4. Focus on a nutritious, balanced diet

• Consume extra virgin olive oil

Every day Bryan Johnson drinks 30 mL of extra virgin olive oil. Many attribute the healthiness of the Mediterranean diet to the amount of extra virgin olive oil consumed.

What makes it so special?

Extra virgin olive oil is rich in natural plant compounds called polyphenols. They are known for their anti-inflammatory and antioxidant effects, anti-cancer potential, and protective effects from cardiovascular and cognitive conditions [12].

If you’re considering upping your extra virgin olive oil intake, use it sparingly, as it has a high caloric content. And don’t worry, you don’t have to drink it – you can drizzle it on your food instead.

• Make sure you get enough omega-3

Remember those plasmalogens Bryan takes? They’re basically very expensive omega-3 supplements. Omega-3 fatty acids act as precursors to plasmalogens – metabolised by the body to build the phospholipids in the brain.

Research indicates healthy omega-3 levels help you live longer. You can easily check your omega-3 levels with a Omega-3 and -6 Blood Test, as well as eating a diet rich in oily fish and nuts and seeds.

5. Take care of your gut health

More and more evidence points towards the importance of gut health for a long and healthy life. If you’re not sure where to start, check out 5 simple steps to keeping your gut healthy.

6. Be cautious with supplements

You can overdo it with supplements, so make sure you check your blood levels before starting new ones, and check with your GP if you’re on any medications

7. Document happy memories to live longer in both directions

Write a diary, create photo albums, scrapbook, whatever works best for you. In a way, memory loss shortens life, and keeping track of things dear to you will enrich your life and let you extend your life backwards.

Whatever you do to try and live a longer life, make sure you enjoy life while you do it.

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