What I’m Stealing (and Skipping) from the World’s Most Obsessed Biohacker
Inside Bryan Johnson’s Blueprint
The first time I heard about Bryan Johnson, I was skeptical.
A tech billionaire spending millions trying to reverse his biological age? A man so disciplined that he stops eating by noon, swallows over 100 supplements a day, and turns in before 9 PM like a biohacking Cinderella?
Intriguing - but no thanks.
But the more I listened—on podcasts, YouTube rants, even the Netflix special—the more I started to shift. I didn’t necessarily want his life, but I couldn’t help admire the mission:
Dedicate everything to health, then openly share the findings so the rest of us don’t have to reinvent the wheel.
I don’t follow his Blueprint. But I do borrow from it.
And in this post, I’ll show you what I’ve learned from Johnson’s extreme longevity experiment, which parts I’ve adapted into my life here in Chiang Mai, and what I’ve intentionally left out—because health shouldn’t require a billionaire’s bankroll.
Who Is Bryan Johnson & What Is the Blueprint?
If you’re not already familiar, Johnson is the founder who sold Braintree to PayPal for $800M and then turned his attention to a new obsession: making 46 feel like 26.
His Project Blueprint tracks hundreds of biomarkers—everything from telomeres and inflammation to nighttime erections and skin elasticity. With a team of 30+ doctors, he logs sleep, exercise, gut health, and supplements with military precision.
It’s part Silicon Valley, part science fiction. But it’s grounded in one big idea: aging is optional—if you measure well and act fast.
Extreme Protocols I Admire (But Don’t Necessarily Swipe)
🔬 HBOT—The Highest Investment (and Highest Returns?)
One of Johnson’s flashiest moves? Hyperbaric Oxygen Therapy (HBOT).
After 90 days of treatment, he reported:
38% longer telomeres (the little caps on your DNA linked to aging)
37% fewer senescent cells (aka zombie cells that gum up your system)
That’s impressive. But when I priced HBOT here in Chiang Mai, I nearly passed out—over $3,000/month.
Not happening.
So while I admire the data, I’ve had to look elsewhere for my cellular rejuvenation fix.
🔥 Sauna—Electric but Data-Backed
Sauna is where the Blueprint and my budget fully align.
In just 7 sessions at 200°F, Johnson showed:
6% drop in central blood pressure
21% drop in pulse pressure
Markers of vascular aging that made him physiologically younger
And unlike HBOT, sauna is accessible. I’ve been using it weekly here in Chiang Mai, and it’s one of my favorite recovery and energy tools.
Science backs it up too:
Up to 50% lower cardiovascular mortality
Reduced inflammation, better insulin sensitivity, and improved sleep
Want to hack longevity? You don’t need pills. You need heat.
What I’m Skipping (or Doing Differently)
💊 Supplements & Calorie Cuts
Johnson takes a pharmacy’s worth of supplements and restricts food intake to optimize aging. He even uses testosterone therapy to compensate for hormonal changes.
Me? I prefer to start with food—real, whole foods packed with nutrients—and let supplements fill in the gaps if needed. I do time-restricted eating (simply eating during the day - not at night), but not to the point where dinner becomes rebellion.
🌞 Sunlight vs. Light Therapy
This is where I really diverge.
Johnson avoids direct sunlight like a vampire, relying on 10,000-lux light panels in the morning to simulate the sun.
Meanwhile, I wake up and get outside. Natural sunlight is my go-to circadian reset. I walk barefoot in the grass, take deep breaths, and let the real light hit my skin.
That’s my nature-first approach.
The Nature‑First Longevity Approach I Use in Chiang Mai
Here’s what’s working for me—no billionaire budget required:
Daily sunlight: 10–20 minutes outside within an hour of waking.
Weekly sauna: A few sessions a week for cardiovascular and metabolic health.
Breathwork for energy: A natural, free, and fast way to boost vitality (and way more portable than a cryochamber).
Want to try it?
⚡ Want More Energy—For Free and Naturally?
👉 Grab my 10-minute energy boost breathwork audio here.
I use it myself when I need a lift without caffeine or cold showers.
P.S.
You don’t need Bryan Johnson’s money—or his morning lab—to benefit from longevity science.
Start with what works. Stay curious. Try the sauna. Skip the sun lamp (except in places where you have exceptionally long dark winter days).
And when in doubt, breathe.