Want to Live Longer and Cycle Stronger? Start with Bryan Johnson’s Blueprint
Newsletter (#104)
Netflix just dropped a documentary on Bryan Johnson, the entrepreneur turned biohacking poster boy who’s made “not dying” his full-time job. My partner and I sat down to watch it this past weekend, and we were both pleasantly surprised to realize we already practice many of the habits he highlights for staying healthy as we age.
Prioritizing our sleep, exercising well with a mix of cardio and weights, and recently adding red light therapy to rejuvenate our skin is already part of our routine—but there’s always room to learn more.
If you’re a cyclist looking to stay healthier and stronger as you age, this documentary is a masterclass in longevity—and it’s packed with actionable insights.
The Big Takeaway: Start with the Basics
Discipline separates the winners from the losers. It’s why some people succeed in their goals while others fall short. Johnson’s commitment was incredibly inspiring and a reminder that no matter how advanced or basic your health strategy is, consistency drives success.
The biggest takeaway for me wasn’t just the habits themselves, but Johnson’s unwavering discipline. On paper, his habits might sound simple. Sleep well, exercise daily, eat right. But what truly separates him is his ability to execute these habits consistently without fail. Without that level of discipline, the best plan in the world won’t yield results.
Here’s what the documentary makes clear: Johnson’s regimen isn’t just about fancy supplements or expensive gadgets. The core of his strategy is built on three fundamental pillars: sleep, exercise, and nutrition. Everything else—the tech, the supplements, the cutting-edge experiments—is secondary. Without mastering these basics, you’re essentially putting premium fuel in a car with a broken engine.
Let’s break it down and talk about how these principles can help you ride harder, recover better, and enjoy cycling for decades.
Pillar 1: Sleep – Your Secret Weapon
Johnson’s team of scientists tracks every aspect of his life, and they all agree: that without quality sleep, everything else falls apart. He’s meticulous about his sleep hygiene, going as far as maintaining a consistent bedtime and optimizing his environment for peak rest.
For cyclists, this hits home. Sleep is when your body repairs itself—muscles rebuild, hormones rebalance, and your immune system recharges. If you’re skimping on sleep, you’re leaving gains on the table and increasing your risk of injury.
How to Apply This:
- Aim for 7-9 hours of consistent sleep per night.
- Create a pre-sleep routine: dim the lights, ditch the screens, and wind down with a book or meditation.
- Keep your bedroom cool, dark, and quiet for optimal recovery.
Pillar 2: Consistent Exercise – Ride the Longevity Train
Johnson’s fitness regimen is precise, but the principle is simple: move your body every day. His routine blends cardio, strength training, and flexibility work to ensure he’s not just fit but also resilient.
For cyclists, this means more than just racking up miles. Strength training, mobility work, and even walking all play a role in building a body that can keep pedalling for decades.
How to Apply This:
- Stick to a balanced routine: combine cycling with 2-3 strength training sessions per week.
- Incorporate recovery rides and mobility exercises to avoid burnout.
- Set realistic, progressive goals to keep improving without overtraining.
Pillar 3: Nutrition – Fuel Your Future
Johnson’s diet is ultra-specific, but the gist is clear: what you eat now shapes your health later. He eats with precision, tracking nutrient intake and avoiding inflammatory foods to maximize his energy and longevity.
For cyclists, this means focusing on high-quality, nutrient-dense foods that fuel your rides and aid recovery.
How to Apply This:
- Prioritize whole foods: lean proteins, healthy fats, and plenty of fruits and veggies.
- Time your carbs to align with your training for better energy and recovery.
- Stay consistent—nutrition isn’t about perfection; it’s about long-term habits.
Adding a Tech Edge: Red Light Therapy
We’ve recently started using red light therapy, and it’s been a game-changer for rejuvenating our skin and potentially boosting recovery. Johnson is all about leveraging cutting-edge technology, but it’s clear that he sees these tools as enhancements to an already solid foundation of health. In the documentary, you see how every decision—even the gadgets—is grounded in data and aimed at maximizing results.
The Truth About Supplements and Gadgets
Here’s the thing: Johnson takes dozens of supplements and uses high-tech devices to monitor his health. But even he admits these are levels 2 and 3 of longevity. Without the basics of sleep, exercise, and nutrition, the supplements are a waste of money.
The documentary highlights this priority—his relentless focus on data doesn’t just justify the flashy gadgets; it underscores how secondary they are to the core pillars. If you’re tempted to buy the latest cycling tech or health gadget, ask yourself this: Am I nailing the basics first? If not, put your wallet away and start with the foundation.
What It Means for You
The documentary makes one thing clear: this isn’t about living forever. It’s about maintaining vitality, thriving as you age, and avoiding the decline so many accept as inevitable. Johnson’s approach is extreme, but the principles he relies on are universal and accessible.
How to Build Your Own Blueprint
You don’t need Bryan Johnson’s budget to live longer and ride stronger. Start small:
- Audit Your Sleep: Are you getting enough? If not, fix it.
- Move Daily: Commit to a mix of cycling, strength training, and recovery work.
- Dial in Nutrition: Focus on consistent, healthy eating habits that fuel your rides.
Final Thoughts
Longevity isn’t about living forever; it’s about living well. As cyclists, we’re already investing in our health with every ride. By following Johnson’s blueprint and adopting his level of discipline, we can ensure we’re not just riding today but for decades to come.
So, before you splurge on the latest supplement or tech, ask yourself: Am I mastering the basics? Am I committed to showing up daily? If not, start there. Your future self will thank you.
P.S. If you haven’t yet, I highly recommend watching the Netflix documentary on Bryan Johnson. It’s an eye-opener packed with inspiration to take control of your health journey.
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