Tech millionaire Bryan Johnson has made headlines worldwide for his extreme anti-ageing experiments, where he spends millions each year in an attempt to reverse his biological age. From following a rigid diet to undergoing unusual medical tests, Johnson has become known as a “biohacker” obsessed with longevity.
But in a recent post on X (formerly Twitter), the entrepreneur shared something very easy to follow, which includes five simple daily habits that, according to him, can help anyone boost health and live longer. These aren’t futuristic treatments or expensive therapies, but practical lifestyle choices that science supports.
master these five habits pic.twitter.com/4zaRQ9Q95H
— Bryan Johnson (@bryan_johnson) September 16, 2025
1. Sleep: ‘Best longevity drug’
Bryan Johnson calls sleep ‘the world’s best longevity drug.’ He believes that if you build your life around proper sleep, everything else becomes easier. Studies support this claim. Research from Harvard Medical School has linked insufficient sleep with increased risk of heart disease, obesity, and early death. A 2020 review in Nature Reviews Neuroscience also reveals how quality sleep plays a crucial role in memory, immunity, and even slowing age-related cognitive decline.
2. Nutrition: ‘Choose whole foods over junk’
Johnson warns against the short-term highs of binge eating and junk food. Instead, he advises adding more whole, unprocessed foods to daily meals. A 2019 study published in The Lancet estimated that poor diet contributes to one in five deaths worldwide, making it a bigger killer than smoking. Diets rich in fruits, vegetables, nuts, and legumes have consistently been linked with better health and longer lifespans.
3. Social connection: ‘Humans need each other’
“We are social beings, hence socialising is a must,” Johnson wrote. He believes that humans are sensitive creatures who thrive on meaningful connections. A famous Harvard study on adult development, which followed participants for over 80 years, found that strong social relationships were the single biggest predictor of happiness and longevity. Isolation, on the other hand, has been linked to higher risks of dementia, depression, and premature death.
4. Exercise: ‘Move your body daily’
Johnson insists that daily movement is non-negotiable, no matter what. Whether it’s walking, stretching, or a full workout, exercise keeps the body and brain young. Numerous studies confirm this. A 2018 report from the American Heart Association found that just 150 minutes of moderate physical activity a week could add years to one’s life. Exercise is also proven to improve mood, protect against chronic diseases, and even slow down cellular ageing.
5. Quit the ‘bad stuff:’ Smoking, drinking, and mindless scrolling
The fifth habit Johnson shares is avoiding brain-rotting behaviours like smoking, drinking excessively, and scrolling aimlessly on phones. Smoking and alcohol are well-known health risks, linked to cancer, liver disease, and shortened lifespans. But endless screen time may be a newer threat. Studies published in JAMA Pediatrics suggest that excessive social media use is tied to anxiety, sleep problems, and reduced attention spans.
While Bryan Johnson continues to experiment reverse ageing, the advice he shared in this video is simple and can help adding years to your life. Prioritising sleep, eating whole foods, staying socially connected, exercising regularly, and cutting out harmful habits are steps within reach for almost anyone. And these habits can help you live a healthy long life.
