Millionaire spending millions on anti-aging recommends a 'zero-cost menu'

After investing heavily in extreme rejuvenation therapies, millionaire Bryan Johnson surprises many by asserting that "simple, everyday habits are the golden key to a youthful body."

Millionaire Bryan Johnson, known for spending millions on anti-aging, has surprised many by advocating for a "zero-cost menu" of simple, everyday habits as the true key to a youthful body. On 14/5, the entrepreneur shared a list of 41 health secrets on X, compiled from his personal quest for the "fountain of youth." He emphasized that adequate sleep, specifically 8 hours nightly with a bedtime before midnight and no eating close to rest, is the world's most powerful "medicine."

Central to Johnson's recommendations is a focus on nutrition. The millionaire advises consuming whole foods like vegetables, fruits, and nuts, while actively avoiding added sugar, fried foods, and processed meals.

Beyond dietary advice, Johnson champions regular physical activity. The American entrepreneur advocates for gentle movement after meals, consistent weightlifting, body stretching, and daily cardiovascular activity to elevate heart rate. He also recommends staying well-hydrated, limiting plastic use, removing shoes before entering the home, maintaining good posture, and protecting both skin and hearing.

To protect mental well-being, Johnson suggests turning off phone notifications, discontinuing social media and electronic screens one hour before sleep, and instead reading physical books.

Further lifestyle recommendations include maintaining a stable circadian rhythm, fostering social connections through weekly meetings with friends, and practicing stress-reducing breathing. He strongly advises against tobacco, alcohol, coffee after noon, and texting while driving.

Johnson shows off his plasma bag in an X post in 2025. Photo: X

He also encourages individuals to gradually adopt these new habits and undergo regular blood tests to closely monitor their physical condition.

Despite advocating for these accessible practices, Johnson himself adheres to an extreme, multi-million dollar anti-aging regimen. In reality, the tech millionaire currently spends about 2 million USD annually on his anti-aging project, Project Blueprint. He adheres to a strict eating window from 6 a.m. to 11 a.m., consuming precisely 1,977 calories daily.

The man spends around 45 USD on food and over 11 USD on supplements such as zinc, turmeric, and lithium to optimize his health. Daily, he dedicates 45 to 60 minutes to a combination of high-intensity cardiovascular exercises and 30 strength movements, aiming to reverse aging rather than build muscle.

Bryan Johnson and his private medical team assert that this rigorous regimen has given him the heart of a 37-year-old, the skin of a 28-year-old, and lung capacity equivalent to an 18-year-old.

Johnson's journey has not been without controversy, as he previously experimented with more extreme and debated methods. These included high-dose nutritional smoothies, red light therapy, transfusions of his son's blood, and high-dose psychedelics. However, these experiences have been removed from the list of 41 health secrets Johnson now recommends to the public.