Eat, Sleep, & Exercise Bryan Johnson's Three Core Principles for Optimal Health

Its nice to have another 49 new Health & Tech legends here this week!

I’m in the perfect position to write this… I just spent an hour on the treadmill 🏃‍♂️ , lifted in the gym , had a Turkish-bread sandwich loaded with avocado, eggs & tomatoes , topped it off with some yogurt, and even got in a few hours of sleep .

You might be wondering why I’m laying out my workout and meals like some fitness nut? It is because today, I’ve done more to optimise my health than roughly two-thirds of people worldwide.

The WHO recommends at least 150 minutes of moderate-intensity exercise per week, which is about 21.5 minutes a day. Yet, less than one-third (30%) of us get the recommended activity levels.

We take supplements, probiotics, vitamins, and fish oils. Spend hours in saunas or taking cold plunges , but we only need to master 3 things: Diet, Sleep, and Exercise.

This is according Bryan Johnson, the controversial tech entrepreneur who infamously spends over US $2 million/per year into his anti-aging programs.

Even though he follows 200+ daily interventions with a 30+ person medical team to fine-tune every biomarker, Johnson believes most of us should stick to just three pillars.

Now, a few of us can live that high-maintenance every day, but if you’re ever debating whether to add more supplements or biohacks to feel better or live longer, just double down on those three pillars first. You’ll get the biggest bang for your buck.

Diet

High-quality nutrition fuels everything from your mood to your longevity. When you focus on whole foods, you:

Dampen inflammation with antioxidant-rich berries & leafy greens .
Regulate blood sugar by adding more fiber, which is great for anyone at risk of insulin sensitivity or diabetes .

Pro tip: Swap carbs for whole grains and fill half your plate with veggies!

Sleep

Adequate sleep (generally 7–9 hours for adults) is critical for brain function, immune defense, tissue repair, and hormonal regulation.

The chronic sleep deprivation has shown to increase the risks of cardiovascular disease, diabetes, and mental health disorders.

Aim for 7–9 hours nightly. During deep sleep your brain:

Clears out “waste” for sharper memory & focus
Balances stress & repair hormones
Trains your immune defense so you bounce back faster

Wind-down ritual: Ditch screens 30 minutes before bed and try gentle stretches or reading .

Physical Activity

Aim for 150 minutes/week of moderate activity (or 75 minutes vigorous):

Heart health: Lowers blood pressure & boosts circulation
Metabolism: Improves insulin sensitivity & body composition
Mind & mood: Releases endorphins to fight stress & anxiety

Quick wins: Take brisk walks, hop on a bike, or try a 20-minute.

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