Is It Possible to Stop Ageing? How Science and Modern Medicine Are Tackling Biological Age

Imagine a world where your time on Earth wasn’t limited, where you could remain in great shape for hundreds of years. Sounds tempting, doesn’t it? The desire to live forever has been with us since the dawn of time, appearing in countless films as one of the most fantastical abilities. Vampires, gods, superheroes, and various other supernatural beings possess it. And while it sounds incredible, I must clarify at the very start of this article that this level of eternal life has yet to transcend the silver screen.

On the other hand, it’s worth noting that the global average life expectancy has been gradually increasing. In the year 2000, it was around 66 years; by 2024, the average life expectancy has risen to approximately 73 years. Looking at record holders, the longest-living person ever documented was a French woman named Jeanne Louise Calment, who lived an astonishing 122 years. With these facts in mind, it may seem as though we are inching closer to these god-like fantasies. A contributing factor is undoubtedly the enormous influx of capital into this field. ^[1-2]

Many billionaires are channelling vast financial resources into their efforts to combat ageing. But is this pursuit reserved only for the wealthy, or can we extend our lives through gradual changes that anyone can incorporate into their daily routine? In today’s article, we will answer this question based on scientific facts and evidence. ^[1-2]

Healthy Ageing vs. Anti-Ageing

Before we begin, it’s essential to clarify two similar yet distinct concepts – healthy aging and anti-aging. The first focuses on maintaining health and mitigating the effects of ageing through various methods. This doesn’t just mean reducing visible signs of ageing but also improving physical fitness and mental well-being. Examples of healthy ageing include prioritising a healthy lifestyle, getting enough sleep, staying active, socialising, and skincare. The aim is to stay in the best possible health for as long as possible.

Anti-ageing, on the other hand, is primarily concerned with eliminating or delaying the external signs of ageing. People pursuing this goal often turn to invasive procedures such as plastic surgery, Botox, laser treatments, and various other beauty therapies. However, some take a more holistic approach, combining methods from both categories. ^[31]

Genetic Sequencing, AI, Ageing as a “Fixable Problem,” and Receiving Blood Plasma from One’s Own Offspring

Globally, several well-known figures stand out as key representatives of the anti-ageing movement. One of the foremost is the esteemed professor and longevity scientist David Sinclair, formerly of Harvard. He is behind research in genetics, epigenetics, and ageing. Sinclair believes that the metaphorical hourglass of our lifespan is not set in stone—it can be slowed down or even reversed, much like the events at the end of Harry Potter and the Prisoner of Azkaban. However, instead of using Hermione’s Time-Turner, granted to her by Professor Dumbledore, he suggests using scientific and biomedical methods. ^[4]

Sinclair’s claims are backed by his extensive experience in longevity research and a groundbreaking 2023 study he co-authored with other Harvard scientists. A hallmark of ageing is the loss of epigenetic information, which, according to Sinclair and his team, can be reprogrammed much like fixing a malfunctioning computer. This is achieved through Yamanaka factors (OCT4, SOX2, KLF4), which can reset youthful DNA patterns without damaging cellular integrity. The study delving into this subject is quite complex, but to simplify, researchers have identified six chemical cocktails that led to a partial restoration of cell function in mice under laboratory conditions. However, ageing is an incredibly intricate process, and other factors, such as telomere length, also play a crucial role. ^[5]

It is also worth mentioning that David Sinclair is known for his longevity routine, which includes supplements such as spermidine, NAD+, resveratrol, quercetin, vitamin K2, and coenzyme Q10.^[30]

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Sinclair’s and other related studies could pave the way for regenerative medicine, which, in the future, might rejuvenate our bodies in a manner reminiscent of Brad Pitt’s character in The Curious Case of Benjamin Button. However, further research is needed to fully understand its potential.

Biomedical gerontologist Aubrey de Grey is another scientist striving for an effective fight against ageing. He believes that ageing is not irreversible but rather a fixable problem. However, most scientists caution that there is insufficient research and conclusive evidence to support such claims. De Grey developed a theory known as SENS (Strategies for Engineered Negligible Senescence), which identifies seven key types of cellular damage responsible for wrinkles and other ageing signs. These include cell loss, mitochondrial DNA damage, and the accumulation of harmful substances inside and outside cells. According to De Grey, targeted therapies aimed at repairing these issues could significantly extend human lifespan.

If this sounds like science fiction, De Grey offers a more grounded approach. He suggests researching new enzymes capable of reversing the ageing processes in our bodies. He has even introduced the term methuselarity, referring to a state where medical therapies advance to the point that people can live long enough to benefit from continuous breakthroughs in biomedicine. This, in theory, would bring even more benefits and create an endless cycle of rejuvenation and lifespan extension.

Although methuselarity is an exciting concept that generates significant interest, many scientists consider it highly speculative due to a lack of concrete evidence. Nonetheless, Google futurist and engineer Raymond Kurzweil shares a similar vision. He believes that advances in biomedicine, artificial intelligence (AI), and nanotechnology will enable humans to live for thousands of years. ^[6-7]

A key player in this progress is Amazon’s Jeff Bezos, who is involved in cell rejuvenation research at Altos Labs. Another prominent figure is Elon Musk, known for his brain chips, which have allowed paralysed patients to control computers using only their minds.^[8]

Considering the increasing number of attempts to manipulate DNA to prevent common diseases, we may be entering a new era. Such advancements could lead to a future where people can “purchase” DNA upgrades that enhance specific abilities, much like cyberware in the sci-fi action game Cyberpunk 2077. All of this further demonstrates how scientists are increasingly exploring ways to defy death. These ideas, however, are not associated with vampires like Nosferatu or Dracula—though Bryan Johnson recently gained attention by receiving a transfusion of his own son’s blood plasma. His controversial methods have captivated the world, making him the most famous anti-ageing advocate. The longevity guru employs extreme measures that are far from accessible to the average person. ^[3]

The Extreme Biohacking Routine of Bryan Johnson, Who Wants to Live Forever

Bryan Johnson is a 47-year-old billionaire obsessed with maintaining a youthful appearance. His life’s mission is to stop ageing, and he is willing to sacrifice all aspects of a typical lifestyle to achieve this, making him a living case study in extreme anti-ageing experiments. Thanks to him, we can get a clearer picture of what it takes to attempt to halt the ageing process in its most extreme forms.

Johnson’s biohacking revolves around several health protocols that he follows religiously every single day. He invests millions of dollars annually in his pursuit. His routine includes using cutting-edge medical technologies, consuming only high-quality food, working with a dedicated medical team, exercising regularly, meticulously analysing his biological data, undergoing blood plasma transfusions, and, on some days, taking as many as 130 pills containing vitamins, minerals, and other compounds.

Author of the Photo: Katriece Ray https://commons.wikimedia.org/wiki/File:Bryan_Johnson_Flow.jpg#/media/File:Bryan_Johnson_Flow.jpg

He has a personal assistant, his own laboratory equipped to the standard of a medical clinic, 33,000 images of his digestive tract, and individualised data for every vital organ in his body. Because of this, he proclaims himself the healthiest person on the planet, making claims such as: ^{[10, 19]}

• He has the best biomarkers in the world
• At 47 years old, he is as fit as most healthy teenagers
• He has greater stamina in bed than 20-year-old men
• His skin is smoother than that of women in their 20s
• He has a sharp mind and peak mental health
• He is healthier than any doctor, health influencer, scientist, critic, nutritionist, or anti-ageing specialist
• He ages at a rate of 0.69, meaning that for every 12 months, he only ages by 8

His habits related to sleep, diet, exercise, and other health protocols are outlined below. However, it is important to note that this routine is specifically designed for Bryan Johnson by a team of doctors and other specialists. He is monitored practically every day, and what he does is beyond the capacity of almost any ordinary person. It’s crucial not to follow his routine blindly. However, there may be aspects that you can take inspiration from based on your own judgment.

1. A Programmed Sleep Schedule and Waking Up Without an Alarm

If you’re someone who enjoys staying up late and sees sleep as just an inconvenient pause between a late-night TV binge and the morning commute, Bryan Johnson has a vastly different perspective. He considers sleep his top priority and structures his day accordingly. His evening routine starts 30 to 60 minutes before bedtime, during which he engages in relaxing activities such as reading, taking a warm bath, listening to calming music, or practising mindfulness.

Instead of preparing for sleep with his phone and endless social media scrolling, he uses dim lighting, which he turns on 1–2 hours before bed. He even incorporates red lighting to enhance relaxation. He also ensures he goes to sleep at the same time every night—around 8:30 p.m. He sleeps for approximately 8–9 hours, with his bedroom meeting the following criteria^[9]:

• Room temperature set between 15–19°C
• A dark and quiet environment (using noise-cancelling devices)
• A mattress with temperature regulation
• Breathable bedding and lightweight sleepwear
• Sleep tracking via the Whoop app (he maintained a 100% sleep score for six months)
• No use of an alarm clock (he naturally wakes up around 5:00 a.m. thanks to his strict sleep routine)
• A 5-minute meditation or breathing exercise in the morning to prepare his body for the day

If you’d like more sleep-related tips, check out our article How to Fall Asleep Fast? Try These Simple Tips for Better Sleep.

3. Daily Exercise, an Ironclad Habit, and Natural Movement

The anti-ageing guru considers exercise one of the most powerful things we can do for our health and longevity. However, he advises caution and patience, as injuries can cause long-term complications or limitations. According to Bryan Johnson, who has his own gym, it is also essential to make exercise a habit and train every single day, without allowing room for negotiation. Beyond structured workouts, the longevity enthusiast also emphasises the importance of natural movement throughout the day. He recommends at least 5–10 minutes of activity after every meal. If you’re sitting for long periods, he suggests standing up every 30 minutes and taking a short walk. ^[12]

Bryan Johnson starts his workout around 5:30 a.m. almost every day. To combat ageing, he trains for approximately 60–90 minutes, incorporating strength, flexibility, cardio, and balance training. He regularly alternates exercises, combining low-intensity cardio with HIIT to maintain variety and challenge himself with different types of workouts. A significant portion of his training focuses on strengthening muscles for proper posture, as poor posture has been a lifelong issue for him. ^[11]

If you haven’t established your own workout routine yet, our article How to Create an Effective Gym Training Plan might help. Bryan Johnson’s training includes squats, lunges, and deadlifts, among others.

3. A Vegan Diet, No Sugar, and Over 100 Pills a Day

According to Johnson, diet is another pillar of longevity. His diet is entirely plant-based, as he follows a vegan lifestyle by choice, with the exception of collagen peptides. However, he does not discourage anyone from eating meat, and on his Blueprint website, where he shares his diet plan, he notes that you can include meat if you wish.

Bryan’s diet is rich in vegetables, berries, nuts, and seeds. Nutritionally, his diet consists of:^[13]

• 2,250 kcal
• 130 g of protein
• 206 g of carbohydrates
• 101 g of fat

The anti-ageing guru would also turn down an invitation to a fast-food restaurant. He strictly avoids all potentially unhealthy foods and ingredients. He does not eat processed foods, sugar, bread, pasta, rapeseed oil, dairy products, or fried foods. Alongside his diet, he incorporates supplements and has created his own longevity-supporting drink, which includes:

• Vitamin C
• Calcium
• Taurine
• Ashwagandha
• Creatine

You also won’t find an expensive alcohol collection in Bryan Johnson’s home. His hydration routine consists solely of mineralised liquids containing natural electrolytes, which he alternates with teas. He uses an alkaline water filtration system and only drinks liquids before 4 p.m. to prevent a full bladder from disrupting his sleep. His diet also includes a range of additional supplements and prescription medications.

In one of his videos, he even stated that he takes over 100 pills a day. Some of these include experimental drugs prescribed based on his specific biomarkers. He takes them under the supervision of doctors and scientists who continuously monitor his health. Among the commonly available supplements in his longevity routine, omega-3 fatty acids and iron are essential, as a vegan diet is typically low in these nutrients. He also supplements vitamin B3 and garlic.^[14]

4. Oral Hygiene as a Reflection of Overall Health

According to Bryan Johnson, maintaining good oral health is crucial for overall well-being, and having healthy teeth is, of course, part of anti-ageing. He brushes his teeth, flosses, and uses xylitol-based mouthwash twice a day—morning and evening. Additionally, he uses a water flosser, a dedicated tongue scraper, two types of fluoride-free toothpaste, and a night guard to prevent teeth grinding, which could damage enamel or strain his jaw.

He also attends regular consultations with a dentist. On his blog, he advises people to opt for sugar substitutes, avoid prolonged consumption of acidic drinks such as coffee or lemon water, and ensure their mouth doesn’t become too dry, as saliva helps protect the teeth. Thanks to this level of care, Johnson claims he has the gums of a healthy teenager, zero tartar build-up, and an ideal plaque index. ^[15]

5. A Dedicated Protocol for Penis Rejuvenation

Bryan Johnson believes that sexual health is a crucial component of longevity. He refers to studies suggesting that erectile dysfunction can be an early indicator of heart disease. ^[16-17]

For this reason, he actively monitors his nocturnal erections, which are considered a sign of male sexual health. His approach involves a variety of tests, including regular measurements of prostate size and nocturnal erections. Additionally, he frequently analyses his sperm, uses ultrasound to assess penile blood flow, and monitors urinary flow. Meanwhile, there are men out there who are hesitant even to attend a routine check-up with a urologist… ^[17]

6. Avoiding the Sun and Preventing Hair Loss

If Bryan Johnson strikes you as something of a modern-day vampire, you might not be surprised to learn that… no, he doesn’t sleep in a coffin, but he does avoid the sun. He acknowledges the benefits of sunlight but prefers to steer clear of its harmful effects, such as accelerated ageing and skin cancer risks associated with excessive sun exposure or sunburn. Whenever the anti-ageing guru ventures outdoors, he applies sunscreen and shields himself with a UV-protective umbrella to protect his skin. He completely avoids the sun between 10:00 a.m. and 4:00 p.m., when UV levels are at their peak. Instead, he uses artificial UV light upon waking to regulate his circadian rhythm without direct sun exposure. ^[18]

Hair care is also a crucial part of his routine, beginning shortly after he wakes up. He applies a hair serum and uses a red light therapy cap for six minutes daily to promote hair growth. His haircare routine includes washing with a scalp-stimulating shampoo and massaging his scalp with a silicone brush. ^[20]

So, would you take on Bryan Johnson’s daily routine in pursuit of eternal youth? There’s no denying that it’s extreme, and the anti-ageing guru has faced criticism, even from the scientific community. Why?

The Dark Side of the Quest for Eternal Life

Many people find Johnson’s approach outright bizarre. Most critics argue that he is so obsessed with prolonging life that he forgets to actually live in the present. His health protocols consume almost all of his free time, leaving no room for a typical social life. He doesn’t go to the cinema, travel for leisure, or enjoy sun-soaked beaches with the sound of the ocean in the background. He is entirely dedicated to his Blueprint project, which raises concerns even among scientists.

While the scientific community observes Johnson’s journey with curiosity, experts note that his methods lack conclusive evidence. Currently, there are not enough large-scale controlled studies to confirm or refute whether Johnson’s extreme anti-ageing routine is truly effective in halting ageing. Scientists, therefore, do not have a strong foundation to take a definitive stance. Some medical professionals also express scepticism, arguing that any extreme approach can have unpredictable effects on the body. Even tech billionaire Elon Musk once mocked Johnson’s efforts, remarking that Bryan looked better before he started his anti-ageing protocol.

Ultimately, Johnson’s approach highlights the difference between healthy ageing—which focuses on maintaining well-being through a balanced lifestyle—and anti-ageing, which aims to reverse the ageing process, often involving surgical or aesthetic interventions. Johnson himself has admitted to undergoing cosmetic procedures, though he has never confirmed any specific surgeries or invasive treatments. Whether his transformation is entirely natural or enhanced by medical interventions is up to individual interpretation. At the end of the day, healthy ageing promotes a balanced and rational approach to growing older, while anti-ageing is often associated with a more extreme pursuit of youth. How one chooses to approach it is a personal decision. ^[21-22]

Scientists have extensive and well-documented evidence backing these recommendations. If you’re looking to enhance your quality of life and live longer, these simple yet impactful changes can be incorporated into your daily routine. For a more detailed breakdown, including practical advice on implementing these habits, check out our article: The Key to Longevity: Scientists Reveal 8 Tips to Extend Life by Up to 24 Years. And the best part? You don’t need a team of doctors, high-tech medical devices, a private lab, or your child’s blood plasma to reap these benefits.

Conclusion

So, is there anything worth adopting from Bryan Johnson’s routine? Since we lack sufficient scientific studies to validate all of his extreme anti-ageing methods, it’s impossible to say with certainty that his approach is the key to stopping ageing. Additionally, most people simply cannot afford to spend millions of dollars annually on a medical team, regular testing, biomarker analysis, and the numerous other components of the Blueprint health protocols Johnson follows.

However, if there’s one thing to take away from his journey, it’s his discipline, strong habits, commitment to regular exercise, and healthy diet, supplemented with carefully chosen nutrients. These remain the cornerstone of efforts to achieve a better and longer life, as evidenced by the aforementioned scientific findings based on available research. These studies also confirm that each of us can make certain lifestyle changes that, over time, may lead to improved health and, ultimately, a longer lifespan. As for vampire-like centuries of longevity, we may still have to wait a while.

Sources:

[1] Life Expectancy of the World Population – https://www.worldometers.info/demographics/life-expectancy/

[2] Meet the World's Longest Lived – https://gero.usc.edu/cga/superagers/the-worlds-longest-lived/

[3] Bryan Johnson X – https://x.com/bryan_johnson/status/1676636370910187520

[4] The Sinclair Lab – https://sinclair.hms.harvard.edu/research

[5] Jae-Hyun Yang, Christopher A. Petty, Thomas Dixon-McDougall, Maria Vina Lopez, Alexander Tyshkovskiy – Chemically induced reprogramming to reverse cellular aging – https://www.aging-us.com/article/204896/text

[6] Dr. Aubrey de Grey – An Exclusive Interview with the Renowned Biogerontologist – https://www.lifeextension.com/magazine/2006/2/profile?utm_source=chatgpt.com

[7] Joshua Hawkins – Renowned scientist says humans will soon live to be 1,000 years old – https://bgr.com/science/renowned-scientist-says-humans-will-soon-live-to-be-1000-years-old/

[8] Neuralink's first human patient able to control mouse through thinking, Musk says – https://www.reuters.com/business/healthcare-pharmaceuticals/neuralinks-first-human-patient-able-control-mouse-through-thinking-musk-says-2024-02-20/

[9] Bryan Johnson – How I fixed my terrible sleep – https://blueprint.bryanjohnson.com/blogs/news/how-i-fixed-my-terrible-sleep

[10] Bryan Johnson – I am the healthiest person on the planet – https://blueprint.bryanjohnson.com/blogs/news/i-am-the-healthiest-person-on-the-planet

[11] Bryan Johnson’s daily routine: A day in the life of a multimillionaire biohacker – https://mynucleus.com/blog/bryan-johnson-daily-routine

[12] Bryan Johnson – Exercise and Fitness Protocol for Longevity – https://blueprint.bryanjohnson.com/blogs/news/exercise-and-fitness-protocol-for-longevity

[13] Blueprint protocol – https://blueprint.bryanjohnson.com/pages/blueprint-protocol

[14] Bryan Johnson – Why I Take 100+ Pills Every Day – https://www.youtube.com/watch?v=User8_dkz9s

[15] Bryan Johnson – My oral health protocol – https://blueprint.bryanjohnson.com/blogs/news/my-oral-health-protocol

[16] H Horita, Y Kumamoto – Study on nocturnal penile tumescence (NPT) in healthy males study on age-related changes of NPT – https://pubmed.ncbi.nlm.nih.gov/7990298/

[17] Bryan Johnson – How I’m de-aging my penis – https://blueprint.bryanjohnson.com/blogs/news/how-i-m-de-aging-my-penis

[18] Bryan Johnson – Why I avoid the sun – https://blueprint.bryanjohnson.com/blogs/news/why-i-avoid-the-sun

[19] Don't Die: The Man Who Wants to Live Forever – ​​https://www.netflix.com/sk/title/81757532

[20] Bryan Johnson – How I Reversed My Hair Loss + Greying – https://www.youtube.com/watch?v=F25RiUZQSLQ&t=227s

[21] Kasia Wlodarczyk – Exercise Scientist Critiques Bryan Johnson’s INSANE Anti-Aging Protocol – https://www.boxrox.com/exercise-scientist-critiques-bryan-johnsons-insane-anti-aging-protocol-p82789653/

[22] Brett J. Weiss – Top Aging Scientist Critiques Bryan Johnson’s Attempt to Live Longer Through Gene Therapy – https://www.nmn.com/news/top-aging-scientist-critiques-bryan-johnsons-attempt-to-live-longer-through-gene-therapy

[23] The Health Consequences of Smoking—50 Years of Progress – https://www.ncbi.nlm.nih.gov/books/NBK179276/

[24] Health Risks of an Inactive Lifestyle – https://medlineplus.gov/healthrisksofaninactivelifestyle.html

[25] Alcohol Use and Your Health – https://www.cdc.gov/alcohol/about-alcohol-use/index.html

[26] Joseph A. Hanson; Martin R. Huecker. – Sleep Deprivation – https://www.ncbi.nlm.nih.gov/books/NBK547676/

[27] Strong relationships, strong health – https://www.betterhealth.vic.gov.au/health/healthyliving/Strong-relationships-strong-health

[28] What is opium? – https://adf.org.au/drug-facts/opium/

[29] Habib Yaribeygi, Yunes Panahi, Hedayat Sahraei, Thomas P Johnston, Amirhossein Sahebkar – https://pmc.ncbi.nlm.nih.gov/articles/PMC5579396/

[30] David Sinclair's routine at a glance – – https://epigenics.eu/en/blogs/mikronahrstoffe/david-sinclair-langlebigkeit-routine-nahrungsergaenzungsmittel

[31] The Art of Longevity: Healthy Ageing vs Anti-Ageing – https://ivboost.uk/the-art-of-longevity-healthy-ageing-vs-anti-ageing/