Articles
In-depth pieces on health, recovery, and longevity.
Featured
The Cheapest Anti-Aging Supplement No One Is Taking, a Brain-Healthy Food & Dan's Go-To Moisturizer
In this 4 Minute Fridays digest: a 16-week Baylor trial finds GlyNAC (glycine + NAC) boosts glutathione and reverses aging markers, why one egg a day is linked to less cognitive decline, and the bakuchiol serum and tallow moisturizer Dan uses on his face.
Jul 31, 2026LongevityNutrition
How to Build a Strong Core & Better-Looking Abs
Dr. Andy Galpin breaks down core training by goal — Look for visible abs, Feel for control and back health, Perform for athletic transfer — plus a 5-step progression from control to load.
Jul 28, 2026Training
The Complete Guide to the Psychology of Weight Loss
Dan Go breaks down the 7 hidden mental traps that keep people stuck with their weight, and the 7 evidence-based psychological tools — from implementation intentions to identity change — that make lasting fat loss possible.
Jul 28, 2026PsychologyNutrition
A 3-Minute Neck Routine, the New Science of Predicting Disease & a Video Dan Keeps Coming Back To
In this 4 Minute Fridays digest: a 3-minute, 6-move neck routine, an AI model that predicts 3,200+ diseases up to 10 years before diagnosis, and the Rory McIlroy clip Dan returns to when he's lost.
Jul 24, 2026RecoveryLongevity
What's Hiding in Your Supplements: The Heavy Metal Problem
Bryan Johnson on how lead, arsenic, cadmium, and mercury sneak into tap water, food, and supplements — why they're dangerous, and practical steps to cut your exposure.
Jul 24, 2026NutritionLongevity
I'm 46. Here's the Protocol I Used to Fix My Chronic Low Back Pain
Dan Go spent over a decade fighting chronic low back pain before discovering it wasn't an injury but an under-supported system. Here's the sequenced, hip-first strengthening protocol — plus sleep, nutrition, and mindset work — that finally fixed it.
Jul 21, 2026TrainingRecovery
My Skin Protocol: How I Reversed My Skin Age to 21
How a VISIA multispectral skin scan measured Kate Tolo's skin age at 21 versus her actual age of 30 — what the device does and doesn't measure, her full protocol of supplements, actives, and lasers, and the 5-step system to scan, treat, and retest your own skin.
Jul 20, 2026SkincareLongevity
The One Supplement I Take for Skin and Joints, the Organ That Predicts Brain Health & a Beginner's Guide to Peptides
In this 4 Minute Fridays digest: an 8,000-person umbrella review on collagen for skin and joints, a 490,000-person study on muscle vs. dementia risk, and a Huberman peptides primer worth watching.
Jul 17, 2026SkincareLongevity
Forever Chemicals: How to Avoid PFAS in Everyday Life
Bryan Johnson on PFAS ("forever chemicals") — what they are, why 97% of us have them in our blood, the health risks, and practical ways to cut your exposure.
Jul 16, 2026Longevity
The Beginner's Guide to Building a Healthy Gut
Dan Go breaks his gut-health framework into four tiers — removing disruptors, feeding the microbiome, lifestyle levers, and targeted support — the same protocol he uses with coaching clients.
Jul 14, 2026NutritionLongevity
A Fitness Test That Predicts How Long You'll Live, a New Drug Against Muscle Loss & the Blood Work Dan Takes Every 4–6 Months
In this 4 Minute Fridays digest: a 46-year Danish study links VO2max to years of extra life, a Phase 2 trial pairs apitegromab with tirzepatide to protect muscle on GLP-1s, and why Dan Go gets blood work every 4–6 months.
Jul 3, 2026CardioLongevity
Running Efficiency: How to Read Your Efficiency Factor
What running efficiency (Efficiency Factor) measures, a rough athlete-level orientation table, and why the number that matters most is your own trend over time.
Jun 14, 2026CardioTrainingLongevity
How to Make Bryan Johnson's Super Veggie at Home
Super Veggie is one of Bryan Johnson's go-to longevity lunches — he eats it almost every day. The full at-home recipe: black lentils, broccoli, cauliflower, mushrooms, plus a smoothie-bowl variant and the video walkthrough.
Jun 10, 2026NutritionLongevity
The Best Carb For Fat Loss, Do This After Your Workout To Build More Muscle & The Shirt I Wear In All My YouTube Videos
Potato-maxxing beats keto for satiety, post-workout heat outperforms ice baths for muscle growth, and the merino shirt Dan has worn in nearly every YouTube video for two years.
Jun 5, 2026NutritionTraining
Why Olive Oil Shots Are Trending (And What the Science Actually Says)
Morning olive oil shots are all over social media — but is it a wellness fad or legit science? The answer depends on one thing: the quality of your olive oil.
Jun 4, 2026NutritionLongevity
I'm 46. Here Are 7 Fat Loss Cheat Codes I Wish I Knew at 26
After 20+ years coaching fat loss, Dan Go shares 7 specific, overlooked strategies that work regardless of where you're starting — from protein timing to finding your personal bottleneck.
Jun 2, 2026NutritionMetabolic healthTraining
Track Your Health for Free: 3 Metrics You Can Measure by Hand
Wearables are useful — but not required. Bryan Johnson walks through the three free health metrics that matter most, how to measure them with just your hands, and how to improve each one.
May 31, 2026Longevity
How I Fixed My Metabolic Health at 46
Dan Go on the five levers that actually moved his metabolic markers at 46, why late-night eating wrecks a struggling metabolism, and the book that shaped 20 years of coaching.
May 29, 2026Metabolic healthLongevity
My Evening Routine: The 9 Protocols Behind 99.4th-Percentile Sleep
Bryan Johnson is asleep within 3 minutes of his head hitting the pillow, every night. Here are the 9 evening protocols — from a noon final meal to a 60-minute wind-down — that took 5 years to build.
May 28, 2026SleepLongevity
I'm 46. Here's How I'm Going to Achieve a Top 1% Resting Heart Rate
At 46, lifting alone left my resting heart rate merely average. Here's the research that changed my mind and the exact Zone 2, REHIT, sauna, and nasal-breathing protocol I'm using to reach elite by 47.
May 26, 2026CardioLongevity
How to Make a Longevity Bowl
Bryan Johnson's longevity bowl on repeat — leafy greens, cruciferous vegetables, legumes, and antioxidant-rich herbs and spices for broad nutrient coverage. Here's the full ingredient list and step-by-step recipe so you can eat like Bryan.
May 24, 2026NutritionLongevity
How to Boost Your VO2 Max in 10 Minutes (and 2 Free Anti-Aging 'Drugs')
A 10-minute REHIT bike protocol that raised VO2 max 10-13% in sedentary adults, plus the two free, science-backed levers (eat less sometimes, train hard enough to feel it) that switch on autophagy.
May 22, 2026CardioTraining
My Haircare Protocol
Bryan Johnson's full haircare protocol: how he reversed hair loss and gray hair from his late 20s to a full head of hair at 48 — nutrition, peptide shampoo and serum, laser cap, and oral plus topical minoxidil.
May 19, 2026SkincareLongevity
The 3 Meals I Ate Almost Every Day to Hit 12% Body Fat
The leanest people aren't chasing variety. Here are the three simple, repeatable meals Dan Go ate almost every day to get to 12% body fat — plus why eating the same meals can outperform discipline.
May 19, 2026NutritionTraining
My Sleep Temperature Protocol
A 9°F rise in nighttime temperature costs you the equivalent of 6 days of sleep a year. Bryan Johnson breaks down why sleep temperature matters across every sleep stage, how to stay cool, and the exact protocol he uses for 100% sleep performance.
May 17, 2026SleepRecovery
Stress Can Age You by 10+ Years
Chronic stress shortens your telomeres — the equivalent of 10+ years of extra aging. Bryan Johnson breaks down what stress does to the body and the evidence-backed ways to protect yourself.
May 15, 2026LongevityRecovery
The 30-Calorie Trick That Kills Hunger Faster Than Food
Dan's 4 Minute Friday: the psyllium husk trick that beats hunger before your biggest meal, what your blood lipids reveal about how you'll age, and why the window to get fit never closes — it only closes when you stop.
May 15, 2026NutritionLongevity
Are You Phone Addicted?
The average person spends 78 days a year on their phone. Bryan Johnson shares 12 practical habits to take back your time, protect your sleep, and break the dopamine loop.
May 12, 2026LongevitySleep
7 Science-Backed Exercises That Reverse Aging
Most of what we call aging is just damage from lack of use. Dan Go shares the 7 movements he's built his own training around, each targeting a specific capacity you lose with age, so you stay strong and capable for decades.
May 12, 2026TrainingLongevity
My Skincare Routine (2026)
Bryan Johnson reversed his skin age by the equivalent of 9 years in five years. Here's his full skincare playbook: the basics, his daily protocol, diet and supplementation, and the advanced therapies he uses.
May 8, 2026SkincareLongevity
The 4-Minute Exercise That Cuts Death Risk by 40%
Dan's 4 Minute Friday: 4 minutes of vigorous daily movement cuts death risk by 40%, why shoes belong at the door, and the ApoB biomarker Dan tracks every 6 months to stay ahead of heart disease.
May 8, 2026CardioTraining
If You Want to Lose 15+ Pounds in a Month, Copy This
Most weight-loss plans ask you to go slow — and most people quit before they see results. Dan Go's 28-Day Metabolic Reset flips the script: go hard for two weeks, build real momentum, and rewire your taste buds for good.
May 5, 2026NutritionMetabolic health
The 90% Rule for Staying Young as You Age
Dan's 4 Minute Friday: the Peakspan concept that redefines what 'healthy' really means, why GLP-1 muscle-loss fears are overblown, and a pen obsession that might be the next thing on your desk.
May 1, 2026LongevityTrainingMetabolic health
My House Was Aging Me: 14 Changes I Made
Bryan Johnson tested his home and found toxins everywhere — in the air, water, and cookware. Here are the 14 steps he took to make his house a healthier place to live.
Apr 30, 2026Longevity
I'm 46. Here's the Protocol I Use to Keep My Skin Younger Than It Was at 36
Dan Go shares the inside-out skin protocol he's refined over 15 years — covering metabolic health, sleep, strength training, and a 3-minute nightly skincare routine that's kept him wrinkle-free at 46.
Apr 28, 2026SkincareLongevity
My Oral Hygiene Protocol (2026)
Bryan Johnson shares his 6-step oral care protocol, daily hygiene tips, and the key metrics to ask your dentist about — because gum disease may raise heart disease risk by 20%.
Apr 27, 2026Longevity
4 Reasons Your Body Loves EVOO
15% of Bryan Johnson's daily calories come from extra virgin olive oil. Here's what the science says about how EVOO supports heart, brain, cell health, and inflammation — and what to look for when choosing one.
Apr 24, 2026NutritionLongevity
The Eating Hack That Leads to 37% More Weight Loss
Dan's 4 Minute Friday: eating the same meals over and over drives 37% more weight loss, upper body strength explains 70%+ of male attractiveness ratings, and the protein bar that delivers 28g protein for just 150 calories.
Apr 24, 2026NutritionMetabolic health
Sitting 11 Hours a Day Increases Your Risk of Death by 48%
Most office workers hit 11+ hours of sitting without realising it. Bryan Johnson breaks down why prolonged sitting is so dangerous — and exactly how to counter it.
Apr 21, 2026Longevity
8 Biomarkers That Predict Your Future Better Than Your Waistline
Your mirror can't measure metabolic health. These 8 blood markers — from HbA1c to ApoB — reveal how your body is really aging, often years before any symptoms appear.
Apr 21, 2026LongevityMetabolic health
The Science-Based Eating Habit for Getting Lean
Dan Go's 4MF: how meal timing beats meal obsession for fat loss, why Urolithin A is exciting researchers on aging, LMNT's electrolyte edge, a client's 48-lb transformation, and a Jon Gordon quote on self-talk.
Apr 17, 2026NutritionMetabolic health
This 3-Minute Breakfast Got Me to 12% Body Fat
Dan Go has eaten the same breakfast every morning for a year — 4 ingredients, under 3 minutes, and one of the biggest reasons he got to 12% body fat at 46. He calls it Glop.
Apr 14, 2026NutritionMetabolic health
How to Get Strong Bones: Bryan Johnson's Bone Health Protocol
Your bones peak at 25–30 and decline from there — but the right protocol can keep you in the 99th percentile for bone density. Bryan Johnson breaks down the four pillars of lifelong bone strength.
Apr 11, 2026LongevityTraining
Stop Tracking VO2 Max — Track This Instead
Most longevity research never measured VO2 max — it measured performance. Plus: what really happens when you quit Ozempic, and why Dan drinks AG1 every morning for nutritional insurance.
Apr 10, 2026CardioTraining
I'm 46. Here Are Nutrition Cheat Codes I Wish I Knew at 26
Dan Go shares 20 specific nutrition habits he has refined over two decades — from the 80% fullness rule and psyllium husk to blue plates and the knockout sleep tea — so you can eat smarter without thinking harder.
Apr 7, 2026NutritionLongevity
Is Creatine Good for Non-Bodybuilders?
Creatine isn't just for athletes — research shows 5 g a day supports focus, memory, and healthy aging alongside muscle strength. Bryan Johnson breaks down the science and what to look for in a quality supplement.
Apr 7, 2026NutritionTraining
The Science-Based Sleep Tea That Changed My Life
Dan's 4 Minute Friday: the chamomile-glycine-electrolyte bedtime tea that deepens sleep, a 3-minute desk workout that improves metabolic health, and a morning creatine + electrolyte ritual.
Apr 3, 2026SleepNutritionMetabolic health
Bryan's Deep Sleep Protocol
Sleep deprivation is the new smoking — ranking 3rd in life-expectancy predictors. Bryan Johnson shares what deep sleep actually does to your body and the 10 habits that earned him eight months of 100% perfect sleep.
Apr 3, 2026SleepLongevity
If You Want to Lose 20 Pounds of Fat by the Summer, Copy This
A 7-step protocol Dan Go used to help client Jeff drop 27 pounds and lose 50% of his visceral fat in 90 days — covering nutrition, meal timing, training, sleep, and tracking.
Mar 31, 2026NutritionMetabolic health
5 Protocols That Can Regrow Hair
Up to 50% of hair loss goes unnoticed until it's too late. Bryan Johnson breaks down 5 clinically backed interventions — minoxidil, LLLT, peptide serums, and DHT blockers — with timelines, side effects, and what to look for.
Mar 30, 2026LongevitySkincare
The Best Carb for Fat Loss (It's Not What You Think)
Dan Go's 4 Minute Friday: why potatoes top the satiety index and how to eat them for maximum fat loss, the truth about organic vs conventional food, and a daily electrolyte habit to boost hydration.
Mar 27, 2026NutritionMetabolic health
Many Skin Creams Don't Work — Here's What Does
Most skincare products overpromise and underdeliver. Bryan Johnson reviewed the science, identified the actives that matter, and built a stack around them. Here's what causes skin aging and how to slow it.
Mar 26, 2026SkincareLongevity
My Morning Routine (2026)
Bryan Johnson's 4-hour 46-minute morning has been radically simplified. From a 5 am wake-up to 13 back-to-back protocols — here is exactly what he does and why.
Mar 24, 2026Longevity
Health Trends for 2026 I'm Actually Doing (and Ones I'll Skip)
Dan Go breaks down the top 10 health trends of 2026 — from GLP-1s and fibermaxxing to sauna culture and digital detoxes — sharing which ones he's personally testing and which ones he'd rather wait on.
Mar 24, 2026Longevity
We Made a Metabolic Discovery: Mushrooms May Reset Blood Sugar in the Brain
Bryan Johnson shares a first-in-human finding from his psilocybin protocol: a single mushroom session dropped his estimated HbA1c from 4.7% to 4.4% and pushed his glucose metrics into the top 0.2% of the population.
Mar 23, 2026Metabolic healthLongevity
5 Cheap, Science-Based Health Purchases That Will Change Your Life
Dan's 4 Minute Friday: five science-backed health buys under $60 total, how 8 weeks of self-talk training builds lasting confidence, and why Dan loves Kit for email.
Mar 20, 2026LongevitySleepNutrition
Bryan Johnson's Adaptogen Protocol
Viking warriors used rhodiola before battle. Ayurvedic healers prescribed ashwagandha for strength. Modern science confirms their intuition — here's Bryan Johnson's daily adaptogen stack.
Mar 20, 2026NutritionLongevity
I Max-Dosed on Psyllium Husk for 21 Days — I Did Not Expect This
Dan Go experimented with taking 48–56 g of psyllium husk daily for 21 days while living in fiber-poor Mexico. Here's the good, the bad, the ugly — and why fiber is now the third nutrition number he tracks.
Mar 17, 2026NutritionMetabolic health
Health Protocols for Women: Important Differences
Women outlive men but spend more years in poor health. Here's how to tune sleep, nutrition, exercise, and supplements to your menstrual cycle's two distinct phases for better results.
Mar 16, 2026LongevityNutritionTraining
The $10 Supplement That Slows Your Pace of Aging
Dan's 4 Minute Friday: a COSMOS trial shows a basic daily multivitamin measurably slows biological aging, why HIIT trains your arteries from the inside, and the sweetener Dan uses instead of sugar.
Mar 13, 2026LongevityNutrition
Collagen Declines 1% Every Year After 25 — Here's What to Do
Natural collagen production drops ~1% per year after 25, and UV exposure accelerates the loss. Learn the types of collagen, their health benefits, and what to look for in a supplement.
Mar 13, 2026LongevityNutrition
Does Bryan Johnson Cold Plunge?
Bryan Johnson doesn't cold plunge — but his body temperature has dropped ~4°F to 95.1°F since starting Blueprint, the equivalent of swimming a mile in icy water.
Mar 11, 2026RecoveryLongevity
The 5 Worst Foods for People Over 40 (Avoid These)
Stanford research shows aging accelerates in two waves — at 44 and 60. Dan Go breaks down the 5 foods that hit hardest after 40 and the simple swaps that protect your metabolism.
Mar 10, 2026NutritionLongevity
The Most Anti-Inflammatory Nutrient on the Planet
Dan's 4 Minute Friday: how dietary fiber lengthens telomeres by up to 4–5 biological years, why stopping food 3 hours before bed improves heart rate variability and blood sugar overnight, and the creatine Dan uses daily.
Mar 6, 2026NutritionLongevity
Monday Has a 24% Higher Heart Attack Risk — Here's How to Prepare
One hour of lost sleep from Daylight Saving Time is linked to 24% more heart attacks on Monday. Bryan Johnson explains why DST hits so hard and how to minimize the damage.
Mar 4, 2026LongevityRecovery
If You Want to Lose 75% of Your Visceral Fat in 90 Days, Copy This
Mike worked out 6 days a week but couldn't shift his visceral fat — until Dan Go gave him a 3-step protocol covering diet, training, and sleep that eliminated 75% of it in 90 days.
Mar 3, 2026Metabolic healthTrainingNutrition
Mushrooms Cut My Inflammation by More Than 35%
Bryan Johnson shares early results from his psilocybin longevity experiment: systemic inflammation dropped from 0.23 mg/dL to undetectable, brain patterns shifted toward a youthful state, and the experience felt like a perceptual factory reset.
Feb 27, 2026NutritionLongevity
The Best Exercises to Lose Visceral Fat
Strength training, daily walking, and sprints beat cardio for burning visceral fat; the 3-hour eating cutoff before bed improves heart rate, blood pressure, and HRV; plus a book on psychedelic therapy.
Feb 27, 2026TrainingMetabolic health
How to Eat or Supplement Omega-3s
Low omega-3 levels are linked to up to 20% higher all-cause mortality — yet 76% of people don't get enough. Bryan Johnson breaks down what EPA and DHA do, how to get them from food, and what to look for in a supplement.
Feb 24, 2026NutritionLongevity
8 Numbers That Tell You Exactly How Fast You'll Age
The real threat isn't death — it's a long, diminished quality of life. These 8 performance events reveal exactly where you stand and what to fix before your body quietly falls behind.
Feb 24, 2026LongevityMetabolic health
My HBOT Protocol
Bryan Johnson shares the hyperbaric oxygen therapy protocol behind his most dramatic biomarker improvements yet — wiped inflammation, 300% VEGF increase, and the telomerase activity of a 12-year-old.
Feb 20, 2026RecoveryLongevity
The Viral Walking Workout Backed by Science
Dan's 4 Minute Friday: the 12-3-30 treadmill workout that burns fat and builds cardio without wrecking your joints, why abdominal fat is a hidden driver of chronic pain, and a 6-in-1 travel cord that simplifies life on the road.
Feb 20, 2026TrainingLongevity
I Think Magic Mushrooms Are a Longevity Therapy
Bryan Johnson ran the most quantified psychedelic experiment in history — 249 biomarkers, 29 vials of blood, 3 doses over 3 months — and found multi-system improvements even at his already 99th-percentile baseline.
Feb 18, 2026LongevityRecovery
If I Wanted to Lower My Inflammation in 30 Days, I'd Copy This
Dan Go reveals 4 hidden warning signs of chronic inflammation and a step-by-step 30-day protocol — covering nutrition, movement, sleep, stress, and targeted supplements — to measure and reverse it.
Feb 17, 2026NutritionLongevityRecovery
This Bad Habit Was Killing My Brain
Bryan Johnson discovered that bad posture was trapping blood in his brain and blocking proper circulation. Here are the 5 changes he made to fix it — no surgery required.
Feb 16, 2026LongevitySleep
The Best Wearable on the Planet (The Answer Might Surprise You)
Dan's 4 Minute Friday: which wearable wins on sleep, HRV, heart rate, and VO2 max — and why no device gets calories right — plus why loneliness kills more than obesity, and the best video on estimating body fat.
Feb 13, 2026LongevityTraining
My #1 Longevity Drug: Sleep
Bryan Johnson achieved 8 months of perfect sleep and shares the 10-habit system behind it — from identity reframes to temperature, light, and timing.
Feb 12, 2026SleepLongevity
I Wouldn't Put a Family Member on Ozempic Unless They Did This
Dan Go shares the High Performance GLP-1 Protocol — the exact 7-step system he uses with coaching clients to protect muscle, build lasting habits, and avoid the rebound trap when taking Ozempic or any GLP-1 drug.
Feb 10, 2026Metabolic healthNutrition
The World's Easiest Diet to Lose Visceral Fat
Dan's 4 Minute Friday: the Optimized Mediterranean Diet that drops visceral fat 14% without losing weight, why 1 hour of walking buys 6 hours of life, and an evening journaling system that sharpens your storytelling.
Feb 6, 2026NutritionMetabolic health
My Hearing Protocol
Bryan Johnson shares how he discovered his hearing loss, why untreated hearing loss accelerates dementia risk, and the exact protocol he follows to protect his hearing and cognitive longevity.
Feb 5, 2026Longevity
I'm 46. Here's How I Easily Got My Abs Back.
Dan Go went from 190+ lbs and a 36-inch waist to visible abs at 46 — while eating pizza and drinking alcohol. Here's the 4-part blueprint that made it the easiest cut of his life.
Feb 3, 2026TrainingNutritionMetabolic health
5 Deep Sleep Protocols from Punxsutawney Phil
On Groundhog Day, Punxsutawney Phil emerges from 12 weeks of hibernation to share 5 real Blueprint sleep protocols — from cooling your bedroom to cutting off dinner 4 hours before bed.
Feb 2, 2026SleepLongevity
Stop Skipping This Meal If You Want to Be Lean and Build Muscle
Dan's 4 Minute Friday: why skipping breakfast raises body fat and kills muscle mass, how insulin resistance silently predicts 5 major diseases, and a book that cuts through overwhelm with ruthless editing.
Jan 30, 2026NutritionLongevity
Our Goal Is to Solve Aging by 2039
Bryan Johnson announces his most ambitious goal yet: defeating aging by 2039. He shares six years of personal data, the biological proof that immortality is possible, and how AI is making it achievable.
Jan 29, 2026Longevity
Bryan Johnson's Jet Lag Protocol
Jet lag can cost athletes a gold medal and disrupts performance, mood, and cognition for the rest of us. Kate from Blueprint shares the fasting, light-blocking, and melatonin protocol they used traveling to China with Bryan.
Jan 27, 2026SleepLongevity
I'm 46. Here's the Health Protocol That Has Me Outperforming My 26-Year-Old Self
Dan Go walks through the complete daily health stack — evening wind-down, morning routine, and afternoon rhythm — that gives him more energy at 46 than he ever had at 26, despite 10x the responsibilities.
Jan 27, 2026LongevitySleepTraining
Is Sauna Actually Good for You? (90-Day Experiment)
Bryan Johnson ran a 90-day dry sauna experiment measuring hundreds of biomarkers. The results show 40% lower all-cause mortality risk, dramatic toxin clearance, and surprising fertility findings.
Jan 23, 2026SaunaLongevityRecovery
The Best Body Fat Level for Optimal Health
Dan Go's 4 Minute Fridays: the optimal body fat ranges by age and sex, a study showing 7 minutes of small daily changes can add a year to your life, and Dan Koe's viral system for changing your identity.
Jan 23, 2026Metabolic healthLongevity
This Drink Is Linked to Longer Life
Matcha is more than a trend — people who regularly drink green tea tend to live longer. Bryan Johnson breaks down matcha's longevity benefits, L-theanine, and why heavy metal testing matters.
Jan 21, 2026NutritionLongevity
2 Sets. That's It. — The 2S Training Method
Dan Go spent six months testing a radical idea from 1970s bodybuilder Mike Mentzer: just two hard sets per exercise. The result — PRs, better muscle definition, and more recovery — might change how you think about gym time.
Jan 20, 2026TrainingLongevity
What I Learned From Ditching My Wearable for 3 Months
Dan Go's 4 Minute Friday: what happens when you stop outsourcing how you feel to a device, why weight comes back fast after stopping Ozempic, and a protein bar that redefines the category.
Jan 16, 2026LongevityTraining
The Exact System to Lose 30 Pounds in 90 Days (Without Doing Cardio)
Dan Go breaks down the 5-part High Performance Flywheel that helped his client Chris drop 33 pounds and 50% of his visceral fat in 90 days — no endless cardio, no white-knuckling willpower.
Jan 13, 2026NutritionTrainingMetabolic health
The Best Training Split for Fat Loss
Dan's 4 Minute Fridays: the cardio + lifting combo that beats lifting alone for fat loss, a Vaseline hack that may clear stubborn allergies, and why buying things that last beats buying things that impress.
Jan 9, 2026TrainingLongevity
This Is the Healthiest Nut
Bryan Johnson explains why he eats macadamia nuts every day — an optimal source of monounsaturated fats and the rare Omega-7 palmitoleic acid linked to healthier aging.
Jan 7, 2026NutritionLongevity
If You Want to Get Into the Best Shape of Your Life in 2026, Do This
Dan Go's 5-step sequential system — from assessing your metabolic baseline to optimizing cardio — plus two cheat codes that make the whole thing stick.
Jan 6, 2026LongevityTrainingMetabolic health
The Longevity Factor That Beats Your Genes
Dan's 4 Minute Friday: the Harvard study that found relationships outlast genes for longevity, why two kiwis a day may be the best skin supplement, and Dan's favourite fruit this week.
Jan 2, 2026LongevityNutrition
Does Blueprint Do Anything? Real People Share Their Results
Over 350,000 people follow Blueprint. Here's what they say: better sleep, sharper energy, clearer thinking, and healthier skin — in their own words.
Dec 30, 2025Longevity
My Results After 5 Years of Blueprint
Bryan Johnson shares the biomarker results from five years on Blueprint — muscle, bone density, telomeres, and more — and why he believes we may be the first generation who won't die.
Dec 28, 2025Longevity
How to Test Your Biological Age for Free: 7 At-Home Tests
Your cells, muscles, and metabolism all leave biological fingerprints. Bryan Johnson shares 7 free at-home tests to discover your various biological ages — and how to improve them.
Dec 26, 2025Longevity
One Big Reason Your Metabolism Slows in Your 40s (And How to Fix It)
Muscle loss — not age or hormones — is the #1 cause of metabolic slowdown in your 40s. Dan Go breaks down the fix, busts the muscle-confusion myth, and shares this week's favourite book.
Dec 12, 2025Metabolic healthTraining
The Best Diet for Insulin Resistance
A 10-week study shows insulin-resistant women lose far more fat on low-carb than low-fat — while metabolically healthy people do equally well on either. Match the diet to the metabolism, not the other way around.
Dec 5, 2025NutritionMetabolic health
What If I'm Not Bryan Johnson?
Blueprint answers the top questions from the 350,000+ people who actually follow the protocol — on dosing, women's health, whole foods, personalization, and why it's not just for billionaires.
Dec 3, 2025LongevityNutrition
7 Foods You Should Eat Every Day To Kill Your Visceral Fat
After coaching thousands of high performers for 20 years, Dan Go reveals the seven specific foods — from blueberries to green tea — that eliminate visceral fat naturally by changing your biology from the inside out.
Dec 2, 2025NutritionMetabolic health
The Tiny Water Mistake Silently Wrecking Your Day
Mild dehydration — just 1–2% of body weight — tanks your mood, focus, and energy before you even feel thirsty. Dan Go also shares the surprising brain-protective effect of spirituality and a life lesson thread worth reading.
Nov 28, 2025NutritionLongevity
What Actually Is Aging?
Aging is accumulated damage — and damage can be prevented. Bryan Johnson explains the biology of aging through the Kelly twins study, plaque buildup, and the daily basics that slow it down.
Nov 26, 2025Longevity
If I Wanted to Remove Microplastics From My Body, I'd Do This
Dan Go shares a science-based 12-week protocol for reducing microplastics in the body — from cutting exposure and donating blood to optimizing gut excretion, sweating, and fighting oxidative stress.
Nov 25, 2025LongevityNutrition
Can Nutrients Slow Aging?
Bryan Johnson's Blueprint team analyzed decades of scientific research to identify 36 'supermolecules' — nutrients shown to support healthy aging — and packed them into a single morning protocol.
Nov 21, 2025NutritionLongevity
I Analyzed 2300 Health Transformations and Found 10 Unexpected Patterns
After 20+ years coaching thousands, Dan Go reveals 10 universal behavioral patterns behind lasting health transformations — from non-negotiable movement to identity upgrades.
Nov 18, 2025TrainingLongevity
The Best Meal Frequency to Maximize Muscle Growth
Spreading your daily protein across three even meals builds ~40% more lean mass than loading it at dinner. Dan Go also covers what a 33-year study says about butter vs. seed oils.
Nov 14, 2025TrainingNutrition
Your Food Is Making You Sick
Bryan Johnson on how he turned himself into a scientific experiment, discovered humanity's food infrastructure is a trap, and built Blueprint to give everyone access to science's best longevity molecules.
Nov 13, 2025NutritionLongevity
The Hidden Fat-Burning Switch You Unlock When You Fast
A new study reveals that after 24 hours of fasting your body activates a second fat-burning system — lysosomal lipolysis — and vigorous exercise beats walking 53-to-1 for longevity.
Nov 7, 2025Metabolic healthLongevity
How to Adjust When Daylight Saving Time Ends
As clocks fall back, you gain an hour of sleep but lose evening light, which can disrupt sleep and mood. Andrew Huberman shares science-backed tips on light, temperature, meals, and exercise to help your body adjust quickly.
Nov 5, 2025Sleep
Your Proven Daily Routine To Lose Weight Fast (Step By Step)
Dan Go shares the exact step-by-step daily routine — from morning hydration to night wind-down — that helped his client Jeff drop 37 pounds in 12 weeks by making fat loss automatic.
Nov 4, 2025NutritionTraining
How to Be 80 Years Old with the VO2 Max of a 35-Year-Old
A record-breaking 80-year-old with a VO₂ max of 50 mL·kg⁻¹·min⁻¹ shows that building fitness early — and never giving it back — is the ultimate longevity strategy. Plus: mental imagery that builds real strength.
Oct 31, 2025CardioLongevity
5 Supplements I'm Getting My Aging Parents To Take
Dan Go's dad just turned 80. Here are the 5 science-backed supplements — creatine, vitamin D3+K2, omega-3s, magnesium, and glycine — he's using to keep his aging parents strong, sharp, and sleeping well.
Oct 28, 2025LongevityTraining
Do This 5-Minute Workout to Boost VO₂ Max by 17%
New research shows brief 'exercise snacks' of 5 minutes or less, done twice a day, can raise your VO₂ max by 5–17% — even with as little as 5–65 minutes of total weekly exercise.
Oct 24, 2025CardioTraining
The Japanese Secret to Sleeping Less and Living Longer
Japan's adults average just 6 hours of sleep yet top global life expectancy charts. Dan Go unpacks the quality-over-quantity sleep culture — firm futons, hot baths, inemuri naps, and circadian eating — that makes it work.
Oct 21, 2025SleepMetabolic health
The 15-Minute Workout That Adds 3 Years to Your Life
Just 15 minutes of daily exercise cuts early death risk by 14% and adds ~3 years of life. Plus: walk faster for a bigger brain, and the notebook habit Dan picked up from Sahil Bloom.
Oct 17, 2025TrainingLongevity
The World's Most Effective Workout to Burn Visceral Fat
After 20 years of coaching, Dan Go breaks down the only 3 workouts proven to eliminate visceral fat — high-frequency strength training, moderate walking, and one weekly HIIT session.
Oct 14, 2025TrainingMetabolic health
How to Improve VO₂ Max by 44% in 12 Weeks
Dan Go breaks down the brutal Hickson Protocol that boosted VO₂ max by 44%, the Attia grip-strength test for long-term health, and why consistency beats any perfect study routine.
Oct 10, 2025CardioTraining
Make This Simple Switch to 2X Your Fat Loss
A new UK trial found that swapping ultraprocessed foods for minimally processed ones can literally double weight loss — same calories, radically different results. Plus: morning light beats screen time for athletic performance.
Oct 3, 2025Metabolic healthNutrition
8 Walking Hacks That Melt Belly Fat
The 10,000-steps rule only tells half the story. Here are 8 science-backed walking hacks — from Japanese interval walking to the 12-3-30 method — that accelerate fat loss, boost VO2 max, and extend your life.
Sep 30, 2025TrainingMetabolic health
The Sleep Supplement That Builds Muscle (And a CIA Healing Trick)
Melatonin before lifting may spike growth hormone. Plus: a declassified CIA colour-visualization technique for faster healing, and why a water flosser beats string floss.
Sep 26, 2025SleepTrainingNutrition
Fitness Cheat Codes I Know At 45 I Wish I Knew At 25
Dan Go shares 24 science-backed fitness cheat codes — from creatine dosing and the Norwegian 4x4 to habit stacking, nasal breathing, and building a health dashboard.
Sep 23, 2025TrainingLongevity
How to Reduce Type 2 Diabetes Risk by 50% — Without Diet or Exercise
Sleeping with light on raises diabetes risk up to 67%. Plus: 3 minutes of red light that may boost your vision, and the best fat-loss & muscle podcast of the week.
Sep 19, 2025Metabolic healthSleepTraining
The Best Workout for Your Body Type
Not everyone is built to do the same exercises. Learn how anthropometry — the science of body measurements — helps you choose lifts that match your proportions for more strength and fewer injuries.
Sep 16, 2025TrainingLongevity
New Fasting Method Shrinks 33% More Visceral Fat
A 9-week trial found that pairing intermittent fasting with high protein outperforms plain calorie restriction — more fat loss, less hunger, better muscle retention. Plus: the #1 predictor of health at 80.
Sep 12, 2025Metabolic healthNutrition
The Surprisingly Easy Way to Reduce Stress by 55%
Dehydration amplifies cortisol by 55% and extends the stress surge 30 extra minutes. Dan Go covers the hydration fix, the Harvard longevity mindset study, and his go-to travel camera.
Sep 5, 2025RecoveryLongevity
The Nighttime Routine That Changed My Life (Backed by Science)
Morning routines are overrated. Dan Go shares his science-backed nighttime routine — from light management and the 321 method to a hot shower and hard bedtime cap — that primes body and mind for deep, restorative sleep.
Sep 2, 2025SleepLongevity
Bryan Johnson's Daily Diet: A Complete Nutrition Protocol
Bryan Johnson stops eating at noon — here is his full daily nutrition protocol, from his 5:25 am pre-workout drink through his final 500-calorie meal, with macros and every ingredient.
Aug 30, 2025NutritionLongevity
2 Cheat Codes to Living to 100 Years Old
Scientists studied 300 healthy centenarians in southern Italy and found 2 traits that set them apart — plus the focus-sharpening supplement Dan adds to his morning coffee.
Aug 29, 2025LongevityNutrition
The World's Easiest Diet to Eliminate Visceral Fat
Visceral fat raises inflammation, shrinks your brain, and drives metabolic disease. Dan Go's Optimized Mediterranean Diet — rich in polyphenols — cuts it 2–3× faster than a standard weight-loss plan.
Aug 26, 2025Metabolic healthNutrition
Some Molecules Rejuvenate. Others Create Havoc.
After decades of research, scientists identified 62 nutrients linked to markers of health and aging. Blueprint's full stack covers all of them — from Spermidine and NR to Fisetin, Taurine, and CoQ10.
Aug 23, 2025LongevityNutrition
The #1 Supplement to Burn Fat and Build Muscle
Creatine burns fat AND builds muscle — a 2024 meta-analysis confirmed +2.5 lbs lean mass and –1.6 lbs fat at 7 g/day. Plus: why heavy leg training is the most powerful longevity investment you can make.
Aug 22, 2025TrainingNutrition
The 5 Worst Exercises for People Over 40 (AVOID)
After 40, recovery slows and risk rises. Dan Go breaks down the 5 popular exercises that quietly destroy your knees, shoulders, and spine — and the safer swaps that keep you training for decades.
Aug 19, 2025TrainingLongevity
The Best Fat-Loss Fruit, Exercise That Kills Cancer Cells & a Charity Worth Supporting
Watermelon beats low-fat cookies for fat loss, a single resistance or HIIT workout raises anti-cancer myokines by up to 47%, and why Dan is putting money behind #TeamWater.
Aug 15, 2025NutritionMetabolic health
8 Blood Tests That Will Predict Your Future Better Than Your Waistline
Dan Go shares 8 specific blood tests — from HbA1c to ApoB to an Alzheimer's predictor — that reveal your true internal health far more accurately than how you look in the mirror.
Aug 12, 2025LongevityMetabolic health
The Best Way to Detox Your Body (Not What You Think)
A 2025 Nature study on 170,000 fat cells reveals the real detox isn't a juice cleanse — it's fat loss. Plus: a 5-minute brain boost and Vietnamese rice paper wraps.
Aug 8, 2025NutritionLongevity
If I Had 5 lbs of Visceral Fat to Lose, Here's Exactly What I'd Do (Step-by-Step)
Visceral fat is the silent killer hiding around your organs. Dan Go shares the exact 5-step protocol he used to help his client Jay remove 60% of visceral fat in 90 days.
Aug 5, 2025Metabolic healthNutrition
Avoid This Common Sugar If You Want a Healthy Heart and Brain
A 2025 study found that erythritol — the sweetener in sugar-free drinks and keto ice cream — damages brain blood vessels at everyday doses. Plus: the ideal step count to cut mortality by 47%, and Dan's morning nutrient habit.
Aug 1, 2025NutritionLongevity
Copy This Workout to Build Muscle, Burn Fat, and Live Longer in Less Than 20 Minutes
Dan Go breaks down Cardio Strength Training — 5 workout formats that combine resistance and cardio into sessions under 20 minutes to build muscle, torch fat, and extend your life.
Jul 29, 2025TrainingLongevityCardio
The Best Type of Cardio to Burn Visceral Fat
Sprinting for just 15 minutes beats an hour of jogging for fat loss. HIIT nearly doubles visceral fat reduction vs steady-state cardio — and a new study shows red light on your chest can improve your vision.
Jul 25, 2025CardioMetabolic health
I Stopped Skipping Breakfast for 1.5 Years — But Didn't Expect This
Dan Go used to swear by 16:8 intermittent fasting. After hitting his 40s he reversed course, started eating breakfast daily, and reached his leanest, most athletic shape at 45. Here's the science — and the exact protocol.
Jul 22, 2025NutritionMetabolic health
Combine Diet With Exercise for Faster Fat Loss
Time-restricted eating compressed into an 8-hour window—paired with regular workouts—drives significant fat loss with zero muscle loss. Plus: psilocybin's surprising anti-aging effects and the most underrated summer fruit.
Jul 18, 2025TrainingNutrition
The Silent Killer: The Top 7 Ways To Reverse Chronic Inflammation
Chronic inflammation quietly drives heart disease, cancer, and fatigue. Dan Go breaks down 7 proven strategies — from sleep and diet to sauna and mindfulness — that reversed it in his client Eric in 12 weeks.
Jul 15, 2025LongevityNutrition
Sleep Positions & Seed Oils vs Butter
Why stomach sleeping wrecks your spine, what a 33-year study of 221 000 people reveals about butter vs plant oils, and Dan's experiment replacing his iPhone with an Apple Watch.
Jul 11, 2025SleepNutrition
5 Reasons Why I Struggled to Lose Belly Fat (And How I Fixed It)
Dan Go reveals the 5 mistakes that kept him from losing belly fat — from the calorie lie and cardio myths to the Upper Limit Problem — and the practical fixes that finally worked.
Jul 8, 2025Metabolic healthNutrition
The Best Time to Eat to Burn Fat and Live Longer
Your metabolism runs on a clock. Dan Go explains why front-loading calories and cutting off food three hours before bed can trigger fat burning, improve sleep, and protect long-term health.
Jul 4, 2025NutritionMetabolic health
Want a Better Body? Fix This 24-Hour Mistake
Your circadian rhythm controls hormones, metabolism, and energy. Dan Go's 5-step guide to aligning sleep, light, meals, and exercise with your 24-hour internal clock.
Jul 1, 2025NutritionMetabolic health
This Type of Oil Helps You Burn More Fat
Extra virgin olive oil beats other fats for fat loss via thermogenesis, polyphenol-rich foods are the real longevity secret, and why LMNT electrolytes are Dan's daily non-negotiable.
Jun 27, 2025NutritionMetabolic health
How To Recover Faster In Your 40s Than You Did In Your 20s
Dan Go shares his evidence-based recovery protocol that helped him, at 45, bounce back from workouts as fast as he did in his 20s — covering nutrition, sleep, training schedule, and more.
Jun 24, 2025RecoveryTraining
The Best Fat Loss Workout, Protein for Menopause, and My Favourite Sunscreen
Full-body resistance training beats split routines for fat loss. Plus: why menopausal women need more protein, a sunscreen Dan uses daily, and a client who lost 33 lbs in 12 weeks.
Jun 20, 2025TrainingMetabolic healthNutrition
7 "Health Trends" That Are Quietly Destroying Your Body
Dan Go breaks down 7 popular health trends — from wearables and cold plunges to seed-oil fear — that may be doing more harm than good, and what to do instead.
Jun 17, 2025LongevityNutrition
My Sperm Count Is 4× the Average at 47
While global sperm counts have fallen 55% since 1973, Bryan Johnson's total motile sperm count averages 165 million — more than 4× the WHO fertility threshold. Here's his full protocol.
Jun 11, 2025LongevityMetabolic health
HBOT Reduced My Dementia-Risk Marker by 28%
Bryan Johnson tried Hyperbaric Oxygen Therapy and saw his pTAU217 — a newly FDA-cleared early Alzheimer's screening marker — drop by 28%. Here's what that means.
Jun 5, 2025LongevityMetabolic health
Can Sauna Reduce Biological Age? My Baseline Measurements
Bryan Johnson starts a sauna experiment with a vascular age of 30 at 47 — here are the six baseline biomarkers he'll use to measure whether sauna actually works.
May 31, 2025SaunaLongevity
Dry Sauna vs. Wet Sauna: The Hot Truth About Finnish Saunas
Dry (Finnish) sauna drives up to 70% more cardiac output to the skin, mimicking moderate cardio without moving a muscle — and the science shows it's superior to steam, hot tub, or infrared.
May 28, 2025SaunaLongevity
Sauna: How It Works
Heat exposure puts your body under mild stress, triggering natural repair processes — from heat shock proteins to autophagy — that improve heart, metabolism, brain, and skin health.
May 24, 2025SaunaLongevity