Blueprint News

How Strong Are Your Bones? Bryan Johnson’s Blueprint for Bone Health and Longevity

Published

12 months ago

June 5, 2025

Learn how to measure your bone density, improve it with diet and exercise, and why strong bones are a powerful predictor of a longer, healthier life.

Today, Bryan Johnson released a new video that asks a simple but important question: how strong are your bones? If you’ve been following the Don’t Die movement, you know that bone health isn’t just about avoiding fractures. It’s a powerful marker of whole-body health, independence, and even lifespan. In this video, Bryan reveals that his own bone density ranks in the top 0.3 percent of the population. Then, he breaks down exactly how you can improve yours. Here are the key takeaways.

Why Bone Strength Matters More Than You Think

This chart shows how bone density peaks around age 30 and declines with age, highlighting the difference between optimal maintenance, average loss, and accelerated loss in women.

Bryan makes a compelling case: strong bones help you move better, age slower, and stay independent longer. Weak bones, on the other hand, can kick off a damaging cycle of injuries, limited activity, and accelerated decline.

Bone density typically peaks in your late 20s, then slowly declines with age. For women, menopause can trigger rapid bone loss up to 20 percent within just a few years. The goal is to preserve as much of your peak bone mass as possible, no matter your age.

Step One: Know Your Baseline

The first step is getting a DEXA scan, which was covered a couple weeks ago in Don’t Die Podcast Episode #4. It’s a quick, affordable test that provides a snapshot of your bone density, body fat, and muscle mass. You’ll get two key numbers:

T-score compares your bone density to a healthy 30-year-old of the same sex
Z-score compares your density to people your same age, sex, and size

Bryan recommends everyone get this done. Costs usually range from $75 to $200, and the data could be life-changing.

Good News: You Can Rebuild Your Bones

Even if your bone density is below average, it’s not too late. You replace your skeleton every 10 years. With the right exercise, nutrition, and sleep, you can strengthen your bones at nearly any age.

In one study of women over 65, those with higher bone density had a 51 percent lower risk of death. Men aged 65 to 76 with even modest bone improvements had a 23 percent reduction in all-cause mortality.

The Blueprint Diet for Bone Health

Bryan compares bone growth to building a skyscraper. Here’s the Blueprint version:

Collagen acts as the steel framework
Calcium, phosphorus, magnesium, and boron are the concrete
Vitamin D and K2 are the workers that help place the materials in the right spot

The Blueprint Longevity Mix, which we use daily, delivers a third of your daily calcium and magnesium needs, plus 2.5 grams of creatine, which also benefits bone density. The Essential Capsules and Softgels fill in the rest of the nutritional puzzle with vitamin D, K1, K2, B-complex, zinc, selenium, and more.

Best Exercises to Strengthen Bones

Your bones won’t get stronger unless you put them under load. Bryan outlines four types of exercise that work best:

Resistance Training – squats, deadlifts, lunges (2–3 times per week)
Plyometrics – jumping, hopping, warm-up drills (4–7 times per week)
Weight-Bearing Cardio – walking with a weighted vest, stair climbing
Power Training – medicine ball throws, kettlebell swings, box step-ups

Start slow, focus on form, and use progressive overload. If you’re older or at risk for osteoporosis, begin with bodyweight exercises and consult a trainer.

Sleep and Stress Also Matter

You don’t build bone while you’re lifting weights. You build it while you sleep. Deep sleep triggers growth hormone and tissue repair. That is why Bryan focuses on having the best possible sleep night after night as a “professional sleeper.”

On the flip side, chronic sleep deprivation and long-term stress both reduce bone density. Stress raises cortisol, which interferes with calcium absorption. To help with mood and cortisol regulation, Bryan includes Rhodiola and Ashwagandha, which is part of the Blueprint stack.

Bryan’s Takeaway

Bryan reminds us that bone health is not an isolated metric. It’s a readout of your whole-body health system. Strong bones reflect good sleep, smart nutrition, effective stress management, and consistent exercise.

In his words, the same daily habits that build stronger bones also improve hormone balance, reduce the speed of aging, and extend your healthspan. This is not about quick fixes. It’s about building a life system that works for the long haul.

Final Thoughts

Your bones may be out of sight, but they should never be out of mind. They support your strength, independence, and future mobility. And the best part? You have the power to improve them at any age.

From getting a DEXA scan to lifting weights, eating right, and prioritizing sleep, Bryan’s blueprint is simple, science-backed, and working in real time. His top-tier bone density isn’t luck. It’s the result of daily decisions and it’s a future you can build too.

🩺 Disclaimer

The content on I Won’t Die is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any health concerns.

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Blueprint News

Are You Poisoning Your Pet Without Knowing It? Blueprint Quantified Just Went Live

Published

11 months ago

July 1, 2025

Sean Callahan

New lab results from Blueprint Quantified reveal alarming levels of glyphosate and heavy metals in top-selling dog and cat foods across the US.

*Lab results from Blueprint Quantified reveal glyphosate and heavy metals like arsenic and cadmium present in nearly all tested dog and cat food products, including top national brands.*

Today, a quiet revolution in pet food transparency has begun. Bryan Johnson just unveiled a new initiative called Blueprint Quantified, a database that publicly tests food for toxins. The first focus: pet food. And the early findings are eye-opening for anyone who has ever trusted a brand from the pet store aisle.

This isn’t just another watchdog effort. Anyone can fund a test, and if a company already claims their product is clean, your money gets refunded. It’s a crowdsourced attempt to rapidly audit all US dog and cat foods using ISO-certified lab testing and it’s long overdue. And with this foundation in place, human food testing is likely next.

The Pet Food Contaminant Crisis

Out of 22 mass-market pet food products tested (12 dog foods and 10 cat foods), all but one contained glyphosate, and every single one contained toxic heavy metals, arsenic, cadmium, lead, and mercury.

Some of the key findings:

Glyphosate was detected in 21 out of 22 products.
- Eight products maxed out the upper detection limit of 1,000 ppm.
- One product (Wellness CORE+ Original) hit 118,000 mcg per serving, equivalent to the maximum tolerable human exposure for a 150-pound adult in just one dog food meal.
Heavy Metals
- Arsenic: Detected in 100% of samples. One popular wet cat food (Sheba) contained 8.9 mcg per 38 g serving.
- Lead: Royal Canin Indoor Adult Cat Food contained 343 ppb, or 12.9 mcg per serving, 26 times higher than California’s Prop 65 daily limit for lead (0.5 mcg).
- Cadmium and mercury were present in all products at varying levels.

Which Brands Were the Worst Offenders

Top products by total heavy metal toxicity per serving:

Wellness CORE+ Original (Dog): 43.4 mcg
Nutro Natural Choice Small Breed (Dog): 42.6 mcg
Blue Buffalo Homestyle Senior (Dog, wet): 35.6 mcg
Royal Canin Size Health Medium Dog: 33.7 mcg
Pedigree Small Dog “Grilled Steak & Veg” (Dog): 27.9 mcg

And the Cleanest?

In a surprising twist, Purina Friskies Surfin’ & Turfin’ (Cat) had no detectable glyphosate and the second-lowest level of total heavy metals across all products tested. It’s a reminder that price and branding don’t always reflect quality or safety.

Why It Matters

Chronic exposure to glyphosate and heavy metals can lead to inflammation, kidney and liver dysfunction, neurological issues, and even cancer, especially in smaller animals with less capacity to detoxify. According to toxicology data, the cumulative burden of even microgram-level exposures over time can have serious consequences for pet health.

The alarming part? Most of these brands are marketed as “natural,” “premium,” or even “veterinarian-recommended.” However, lab data doesn’t lie.

How Blueprint Quantified Works

Search: Review tested products at blueprintquantified.com
Fund: Pay to test your pet’s food (and next will be human food). If it already has published results or the brand claims it is clean, your money is refunded
Scale: As more users fund testing, the goal is to rapidly test all US dog and cat food and then human food.

Anyone can participate. It’s the beginning of a transparent, community-led effort to hold companies accountable and protect our pets from daily toxic exposure.

Final Thoughts

If you feed your dog or cat commercial food, you deserve full transparency about what’s inside. Blueprint Quantified is paving the way for a future where clean food isn’t a marketing claim, it’s a verified fact. These early findings are a wake-up call, but also a rare opportunity. With real data in hand, we can make informed decisions and demand higher standards from the industry. It’s time to stop guessing and start testing. And as this expands beyond pet food, we look forward to seeing the same level of accountability brought to the human food supply.

🩺 Disclaimer

🚀 Get Started with Blueprint

Start optimizing your health today with $25 off your first order! Use our referral code to begin your Blueprint journey and take control of your longevity.

🏋️‍♂️ Track Your Sleep, Workouts & Recovery

Boost your performance and recovery with Whoop. Join with my referral link to get a free WHOOP 5.0 and one month free!

📲 Download the I Won’t Die App

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📩 Contact Us

Have tips, photos, or questions? Want to collaborate? Reach out at [email protected] — we’d love to hear from you!

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Blueprint News

The Power of Flavonoids: How Adding Them to Your Diet Can Support Healthy Aging

Published

11 months ago

June 30, 2025

Sean Callahan

A diet rich in flavonoids may reduce frailty, improve mental health, and protect mobility, based on a study of 86,000 adults over 60 years old.

Today, we’re exploring how flavonoids, powerful compounds found in certain foods, can play a key role in supporting healthy aging. You’ve probably heard of flavonoids or seen foods with them in the Don’t Die Food Guide. However, you may not know exactly what they are or why they’re important.

These naturally occurring antioxidants, found in a variety of fruits, vegetables, and plant-based foods, offer a wide array of health benefits. From reducing inflammation to protecting brain function and mobility, flavonoids are a critical part of a healthful diet. Let’s dive into why incorporating these flavonoid-rich foods, like those included in Bryan Johnson’s own diet, is essential for healthy aging.

The Flavonoid Benefits Backed by Science

A large study, examining over 86,000 adults aged 60 and above, found impressive results. The individuals who consumed the highest amounts of flavonoid-rich foods had:

A 15% lower risk of frailty
A 12% lower risk of physical disability
A 12% lower risk of mental health issues

These findings support the idea that flavonoids are not just good for you, they may be a key component in promoting healthy aging. By reducing the risk of frailty and disability and improving mental well-being, flavonoids help preserve quality of life in later years.

What Are Flavonoids and Where Can You Find Them?

Flavonoids are compounds that give many fruits and vegetables their vibrant colors, and they have potent antioxidant properties. These antioxidants help combat free radicals, which can damage cells and accelerate aging processes in the body.

Bryan Johnson, who advocates for a flavonoid-rich diet, lists his top sources:

Extra Virgin Olive Oil: Rich in flavonoids and healthy fats, this oil is an excellent addition to any meal.
Berries: Blueberries, blackberries, and strawberries are high in flavonoids, making them perfect for smoothies, snacks, or salads.
Pomegranate and Grape Seeds: Packed with flavonoids and other beneficial compounds, these can be added to meals or eaten as snacks.
Walnuts: Not only do they provide flavonoids, but they’re also a great source of omega-3 fatty acids.
Cocoa (100%): Dark chocolate or raw cocoa offers a rich source of flavonoids.
Matcha: This green tea powder contains a high concentration of flavonoids and is a great alternative to coffee.

How Do Flavonoids Work in the Body?

Flavonoids exert their benefits by reducing oxidative stress and inflammation in the body, which are two key contributors to the aging process. By lowering inflammation, they help protect the cardiovascular system, brain health, and overall mobility. The compounds also support the gut, immune system, and can even reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

A recent study further reinforces the impact of flavonoid consumption on aging. The study followed participants over several years and found that higher intake of flavonoid-rich foods led to a significantly lower risk of frailty, impaired physical function, and poor mental health. Notably, these benefits were most pronounced in women, but men also saw some positive effects, particularly related to mental health.

Final Thoughts

Including flavonoid-rich foods in your diet could be a simple yet effective strategy for promoting healthy aging. Whether it’s blueberries in your morning smoothie or a drizzle of extra virgin olive oil on your salad, small changes can lead to meaningful long-term benefits. While further research is needed, especially to explore sex-specific associations, the current evidence supports flavonoids as a powerful tool in preserving physical and mental well-being as we age.

🩺 Disclaimer

🚀 Get Started with Blueprint

Start optimizing your health today with $25 off your first order! Use our referral code to begin your Blueprint journey and take control of your longevity.

🏋️‍♂️ Track Your Sleep, Workouts & Recovery

Boost your performance and recovery with Whoop. Join with my referral link to get a free WHOOP 5.0 and one month free!

📲 Download the I Won’t Die App

Stay ahead with the latest news, updates, and insights. Download the I Won’t Die app now on the Apple App Store and Google Play!

📩 Contact Us

Have tips, photos, or questions? Want to collaborate? Reach out at [email protected] — we’d love to hear from you!

🔗 Stay Connected

📬 Subscribe to I Won’t Die Newsletter

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Blueprint News

Why International Travel Is Brutal for Your Health and What You Can Do About It

Published

11 months ago

June 24, 2025

Sean Callahan

Discover how international travel disrupts your sleep, metabolism, and mental health, and learn science-backed tips to protect your longevity on the road.

Today, we are uncovering the hidden health toll of international travel. Bryan Johnson recently posted research-backed insights revealing just how damaging frequent long-haul flights can be, from increased risk of blood clots to cognitive and metabolic dysfunction. If you care about healthspan and performance, this one is for you.

Inside Bryan’s Sleep Deprivation Experiment

Bryan Johnson recently returned from 11 days abroad and shared a candid, unfiltered account of how quickly sleep deprivation can dismantle even the most disciplined routines. For someone who has spent years optimizing every aspect of his biology, this personal experiment revealed just how dangerous disrupted sleep can be and why it matters for anyone who values high performance, emotional stability, and healthspan. Here’s what he experienced:

I just returned from 11 days of international travel, during which I was sleep deprived. 

It was shocking to experience how ferociously cravings for bad foods spiked. 

It took me back to my early entrepreneur days when it felt impossible to stop my bad eating habits. When you're sleep deprived, you become an animal and you can do little about it.

For the first few days, the cravings were present yet manageable. By day 5, they were getting irritatingly strong and by day 9, they were overwhelming. 

The science of sleep deprivation and bad decision making is solid. After one night of inadequate sleep (4 to 5 hrs): 

+ PFC drops by 10-20% (self-control)
+ a hyperactive 25-30% increase to eat addictive foods 
+ devalue future rewards and high risk decisions 

Lose one night’s sleep and your brain’s CEO (PFC) takes a 12% pay cut while the candy-craving intern gets a 25% raise.

In just a few days time of poor sleep, I became a different person. 

I chose to do this experiment as I wanted to experience the effects of sleep deprivation given that I've been sleeping very well for years now. 

Sleep deprivation makes you a little insane. 

Though this all, I couldn't stop thinking about how most (or all?) of our world leaders are chronically sleep deprived. Culture culture wants to demands it. It's honestly concerning.

The Science Is Clear: Travel Breaks Your Body

Recent studies have shown the following:

Scientific studies confirm the health toll of international travel, including disrupted sleep, increased body fat, mental health risks, and long-term cognitive decline. Data from over 1.5 million nights of sleep show how even short trips can throw off circadian rhythm, metabolism, and recovery for weeks.

3x higher risk of blood clots when flying more than 12 hours within a 4-week span
1.7 to 3.7 times higher risk of anxiety, depression, and alcohol dependence with 21 or more travel nights per month
9 days required to restore metabolic and blood glucose control post-travel
Sleep architecture and timing may take more than 15 days to normalize
Travelers eat worse, exercise less, and fall out of routines, compounding the health damage

Experimental studies even show that jet lag impairs neurogenesis and leads to long-term cognitive deficits in animals. A massive study using 1.5 million nights of data confirmed that international travel disrupts sleep duration, timing, and quality at nearly every stage.

Tips to Travel Internationally Without Sacrificing Your Health

If travel is unavoidable, here is how to make it less destructive:

#1 Use Time Zone Strategy

Shift your sleep schedule 2 to 3 days before departure to match your destination
Use melatonin short-term to ease jet lag, ideally under medical guidance

#2 Move During the Flight

Walk and stretch every 2 hours to reduce clotting risk
Hydrate aggressively to prevent blood viscosity increases

#3 Protect Your Metabolism

Avoid sugary or processed meals on the plane
Use Blueprint’s Longevity Mix Travel Packs and Essential Supplements to stay consistent with your nutrition stack

#4 Keep Sleep Sacred

Bring eye masks, earplugs, or white noise apps to control your environment
Try to sync with local time immediately on arrival and get sunlight exposure in the morning to reset your clock

#5 Maintain a Routine

Schedule a daily walk, light workout, or breathwork session even if short
Bring Blueprint’s Daily Stack Travel Packs and EVOO travel bottles to maintain continuity in your regimen

Blueprint Travel Packs

Travel Packs are designed to help you stay consistent with your longevity protocol while on the go. Whether you’re flying across time zones or navigating disrupted routines, these convenient packs include pre-portioned servings of essential nutrients, supplements, and high-polyphenol extra virgin olive oil to support metabolic health, sleep, and inflammation control. Available in formats like the Daily Stack, Longevity Mix, and EVOO Travel Packs, they make it easy to maintain your Blueprint no matter where you are in the world.

Final Thoughts

International travel disrupts more than your calendar. It compromises your body at every level. From clotting risks to brain fog, the data makes one thing clear: travel is a performance tax. But with a little planning and the right tools, you can defend your health against the chaos of jet lag and time zone whiplash. Use these strategies to travel smarter, protect your biology, and keep building a future you will not want to escape from.

🩺 Disclaimer

🚀 Get Started with Blueprint

Start optimizing your health today with $25 off your first order! Use our referral code to begin your Blueprint journey and take control of your longevity.