Bryan Johnson Updates

How VO2 Max Can Help You Live Longer and Run Stronger

Published

7 months ago

February 23, 2025

VO2 max is one of the most powerful predictors of longevity and performance, and improving it may be the key to staying healthy and fast.

Today, we are spotlighting one of the most under appreciated, but powerful markers of fitness and longevity. VO2 max. Inspired by a new update from Bryan Johnson, who hit a new personal best VO2 max of 64.29, it is clear this number carries more weight than just bragging rights. Bryan now ranks in the top 1 percent of elite 20-year-olds and has improved his score by 23 percent over the past two years.

What is VO2 Max and Why Does it Matter

VO2 max measures how much oxygen your body can use during peak exercise. It reflects your aerobic capacity and cardiovascular efficiency. The higher your VO2 max, the better your body is at using oxygen to produce energy.

More importantly, VO2 max is one of the strongest predictors of all-cause mortality. According to research cited by Bryan, people in the top 2.5 percent of their age group have a five times higher survival rate than those with lower scores. In other words, training for a better VO2 max might be one of the best things you can do for your lifespan and healthspan.

What VO2 Max Should Be at Age 45

For a 45-year-old male, a good VO2 max is typically around 40 to 50 mL/kg/min. Elite endurance athletes can score in the 60s or even 70s, depending on genetics, training history, and body composition. If you’re a regular runner like us, aiming for the higher end of that range is achievable with consistent training and smart recovery.

To give context, Bryan Johnson’s score of 64.29 would place him at the very top of the charts, even compared to much younger athletes.

How to Test Your VO2 Max

There are several ways to measure or estimate your VO2 max:

Lab Test: The most accurate method uses a treadmill or cycle ergometer with a mask to measure respiratory gases.
Smartwatches and Wearables: Devices like Garmin, Apple Watch, and Whoop can provide VO2 max estimates using heart rate and pace data.
Field Tests: You can also estimate VO2 max with running tests like the Cooper Test or a 1.5-mile timed run. These methods are less precise but still helpful for tracking progress over time.

How to Improve VO2 Max

If you’re looking to raise your VO2 max, interval training is one of the most effective methods. Try high-intensity sessions with bursts at 90 to 100 percent of your maximum effort, followed by recovery periods. Long, steady-state aerobic sessions can also contribute, especially when done consistently over time. It’s something we plan to focus on while running this year.

Final Thoughts

VO2 max is more than just a fitness metric. It is a window into your cardiovascular health and a powerful tool to help extend your life. Whether you’re a serious runner or just getting started, knowing and improving your VO2 max is one of the smartest moves you can make. If you want to stay competitive, healthy, and fast, this number deserves your attention.

🩺 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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Bryan Johnson Updates

How to Reduce PFAS Forever Chemicals in Your Body and Home

Published

3 months ago

July 2, 2025

Sean Callahan

PFAS are harmful, long-lasting chemicals hiding in everyday products, but with the right steps, you can reduce exposure and take control of your health.

Today, most people are unknowingly exposed to PFAS, also known as forever chemicals, through everyday items like nonstick pans, fast food wrappers, and even dental floss. These synthetic chemicals, over 12,000 strong, are designed to resist water, stains, and heat. The problem is they also resist elimination from the human body. Bryan Johnson recently shared his PFAS test results and protocol to reduce exposure, and the findings are a wake-up call for anyone serious about health and longevity.

What Are PFAS and Why Should You Care?

Per- and polyfluoroalkyl substances (PFAS) are used in thousands of products for their durability and resistance to moisture and grease. They are man-made chemicals that have been used in a wide variety of products since the 1940s. However, this chemical convenience comes at a steep biological cost. According to the CDC, EPA, and NIH, PFAS exposure has been linked to:

Lower sperm counts
Disrupted thyroid function
Immune system suppression
Elevated cholesterol and liver damage
Increased risk of kidney and testicular cancers
Reduced fertility and neurodevelopmental issues

These aren’t fringe studies. The science is solid, with dozens of well-powered epidemiological studies showing consistent correlations.

How PFAS Build Up in Your Body

PFAS are persistent by design. Unlike many other chemicals that the liver or kidneys can flush out, PFAS stick around in your blood, your organs, and even your reproductive system. Once they enter, they’re hard to remove.

Bryan Johnson’s recent blood test showed:

Total PFOA: 1.04 ng/mL
PFOS: 0.57 ng/mL
PFHxS: 0.29 ng/mL
Total PFAS: 1.90 ng/mL

These levels place him in the lowest 25 percent of PFAS exposure compared to the general U.S. population. Research suggests adverse health effects begin to appear above 2.0 ng/mL, making his low levels a reflection of intentional reduction strategies.

Science-Backed Ways to Reduce PFAS Exposure

Reducing PFAS exposure is both possible and impactful. Here are some evidence-based strategies:

Filter your water with a reverse osmosis or carbon-block system. Tap water is a common source of PFAS.
Avoid nonstick cookware, especially when scratched or chipped, as it can release PFAS into food. Opt for stainless steel or cast iron.
Ditch fast food wrappers and microwave popcorn bags, which often use grease-resistant PFAS coatings.
Skip stain-resistant clothing and furniture. PFAS are added to make fabrics water and stain repellent.
Use glass or stainless steel containers for storing food, instead of plastic-lined containers.

These changes may seem small, but they reduce cumulative exposure. As Bryan noted, “the less you add, the better off you are.”

PFAS and Generational Health

PFAS exposure doesn’t just affect you. It impacts future generations. Studies show PFAS can cross the placenta, affect semen quality, and disrupt hormone levels in both men and women.

In men, PFAS levels in semen correlate more strongly with low testosterone than levels in blood.
In women, higher PFAS levels are associated with a 39 percent lower chance of conceiving within a year.
Sons of mothers exposed to PFOA during pregnancy were found to have significantly lower sperm counts later in life.

The effects of exposure ripple through families, making prevention not just personal but generational.

Final Thoughts

PFAS are everywhere, but you are not powerless. Start by filtering your water and swapping out common household items that silently contribute to your exposure. Bryan Johnson’s test results show that meaningful reduction is possible. Getting tested for PFAS can offer insight into your exposure and help guide smart, science-backed choices. PFAS may be “forever chemicals,” but with vigilance and informed action, they don’t have to be forever in you.

🩺 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

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Bryan Johnson Updates

Who Is the Healthiest Person in the World? This Man’s Data-Driven Life May Be the Answer

Published

4 months ago

June 19, 2025

Sean Callahan

Bryan Johnson tracks over 60 biomarkers and follows a precision health protocol that could make him the healthiest person in the world.

Today, we explore the question on everyone’s mind: Is Bryan Johnson the healthiest person in the world? Move over Elon Musk (richest) and Usain Bolt (fastest).

After five years of meticulously tracking his body, testing experimental therapies, and quantifying 60+ biomarkers that predict mortality, Johnson claims to have reversed his biological age. In his latest video, he shares not only the results, but the philosophy and data that guide his Blueprint protocol.

Let’s take a closer look at what he’s doing, what the science says, and whether it really is possible to make yourself younger.

Age escape velocity is no longer science fiction

Johnson introduces the idea of “age escape velocity.” It’s the moment when your rate of biological aging slows down enough that you outpace the damage being done to your body. While clean eating and regular exercise help, he insists they’re not enough. Reaching this next level of health requires advanced tools like hyperbaric oxygen therapy, epigenetic analysis, stem cells, and precision medicine.

What does it really mean to be healthy?

He redefines “health” as more than just avoiding disease. Instead, it’s about measuring biological age across every organ, function, and system such as skin, heart, liver, telomeres, VO₂ max, inflammation, sperm quality, and more. This whole-body scorecard paints a more complete picture of where you are and how far you can go.

One of his key insights: being “healthy” is measurable. With the right tools and tests, you can compare your biology against thousands of others and make meaningful changes.

6 key biomarkers that stand out

Bryan highlights six metrics from his 60+ biomarker list that are especially predictive of mortality and healthy aging:

#1 Speed of Aging
Measured through epigenetics, Bryan’s speed of aging score is 0.54 (best pace 0.48). That means Bryan celebrates his birthdate every two years.

#2 Inflammation (hs-CRP)
Undetectable. Zero systemic inflammation, a rare and powerful marker of cellular health.

#3 Sperm Health
Better than men from the 1970s. His metrics align with those of a healthy 20-year-old, despite being 47.

#4 Cardiorespiratory Fitness (VO₂ Max)
Ranks in the 85th percentile for 18-year-olds, a strong predictor of longevity and resilience.

#5 Telomere Length
Comparable to a 10-year-old, suggesting unusually youthful cellular replication.

#6 Bone Density
Ranks in the 99.8th percentile, critical for mobility and long-term strength. He’s got strong bones!

The transformation: from depressed and inflamed to world-class biomarkers

Just five years ago, Johnson says he was overweight, inflamed, depressed, and aging fast. Today, his protocol includes:

2,250 carefully curated calories per day
Daily exercise and sleep optimization
Evidence-based therapies (e.g., sauna, HBOT, stem cells)
Elimination of any therapy that fails to deliver measurable benefit

The key, he says, is not personalization for its own sake, but following data from large-scale human studies and measuring everything.

Mistakes and surprises along the way

Not everything has worked. Rapamycin, a popular longevity drug, actually accelerated his aging in one specific marker. Fat injections intended to restore facial volume caused an allergic reaction and swelling.

But the biggest surprise? How resilient the body is. Bryan believes his recovery from decades of poor health proves that meaningful reversal is possible, even in midlife. That should give people like us hope!

What can you do right now?

You don’t need millions of dollars or a full lab team. Johnson says the single most powerful intervention is lowering your resting heart rate before bed. That includes:

Eating earlier and lighter (select food from the Don’t Die Food Guide)
Avoiding alcohol and late-night stress
Prioritizing excellent sleep

When sleep improves, everything else compounds: better exercise, better eating, better results.

Final Thoughts

Bryan Johnson may not be immortal, but his Blueprint protocol is one of the most rigorous and transparent longevity experiments ever attempted. By slowing his speed of aging, reversing inflammation, and outperforming most 20-year-olds on key health metrics, he challenges what we thought was possible.

Is he the healthiest person in the world? Possibly. However, the bigger story is this: with enough data and discipline, anyone can start walking that path. And that might be the most exciting part of this new era in health.

🩺 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

Get the latest longevity breakthroughs, Blueprint updates, and exclusive content straight to your inbox — sign up now!

Bryan Johnson Updates

Six Common Habits That Wreck Your Sleep and How to Fix Them

Published

4 months ago

June 11, 2025

Sean Callahan

Sleep is the ultimate recovery tool, but modern habits may be robbing you of it and here are six to fix tonight for better health and longevity.

Today, Bryan Johnson reminded us that nothing tastes as good as sleep feels and he’s right. As someone obsessed with maximizing longevity and healthspan, he knows that sleep is not just a luxury but a biological requirement. Miss it consistently and your brain, metabolism, mood, hormones, and immune system all start to unravel. Sleep is when your body repairs, your mind consolidates memory, and your cells reset. And yet, most of us are doing it wrong.

In a series of recent posts, Bryan highlighted six common habits that can wreck your sleep. We’re breaking them down with science-backed solutions and a few of our own tips for better rest.

#1 Eating Too Late

Late-night meals delay digestion and disrupt melatonin production, a key hormone that signals your body to wind down. A 2020 study in The Journal of Clinical Endocrinology & Metabolism showed that eating dinner late, especially high-fat meals, shifts your circadian rhythm and spikes nighttime glucose levels.

Fix: Stop eating at least three hours before bed to support natural melatonin release and give your body time to focus on sleep, not digestion.

#2 No Wind Down Routine

If your body doesn’t get a consistent signal to transition into sleep mode, it stays in a heightened, alert state. Scrolling, working, or watching fast-paced content keeps your nervous system activated.

Fix: Create a 30-minute pre-bed ritual that could include stretching, reading, dim lighting, or meditation. The goal is to signal: “It’s time to rest.”

#3 Caffeine Too Late in the Day

Caffeine has a half-life of up to six hours, which means that your 3 PM coffee can still be in your system at 9 PM. Even if you fall asleep, caffeine reduces deep sleep and increases nighttime wakefulness.

Fix: Cut off caffeine by 12 PM, especially if you’re sensitive. Try herbal teas or adaptogens like ashwagandha in the afternoon instead.

#4 Exposure to Bright Light in the Evening

Light suppresses melatonin and delays your body’s natural sleep onset time. Blue light from screens is especially disruptive.

Fix: Dim lights two hours before bed. Use warm-colored bulbs or smart lights that shift color temperature at night. Enable Night Shift or use blue-light blocking glasses.

#5 Wrong Bedroom Temperature

Your core body temperature needs to drop for sleep to begin. A warm bedroom can interfere with that process, causing restless sleep and more frequent waking.

Fix: Set your thermostat to 60–67°F at night. Use breathable bedding and consider cooling mattress pads or fans if needed.

#6 Unregulated Noise

Noise spikes can jolt you out of deep sleep even if you don’t fully wake up. Chronic sleep fragmentation reduces sleep quality and recovery.

Fix: Use white noise machines, earplugs (our favorite!), or apps like Sleep Cycle that gently mask disruptive sounds. Make your bedroom a true recovery chamber.

Final Thoughts

As Bryan reminds us, “You can’t sleep when you’re dead!” However, poor sleep might get you there faster. Bryan Johnson’s recent reminders are yet another wake-up call. If you’re serious about health and longevity, optimizing sleep should be non-negotiable. Fixing just one of these habits can pay off in better energy, clearer thinking, and lower disease risk. Fix all six and you may discover just how good sleep can feel.

🩺 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.