Don't Die Updates

The Sleep Blueprint: Bryan Johnson’s Data-Backed Guide to Better Rest

Published

5 months ago

July 9, 2025

Bryan Johnson shares his personal protocol for mastering sleep, backed by data, wearables, and years of experimentation.

Today, sleep isn’t just rest. It’s a skill you can master. Bryan Johnson calls it the greatest performance enhancing drug on Earth. Not a supplement or a superfood, but something you already do or should do every night.

In his latest video podcast episode, Bryan lays out the advanced sleep system he used to get eight consecutive months of perfect sleep. This isn’t a gimmick or another top 10 list. It’s a personal science experiment, honed by data and habit, that anyone can learn from.

Let’s break down what makes his protocol different and how you can apply it to your life.

Why Sleep Matters More Than You Think

Bryan makes it clear: sleep isn’t just a pillar of health, it’s the foundation. It influences your mood, your memory, your relationships, even your earning potential. And yet, most people treat sleep as optional, sacrificing it for work, social events, or binge watching stressful TV shows.

His point is simple: you wouldn’t show up late to a work meeting, so why show up late to your own bedtime?

Resting Heart Rate is Your Sleep Report Card

The secret weapon of Bryan’s sleep mastery is his resting heart rate before bed. Unlike typical wearables that track heart rate during sleep, Bryan focuses on what it’s doing right before his head hits the pillow.

If your heart rate is low at that moment, you’re primed for a great night. If it’s high, you’re headed for poor recovery. Food, stress, screens, arguments, anything that raises heart rate before bed is the enemy.

He uses this single metric to simplify the chaos of health and behavior. It’s the north star of his evening routine.

Food is the Number One Sleep Killer

According to Bryan and his team, nothing wrecks sleep like eating too close to bedtime, even if the food is “healthy.” Digestion activates the nervous system and raises heart rate. In Bryan’s case, even hummus and vegetables at the wrong time led to poor sleep data.

The takeaway: finish your final meal at least four hours before bed. For best results, aim for six to eight.

Become a Professional Sleeper

One of the most useful mindset shifts Bryan promotes is treating sleep like a job. Schedule it. Protect it. Track it. Improve it.

Here are his 10 essential tips for achieving elite sleep:

Adopt a professional mindset – Sleep is your job.
Stop eating early – Final meal 4 to 8 hours before bed.
Start a wind down routine – 30 to 60 minutes of screen free calm.
Use light to reset your clock – Get morning light or use a 10,000 lux lamp.
Stick to a bedtime – Same time every night, ideally within a few minutes.
Avoid caffeine late in the day – Its half life can destroy sleep quality.
Eliminate blue light – Use red or amber lighting in the evening.
Cool your room – 69 to 71°F is optimal.
Control noise – Use sound machines or earplugs if needed.
Track your data – Wearables help create powerful sleep habits.

Bonus Tips That Make a Big Difference

The team added a few more actionable strategies:

Move your phone away from your bed to reduce the temptation to scroll.
Try journaling before bed to unload mental clutter or anxiety.
Use your bed only for sleep and sex to train your brain for rest.
Sleep separately from your partner if necessary and if possible for higher quality rest.

These are the habits that support a long life, strong mind, and healthy body.

Final Thoughts

There’s no magic pill for better sleep. But there is a repeatable protocol, tested by Bryan and fine tuned with real data, that can help you get there. If you’re tired of feeling tired, his approach offers something powerful: control.

Track your heart rate. Experiment with your evening routine. Make one small change today. And most of all, treat sleep with the seriousness it deserves.

If you want to live longer, think sharper, and feel your best, it all starts with sleep. Got a sleep tip that works for you? Share it in the comments below.

🩺 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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Don’t Die Podcast #7: How Sauna Improved Bryan Johnson’s Vascular Health

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Don't Die Updates

Don’t Die Podcast #7: How Sauna Improved Bryan Johnson’s Vascular Health

Published

6 months ago

June 26, 2025

Sean Callahan

This episode explores how daily 200°F sauna sessions led to major improvements in blood pressure, detoxification, and cellular health in just three weeks.

Today, we explore how 20 minutes a day in a 200°F dry sauna impacted Bryan Johnson’s body and biomarkers.

In Don’t Die Podcast #7, Bryan Johnson shares results from his latest self-experiment: a 21-day high-heat sauna protocol. While most people use a sauna to relax, Johnson’s team treated it like a clinical trial, tracking blood pressure, inflammation, mitochondrial health, and toxin excretion.

The results? Bryan and his team discuss measurable improvements in cardiovascular markers, potential reductions in toxin levels, and elevated heat shock proteins that play a role in cellular repair and longevity. The experience, however, was far from easy and required ice packs on his head and testicles to endure the heat.

Why sauna? The science behind the sweat

Research from Finland and other countries shows sauna use is associated with:

50 to 70 percent lower risk of cardiovascular disease
40 percent reduction in all-cause mortality
Reduced dementia and Alzheimer’s risk

Most of these benefits are tied to heat stress, not just sweating. The body responds by increasing nitric oxide, dilating blood vessels, boosting circulation, and mimicking some of the effects of cardiovascular exercise. It also activates heat shock proteins, which repair damaged proteins and reduce inflammation.

Mimicking exercise without moving

Sauna exposure raises heart rate and mimics light aerobic activity like zone one cardio. It’s an “exercise mimetic,” producing cardiovascular effects without physical movement. Bryan saw:

A 5.8 percent drop in central systolic blood pressure
A 21 percent improvement in aortic flexibility
A decrease in arterial stiffness based on augmentation index

These changes came after just 7 sessions and were maintained through 18 to 21 sessions, suggesting sauna is a fast-acting tool for vascular health.

The detox protocol and early biomarker shifts

Bryan and his team tracked 100+ biomarkers including inflammation (CRP), growth hormone, cortisol, vascular age, and mitochondrial function. Highlights included:

CRP dropped approximately 30 percent
Blood flow visibly improved during blood draws
Bryan’s vascular age decreased from 29 to early 20s

Although not all markers changed (his baseline was already elite), the sauna appeared to boost the body’s ability to detox. They expect to see drops in heavy metals, phthalates, and persistent organic pollutants in upcoming urine toxin panels.

Icing testicles, sleepless nights, and cramping

This wasn’t a spa day. For the first two weeks, Bryan felt exhausted, had disrupted sleep, and suffered intense cramps due to electrolyte loss. To mitigate the effects:

He used ice packs on his head and genitals
He added 600–700 mg sodium, plus potassium and magnesium, post-sauna
He wore cotton clothing to avoid plastic toxins
He shifted his sauna timing away from bedtime to improve sleep

He also avoided pouring water on sauna rocks, due to concerns over toxins in tap water becoming airborne in steam.

Dry vs. wet sauna and how to replicate the protocol at home

Bryan’s team chose a dry Finnish-style sauna at 200°F with 10–20 percent humidity. This style has the strongest research backing. Wet or infrared saunas can still provide benefit, but often don’t reach therapeutic heat levels.

His at-home protocol is:

20 minutes at 200°F
Every day or nearly every day
Ice packs on sensitive areas
Electrolyte hydration before and after
Immediate shower after to wash off toxins

Anyone can start this protocol with modifications. The key is to ease in slowly. Start with 140°F, limit sessions to 2 to 3 per week, and gradually build up.

Who should avoid sauna use?

Bryan’s team flagged several populations who should proceed with caution:

Pregnant individuals
People with unmanaged cardiovascular conditions
Those with electrolyte disorders or dizziness-prone conditions like POTS

Always consult a physician before starting an intense heat therapy protocol.

Sauna and the broader longevity mission

Bryan frames his sauna protocol as more than health optimization. It is part of a broader movement to reduce death in all its forms and extend human potential. The Don’t Die mission is to reject default aging and experiment with new systems of living that improve vitality, brain function, and emotional wellbeing.

Final Thoughts

Bryan Johnson’s sauna protocol isn’t for the faint of heart, but the early results are compelling. From a drop in blood pressure to signs of toxin elimination and increased heat shock protein activity, 20-minute dry sauna sessions may offer one of the simplest, most accessible longevity interventions available today. Whether you’re optimizing for cardiovascular health, brain performance, or detoxification, sauna might be your next great protocol.

🩺 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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Don't Die Updates

Don’t Die Takes Europe: London and Stockholm Host First Global Citizen Meetups

Published

6 months ago

June 10, 2025

Sean Callahan

Bryan Johnson connects with Don’t Die followers in London and Stockholm, showing early traction for the movement aiming to reach 1 billion global citizens.

Don't Die community in Stockholm, Sweden on June 8, 2025 with Bryan Johnson front and center. — Don’t Die community in Stockholm, Sweden on June 8, 2025 with Bryan Johnson front and center.

Today, Don’t Die went global as the movement held its first European meetups with in-person events in Stockholm, Sweden over the weekend and London, England earlier this morning. Bryan Johnson made the journey to connect face-to-face with early adopters of his data-driven longevity lifestyle and shared group photos from each location on X. These two gatherings mark a pivotal moment: Don’t Die is beginning to grow beyond its digital roots and build a real-world community.

By rough count, the Stockholm photo shows around 75 people, while the London group (featured above) appears to have about 125 attendees. While modest, these numbers are meaningful. They represent the very first in-person events outside of the United States, indicating the beginning of an international expansion of the Don’t Die Citizenship initiative.

With over 97,860 people following Bryan Johnson on the Don’t Die app, and 12,879 officially registered Don’t Die citizens, the movement is quickly gaining traction. For a mission aiming to reach 1 billion citizens, this growing engagement, now visible across Europe, is a powerful signal that momentum is building. It’s exciting to see the community come alive!

The Data Behind the Movement

When arriving in London, Johnson shared a snapshot of the UK’s health metrics, both strengths and challenges:

Life Expectancy: The average in the UK is 81 years, well above the global average of 71.
Infant Mortality: Just 3.8 per 1,000 births, compared to the global average of 27.
Smoking Rates: Only 12% of UK adults smoke, outperforming the world average of around 20%.

However, the UK also faces serious health issues:

Obesity: 28% of UK adults are clinically obese, a growing concern that contributes to heart disease, type 2 diabetes, and certain cancers.
Mental Health: 35% of adults report being in a “distressed” mental state, highlighting a silent epidemic of psychological struggle.

These facts reinforce the need for radical health optimization, which is the core of Johnson’s mission. Don’t Die is not just about living longer, it’s about improving physical and mental performance at the biological level.

A Scientific Take: Why This Matters

While gatherings like these may seem small, they represent a crucial behavior change in health engagement. Science consistently shows that social accountability, group identity, and shared goals significantly improve adherence to health and behavior change programs. For example:

A 2020 meta-analysis in JAMA Network Open found that social support improves outcomes in behavior-based interventions, including exercise, diet, and stress reduction.
A 2021 study published in Nature Human Behaviour showed that shared goals in group settings can enhance motivation and resilience.

In other words, these events are more than health meetups. They’re a strategy. Don’t Die is combining quantified self-tracking with real-world social bonds. This is something no other health movement has done at this scale or with this much precision.

Final Thoughts

The Don’t Die gatherings in Stockholm and London are the clearest sign yet that Bryan Johnson’s vision is evolving from a personal protocol into a shared lifestyle. With nearly 13,000 registered citizens and over 97,000 people following Bryan on the Don’t Die app, the movement is picking up global interest and grassroots momentum. As more people join, track their data, and show up in person, Don’t Die is beginning to look less like an experiment and more like a revolution in how we approach health, longevity, and meaning.

🩺 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!

Don't Die Updates

Join Bryan Johnson for Two Don’t Die Meetups in Europe This Week

Published

6 months ago

June 6, 2025

Sean Callahan

Join the Don’t Die community for two in-person meetups with Bryan Johnson in Stockholm and London to connect, learn, and build longevity together.

Today, Bryan Johnson announced two in-person meetups in Europe for fans of the Don’t Die movement. Whether you’re following the Blueprint protocol or just starting your longevity journey, these meetups are an opportunity to connect with Bryan and others who share your drive to live healthier, longer lives.

Meetup #1

Stockholm, Sweden
Date: Sunday, June 8
Time: 9:00 AM to 10:00 AM
Location: Blå Porten, Djurgårdsvägen 64, 115 21 Stockholm, Sweden (Map)

This cozy cafe near the gates of Djurgården island is the perfect spot for a morning chat. Blå Porten is known for its gardens and atmosphere, making it a fitting place to connect with others working toward longevity. Expect relaxed conversation, quick introductions, and a chance to hear directly from Bryan about his latest experiments and insights.

Meetup #2

London, United Kingdom
Date: Tuesday, June 10
Time: 8:00 AM to 9:00 AM
Location: Speaker’s Corner, Hyde Park, London W2 2UH, United Kingdom (Map)

What better place to gather than Speaker’s Corner, a historic venue for ideas and movements? This informal London meetup is early, but the energy will be high. Bring your coffee, your questions, and maybe even a WHOOP score to compare. It’s a chance to meet other Don’t Diers in the UK who care about healthspan, self-optimization, and reversing biological age.

Why These Meetups Matter

The Don’t Die movement is digital at its core, but meetups like these create a real-world sense of momentum. You are not the only one tracking biomarkers, optimizing sleep, or skipping dessert in the name of cellular health. In-person events let you meet people who are living it too, whether they’re running data experiments or simply trying to feel better in their 30s, 40s, 50s, or beyond.

And Bryan’s presence adds another layer. These aren’t lectures or sales pitches. They’re casual, come-as-you-are opportunities to hear directly from the guy who’s turned longevity into a competitive sport. We only wish Bryan hosted something like this regularly in Southern California. We’d be there in a heartbeat.

Final Thoughts

If you’re anywhere near Stockholm or London in the next few days, don’t miss this chance. These meetups are rare, real, and might be exactly the spark you need. Just one hour could shift your mindset, inspire a new experiment, or remind you that you’re part of a growing movement. We hope you get a chance to be there, and if you do, send us a photo so we can feature you on the site.

🩺 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.