Bryan Johnson’s Best and Worst Health Protocols (Ranked By Science)

About this Video

• Video Title: Bryan Johnson’s Best and Worst Health Protocols (Ranked By Science)
• Channel: Howon Noh
• Speakers: Howon Noh (Han)
• Duration: 00:23:53

Introduction

This video analyzes Bryan Johnson's various health protocols, ranking their effectiveness based on scientific evidence. The speaker, Howon Noh, assesses the efficacy and potential drawbacks of different aspects of Johnson's regimen, including diet, exercise, supplements, and sleep habits.

Key Takeaways

• Caloric Restriction (D-tier): While beneficial for heart health, it leads to frailty and low energy, potentially decreasing healthspan despite potentially increasing lifespan.
• Early Meal Finishing (A-tier): Improves gut health and reduces stress levels, positively impacting sleep quality; the impact on muscle growth is less conclusive but not necessarily detrimental.
• Low-Protein Vegan Diet (D-tier): Risks iron deficiency, fatigue, and poor performance, despite potential ethical benefits; lacks key nutrients unless supplemented.
• High-Quality Sleep Protocol (S-tier): Prioritizes consistency, efficiency, timing, and absence of disturbances for optimal benefits.
• Grounding Bed Sheets (C-tier): Limited evidence supports benefits for glutathione production; further research needed.
• Daily Same Workout Routine (C-tier): Inefficient due to quick body adaptation, potential injury from static stretching between sets, and neglect of explosive neural work.
• Exercise Timing (A-tier): Avoiding high-intensity exercise 4 hours before sleep significantly improves sleep quality.
• NMN/NR & Spermidine Supplements (S-tier): Show strong evidence of anti-aging benefits through different mechanisms.
• Garlic & Omega-3s Supplements (B-tier): While not directly related to longevity pathways, offer significant cardiovascular and metabolic benefits.
• Hair Growth Protocol (F-tier): While effective, finasteride causes side effects like decreased libido and erectile dysfunction.
• Laser Cap (Z-tier): Promotes hair growth, but not directly related to overall health improvement.
• Morning Sunlight Exposure (S-tier): Regulates circadian rhythm; recommended to avoid high UV index periods.
• Skincare Protocol (B-tier): Avoids high UV index sunlight to minimize risks, but recommends protection during high UV exposure.
• Heart Rate Variability (HRV) Maximizing (B-tier): High HRV correlates to longer lifespan; improved through specific diet, exercise, and lifestyle choices.
• HRV Therapy Devices (D-tier): Limited scientific support; personal experience shows minimal effectiveness.
• Oral Health Protocol (S-tier): Comprehensive routine minimizes tooth decay and protects microbiome.
• Posture Protocols (B & C-tier): Some protocols (moving, head extension) are effective; others (invisible string) are ineffective or counterproductive.
• EMF Clothing (B-tier): Scientifically supported to block EMF radiation.
• Longevity Drugs (A, B, C, D-tiers): Each drug has benefits and drawbacks, with varying degrees of effectiveness and side effects.
• Health Tracking (S-tier): Measuring the whole spectrum of health, but tracking frequency and behavioral change are harder to rank definitively.