Bryan Johnson: choose your fighter
Peer-Reviewed Research
Key Takeaways
- Prioritize sleep over work: 4-5 hours of sleep can reduce cognition by 40%.
- Turn off screens 1 hour before bed to lower stress and avoid melatonin disruption.
- Stop caffeine 10-12 hours before bed to prevent sleep disruption and dependence cycles.
- Finish eating 4 hours before bed to lower resting heart rate, boost melatonin, and improve sleep quality.
Notable Quotes
“Work is first, sleep is last. I prioritize sleep because getting just 4 to 5 hours can reduce your cognition by up to 40%, which actually makes me worse at my job.”
Bottom Line
Optimize sleep by cutting caffeine early, avoiding screens before bed, and finishing meals 4 hours beforehand to improve daily performance.
Explore More
- Bryan Johnson’s Full Protocol — supplements, dosages, and daily routine
- Compare All Protocols — side-by-side protocols
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Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.
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