Could optimizing your sleep significantly extend your lifespan?
In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome.
Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate.
But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.
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Timecodes
00:00 No.1 anti aging hack
02:05 Quickfire questions
04:01 Bryan’s longevity protocol
06:20 Biological age markers
08:16 How to measure aging
13:40 Can AI help stop aging?
18:50 What science can we trust?
21:40 Bryan’s self-experiments
25:40 The most surprising sleep discovery
31:20 The McDonald’s diet
34:10 How to self experiment
37:15 Transfusing his son’s blood
39:50 Fecal transplants
41:26 Is Bryan’s daily diet healthy?
46:30 Truth about vitamin supplements
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases
Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews
Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269
Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings
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Episode transcripts are available here.