Bryan Johnson says he has no plans to grow older or die. Impossible? Yes, of course. But the 46-year-old Californian tech billionaire is doing well.
He follows a strict regimen of 100 vitamins a day, a daily 23-hour fast (that's right, he only eats during a one-hour window), and until recently received blood transfusions from his son.
Johnson claims the process “flipped” his age. A team of doctors scans his body every week and finds that he has the heart health of a 37-year-old, the skin quality of a 28-year-old and the fitness of an 18-year-old.
And he is anything but alone. There are a growing number of self-proclaimed experts who are using social media to promote their own life advice – if not forever, then for several healthy decades more than the average person.
These longevity influencers argue that by following strict – and often unconventional – lifestyle habits, we can “hack” – or defeat – the aging process and dramatically reduce the risk of developing diseases of old age such as cancer, diabetes, heart disease, and dementia.
Bryan Johnson says he has no plans to grow older or die. Impossible? Yes, of course. But the 46-year-old Californian tech billionaire is doing well
And they are overwhelmingly popular. One of the most successful, the 50-year-old Canadian Dr. Peter Attia – a former cancer doctor – has more than 1.5 million followers on YouTube and Instagram and is the author of the bestselling book Outlive: The Science And Art Of Longevity.
Is a sauna or an ice bath better for your body?
Many longevity gurus advise their followers to regularly take ice baths and use saunas to live longer.
According to Dr. According to Tamsin Lewis, founder of British longevity health company Wellgevity, they can reduce the risk of cardiovascular and neurodegenerative diseases.
Cold temperatures, she says, reduce inflammation by constricting blood vessels, restricting blood flow to injured areas.
Many longevity gurus advise their followers to regularly take ice baths and use saunas to live longer. Above: Actor Chris Hemsworth and Dr. Peter Attia in a sauna
“What doesn’t kill you makes you stronger,” says Dr. Lewis, a former British triathlete with around 20,000 followers on Instagram. “Exposing the body to heat and cold is similar to exercise. It makes you more resilient and you age better.”
A 2015 study that followed 2,300 Finnish men over a 20-year period found that those who went to the sauna about four to seven times a week were less likely to die from heart attacks and strokes than those who who didn't do this. And research suggests that regular sauna use poses few health risks, even for people with heart disease.
But ice baths, popular with celebrities like Harry Styles, have little scientific evidence. A Swiss meta-analysis published last year in Scientific Reports could find no data suggesting that it improves long-term health or reduces pain.
Deaths have also been linked to cold water immersion. Last year, a coroner's inquest heard that a 39-year-old woman died as a result of a cold water experience in the River Goyt in Derbyshire that led to cardiac arrest.
“Saunas are good for the body, especially cardiovascular health,” says Professor Jose Gonzalez-Alonso, an exercise expert at Brunel University London. “But the same evidence doesn’t exist for ice baths, which can be dangerous.”
Dr. Attia, who reportedly charges his private patients £120,000 a year, points out that walking barefoot as often as possible and carrying heavy weights in your backpack can help extend your health for decades.
Ben Greenfield now describes himself as a “biohacker, nutritionist, physiologist, fitness trainer, athlete and best-selling author of 13 books.” The 43-year-old is a proponent of ice baths and coffee enemas (see picture on the right). Tests have shown that he has the biological age of a nine-year-old.
These longevity gurus appear in documentaries alongside A-list celebrities (who are, of course, their clients), on the world's top podcasts, and their speaking tours sell out in seconds. Given her message – and her enviable body – it's no surprise that people are transfixed.
“These influencers claim they can keep you healthy forever,” says Professor Ilaria Bellantuono, an aging expert at the Healthy Lifespan Institute at the University of Sheffield. “The scientific evidence to support their claims is often uncertain, but people are captivated by this promise of lasting youth.”
So is it worth following their advice? We've brought together some of the UK's top aging experts to analyze their most eye-catching claims. So read on to find out…
CAN EATING VERY LITTLE AGE YOUR CELLS?
Many longevity gurus promote fasting, from missing meals to going entire days without food. It doesn't sound like fun at all, but it is claimed that fasting can reduce the number of aging cells in the body.
These are so-called “zombie cells” that are still alive but not functional. When they accumulate, they can weaken our tissues, organs and immune system, leading to diseases associated with aging. But Bryan Johnson takes the concept to the extreme.
The billionaire, who has more than 540,000 followers on Instagram and was interviewed by the MoS last June, only eats once a day, at 8.30am. The meal usually consists of raw vegetables, a sweet potato salad, nuts and fruit. He recently published the full menu, including exact quantities for each ingredient.
Johnson says it provides him with 2,250 calories and he now experiences “exquisite pleasure in tasting, smelling and eating.” But Johnson may be eating fewer calories than he thinks, says Dr. Duane Mellor, nutritionist at Aston Medical School: “This diet must not contain more than 1,600 calories. “I don’t advise anyone to stick to it.”
That being said, experts say there is evidence that some fasting can be beneficial and remove zombie cells. In experiments, rodents given a time-restricted diet – fasting for 12 hours a day – showed improved fitness, kidney function and a longer lifespan than those allowed to eat regular meals.
Ben Greenfield describes himself as a “biohacker, nutritionist, physiologist, fitness trainer, athlete and best-selling author of 13 books.”
Dr. Tamsin Lewis, director of healthcare company Wellgevity, says breathing exercises helped her recover from a severe case of long Covid
However, experts say the extreme fasting practiced by Johnson is unnecessary.
“There is increasing evidence that intermittent fasting for 12 hours helps eliminate some of the waste in the body,” says Prof. Bellantuono. “This is achievable because it just means not eating late at night – most of the fasting can take place while you sleep.”
Are coffee enemas a cure for cancer?
It may sound unlikely – and uncomfortable – but influencer Ben Greenfield claims that regular coffee enemas are one way to keep the body in peak physical condition.
“Coffee enemas can cleanse and heal the colon, detoxify the liver, relieve many types of chronic pain, and increase mental clarity and energy levels,” he writes on his blog.
An enema is a medical procedure in which fluid is pumped into the rectum – typically to relieve constipation. This is usually done with water, but in this variant it is lukewarm coffee.
It may sound unlikely – and uncomfortable – but influencer Ben Greenfield claims that regular coffee enemas are one way to keep the body in peak physical condition
The practice has long been part of an alternative therapy called the Gerson Method, which includes a strict low-salt, organic fruit and vegetable diet and up to five coffee enemas per day to prevent cancer. In 2004, King Charles – then a prince – was criticized for supporting the method as a cure for cancer.
If you need convincing, experts recommend avoiding this practice.
A 2010 study by the National Cancer Institute in the US found no evidence that coffee enemas help people with cancer.
Meanwhile, incorrectly administered enemas can have dangerous complications.
Professor Edzard Ernst, a leading alternative medicine expert formerly at the University of Exeter, says: “The main risk of an enema is perforation of the colon, which can be fatal.”
“For many people, prolonged fasting is not realistic as it can be uncomfortable and can eventually lead to overeating due to extreme hunger.” “It is much more important to develop healthy, sustainable eating habits that you stick to can hold.”
PUMP SOME IRON TO INCREASE LOADING CAPACITY
If you want a long, healthy life and envision yourself “playing with your great-grandchildren one day,” then weightlifting to build muscle mass “should be a priority,” says longevity expert Dr. Attia. He recommends that people of all ages regularly perform resistance exercises, including deadlifts and squats, arguing that building large muscles can make the body more resilient and reduce the risk of life-threatening injuries later in life. “Muscle strength is so important because frailty becomes a burden as we age,” he says. “A fall can be catastrophic at age 65.”
The experts we spoke to agree that strength is a crucial quality for a long and healthy life. Studies suggest that people who perform resistance exercise are less likely to die prematurely than those who don't, regardless of whether they do aerobic exercise like running.
This is primarily because muscle weakness and frailty are strong indicators of early death. Research suggests that the lowest 15 percent of the population is three times more likely to die within a year than the top 15 percent. However, there is disagreement about how much strength training is beneficial.
Dr. Attia recently said: “If I wanted to be the fittest version of myself when I was 80, I would exercise for one and a half to two hours a day.”
But in 2021, one of the most authoritative studies on the benefits of strength training was published in the British Journal of Sports Medicine, involving 416,000 Americans. It turns out that 30 minutes to a full hour of weekly strength training, such as B. lifting dumbbells, combined with three hours of aerobic exercise, were most beneficial for long-term health. It concluded that more than an hour did not extend life, while significantly more could actually increase the risk of health problems.
Throw off your shoes and go barefoot
Supportive shoes may be comfortable, but influencer Dr. Attia says they are “harmful” because they weaken the muscles in the legs and feet.
“Shoes protect us from what our feet should be doing,” he claims. “Most people need to learn how to strengthen their foot muscles.”
Dr. Attia encourages his followers to go out without shoes or wear “barefoot shoes” as often as possible.
He argues that this improves stability and reduces the risk of long-term injuries, which can negatively impact health.
“For most people with a chronic injury, it is due to instability,” he says. “Whether it’s lower back instability leading to back pain or foot instability leading to knee pain.”
Supportive shoes may be comfortable, but influencer Dr. Attia says they are “harmful” because they weaken the muscles in the legs and feet
Barefoot shoes have no supportive sole – usually just a thin, sturdy piece of non-slip rubber – so that the wearer puts even weight on all parts of their feet as they move.
Numerous scientific studies have shown that they increase stability and muscle strength, including a 2020 University of Liverpool study that found the minimal shoes improved joint health in older people. Leading brands include Vivobarefoot and Xero.
However, experts warn that the long-term effects are still unknown.
“Barefoot shoes are still relatively new, so we don’t know what impact they will have on feet over a long period of time,” says Dr. Stewart Morrison, physiotherapy expert at King's College London.
“When switching to a barefoot shoe, the sudden change in walking style can result in an injury to the foot or leg.”
“Anyone considering this change should wear it for a short period of time to get used to the experience.”
100 vitamins a day to keep the doctor away
Vitamin supplements aren't revolutionary, but some influencers encourage consuming a large amount. Bryan Johnson says he takes 104 vitamins daily in supplement form to supplement his diet.
These include common nutritional supplements such as vitamin D, magnesium and zinc. But he also takes rarer pills such as ashwagandha, genistein, taurine and zeaxanthin.
Dr. Peter Attia – a former cancer doctor – has more than 1.5 million followers on YouTube and Instagram and is the author of the bestselling book Outlive: The Science And Art Of Longevity
The billionaire says the number is determined by a team of doctors who regularly conduct tests to determine which nutrients he is lacking.
It's certainly true that many people in the UK don't get enough vitamins. One in five Brits suffer from a vitamin D deficiency, which increases their risk of bone problems and can affect the body's ability to fight infections.
But experts say that proper nutrition — and, for vitamin D, sunlight — is preferable to taking supplements. This is because there is still debate about what percentage of vitamins in supplements are absorbed and excreted.
2018 Canadian research that analyzed dozens of studies found that regular intake of vitamins such as vitamin D and calcium does not reduce the risk of cardiovascular disease or premature death.
“Food is always better than pills,” says Dr. Elaine Douglas, an aging expert at the University of Stirling. “It contains more nutrients, such as fiber, that the body needs.”
It should also be noted that Bryan Johnson sells a range of vitamins, with a month's supply costing £40.
How slow breathing can beat heart disease
Controlled breathing — also called “breathwork” — has become a popular practice that longevity gurus say can reduce stress and lower the risk of disease.
Dr. Tamsin Lewis, director of healthcare company Wellgevity, says breathing exercises helped her recover from a severe case of long Covid. “Breathework improves anxiety levels and promotes health,” she says.
Phone apps can help guide people through a series of breathing exercises. One of them involves the “4-7-8” technique, which involves inhaling for four seconds, holding it for seven seconds, and exhaling for eight seconds.
And there could be something in there. Stress causes the body to produce hormones such as adrenaline, which in turn increases blood pressure. However, a Malaysian analysis of more than 300 studies last year found that patients who regularly practiced controlled breathing saw their blood pressure drop as their stress levels fell. Similar results were found for meditation. This is significant because high blood pressure is linked to a number of life-threatening conditions such as heart disease.
“Stress can be reduced through activities such as meditation, but also by dealing with stressful life factors such as work,” says Dr. Douglas.
HORMONE THERAPIES FOR MEN AND WOMEN
Anyone concerned about aging should, according to Dr. Attia consider hormone replacement therapy (HRT) – and that includes men. He says both genders can improve their quality of life if they take these medications at the right time.
For women, this means taking estrogen, progesterone and possibly testosterone within ten years of menopause. Men should consider testosterone replacement therapy (TRT) if they have been diagnosed with low levels.
“The data on the responsible use of TRT is very positive,” said Dr. Attia on the podcast “The Diary Of A CEO”. He added that he believes it is a relatively low-risk drug with “many benefits,” such as: B. Fat loss and muscle building.
Anyone concerned about aging should, according to Dr. Attia consider hormone replacement therapy (HRT) – and that includes men. He says both genders can improve their quality of life if they take these medications at the right time
Meanwhile, he said HRT was a “net positive” as it eased menopause symptoms while protecting bone health.
Experts say HRT offers many benefits, but it is not a panacea.
Several studies show it reduces menopause symptoms, but NHS guidelines do not recommend it for those who just want to improve their health.
This is due to the risk of side effects, which include a slight increase in breast cancer.
Men diagnosed with significantly low testosterone levels are also offered TRT if they experience symptoms such as depression, loss of sex drive, and erectile dysfunction.
“HRT is not a lifeblood, it will not reverse the aging process,” says Professor Joyce Harper, a reproductive expert at University College London. “This idea that we all need to be on medication all the time is a worrying phenomenon.”
Is vegetable oil responsible for chronic diseases?
If you want to avoid chronic diseases, you have to “ruthlessly eliminate vegetable oils from your diet,” says longevity influencer Ben Greenfield.
“Vegetable oils are the leading causes of chronic disease and negatively impact metabolism, inflammation levels, weight and cancer risk,” he argues in his blog.
He believes the increasing use of vegetable oil at the expense of other fats such as butter has led to an increase in heart disease and obesity over the past century.
There is particular concern about omega-6, a fatty acid found in many vegetable oils that some scientists claim can increase inflammation in the body.
However, experts say this theory has been largely debunked. According to the American Heart Association, dozens of studies show that omega-6 does not increase the risk of cardiovascular disease. “Vegetable oils are often used to cook unhealthy products, but that doesn’t mean the oil itself is harmful,” says Dr. Mellor.
GROW HAIR AND HEAL INJURIES WITH RED LIGHT
According to some influencers, certain types of light can age skin and regrow hair.
Bryan Johnson, who began losing his hair in his 30s, wears a cap that emits red light (near infrared) for six minutes a day to combat hair loss. He also uses a portable red light-emitting device to combat pain.
“There is good evidence that red light can speed healing,” he says. “If I ever feel a minor injury from sports or exercise, this is where I put it.”
Johnson also stands in front of a UV lamp for five minutes in the morning, which he says improves his “mood, sleep and energy.”
However, there is little evidence to support the claims. While some laboratory studies show that red light can improve blood circulation, there are no high-quality human studies showing that it can reverse hair loss or combat skin problems.
“That sounds cool, but there’s little evidence to back it up,” says Dr. Hiva Fassihi, dermatologist at King's College London.
She also doubts that UV light has any major benefits. “I would recommend they just go outside and get it out of the sun,” she adds.