1. Sleep 2. Exercise 3. Diet
What Bryan Johnson Says Matters Most
Bryan Johnson, the biohacker behind Project Blueprint >, has some clear takes on what keeps us thriving—sleep, exercise, and diet. He doesn’t rank them like a leaderboard, but his life and words hint at why sleep might edge out exercise, and why exercise often steals the spotlight over diet. Let’s unpack it.
Why Sleep Beats Exercise
Johnson’s big on sleep—calls it the foundation of everything. Without it, he says, you’re sunk before you start. He’s learned the hard way: back when sleep was rough, he couldn’t resist late-night snacks—think cookies at 7 p.m. Now, with a dialed-in routine (early bedtime, cool mattress, no screens), he’s unstoppable. It’s not just about feeling rested—sleep gives him the willpower to hit the gym or stick to his goals. Miss it, and exercise? Forget it.
He sees sleep as the reset button. It sharpens your mind, keeps your body humming, and sets up everything else. Exercise can build you up, but sleep makes sure you’re not running on fumes. His nights are sacred—lights out by 8:30 p.m., no food past morning. It’s his non-negotiable, even over his daily workouts. “Sleep decides if you’ll even show up,” he’s hinted online. Point: sleep’s the boss.
Why Exercise Outshines Diet
When it comes to exercise versus diet, Johnson leans toward the sweat. He’s not saying food doesn’t matter—his vegan meals are meticulous, packed with veggies and dialed to fuel him—but exercise is where he sees the real magic. It’s the engine driving his longevity quest. He does an hour or so daily—think step-ups, lifts, stretches—hitting every muscle to keep his body young and sharp.
For him, exercise isn’t just about looking good—it’s about what it does long-term. He’s big on staying mobile, strong, and balanced, stuff food alone can’t touch. Diet’s a supporter—his “Nutty Pudding” and greens keep the tank full—but exercise is the star that moves the needle. He’s tweaked his meals plenty, but the workouts? Non-stop, every day. It’s less about counting calories and more about building a body that lasts.
He’s said it himself: don’t overeat, don’t skip the gym. Exercise gets the louder cheer because it’s the active piece—diet’s the quiet assist. Sleep keeps him going, but exercise keeps him growing.
I’m not a lunatic like Bryan, what do I do?
Personally, I would simply start by sleeping… a lot. As Johnson points out, if you don’t have the energy to workout you won’t. My hunch is that if you have the energy, you’ll probably seek out ways to get rid of it - which might lead to working out. Then, after you workout and eat some junk food, you’ll feel sluggish. Assuming you don’t like how that feels, you’ll get a good night of sleep, maybe workout again, and remember to eat something better for you (I say stick with the meat).
Keep livin’