Bryan Johnson's protocol is based on the concept that each organ ages at its own rate. Identifying an organ's accelerated biological age—like his "64-year-old ear"—allows for targeted interventions that can slow overall aging and prevent related issues like cognitive decline.

Small, incremental increases in daily walking have a disproportionately large impact on health. Adding just 1,000 steps (a 10-minute walk) can lower the risk of dying from any cause by 15%, reframing health improvements as highly accessible.

Beyond tackling fatal diseases to increase lifespan, a new wave of biotech innovation focuses on "health span"—the period of life lived in high quality. This includes developing treatments for conditions often dismissed as aging, such as frailty, vision loss, and hearing decline, aiming to improve wellbeing in later decades.

A 7-year study of healthy individuals over 85 found minimal genetic differences from their less healthy counterparts. The key to their extreme healthspan appears to be a robust immune system, which is significantly shaped by lifestyle choices, challenging the common narrative about being born with "good genes."

Not all fish oil is beneficial; polyunsaturated fats are prone to oxidation, which can be harmful. Consumers should consult third-party testers like IFOS and specifically look for a TOTOX (total oxidation) value under 10 to ensure the product is potent and free from rancid, inflammatory fats.

Contrary to popular belief, scientific studies on longevity indicate the most critical factor is not diet or exercise, but lung capacity and breath control. Practices that expand the lungs, like those used by yogis and deep divers, are paramount for physical and mental wellness and a longer life.

To significantly slow the progression of age-related macular degeneration, a leading cause of blindness, a surprisingly modest diet change is effective. Consuming just two servings of oily fish and 2.7 servings of green leafy vegetables per week reduces the risk of the disease advancing by 41%.

Chronic illnesses like cancer, heart disease, and Alzheimer's typically develop over two decades before symptoms appear. This long "runway" is a massive, underutilized opportunity to identify high-risk individuals and intervene, yet medicine typically focuses on treatment only after a disease is established.

Nutritional research shows that dietary diversity is a more critical health factor than simply eliminating animal products. People who consume 30 or more different kinds of plants and animals weekly are significantly freer from disease than even those on exclusively vegan or vegetarian diets.