Bryan Johnson’s Secrets to a Longer Life: 3 Habits He Never Touches

Bryan Johnson is an American business owner and “biohacker” who is spending a massive amount of money—over $2 million every year—to try and live longer and stay young. His life is a blend of extreme scientific health experiments, strict routines, and mental focus, all aimed at slowing down his aging process.

Johnson believes that to achieve a healthier, longer life, it’s just as important to avoid bad habits as it is to practice good ones. In a conversation on the Sprout Podcast with William Rossy, Johnson revealed that staying away from certain harmful habits is the true foundation of his longevity success.

The Science Behind His $2 Million Lifestyle

Bryan Johnson’s journey, called “Project Blueprint,” is more than just expensive treatments. It’s a complete, data-driven system that combines advanced science with unbending discipline. He has a full-time team of doctors and scientists who track every detail of his body.

He uses sophisticated tools like AI diagnostics and daily health monitoring to understand exactly what’s happening inside him. His daily routine includes:

• Custom Nutrition: Eating a very precise diet designed specifically for his biological needs.
• Perfect Sleep: Tracking and optimizing his sleep every single night.
• Daily Exercise: Following strict, regular workout plans.
• Medical Balance: Managing his hormones and health markers under constant medical supervision.
• Mindfulness: Practicing meditation and mental focus for better brain health.

Johnson makes it clear that these good habits are not optional; they are the bedrock of his goal to be biologically younger than his actual age. His core belief is simple: a longer life is something you earn through science and constant self-discipline.

Bryan Johnson on Society’s “Toxic Habits”

During the interview, Johnson argued that modern life often encourages people to adopt habits that secretly destroy their long-term health.

He stated, “We have been trained poorly with habits, and society has trained us with false narratives.”

He points out that things like staying up late looking at screens, dealing with non-stop stress, eating unhealthy foods, and sitting too much are all considered “normal” today, but they actually speed up the aging process. His personal health mission is also a challenge to the cultural norms that favor burnout over a healthy balance.

The 3 Worst Habits Bryan Johnson Avoids

Johnson names three common habits that he believes are the most damaging things a person can do to their body and mind. He strictly avoids all of them for maximum longevity:

1. Smoking — The Ultimate Health Destroyer

Johnson is firm that smoking is the single most damaging choice anyone can make.

“Smoking is the worst thing you can do for your body,” he declared.

The scientific evidence fully supports this. Smoking is a direct cause of cancer, heart disease, and lung problems. For Johnson, completely avoiding tobacco is the absolute first step toward a long life. He sees not smoking as a biological rule because even a little bit of exposure dramatically speeds up aging at a cellular level.

2. Sedentary Lifestyle — The Silent Aging Accelerator

Johnson stresses that the second worst thing is not exercising.

“Not exercising is the second worst thing you can do,” he emphasizes.

In today’s world, where people spend most of their time sitting and looking at screens, physical inactivity is a silent health crisis. Johnson fights this by making movement non-negotiable. His daily exercise includes:

• Strength-building workouts.
• Cardio (heart-pumping) exercises.
• Stretching and flexibility training.
• Outdoor activity to get sunlight.

He calls movement the engine of long-term health. Regular exercise improves blood flow, keeps hormones balanced, and keeps the mind sharp, helping the body stay functional for decades longer.

3. Chronic Stress and “Doom-Scrolling” — The Mind’s Enemy

Johnson makes it clear that longevity is not just physical; it’s also mental.

He strongly warns against constant, high-level stress and a specific modern addiction he calls “doom-scrolling,” which is the habit of endlessly looking at negative or fear-inducing news online.

“Stress is non-stop. You are constantly doom-scrolling,” he noted.

Johnson’s solution is to practice mindfulness, take breaks from digital devices, and control his exposure to screens. By clearing his mind of digital noise and chronic worry, he keeps his emotions stable, which is crucial for both mental and biological longevity.

The Big Takeaway: Discipline Over Dollars

Johnson continually stresses that having millions of dollars isn’t enough to buy health. What truly matters is discipline, consistency, and awareness of science.

“You have to fight against the culture that encourages staying up late, endless screen time, and constant stress,” he advises.

His strategy is focused on prevention—eliminating the bad habits before they can cause sickness. From optimizing every minute of his sleep to controlling every bite of food he eats, every choice he makes is deliberate and backed by data.

While many people focus on his huge budget, Bryan Johnson’s most important message is about living mindfully. He believes everyone, rich or poor, can start living longer and healthier by:

• Avoiding toxic habits like smoking and excessive sitting.
• Making rest and recovery a high priority.
• Eating healthy, nutritious foods.
• Protecting their mental peace from constant digital stress.

His goal is a future where all humans live longer, healthier, and more conscious lives, not just through new technology, but by making better choices every single day.