At last, we tested sauna for longevity. I’m dropping my sauna protocol and explaining why they are definitely worth the hype. Plus, hear about my first time ever stepping into one, and why it was one of the most difficult — but rewarding — protocols I’ve ever done.

Connect: 

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram:  https://www.instagram.com/bryanjohnson  

TikTok:  https://www.tiktok.com/@_bryan_johnson_

Chapters

00:00 – First Impressions of Sauna

01:30 – Assessing the Sweat Response in Kate and Bryan

03:00 – Why Sauna? The Science Behind the Heat

05:20 – How Sauna Mimics Exercise

08:30 – Early Biomarker Changes with Sauna

12:00 – Protocol Design & Measurement Strategy

15:30 – Bryan’s Difficulties Starting the Sauna Protocol 

18:00 – Why Bryan Ices His Testicles in the Sauna

21:00 – Electrolyte Loss & Cramping

24:30 – Dry vs. Wet Sauna

27:00 – Practical Home Sauna Protocol

30:00 – Groups Who Shouldn’t Use Sauna

33:00 – Unexpected Effects of Sauna and Areas to Explore

38:00 – Skin Exposure & Sauna Material Safety

42:30 – Sauna Hygiene & Post-Sweat Protocol

45:00 – Measuring Sweat Toxins

47:30 – Kate and Bryan’s Personal Sauna Habits

49:00 – Sun Damage and Skin Aging with Teens

54:00 – Protocol as Part of a Broader Mission

Dr. Mike Israetel is back. We’re talking about deep work, sharing a brain with AI, strategies for creativity, and how money and fame changed our lives, for better and worse.

About Dr. Mike: 

Dr. Mike Israetel is an expert in the field of fitness and performance. He’s served as a professor at Lehman College, Temple University, and the University of Central Missouri, teaching exercise science courses focusing on nutrition, strength, and hypertrophy. Learn more at: http://rpstrength.com/mike

Connect: 

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram:  https://www.instagram.com/bryanjohnson  

TikTok:  https://www.tiktok.com/@_bryan_johnson_

Chapters

0:00:00 - Deep Work

0:01:22 - Why Bryan Quit Flying

0:03:36 - Flow States

0:06:03 - ChatGPT & Edibles

0:08:49 - Dr. Mike’s Creative Process

0:14:36 - Everyone’s Creative Triggers 

0:20:09 - Messaging Overload

0:25:28 - Fame & Money

0:34:00 - Does Money Make You Happier?

0:39:01 - Fame vs Fortune

0:50:23 - Cancel Culture

0:57:02 - Gratitude, & Identity

1:03:02 - Friendship & Fame

I’ve become the worlds healthiest human. Today I’m sharing more on my longevity protocols and biomarker testing and why that’s an essential piece of the Don’t Die movement. We’re also getting into sperm health and why it’s important to keep your testicles cool. 

Connect: 

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram:  https://www.instagram.com/bryanjohnson  

TikTok:  https://www.tiktok.com/@_bryan_johnson_

Chapters

0:00:00 - Today's Topics

0:04:45 - 1: The Decline of Global Sperm Health

0:08:45 - 2: Bryan’s Metrics and Above-Average Results

0:15:00 - 3: Sperm Health Reveals What?!?

0:19:20 - 4: Sauna, Ice, and Testicle Cooling 

0:24:15 - 5: How to Improve Sperm Health

0:30:10 - 6: What Bryan’s Markers Actually Prove

0:35:30 - 7: A Deep Dive into Bryan’s Full Biomarker Testing

0:41:00 - 8: Oral Health, Attachment Loss, and Gum Therapy

0:47:00 - 9: What does 'Most Measured Human' mean?

0:53:30 - 10: Aging Speed, Inflammation, Testosterone

1:07:00 - 11: Where Bryan’s Protocol Needs Improvement

1:12:40 - 12: Viewer Feedback, & The Future of the Podcast

If you’re worried about “dad bod,” listen up. We’re discussing a new study among mice. We review the new data behind dad bod and how you can prevent it. We also dive into bone health and why you should care, and the healthiest way to get your protein.   

Connect: 

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram:  https://www.instagram.com/bryanjohnson  

TikTok:  https://www.tiktok.com/@_bryan_johnson_

Chapters

0:00 - What Is Dad Bod & Why It Matters

0:56 - Fat Cells, Testosterone & Evolution

4:44 - Culture & Aging

9:01 - Sleep, Exercise & Diet Insights

10:01 - Bone Density & Biomarkers

15:01 - Bone Health 101

18:01 - How to Rebuild Bone 

23:21 - Weight-Bearing Exercise

26:00 - Nutrients That Support Bone Health

31:02 - Creatine & Calcium

35:45 - Protein Deep Dive

47:00 - Why Bryan Doesn’t Eat Meat (And Why That Triggers People)

Is it better to work out at night or in the morning? A new WHOOP study covers new data on evening exercise. Kate, Mike and I also share why lowering your resting heart rate (RHR) may be one of the most powerful strategies for longevity and overall health. 

WHOOP Study: https://www.nature.com/articles/s41467-025-58271-x

Connect: 

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram:  https://www.instagram.com/bryanjohnson  

TikTok:  https://www.tiktok.com/@_bryan_johnson_

Chapters

0:00 - Intro

0:58 - New Whoop Study

13:30 - Exercise vs Sleep

16:04 - Is Resting Heart Rate The Most Important Biomarker?

28:50 - How To Lower Resting Heart Rate?

40:36 - Building A Wind-Down Routine

45:44 - What’s A Good Resting Heart Rate?

There’s a new treatment for longevity — one you probably haven’t heard of before. I review my experiments with hyperbaric oxygen therapy (HBOT) and how it dramatically transformed my biomarkers. We’ll also cover the ways air pollution shows up in your body, something I experienced firsthand while traveling in India.  

Links and Studies 

Analyzing India’s Air Quality: https://x.com/bryan_johnson/status/1863474991142236217

https://x.com/bryan_johnson/status/1864091348179222955

Bryan’s HBOT protocol + results: 

https://x.com/bryan_johnson/status/1861085751024484459

https://x.com/bryan_johnson/status/1902044120807567436

Connect: 

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram:  https://www.instagram.com/bryanjohnson  

TikTok:  https://www.tiktok.com/@_bryan_johnson_

Chapters

0:00 - Intro

1:02 - Hyperbaric Oxygen Therapy (Bryan's Results)

15:37 - India's Air Pollution

23:58 - Air Quality Protocol

29:49 - Have A Plan

What’s the truth when it comes to creatine? And which sleep tracker gets you the best results? Blueprint co-founder Kate Tolo and Blueprint Chief Medical Officer Dr. Mike Mallin join me to discuss the science behind some of the hottest wellness topics to find out which ones are actually worth your time.  

UNSW Creatine study: https://www.unsw.edu.au/newsroom/news/2025/03/sports-supplement-creatine-makes-no-difference-to-muscle-gains-trial-finds

Andrej Karpathy’s sleep tracker study: https://karpathy.bearblog.dev/finding-the-best-sleep-tracker/

Connect: 

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram:  https://www.instagram.com/bryanjohnson  

TikTok:  https://www.tiktok.com/@_bryan_johnson_

Chapters

0:00 - Intro

0:41 - 1: Welcome to the Don't Die podcast

2:52 - 2: Dr. Mike’s experience as an ER physician

7:32 - 3: Difference between America and New Zealand ER

9:38 - 4: Dr. Mike on using ChatGPT 

13:00 - 5: New study on creatine effectiveness

18:40 - 6: How much creatine to take per day

24:33 - 7: Body awareness

29:33 - 8: Blueprint protocol’s limit in slowing aging

30:57 - 9: Andrej Karpathy’s sleep monitor study

36:10 - Conclusion

Just how bad is Trevor Wallace’s comedy career for his body? Comedian and host of the podcast “Stiff Socks” talks about his life on the road. I offer Trevor some practical tips to help him look and feel his best. 

Connect: 

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram:  https://www.instagram.com/bryanjohnson  

TikTok:  https://www.tiktok.com/@_bryan_johnson_'

Chapters

0:00 - Intro

1:01 - 1: Trevor's Leftover Pasta Breakfasts

4:34 - 2: The Convenience Trap

7:23 - 3: My Practical Health Advice

10:45 - 4: Sleep, Stimulants & Recovery Protocols

14:24 - 5: How to Build a Wind-Down Ritual

19:56 - 6: Plasma Transfusions & Family Experiments

21:00 - 7: Trevor’s 'Biological Age' Test Results

Fitness expert Dr. Mike Israetel shares his take on artificial intelligence, what to consider before trying steroids, and his experience dealing with haters. Dr. Mike Israetel is an expert in the field of fitness and performance. He’s served as a professor at Lehman College, Temple University, and the University of Central Missouri, teaching exercise science courses focusing on nutrition, strength, and hypertrophy.

Learn more about Dr. Mike: http://rpstrength.com/mike

Connect: 

X: https://x.com/bryan_johnson

YouTube: https://www.youtube.com/@BryanJohnson

Instagram:  https://www.instagram.com/bryanjohnson  

TikTok:  https://www.tiktok.com/@_bryan_johnson_

Chapters

0:00 - Intro

0:58 - 1: How Mike deals with online fame

8:38 - 2: The future of fitness

18:24 - 3: Why Mike started bodybuilding

21:33 - 4: Mike and his wife’s love story

23:42 - 5: Steroids & side-effects

31:33 - 6: Advice to young people who want to try steroids

40:18 - 7: How “Don’t Die” works

49:38 - 8: AI is getting smarter than us

56:49 - 9: How to plan for the future

59:56 - 10: Mike’s 'biological age' results

1:09:51 - 11: Feedback from Mike

1:18:30 - 12: First meeting

1:25:39 - 13: Should we arm wrestle?

1:36:16 - 14: How Bryan handled his depression

1:40:39 - Conclusion

The Bryan Johnson Podcast is ushering in a new era of being human. In this podcast I am joined by longevity physician Dr. Mike Mallin, my co-founder Kate Tolo, and the occasional guest. We discuss the science-based protocol to help you become your best self. Join us on this journey. New episodes releasing weekly.