Could optimizing your sleep significantly extend your lifespan?

In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome.

Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate.

But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.

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Timecodes

00:00 No.1 anti aging hack

02:05 Quickfire questions

04:01 Bryan’s longevity protocol

06:20 Biological age markers

08:16 How to measure aging

13:40 Can AI help stop aging?

18:50 What science can we trust?

21:40 Bryan’s self-experiments

25:40 The most surprising sleep discovery

31:20 The McDonald’s diet

34:10 How to self experiment

37:15 Transfusing his son’s blood

39:50 Fecal transplants

41:26 Is Bryan’s daily diet healthy?

46:30 Truth about vitamin supplements

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases 

Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews 

Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269

Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings

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Episode transcripts are available here.