Don’t Die with Bryan Johnson - TOKEN2049 Singapore 2024

let's all stand up yeah hands up in the air big breath in out one more time in out now touch your toes get loose guys hold your hamstring straight feel that tightness okay all right now's sit down by the way I just helped you guys not die there's a fog machine right here did you guys see this Mist at the 8 Minute Mark we turned it off so you were being bathed in this Mist it causes respiratory problem so you're welcome okay you guys we have so much to do in 20 minutes so for the first 10 minutes I'm going to talk about don't die and normally this conversation takes 2 hours I'm going to do it in 10 minutes so just know it's really fast I'm going to leave you with more questions you have answers but it's going to be a seed planted so you know what's going on and then the last 10 minutes we're going to get you [ __ ] sleep in order okay CU I know you're not sleeping well it's a bad situation okay are you open to this conversation okay great by the way how who slept for 5 hours last night okay that's bad 6 hours no let's actually go down four hours ah three two one who had eight good job okay great all right good starting point all right here we go 10 minutes really fast uh is GNA okay great there we are okay so a lot of people think about what I'm doing is about nighttime boners it is men who don't have my nighttime boners have a 70% chance of dying so data leads to informing us on how not to die but really what this is about in the larger picture is this is from situational d awareness. a someone at open AI where he's saying it's possible and maybe probable that AI models will be as good as the world's best AI researchers in 2027 so whether you're bullish or bearish on AI it's moving pretty fast maybe faster than we understand and so poses this question what do we do as a species when you're giving birth to Super intelligence it's the most important question we have as a species and when I look out in the world I don't see an answer that I like so when we contemplate this question what do we do well you can see we have a lot of opinions the US wants to do one thing China's got its own ideas India's Got Its thing the Republican Democratic party you have different groups everywhere all with different objectives different ideologies different approaches we don't really have a good answer other than we're stumbling through this thing so my hypothesis is no existing framework of human thought on how to organize Society is equal to this moment we don't have an answer not capitalism not democracy not socialism not Christianity not Islam not wokeism not not a single ideology actually has the answer I would propose to you that don't die is the answer and specifically don't die individually don't kill each other don't kill the planet and align AI with don't die that don't die is the most played game by every human every human on this planet every second of every day it is our zeroth order priority at every moment it is the single thing that every human on this planet agrees to and it's not don't die in 20 years it's don't die right now is the single thing we align upon so if you think about Humanity over the largest stretch of time like what what really drivve societal systems you know confucious was like hey there's Harmony in relationships and then Muhammad was like uh Buddha was like Hey life kind of sucks we should attach ourselves Muhammad is like we should submit to God Jesus was like I am the Son of God Adam Smith was like actually there's the Invisible Hand there's markets Marx was like actually it's class Warfare America was like hey we the people right so like these big philosophical Concepts that that rule very large swaps of people and my my H my hypothesis and proposition to each one of you is that these ideologies these Frameworks emerge to be co-equals with technology that are birthed and so if you just pose the question as we give birth to Super intelligence what would be the ideology that would actually be suitable to this moment and I'm suggesting this don't die don't die philosophically politically morally ethically socially spiritually don't don't die across the board to rebuild society and so for the past few years I've been holding these conversations I call them my don't die dinners and so typically it's like 15 to 20 people and we spend two hours going through a a series of thought experiments on how this possibly makes sense for us as species so I don't expect you to understand this out of the gate in fact I expect you to want to kill this idea through all these different vectors it takes time to be open up to these new possibilities but there we go seed planted cool so the uh invitation for each one of you is we just launched a Don't Die app this is an alpha mode it's buggy as hell but we have a don't die score it can pull data from any wearable and it gives you a daily number according to sleep exercise and motion throughout the day and it allows you to have a common framework of what is your actual score on a daily basis so there's a QR code here I think yeah so download it and join the community and then also the invitation is uh to create a don't die group IRL so we we're standing up a a directory tomorrow of don't die groups around the world if you're into health and wellness um there are groups that meet up to do activities like they go for uh a walk or there's philosophy groups or there's longevity groups we're trying to build don't die in real life new friends new community also people are building don't die in other verticals like you can say don't I school lunch like you can actually so smoking one cigarette cost you 11 minutes of Life same with a fast food mill a burger a shake and fries cost you 11 minutes of life you can numerically assign die values and this is what I've been doing for the past three years is I tried to measure the biological age of every organ of my body apply all the science and then measure on a routine basis how much I have slowed my speed of aging and reversed the Aging damage and so I become the most don't die person in human history through numerically quantifying Death at a molecular level you can take the same thought process and apply it to political systems like my district is the most don't die District in all the counties Singapore could say we are the most don't Dr country in the entire world uh you can use this framework in any aspect of life so if you're interested in this concept you want to build on top of it please be part of the community all right that is um that's don't die um we'll now move to sleep okay there's five things I want you guys to do to optimize for sleep and by the way what gives me credibility to talk about this topic I am a world champion Olympian sleeper I posted the best sleep score in human history eight months of perfect sleep using a wearable thank you I wanted to show that you can get consistent high quality sleep and so that was um a process of creating what I'm going to tell you tonight so rule number one is reframe your identity that you are a professional sleeper you're not a casual sleeper you don't sleep when you have time you don't sleep when you're done watching your movie you don't sleep when you're done with your events you sleep on time every day okay it's a true identity thing now to do this you've got to overcome the psychology that being a Founder should be martyrdom that you should skip sleep and that if you code all night and don't have your sleep that people are going to tell stories about you that you're amazing it's that's a bad idea okay sleep is the highest value thing you can do as a builder and to as a person okay so you are a professional sleeper have that identity number two is your last meal of the day is extremely influential in determining the quality of your sleep so if you go to bed at 10: p.m. have your final meal of the day at 8:00 p.m.

and then try 700 and then try 600 and then try 5:00 p.m. and work your way back you'll see that the longer window you have between your last last meal of the day and your bedtime the more your body will be able to Pro to to prepare yourself for sleep so my last meal of the day is 11:00 a.m. you don't have to do that you can do something much more reasonable I did that because the data took me there I tried a few hundred experiments and consistently as I move back the better my sleep so if I stop at 11:00 a.

m. I go to bed at 8:30 p.m. if my resting heart rate is 47 guaranteed perfect night sleep if I eat at 5:00 p.m.

my resting heart rate is going to be 56 and I will lose % of my Sleep Quality very reliable so professional sleeper eat earlier and lighter on your last meal of the day three is be consistent the body loves routine and it loves consistency so if your bedtime is at 10:00 try to be in bed roughly plus or minus 30 minutes when I was doing my perfect sleep I was in bed plus or minus 1 minute it was so precise when it when 8:29 came my biological systems would say we're ready it was just phenomenal I just drop into sleep uh number four is light in an environment is really important this light is awful like I came here I'm basically dying to give this talk today I got the fog machine right messing up my lungs I got the blue light here messing with my sleep but it's worth it to be here with you guys so so light so when you come off to the evening you want to avoid blue lights like lights in general so turn your screens off and generally try to turn the lights on the down in the house you want to be in like the 3500 range of Kelvin which just means you want to be in a warm light environment if you want to be really good be in red light so get a red light bulb put it in a lamp and just turn red light on you'll see it has this really amazing soothing effect on your body so be mindful that light has a dramatic effect on how your body is going to feel uh then number five that was number four um oh five is you need to have a wind down routine okay so when you wake up in the morning you probably have a routine like you do coffee or something windown routine is 1 hour every night before bed so I go to bed at 8:30 at 7:30 sleep Brian is now in charge of me so that means he's activated and at 7:31 a thought is going to come into my mind and say oh but wait a second I have a new idea about the following thing and I have to say thank you ambitious Brian we appreciate you very much you do great work also we are in sleep mode we are preparing for sleep and tonight we're going to get a great night sleep so we have all day tomorrow to address this and and ambition Brian will say but are you sure yes we have this and then one minute later it's like oh but wait a second you had that conversation today you probably offended that person they probably hate you thank you Brian we appreciate your observation we have all day to resolve this tomorrow but the key is you know this happens you get to the end of the day and you're ruminating on all these ideas like all the good things all the bad things you're stressed out you're replaying the moments that carries over into making your nervous system very excitable which means when your head hits a pillow you just Loop if you spend that hour before bed winding yourself down so first setting priority straight that your sleep mode is activated then secondarily is do something like read a book go for a walk meditate breath work something that calms your body so you're ready for sleep okay those five things right who is in to do this oh man that sucked so that was so bad who's in this yeah okay turn to your neighbor look them in the eye and say I promise you from this day forward I am a professional sleeper do it do it every one of you okay stop stop that was [ __ ] half ass you right there you guys that was so that was so half ass let's see it look at each other and be Earnest say it there we go there we go one more time do it okay cool you guys can do it I believe in you and you will make a world you'll make the world a better place when you are all sleeping very well all right we have 6 minutes left let's do some uh Q&A what's on your mind to go and talk about y what's up what's the best way to get started on your stack oh yeah so so blueprint has products I don't talk about it because I don't want to sell stuff I am here to make you guys your best people uh if you want to check out my blueprint stuff like you can find it online but I don't want to confuse I am here legitimately to make you a better human not to sell you stuff thank you friend how to get a good sleep when you have a small child so yep I have three kids and so kids are very responsive so I would sit the kids down and say kids we are a family of sleep we go to bed on we go to bed on time right hand out gold stars but like the parents too like the parents are the worst examples right the parents stay up late they eat bad foods they're drinking wine they're watching TV they're on their phones they're the worst examples so the entire family to say we are a family that sleeps and when you go to bed unless the house is on fire nobody gets up everyone's in bed and stays in bed and no one no one ever wakes anyone up in the morning so a family culture write down the rules put them on the wall give out gold stars everyone in the family gets it but be a family of sleep everyone follows the rules and it will work what is what's your thesis with your body what you're trying to achieve do do you have like a I going to go to above a 100 or something like that yes I'm I'm trying to reach age escape velocity So currently my speed of Aging is 64 which means over simplification I celebrate my birthday every 19 months so I'm pushing my how fast I age going down when I started at 1.01 so we've dramatically slowed down my speed of Aging meanwhile we've also like I we reduced my thymus age by seven years this this little organ behind your sternum so we're trying to basically get to a point where one year of time passes and I stay the same biological age yeah yeah so shift work it's actually really it's it's um in some countries it's classified as a class two carogen it's really bad uh it just messes with your systems that's why sleep is like the foundation of all things the body expects consistency and if you're doing that that change it just and some people have to do it which is sad but it really is bad so if you can avoid it please do how um how do you manage uh your sleep with jet lag and uh time zone changes yeah so I'm doing really well this is my third day in Singapore and so when you uh we when you land um I came from La you start the body off to say hey body we're in a brand new place and we're going to start the circadium rhythm today so work out immediately eat your food immediately take a supplements immediately like you're telling your body we are in a new time zone and we're going to like Kickstart this this entire process there's like small things I do I play with metal tonin I do some light therapy to try to modify it but generally if you just start your routine robustly you start pushing your body circadium Rhythm so by day three like I'm basically done with jet lag which uh it's like decent yes most fun part of your day my most fun part of the day being here right like this is amazing we're all together we're celebrating life we're alive like building stuff um it's just like the ability to connect on things we all love like I think it's um so much of society lacks a reason for like big picture stuff like what are we doing and to me don't die is like the coolest Endeavor ever because it's like we're going on a journey as a species into like some unknown land which you've never seen so this is for me thanks yeah well some of yeah so well someone live to a thousand alive today there's there's no reason why that couldn't be possible and this is the first time in human history where an intelligent person could say that with a straight face it's never been possible now we we don't know how to do it but like just the we we have CIS admin access to this ability to engineer atoms molecules organisms like we have the ability why couldn't we you have access to so much technology and and Lo sorry I'm over here uh and loads of things that a lot of people don't have access to uh a specializ super specialized equipment is there any technology that is available for everyone that you would recommend to do their own measurements of their own body uh liking their organs their skin their sleep what kind of tech would you recommend for people to buy yeah so so first there's the 80% of what I've achieved in my health so I have I potentially have the best biomarkers in the whole world potentially I don't know anyone in the entire world who has better bi biomarkers than me now they probably do they're just not measured but like we've been able to achieve like absolute top 1% Gentile in everything even for like 18year olds and so like what we've done actually works according to the data and the majority of those benefits are the basics so when you talk about sleep diet exercise like do those things you get the 80% of the benefit and like the tail and stuff like you know doing plasma with my son and like all that stuff like that's just like on the outliers but you don't need them so first just like know the power laws get you the yield and then number two is there's so many basic things you can do like for example everyone stand up real quick I'll show you an age test so stand up so what you want to do is you want to be on one foot so balance is a really important thing so choose whatever foot you want and then you got to close your eyes okay be careful look you might fall so choose your foot close your eye and try to stay upright this is a really important indicator of age so you should be able to to at least be there for about 13 seconds if it's less than that then your balance a little off all right you go ahead and sit down that's a good example uh like grip strength um is a really good one uh reaction time so there's like 15 to 20 lowcost easy to-do um measurements that tell you your biological age on all these different markers so it's actually really accessible low cost to find out where you're at but if you don't have the balance it's actually a big risk a big problem yeah here um so how do you celebrate New Year's Eve celebrate wins New Year's Eve oh New Year's Eve uh uh I celebrate then I go to about 8:30 p.m. so do do you ever get sick when's the last time you ever had a cold I never get sick I got covid but I never get sick do you believe there is such thing as a morning and night people because I I was waking up for six years of my life at 5:00 a.m.

to go to high school yeah and I never got used to it so I'm wondering do you believe there is such thing as morning people and night people yeah there's definitely a chronotype uh there was a definitely yes also there was a paper out last week that showed that people who get less than 50% of their sleep before 400 a.m. have like a 50 something per increase for type 2 diabetes so if you're a night owl just know like it's really important to get the majority of your like your deep and REM before that time point because it's it's not like the case that you can choose any time span there are some consequences of of changing that I think I'm out of time hi wa right yes there you uh some people genetically modify themselves and there are companies which are trying to enable that uh I'm not sure if you've done something I've probably seen one of your videos where you probably have experimented with some how do we know that if we follow some process how is it different like when you're doing it versus you're not doing it so I'm so sorry say it again so there are companies which genetically modify they they do have for these procedures where you can genetically modify themselves right um I'm not sure if you've done that but but if someone was to say that you know if I I do these things and supposedly works but they also genetic modify themselves yeah right so how do you how do you know the real difference is it really something which will how how will I me just following the process and not doing genetic modifications how that work for you two things one is I did my first gene therapy um last year and it dropped my speed of Aging by 10% so that was really encouraging and it actually wasn't a change the DNA it just changed the expression of a certain protein so cool that we're doing gene therapy now that's amazing uh number two is I created this competition called the rejuvenation olympics.com where when I started doing this stuff like all the headlines were like this eccentric billionaire um Prometheus Patrick baitman [ __ ] is doing this weird stuff right and it was really weird because like you take an athlete that sleeps really well and eats and they're like that's amazing and then I do it and they're like that's weird as [ __ ] and so I was like I need a new name for this I was like I'm a professional Rejuvenation I'm a professional Rejuvenation athlete that's what I am and I created a competition for a leaderboard uh to people so they can compete to see who has the lowest speed of aging and so uh it's up right now if you want to check it out um I'm like number like five or six right now I met the guy who's number two and guess what he does for his health nothing so sometimes people are just genetically gifted and that's what we're finding is that this is like the the story of like the person who LIF the 116 they're like my secret is you drink alcohol and smoke two secrett today right people like God damn it I knew it like that's not the story right like genetically they're just gifted and so we're we're finding these things now that there are certain people who do very well others have to work very very hard to achieve the same results so gene therapy is cool it will basically I think have a great effect for all of us that are not genetically gifted to have those kinds of benefits all right cool you guys thank you so much yeah last question yeah I have a question about liance man I'm really huge fan is it okay to take daily and uh should I withdraw maybe like after some time and is it okay to slightly overdose Lions M uh yeah so um one thing I we learned in doing blueprint is um the food system is like a dangerously contaminated like it's so bad and so we started testing all the stuff I was doing all the supplements all the food it's it's so contaminated and so um we found things like green tea for example like something like pretty benign we find very high levels of heavy metals and so uh the the point is be very careful about what you consume where possible try to find companies that published their certificate of analysis adjacent the product like do not believe anything any company says on marketing ever do not trust them look at the laboratory results and have them publish it and then you can feel safe but the problem is if you overdose on anything you could really be doing yourself harm like you may think lies m is great for you but anything in in too much excess uh so like we did that at blueprint for example we we created in everything we make we have a certificate of analysis adjacent to the product here's what the lab shows for the results so watch out for that and then number two um is we created a don't die certification where brands that actually test their stuff and show their coas have that brand and so we're trying to clean up the food system so that you can be confident because organic is okay but it doesn't really give you what you want okay guys thank you very much l hanging out with you and um prioritize your sleep join don't die and let's build the most amazing future in this part of the Galaxy be you guys