Bryan Johnson’s documentary, Don’t Die, highlights his extraordinary efforts to reverse ageing, blending personal insights with science.
Johnson’s highly regimented lifestyle shows that some impactful longevity practices, like quality sleep, are accessible to all.
The film delves into both his scientific pursuits and the personal relationships that shape his motivations.
Bryan Johnson’s Don’t Die: A Personal Philosophy Meets Science
Bryan Johnson’s Don’t Die explores his relentless pursuit of slowing ageing while grappling with the challenges of a controlled life.
One of the most striking moments comes when Johnson shares how he balances discipline with occasional spontaneity. For example, he attended a DJ Grimes party but still achieved a perfect sleep score by splitting his rest into two sessions. This moment underscores the documentary’s central question: how much control should we have over our lives, and at what cost?
A Blueprint for Longevity
At the core of the documentary is Johnson’s “Blueprint”—a health protocol he claims gives him the best biomarkers in the world. It combines:
Plant-based nutrition
Rigorous exercise
Advanced biohacking techniques
While the Blueprint reportedly costs over $300 per month, Johnson emphasises that many of its key principles, such as prioritising sleep, are free.
The Most Accessible Longevity Practice?
Johnson calls high-quality sleep “the single most powerful anti-ageing drug in the world.” Over eight months, he maintained perfect sleep by adhering to six habits he openly shares to inspire cultural change.
While his commitment to freely sharing knowledge is commendable, the financial barriers to replicating his full protocol remain a challenge. The documentary acknowledges this tension, presenting Johnson as an innovator whose methods are both groundbreaking and inaccessible to most.
Relationships and Motivation: Beyond Science
One of the most unexpected elements of Don’t Die is its exploration of Johnson’s personal relationships. Director Chris Smith examines Johnson’s connection with his son and father, revealing the emotional drive behind his pursuit of longevity.
This emotional layer humanises Johnson’s journey, making it about more than just biomarkers and numbers. His efforts to extend life are as much about leaving a legacy and deepening connections as they are about healthspan optimisation.
Criticism and Controversy
Not all agree with Johnson’s methods. Some critics in the documentary argue that his resources would be better spent funding clinical trials rather than focusing on personal experimentation.
Johnson’s response is unapologetically entrepreneurial: he believes sparking a cultural revolution in health habits is more impactful than clinical trials.
The Science Behind Bryan Johnson’s Protocol
Johnson’s health regime blends well-supported practices with experimental techniques:
Sleep: Strong evidence supports sleep’s role in improving immune function, cellular repair, and overall health (R)
Plant-based diet: Research confirms a nutrient-rich, plant-based diet reduces inflammation and oxidative stress. (R)
Supplements: Johnson incorporates a range of supplements to support longevity, including NMN (Nicotinamide Mononucleotide), a compound studied for its potential to boost NAD+ levels, which decline with age. By maintaining NAD+ levels, NMN may enhance cellular energy, DNA repair, and overall metabolic health, making it a cornerstone of his protocol (R)
Biohacking: Practices like red-light therapy show promise for mitochondrial health (R), while hyperbaric oxygen therapy remains controversial amongst the medical community. (R)
This mix of science-backed and experimental methods highlights the balance between innovation and evidence in his approach.
Cultural Shifts and Broader Impacts
Don’t Die explores Johnson’s belief that individual actions can ignite a global health movement. By promoting accessible practices like better sleep, reduced stress, and whole-food diets, Johnson’s message is clear: longevity is within reach for many.
A Message for the Elevate Audience
Johnson’s journey is a reminder that good health doesn’t need to come with a high price tag. Practices like prioritising rest, managing stress, and eating nutrient-dense foods are accessible and effective.
The real challenge? Not knowing what to do—but committing to doing it!
