Bryan Johnson’s Down To Earth 10 Step Guide To Improved Longevity in 2026

It’s a new year, which means new opportunities to improve your health. Yet, where do you start?  Longevity biohacker and centenarian wannabe Bryan Johnson has a few easy to follow practical tips on how you can have a healthier and improved 2026. Granted, his methods to date have definitely been controversial and unconventional. Yet surprisingly, the latest advice he has been sharing, doesn’t require you to have millions in your bank account, or to live in abnormality. These latest ideas may be exactly what you need to achieve optimum longevity in 2026.

Boost Your Longevity in 2026 with Bryan Johnson

1. Eat your last meal four hours before bed

What you eat may be just as important as when you eat this year, especially if you time your last meal of the day with your circadian rhythm.

Your circadian rhythm (or biological clock) is influenced by your body’s production of melatonin, yet eating too late at night can result in a blood sugar spike. Why? Because melatonin reduces insulin release, eating late at night only results in higher blood glucose spikes, but it may also increase the risk for type 2 diabetes.

To improve your evening dietary habits, it’s advisable to enjoy your last meal at least two to three hours before bed, preferably four, as it takes that same amount of time for food to digest properly.

2. Turn off screens 30 minutes before bed

Once again, your circadian rhythm is incredibly vital for your longevity, and your phone habits are another factor that may interfere with it.

Thanks to the blue light emitted from your devices, your brain is tricked into staying alert and awake, which delays the body’s release of melatonin and thus affects your sleep hygiene. Poor sleep hygiene is one of the worst things for your longevity, so stay clear of any and all devices 30-60 minutes before bed. Rather, opting for journaling, meditation, or immersing yourself in a good podcast – or a bath – is the best way to go.

3. Use red/amber light before bed

As mentioned, blue light is not your friend – especially if you want to sleep and age well, which is why Bryan Johnson recommends using red or amber light before bed.

According to a small 2023 study published in Frontiers in Psychiatry, red light exposure an hour before bed resulted in participants falling asleep faster and sleeping more soundly when compared to those under white light. As it is less stimulating, investing in a red light lamp can support a healthier night’s sleep.

What’s more, red light has also been found to support muscle recovery, heart health, and even improve your skin.

4. Read a book 10 minutes before bed

A book a day won’t only keep the doctor away, but it can also improve your sleep.

As opposed to mercilessly scrolling on social media, reading a book 10 minutes before bed allows your brain to unwind and decompress, which ensures that you fall asleep quickly and enjoy a deeper rest. That said, it’s best to read some light fiction, as anything emotionally intense may make it harder to fall asleep.

5. Stick to your bedtime

A big rule of sleep hygiene is to maintain routine, which is why Johnson advises that you go to bed at the same time every night.

Sticking to your bedtime routine helps your body regulate its circadian rhythm, which we know is essential for sleep health and, in turn, longevity.

6. Expose your eyes to light after waking up

Once again, highlighting the importance of regulating your circadian rhythm, exposing yourself to sunlight as soon as you wake up is a great way to reset your body’s clock.

Not only does it ensure that you remain alert and awake during the day, but sunshine can also trigger the body’s release of the feel-good hormone serotonin, improving your mood and boosting your focus for the day. In the case that you’re waking up to a cloudy day, Johnson suggests using a 10k lux light, which is a UV-free light therapy lamp that mimics natural sunlight to combat the winter blues.

7. Take a 10-minute stroll after a meal

If you really want your nutritious meal to go far, then taking a quick stroll would be a great way to go.

For one, it can improve digestion, reduce bloating and gas, and also contribute to better blood sugar control, as well as support cardiovascular health. After all, walking is one of the easiest ways to keep your heart fit and healthy.

8. Exercise for at least 20 minutes daily

No New Year’s resolution list is complete without a promise to be more active, and there’s a reason for that.

The body is designed to move, and a lack of movement translates to a higher risk of developing almost any disease or illness out there.

Whether it’s HIIT, dancing, gardening, or even walking after a meal, staying active is one of the best things you can do for yourself this year.

9. Follow a healthy diet and avoid junk food

Yes, even in 2026, you are still what you eat.

The best diet for 2026? Plant-based and rich in nutrients, whilst being free of alcohol and processed foods.

Whether it’s the Mediterranean diet or DASH diet, as long as you’re consuming fresh, whole foods like fruits, vegetables, fish, legumes, and lentils while staying clear of red meat, you can ensure a great and healthy diet. 2026.

10. Foster friendships and family bonds

If there’s one thing we learned during the 2020 global pandemic and subsequent hard lockdown, it’s that connections matter.

Blue Zones are five locations across the globe inhabited by centenarians, and one common theme across each location is how they prioritize relationships and connections.

A new year means a chance to join a new community, so whether it’s a book club, a running club, or your local gardening circle, fostering and strengthening connections can mean a healthier and much less lonely year.

Want to know more?

Healthy teeth mean a happier you, and for Bryan Johnson, living forever means ensuring that every part of his body is in optimal health, and that includes his teeth. As such, he shared an 8-step anti-aging guide for healthier teeth and the gums of a teenager.

References

 Main Photo Credit: Bryan Johnson on Facebook

@bryanjohnson_(2025). Instagram. Available at: https://www.instagram.com/bryanjohnson_(Accessed: 05 January 2026).

Pan, R., Zhang, G., Deng, F., Lin, W., & Pan, J. (2023). Effects of red light on sleep and mood in healthy subjects and individuals with insomnia disorder. Frontiers in Psychiatry, 14, 1200350. https://doi.org/10.3389/fpsyt.2023.1200350