The quest for a longer, healthier life can seem overwhelming, filled with complex diets and extreme routines. However, biohacker Bryan Johnson, who has dedicated years to optimizing his health, breaks it down into three foundational pillars that anyone can start implementing. He calls them “the three power laws of health,” and they focus not on drastic measures, but on mastering the basics of sleep, exercise, and diet.
The first and most important law, according to Johnson, is prioritizing sleep. He doesn’t just suggest getting more rest; he advises becoming a “professional sleeper.” This means setting a strict, non-negotiable bedtime and building a consistent routine to support it. To achieve this, he recommends eating lighter meals earlier in the evening, creating a gradual buffer between your last meal and bedtime, and avoiding stimulants like coffee. A wind-down routine that includes dimming lights and avoiding screens is also crucial to signal to your body that it’s time to rest.
The second pillar is a balanced approach to movement. Johnson’s formula is straightforward: aim for at least 30 minutes of intentional exercise daily. This could be anything you enjoy, such as swimming, running, biking, or strength training. Just as important is breaking up long periods of sitting. If you have a desk job, make a point to stand up and move for a few minutes every half hour. This combination of dedicated exercise and consistent daily activity is key to maintaining vitality.
The third pillar, diet, is the most complex but can be managed with smart strategies. Johnson recommends adopting a Mediterranean-style diet rich in healthy fats and proteins. More importantly, he suggests using strategy over willpower. This means making decisions ahead of time, like not buying unhealthy snacks at the grocery store, so you aren’t tempted in a moment of weakness. He also advises against overeating and cautions against smoking and excessive alcohol. By focusing on these three core areas, Johnson believes anyone can make significant strides toward a longer, healthier life.
