Speaking on The Louis Theroux Podcast, tech billionaire and follower of the so-called ‘Don’t Die’ movement, Bryan Johnson, has revealed how he decides what foods he consumes. While Theroux called it ‘strictly controlled’, Johnson defended it as ‘delicious’.
Earlier this year, Johnson released a Netflix documentary – Don’t Die: The Man Who Wants To Live Forever – following his ultimate (some may say extreme) pursuit of longevity. His methods to defy ageing have included monthly plasma transfusions from his son, all-over skin laser treatment and 54 supplements a day. But something he’s regularly hailed on his anti-ageing journey? Diet and nutrition.
We already know that Johnson has long followed a plant-based diet. With a focus on superfoods (think broccoli, cauliflower, black lentils, ginger, berries, nuts, seeds), Johnson’s approximate daily calorie intake is 2,250 (that’s 10% less than the NHS recommendations for the average man) – and protein, carbs and fat make up 25%, 35% and 40% of his diet respectively.
How Does Bryan Johnson Choose What to Eat?
Now, however, he’s provided more detail on how exactly he chooses what to eat. ‘Every calorie that enters my body has to fight for its life. It must have a specific job. If it doesn’t, it doesn’t enter my body. So, I never consume a calorie that is not purpose driven inside the body,’ he explained on Theroux’s podcast.
Sceptical, Theroux uses the example of a fish finger sandwich: ‘I like fish finger sandwiches, for example, which I think aren’t the worst thing in the world to eat. I sometimes put a little cheese on there. It’s on brown bread or wheat bread. But if you were at my house and I said, “Hey Brian, I’m making myself a fish finger sandwich. Do you want one?” What would you say?’
Would Bryan Johnson Eat a Fish Finger Sandwich?
Johnson said he would politely decline and ask for a cup of tea instead. However, keen for some context on this hypothetical fish finger sandwich scenario, Johnson asked Theroux whose home they would be at. If at Theroux’s abode, Johnson added that he would have planned ahead ‘because I wouldn’t expect you to have the foods I would consume, and I wouldn’t put myself in a situation where I’m just randomly choosing something to eat’.
While elements of Johnson’s diet are objectively healthy, experts have expressed concerns around balance and sustainability – and potential over-reliance on supplementation. His carbohydrate intake is also on the lower side. The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories and the NHS says starchy foods – such as potatoes, bread, rice, pasta, and cereals – should make up just over a third of the food you eat.
Similarly, the British Heart Foundation highlights that incorporating carbs in every meal will help keep muscle energy levels topped up. One scientific study published in The Lancet Public Health found that a low-carb diet could shorten life expectancy by up to four years. Scientists followed 15,400 people over 25 years and concluded that those who got 50-55% of their energy from carbohydrates had a slightly lower risk of death compared with lower and higher-carb groups. Balance, it seems, is key here.
Is Bryan Johnson’s Approach to Nutrition Healthy?
Johnson reportedly spends £1.6 million a year on his overall anti-ageing routine. Admittedly, it seems he has seen some improvements. According to his online ‘Blueprint’, he’s in the top 1% for multiple health markers, including muscle mass function, bone mass, sleep, inflammation, and cardiovascular health.
However, the science behind all this, particularly in a long-term health context, remains largely unknown. While incorporating elements of Johnson’s diet into your own could reap positive health benefits, it’s all about what works for you and your lifestyle, and not underestimating the power of balance.
It’s all relative, as Theroux highlighted when he said to Johnson: ‘You at your lowest resembles me at my medium ebb. You know what I mean? Like, it’s not like, “I was drinking two bottles of vodka, and I would smoke crack and then I’d go out and find hookers, and then I was rolling around in the gutter.” You were just eating brownies in the kitchen.’
Hannah Bradfield is a Senior Nutrition Writer across Women’s Health UK and Men’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.
She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.
A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
