Check out Takumi’s NEW English youtube channel🎵

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ChatGPT Gets a Shopping Feature!

【Biological Age: 18】
The 47-Year-Old Tycoon Who Invests ¥300 Million a Year in Reversing Aging!
Anti-Aging Secrets from Bryan Johnson — Sleep, Diet, and Exercise That Defy Time

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🔵【Overview】

Bryan Johnson (47) is a tech entrepreneur who seems to have cracked the code to youthful living. Through his ambitious "Blueprint Project," he spends approximately ¥300 million annually on a scientific and strategic approach to age reversal.
・Skin age: 28

・Heart age: 37

・Lung capacity: 18

・Ear age: 64 (due to sound-related damage)

🔶【Overall structure】5 Key Pillars of his routine

Sleep
Diet (Fasting + Food choices)
Exercise (Strength + Cardio)
Supplements（NMN・Melatonin etc.）
Biological Age Testing and Its Meaning

🛌 1. Sleep：The Foundation of Youth and Health

Quality sleep is Johnson's top priority.
Example of some of his habits：
- Bedtime at 8:30 PM, wake between 4:30–6:00 AM (minimum 8 hours)
- Sun exposure within 15–30 minutes of waking to reset circadian rhythm
- Last meal taken 9 hours before sleep
- Supplements melatonin, which declines with age
What to avod：
- Blue light → no screens 1 hour before bed
- Caffeine and alcohol

🍽 2. Diet：Strategic Fasting and Carefully Selected Foods

◉Fasting

One meal a day between 6:00–11:30 AM
19-hour fasting window activates autophagy, cellular regeneration, and prevents metabolic disorders

◉ Key foods (examples)：

Super Veggies: Cauliflower, broccoli (antioxidant and immune-boosting)
100% Cacao Dark Chocolate: Great for the heart and brain
Extra Virgin Olive Oil: His #1 food choice — antioxidant, beautifying, and vascular protection

◉ Foods to avoid：

White bread, processed foods, refined sugars (which spike blood sugar, cause inflammation, and reduce focus)

🏋️‍♂️ 3. Exercise：Fully body workouts 5-7 times a week

◉ Strength training：

Exercises: Leg raises, oblique touches, band pull-aparts (approx. 1 hour per session)
Goals: Boost growth hormone and testosterone, increase metabolism, support rejuvenation

◉ Cardiovascular exercise：

Daily aerobic cycling to improve heart and lung capacity, leg strength, posture, and prevent knee pain
Priority on injury prevention

💊 4. Supplements: Strategic Enhancements

Johnson takes over 100 pills daily from more than 40 types — though mainly for experimentation.
Not necessary for the average person, but helpful on top of a strong foundation.

◉Key Supplements：

NMN (Nicotinamide Mononucleotide): Precursor to NAD, vital for cellular energy and anti-aging. One study showed a 90-day boost in NAD levels equivalent to a 16-year-old's.
Melatonin: Aids sleep quality. Though regulated in Japan, serotonin-boosting precursors like tryptophan are accessible.

🧬 5. Biological Age: The Real Health Metric

According to Johnson, "Age is just a number. What really matters is biological age."
Each organ has its own age, and with the exception of his hearing, he has successfully reversed most of them.
He emphasizes the importance of measuring your body's true age as a vital part of personal health management.

Extreme Longevity: The Billionaire Biohacker's Bold Lifestyle

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"Death Is a Choice" — A Radical Philosophy Backed by ¥200 Million a Year in Self-Experimentation

Founder: Bryan Johnson (tech entrepreneur; sold his payment company to PayPal for approx. ¥80 billion)
Investment: Roughly ¥200 million annually dedicated to reversing aging
Philosophy: “Death is optional” / “Autonomous self” — prioritizing data over emotion
Support Team: Over 30 medical professionals, led by Dr. Oliver Zolman

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https://claude.ai/public/artifacts/9469d9bd-8174-42f3-bb0d-fe192f4f64e9

In the era of rapid economic growth,

we believed: “Hard work pays off.”

In today’s world of widening inequality,
the idea of “Bloom where you're planted” no longer applies.

From “Someday Happy” to “Always Happy”

But what if happiness isn’t somewhere in the future—
What if it’s meant to be always?

True abundance is when
you are constantly fulfilled—
and overflowing from within.

HAVING

Cherish what you already have.

NOT HAVING

Bridge the gap between where you are and what you wish for.

What is your true desire?
What did you do yesterday?
Was it truly effective?
What should you do today?

Create a life map.

Draw the varying aspects and roles you have in your life

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1) Dreams/goals → 10X them

2) Problems/challenges (Why haven't you achieved them yet?)

3) This week's TO DO

What kind of life would make you say,
“This was the best life I could’ve lived”?

And if life didn’t go the way you hoped—
What would you regret most?

Draw your Life Map

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Open Chat " Life Map"

Get someone to support you.

The other day,
Mr. Fujimoto mentioned that he paid 10 million yen
to hire a 26-year-old task manager
to help manage his work.

Progress Check.
Even just 30 minutes a week
can move your life forward in a big way!

What will you take on this week?!
In coaching, it’s about digging out what already exists within you.

In consulting, it’s about providing information from outside of you.

I put it into ChatGPT!

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“Describe a day in your life where your future dreams have already come true.”
— Living freely and effortlessly
— A stylish and elegant lifestyle
— Surrounded by people you love
— No worries about money
— Perfect health
— A joyful life for your family
— Loved and respected by many
— Ongoing learning
— A life of growth and contribution

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The result?
It’ll blow your mind!

🌙【Stanford method: The Ultimate Sleep】--A logical and step by step summary

🔷Phase 1: Why is sleep important?

Sleep takes up about one-third of our lives, and it directly affects work performance, happiness, and health. Its key benefits include:
Its key benefits include:
- Organizing and consolidating memories
- Boosting the immune system
- Releasing growth hormones (linked to anti-aging)

🔷Phase 2：The Key Takeaway= "The First 90 Minutes" Are Everything

The first 90 minutes of sleep are when you enter the deepest stage of sleep. It’s the body and brain’s most effective recovery period.
This book calls it the “Golden 90 Minutes” and emphasizes optimizing this window as the single most important sleep strategy.

🔷Phase 3: How to Create the Golden 90 minutes--Master Body Temperature Control

✅Recommended action：

Take a bath 90 minutes before bed (make sure to soak, not just rinse)

✅Why It works：

Your body has two types of temperature: core temperature (organs and muscles) and skin temperature.
To enter deep sleep, your core temperature needs to drop.
A bath raises your core temperature temporarily, and your body later lowers it rapidly, triggering deep sleep via the homeostasis effect.
This helps to bring about sleep.

⚠️Things to avoid：

Don’t bathe right before bed — your body’s still too warm
Avoid wearing socks to bed — it traps heat, preventing cooling
If you prefer showers, take one 30–60 minutes before sleep

🔷Phase 4: 第4段階：その他の実践的ポイント

✅ How much sleep do you actually need?
- Ideally around 7 hours (no less than 6)
- True short sleepers exist but are extremely rare and genetically wired
✅ Debunking the “10PM–2AM Golden Time” Myth
- The popular idea that “sleep before midnight is best” is misleading
- What really matters: go to bed at the same time every night
- A consistent bedtime helps your body predict when to start deep sleep, enhancing the Golden 90 Minutes

✅Summary: Master the Golden 90 minutes, Master your life

Element	Insight
Sleep’s Importance	Foundation of performance, health, and happiness
Core Insight	The quality of the first 90 minutes matters most
Practical Method	Soak in a bath 90 minutes before sleep
Body Temperature	First raise it, then let it drop to enter deep sleep
Caution Points	Mind your shower timing, avoid socks, stick to routines
Sleep Duration	Aim for ~7 hours (never below 6)