Entrepreneur Bryan Johnson, the founder of Project Blueprint, spends over $2 million a year on anti-aging therapies and supplements in his quest to keep his body biologically young. But despite his futuristic treatments, Johnson insists that true longevity comes from avoiding three common mistakes — habits that most people overlook but which science clearly links to faster aging and disease. (Rich Roll Podcast)
According to Johnson, the three life-shortening mistakes are:
Smoking
Not exercising (a sedentary lifestyle)
Chronic stress and excessive screen time (doom-scrolling)
Here’s how science backs up his claims.
1. Smoking: The Fast Track to Aging and Disease
Johnson says he completely avoids smoking because it “permanently damages the body’s repair systems.”
According to the Mayo Clinic, cigarette smoking kills around 480,000 Americans annually and shortens life expectancy by at least 10 years. Smoking harms nearly every organ in the body, increasing the risk of lung cancer, heart disease, stroke, and chronic bronchitis. (Mayo Clinic: Nicotine Dependence)
Even secondhand smoke can cause serious harm, raising the risk of cardiovascular and respiratory diseases.
In short, Johnson’s anti-smoking stance aligns perfectly with modern medical evidence: no longevity routine can overcome the damage caused by tobacco.
2. Skipping Exercise: The Silent Killer
Johnson believes that skipping physical activity is one of the most damaging habits. He trains daily to keep his body functioning like someone decades younger.
Research confirms his view. The Mayo Clinic warns that sedentary behavior increases the risk of heart disease, diabetes, obesity, and early death. Regular exercise improves circulation, supports healthy blood pressure, and slows down biological aging.
According to Healthline, even 30 minutes of moderate activity five days a week can extend lifespan and reduce chronic inflammation — one of the root causes of aging. (Healthline: Benefits of Exercise)
3. Chronic Stress and Doom-Scrolling: The Modern Age Trap
Johnson warns that constant exposure to negativity — through social media, news, and digital devices — floods the brain with stress hormones and speeds up aging.
Studies show that chronic stress accelerates cellular aging, weakens immunity, and increases the risk of depression and heart disease.
Excessive screen time is also linked to poor sleep quality, anxiety, and mental fatigue, all reduce lifespan over time.
By prioritizing mental calm and limiting digital overload, Johnson aligns with the growing consensus that mental health is physical health.
The Takeaway
Bryan Johnson’s multimillion-dollar longevity experiment often grabs headlines, but his core advice costs nothing:
Don’t smoke.
Move your body every day.
Protect your mind from chronic stress.
Johnson’s philosophy reminds us that while science can enhance longevity, discipline and daily habits remain the real foundation of a longer, healthier life.
