The longevity entrepreneur Bryan Johnson operates under the bold premise that his generation is the first "who won't die". To achieve this goal, his team has "scoured the scientific literature" to construct the elite nutrition protocol, "Don't Die," where the fundamental rule is that "every calorie has to fight for its life". Bryan Johnson’s personal chef prepares three daily meals that adhere to strict criteria: using only the "most elite ingredients for longevity," meeting macros of 25% protein, 35% carbohydrates, and 40% fat, and strictly excluding detrimental components like sugars and fried foods.
Bryan Johnson's approach extends beyond ingredients to preparation. He ensures all cooking is done in stainless steel or ceramic pots to avoid the "forever chemicals known as PFAS" released by non-stick cookware, which can disrupt metabolism, hormones, and fertility. The meals are prepped to last three days, maximizing efficiency.
The Sweet Potato Curry: Fiber and Bioavailability One of the protocol's core recipes is the Sweet Potato Curry, which is built on high-fiber components like sweet potatoes, which, compared to regular potatoes, slow the absorption of natural sugars, thereby reducing blood sugar spikes and promoting prolonged satiety. Avocado oil, with its higher smoke point, is preferred for cooking to form "fewer toxic carcinogens". A key longevity hack in this dish involves combining turmeric and black pepper. Black pepper contains piperine, which slows the breakdown of curcumin in the gut and liver, making the turmeric's antioxidant, anti-inflammatory, and metabolic benefits "last longer". Macadamia nut milk provides creaminess and is valued for its monounsaturated fats, which can help lower blood sugar and "bad cholesterol".
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The Green Smoothie: A Fiber-Rich Palette Cleanser Bryan Johnson also details his Green Smoothie, which he calls a "summertime palette cleanser". Crucially, the smoothie retains the natural fiber content of the fruits and vegetables because the solid parts are blended, not removed as in juicing. This fiber is vital for regulating sugar absorption, feeding the gut microbiota, and preventing inflammation. The smoothie includes elite ingredients chosen for specific benefits: pomegranates, which have unique polyphenols that protect cholesterol from oxidation and improve blood flow; dark cherries, which are rich in melatonin for better sleep and unique polyphenols for cardiovascular health; and hemp seeds, a great source of essential omega-3 and omega-6 fats, and an impressive 32% protein source.
The Roasted Vegetable Chickpea and Lentil Bowl: Activating Anti-Cancer Compounds The third staple is the Roasted Vegetable Chickpea and Lentil Bowl, often described as the most satisfying dish. This meal utilizes a unique preparation step for cruciferous vegetables like broccoli and cauliflower: chopping them and allowing them to sit for 40 minutes before cooking.
This resting period activates the natural enzyme mirrosynise, which unlocks sulforaphane—one of the strongest anti-cancer compounds found in food, which also has potential sugar-lowering and detoxifying properties. Heat from cooking stops this process, so the waiting ensures the vegetables reach "maximum sulforaphane levels". The dressing centers on high polyphenol olive oil, which increases HDL (good cholesterol) and reduces several key markers of cardiovascular disease. The lentils themselves are highly valued, containing 18% protein and 16% fiber, with studies suggesting that consuming 10 grams of legume fibers daily lowers the risk of colon cancer by 32%.
For all three dishes, Bryan Johnson stresses that precise, intentional arrangements in plating are essential as they stimulate the appetite and encourage slower, more mindful eating, which ultimately improves digestion and nutrient absorption.
