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Bryan Johnson /dd

@bryan_johnson

Nov 26

Here is a Thanksgiving meal guide that will:

+ slow your speed of aging
+ increase your energy
+ improve your sleep
+ leave you feeling proud of yourself
🧵

Mushroom and Walnut Stuffed Acorn Squash

For the Squash:
- 2 medium acorn squash, halved and seeds removed
- 1 tablespoon olive oil

For the Filling:
-1 tablespoon extra virgin olive oil
-16 oz crimini mushrooms
-4 tbs chopped walnuts
-4 tbs unsweetened dried cranberries
-1 tbs honey
-1/2 tbs of cinnamon

Instructions

1. Roast the Squash:
- Preheat the oven to 425F (204°C).
- Place the acorn squash halves on a baking tray. Add 1 tablespoon of olive oik each half, and sprinkle with salt and pepper to taste.
- Roast in the oven for approximately 45 minutes to 1 hour, or until the squash is caramelized and fork-tender.

2. Prepare the Mushroom mix:
- While the squash is roasting, heat a stainless steel pan on medium high heat.
- Add the olive oil and chopped mushroom.
- sauté until the mushrooms are softened and the extra liquid from mushrooms has evaporated.
- Remove from heat and add mushrooms to a mixing bowl.
- Add the walnuts, honey, cranberries and cinnamon to the mushrooms.
- Give everything a mix and set aside.

4. Assemble the Dish:
- Remove the roasted squash from the oven. Fill each half with the mushroom mix
- Drizzle balsamic glaze or honey over the stuffed squash before serving.

Herb-Seasoned Cauliflower "Turkey" with Sweet Potato Mash and Blanched Green Beans

For the Herb-Seasoned Cauliflower "Turkey":
- 1 large head of cauliflower (about 900 grams)
- 30 ml extra virgin olive oil
- 10 g garlic powder
- 10 g onion powder
- 10 g smoked paprika
- 5 g dried thyme
- 5 g dried rosemary
- 15 g nutritional yeast
- 100 ml vegetable broth (for basting)

For the Sweet Potato Mash:
- 800 grams sweet potatoes
- 30-60 ml almond milk (or any plant-based milk)
- 5 g garlic powder
- 5 g ground cinnamon

For the Blanched Green Beans:
- 400 grams green beans, trimmed
- Ice water (for blanching)

---
Instructions:

1. Prepare the Cauliflower "Turkey":
- Preheat your oven to 425F
- Remove the leaves and stem from the cauliflower; slice in thick slices.
- In a small bowl, mix the olive oil, garlic powder, onion powder, smoked paprika, thyme, rosemary, black pepper, salt, and nutritional yeast.
- Brush the marinade all over the cauliflower and place it in a baking dish.
- roast for 30 minutes, baste with vegetable broth, and roast uncovered for another 20 minutes.

2. Prepare the Sweet Potato Mash:
- While the cauliflower is roasting, peel and cut the sweet potatoes into chunks.
- Boil in a large pot of salted water for 15-20 minutes until fork-tender.
- Drain and return to the pot. Add almond milk, garlic powder, and cinnamon. Mash until smooth and creamy.

3. Blanch the Green Beans:
- Bring a pot water to a boil.
- Add the trimmed green beans and boil for 3-4 minutes until tender-crisp.
- Drain and immediately transfer to a bowl of ice water to stop the cooking process. After a few minutes, drain again and set aside.

4. Serve:
- Slice the roasted cauliflower and serve it alongside the sweet potato mash and blanched green beans. Garnish the mash and green beans with fresh herbs if desired.

Vegan Cauliflower Lentil Loaf

Ingredients:
- 200 grams cooked brown lentils (about 100 grams dry lentils)
- 300 grams raw riced cauliflower - about 1 small head of cauliflower
- 150 grams chopped sweet onion (about 1 medium onion)
- 8 oz of chopped mushrooms
- 30 grams nutritional yeast
- 5 grams minced garlic (approximately 1 teaspoon)
- 5 grams Dijon mustard (approximately 1 teaspoon)
- 2.5 grams smoked paprika (approximately ½ teaspoon)
- 2.5 grams cumin (approximately ½ teaspoon)
- 1.5 grams black pepper (approximately ¼ teaspoon)
- 1.5 grams chipotle powder (approximately ¼ teaspoon)
Glaze:
- 80 ml unsweetened ketchup
- 5 ml liquid smoke (hickory flavor recommended)

---
Instructions:

1. Preheat the Oven: Preheat your oven to 425F

2. Prep the Vegetables:
- In a skillet over medium heat, sauté the chopped onion and mushrooms for about 5 minutes until they soften.

3. Rice the Cauliflower:
- In a food processor, pulse the cauliflower until it resembles rice. You should have about 300 grams of riced cauliflower.
- Place the riced cauliflower in a clean kitchen towel and squeeze to remove excess moisture.

4. Cook the Lentils:
- Cook the lentils according to package instructions and let them cool down.

5. Combine Ingredients:
- In a large food processor, combine the cooked lentils, riced cauliflower, sautéed onion and pepper, nutritional yeast, minced garlic, Dijon mustard, smoked paprika, cumin, and chipotle powder.
- Pulse until everything is well mixed (not smooth; you want it to be slightly textured).

6. Prepare the Loaf Pan:
- Line a 22 x 12 cm loaf pan with parchment paper. Press the loaf mixture firmly into the pan and smooth out the top.

7. Prepare the Glaze:
- In a small bowl, mix together the unsweetened ketchup and liquid smoke. Spread the glaze evenly over the top of the pressed loaf.

8. Bake the Loaf:
- Place the loaf in the preheated oven and bake for 40-45 minutes until set and golden.

9. Cool and Serve:
- Let the loaf cool in the pan for about 10 minutes before lifting it out. Slice and serve warm.

Fennel, Radicchio, and Citrus Salad

- 2 small bulbs fennel (about 300-400 grams total)
- 1 small head radicchio (or ½ head if larger)
- 140 grams arugula (about 1 pack)
- 1 orange
- 1 pink grapefruit

For the Fennel Vinaigrette:
- 2 tbs olive oil
- 30 ml champagne vinegar (or other mild white vinegar)
- 30 ml fresh lemon juice
- 5 grams honey Dijon mustard (if using regular Dijon, add a dab of honey)
- 1 handful of fennel fronds

---

Instructions:

1. Prepare the Fennel:
- Trim the stalks from the fennel bulbs and remove any rough outer leaves.
- Slice the fennel bulbs very thinly, about 3 mm thick, using a mandoline slicer or a sharp knife.
- Reserve the leafy fronds. If the fennel is young, you can leave the core, but if it's larger, remove it before slicing.
- To prevent browning, place the sliced fennel in a bowl of cold water with lemon juice.

2. Prepare the Radicchio:
- If using a whole head of radicchio, halve it and remove the core. Thinly slice or shred the radicchio leaves.

3. Prepare the Citrus:
- Peel the orange and pink grapefruit. Segment the orange and either segment or slice the grapefruit into thin slices.

4. Assemble the Salad:
- Arrange the radicchio, fennel, and citrus segments on top of a large plate or serving platter.

5. Make the Dressing:
- In a jar that fits your immersion blender, combine the olive oil, champagne vinegar, lemon juice, honey Dijon mustard, and fennel fronds.
- Blend until the dressing is smooth and creamy. Taste and adjust the seasonings or acidity with additional lemon juice or vinegar. If desired, blend in more fennel fronds for extra flavor.

6. Dress the Salad:
- Drizzle the dressing over the salad, season with freshly cracked black pepper, and garnish with additional fennel fronds.

Read 6 tweets

Bryan Johnson /dd

@bryan_johnson

Nov 22

As you age, cholesterol can lead to arterial plaque, increasing heart attack risk and cardiovascular disease.

I completed a low-dose CT scan to measure mine. It came back as 0. A perfect score. 0% heart attack risk in the next 10 yrs.

What you need to know🧵

1/ CAD/Heart disease the leading cause of death

Coronary Artery Disease CAD, refers to heart disease due to blockage of the arteries that supplies the heart with blood (the Coronary Arteries), the blockage happens due to fat (cholesterol) depositing on artery wall and forming plaques (atherosclerosis):

Heart disease, including CAD, remains the leading cause of death in the US Ref (1) and worldwide Ref (2).

2/ Stats: CAD is preventable and treatable

702,880 Americans died due to cardiovascular disease in 2023, based on 2022 statistics almost 33% of these (roughly 234,000 deaths would have been preventable).

170,000 Americans undergo a coronary artery bypass surgery CABS annually, with an amazing success rate of 98% and 77% of patients seeing their life extended by at least 10 years by this intervention Ref (3). This, in addition to earlier preventative and therapeutic measures that can lower the risk, and reverse coronary artery disease including exercise and diet, statins, as well as coronary artery stents.

Read 6 tweets

Bryan Johnson /dd

@bryan_johnson

Nov 21

Plant seed oils are abundant in modern diets, they have gained a notorious reputation for driving age related diseases.

But is this reputation fair? Or is there more to the story?

Let's take a careful look at the science. 🧵

1/ Various claims have been made regarding alleged harms of excessive seed oils consumption:

i) Accelerated aging, and premature death
ii) Increasing cholesterol levels and cardiovascular disease CVD risk
iii) Promoting systemic inflammation
iv) Increased risk of diabetes
v) Increased cancer risk

1.i/ Claim: seed oils accelerate aging, cause premature death

Rebuttal:
Linoleic acid is the primary fatty acid in plant seed oils and it is a precursor for Omega6 PUFAs that make up 20% of the lipids in cellular membranes Ref (1).

A large study with over 500,000 American participants (Age 50-71) has strongly refuted this, showing mortality risk decreased 1-2% when a single spoonful of seed oil is used to replace butter or margarine Ref. (2)

Another study with over 14,000 Chinese participants also reported similar results, showing the replacement of animal lard with plant oil reduced all-cause mortality by up to 17%. Intriguingly, participants in the highest 25% bracket of those cooking with plant oil had at 41% reduction in all cause mortality, and 29% for canola oil, compared to people with no reported fat consumption. Ref (3)

Read 13 tweets

Bryan Johnson /dd

@bryan_johnson

Nov 19

A new study is out: things that make you age faster, and slower, according to 16 epigenetic age clocks.

🧵

1/These interventions demonstrated a significant decrease or slow-down of Biological Aging

1. Pharmacological Interventions: Anti-TNF therapy (anti-inflammatory), Metformin (Anti-diabetes, AMPK activation),Ketamin (antidepressant psychedelic, dissociative).

2. Supplements: AC11 supplement (natural DNA repair booster), TruLacta (a human-milk based supplement).

3. Lifestyle Adjustments & Surgeries: Gastric Bypass (weight reduction), smoking cessation, kidney transplant, hyperbaric oxygen therapy HBOT (large average effect, but no statistical significance)

4. Diets: Vegan Diet, Green Mediterranean Diet, Mediterranean Diet, low fat and low carb diets.

2/ These interventions demonstrated a significant increase or acceleration of Biological Aging

1. Pharmacological Interventions: Rapamycin (mTORC1 inhibitor, immunosuppressant), senolytics.

2. Supplements: Buckwheet Extract

3. Gene Therapies: Follistatin (myostatin inhibition, muscle growth)

4. Lifestyle Adjustments, procedures & Surgeries: Kidney Dialysis

Read 15 tweets

Bryan Johnson /dd

@bryan_johnson

Nov 18

What I'm eating for the next four days:
1. Chickpea Vegetable frittata
2. Lemon red lentil soup
3. Vegetable Stir Fry with Cauliflower Rice

Chickpea Vegetable frittata

- 240 g chickpea flour
- 360 ml water
- 1/2 medium onion, finely chopped
- 2 red peppers, diced
- 1 medium zucchini, diced
- 1 bunch parsley, chopped
- 1 bunch chives, chopped
- 2 garlic cloves, minced
- 15 g garlic powder (approx. 1 tablespoon)
- 15 g ground cumin (approx. 1 tablespoon)
- 1 Roma tomato, diced
- 225 g sliced mushrooms
- 15 ml olive oil (approx. 1 tablespoon)

Directions:

1. Prepare the Chickpea Batter: In a mixing bowl, combine the chickpea flour and water. Whisk together until smooth and well combined. Set the mixture aside to allow the flavors to meld.

2. Sauté the Vegetables: Heat the olive oil in a stainless steel frying pan over medium heat. Add the chopped onion and sauté for about 2 minutes, until fragrant. Next, add the diced red peppers and zucchini to the pan. Cook for an additional 5 minutes, stirring occasionally, until the vegetables are tender and slightly softened.

3. Incorporate Fresh Herbs and Seasonings: Stir the chopped parsley, chives, and minced garlic into the chickpea batter. Then, fold in the diced Roma tomato. Add the sautéed vegetable mixture to the chickpea batter, followed by the garlic powder and ground cumin. Gently mix everything together until well combined.

4. Cook the Frittata: Reheat the stainless steel frying pan over medium heat. Add the sliced mushrooms and cook for about 2 minutes until they are tender. Next, pour the chickpea and vegetable mixture into the pan with the mushrooms, spreading it evenly. Cook on medium-low heat for approximately 4 minutes, or until the bottom is golden brown.

5. Flip the Frittata: Take a large plate that can cover the frying pan and carefully place it on top. Invert the frittata onto the plate, then carefully slide it back into the pan to cook the other side. Increase the heat to medium-high and cook for an additional 5 minutes, or until the frittata is set and lightly browned on the other side.

6. Cool and Slice: Once cooked, remove the frittata from the heat and invert it back onto the plate. Allow it to cool for about 5 minutes before slicing it into 8 equal pieces.

Lemon red lentil soup

- 15-30 ml olive oil (approx. 1-2 tablespoons)
- 3 large carrots, peeled and sliced (approximately 360 g)
- 2 stalks celery, chopped (approximately 180 g)
- 1 medium yellow onion, diced (approximately 150 g)
- 4 cloves garlic, minced
- 1.5 liters vegetable stock
- 225 g red lentils (about 1.5 cups)
- 2 bay leaves
- 2.5 g turmeric (approx. ½ teaspoon)
- 5 g cumin (approx. 1 teaspoon)
- Juice of 1 lemon
- Zest of 1 lemon (optional, for added flavor)

Directions:

1. Sauté the Aromatics: In a large stock pot, heat the olive oil over medium heat. Once hot, add the diced onion, chopped celery, and sliced carrots. Cook, stirring frequently, until the vegetables are softened and the onion is translucent, approximately 3-4 minutes.

2. Add Garlic: Stir in the minced garlic and continue to sauté for another minute, allowing the garlic to become fragrant and golden.

3. Combine Ingredients: Pour the vegetable stock over the sautéed vegetables. Then add the red lentils, bay leaves, turmeric, and cumin. Stir well to combine all ingredients.

4. Simmer the Soup: Increase the heat to medium-high to bring the soup to a gentle boil. Once boiling, reduce the heat to medium-low and cover the pot. Allow the soup to simmer for 12-15 minutes, or until the lentils are tender and cooked through.

5. Season the Soup: After simmering, remove the lid and stir in the lemon juice, lemon zest (if using).

6. Blend for Creaminess: For a smooth texture, transfer 2 cups of the soup to a blender. Blend on high until smooth. Alternatively, you can use an immersion blender to partially blend the soup, achieving your desired consistency.

7. Finalize and Serve: Pour the blended soup back into the stock pot and stir to combine with the remaining ingredients. Serve the Lemon Red Lentil Soup warm, garnished with additional lemon zest if desired.

Read 4 tweets

Bryan Johnson /dd

@bryan_johnson

Nov 18

Deep sleep is one of the most power things you can do for heath and wellness.

Missing it is very bad.

Here's how you can get it.

🧵

1/ Most deep sleep happens early in your sleep cycle.

2/ Deep sleep is a super power. It is essential for physical restoration, muscle repair, immune function, and detoxifying the brain. It improves memory, supports learning, regulates hormones, and promotes emotional resilience.

Read 11 tweets

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