Longevity Diet: “18 Forever” (A Sneak Peek into Bryan Johnson’s Anti-Aging Journey)

Bryan Johnson pictured alongside his son before undergoing plasma transfusion as part of his longevity project titled 'project blueprint '

Hey, skinny readers! How are you all doing? I trust you’ve had a blessed and fruitful week so far! Welcome back to another edition of the Skinny Chef Diaries!

Before we dive into this week’s topic, I have to mention something—yesterday was World Book Day! 📚🎉 Let’s take a moment to celebrate all the incredible books out there and the authors who pour their hearts and souls into keeping us glued to the pages. Whether you're into crime thrillers, self-help, fantasy, or (like me) obsessed with cookbooks, we can all agree that books have a way of feeding the mind.

And speaking of books…if cookbooks are your guilty pleasure, then you definitely need to grab yourself a copy of The Skinny Chef Diaries! 😉 Haha, sorry, couldn’t resist a little self-promo—if I don’t punt my book, who will?!

Can We Reverse Aging Through Diet?

So, let’s get into why we’re really here this week! Can we actually reverse the effects of aging? Can we slow down time, or even pause it altogether? Sounds like something straight out of a sci-fi movie, right? 🤔 But what if I told you that some scientists and nutritionists believe that the way we eat can significantly extend our lifespan?

Enter Bryan Johnson, a man who is not just talking about longevity—he’s living it. Johnson has gone viral on social media for his intense regimen aimed at reversing aging. Now, I know what you’re thinking (because trust me, I thought the same thing)—“Of course he can do it, the man is loaded! Rich people always have access to the best healthcare, nutritionists, and trainers.” 💰

But while money can buy a fancy meal plan and the best supplements, the core principles of his diet and routine are things any of us can implement—no billionaire status required! So, let’s break it down.

Who is Bryan Johnson & What’s His Anti-Aging Plan?

Bryan Johnson is a 47-year-old entrepreneur and tech mogul who has dedicated his life (and a multi-million-dollar budget!) to slowing down his biological clock. His goal? To have the body of an 18-year-old, even in his 40s and beyond.

Johnson’s routine is so strict that he undergoes daily medical tests, tracks his biological age, and follows a precisely measured diet that reportedly keeps his organs functioning as if he were decades younger. He has a team of scientists, doctors, and health experts monitoring every aspect of his body.

Now, while most of us don’t have the luxury of a full-time longevity research team (wouldn’t that be nice?!), the principles behind his approach are based on real science—and they might just be worth considering.

The “Longevity Diet” – What Bryan Johnson Eats

Johnson follows a diet that’s high in plant-based, nutrient-dense foods and low in processed, inflammatory ingredients. His philosophy? Eat for your body, not just for pleasure.

Bryan’s Anti-Aging Food List:

✅ Lentils – A fantastic source of plant-based protein and fiber, which helps regulate blood sugar and gut health.

✅ Vegetables – Packed with antioxidants and essential vitamins that fight cell damage.

✅ Berries – Loaded with polyphenols, which have been shown to reduce inflammation and slow cognitive decline.

✅ Nuts & Seeds – Great for brain health and packed with Omega-3 fatty acids, which help keep skin youthful.

✅ Extra Virgin Olive Oil – One of the best sources of healthy fats, rich in polyphenols that help protect against heart disease and oxidative stress.

Now, let’s talk about what he avoids like the plague:

❌ Sugar – Increases inflammation, accelerates aging, and leads to insulin resistance.

❌ Additives & Preservatives – Artificial ingredients wreak havoc on gut health.

❌ Processed Foods – Often stripped of nutrients and loaded with unhealthy fats.

Interesting food fact: Studies have shown that the Mediterranean diet—which is rich in olive oil, vegetables, and nuts—is linked to a longer lifespan. In places like Ikaria, Greece, and Sardinia, Italy, people frequently live past 100! Their secret? A diet filled with natural, whole foods and very little processed junk.

The Power of Intermittent Fasting

Now, here’s where it gets even more interesting—Bryan Johnson doesn’t just focus on what he eats, but also when he eats.

He follows a strict six-hour eating window, meaning he consumes his last meal at 11 AM and then fasts for 18 hours until bedtime.

Sound familiar? Yep, it’s basically intermittent fasting (IF)—which, if you’ve been following my blog, you know I swear by! Check out one of my first blogs on intermittent fasting if you need a refresher.

Why is intermittent fasting such a big deal?

• It triggers autophagy, a process where your body cleans out damaged cells and regenerates new ones.

• It helps regulate insulin levels, reducing the risk of diabetes.

• It may increase the production of human growth hormone (HGH)—which is essential for muscle maintenance and a youthful appearance.

• It improves gut health and digestion, giving your body time to rest and heal.

I can personally vouch for how great It makes me feel—more energy, better digestion, and (if I do say so myself) I still look pretty damn good for my age! Haha!

Final Thoughts: Is Bryan Johnson Onto Something?

So, after looking into this “18 Forever” longevity diet, do I think Bryan Johnson is onto something? Absolutely.

Do I think we all need to follow it to the extreme? Probably not. At the end of the day, health isn’t about copying someone else’s routine—it’s about finding what works for YOU.

I already follow a lot of these principles myself—a diet rich in whole foods, intermittent fasting, and a focus on overall well-being. And honestly? I feel fantastic. Energetic, strong, and (dare I say) looking younger than my years. 🔥

So, my advice? Experiment, listen to your body, and most importantly—stay safe, stay healthy, and stay thriving.

See you all same time, same place next week! 💪🔥

TL;DR: Key Takeaways

✅ Bryan Johnson follows a strict longevity-focused diet high in lentils, veggies, berries, nuts, and olive oil.

✅ He avoids sugar, processed foods, and artificial additives like the plague.

✅ He practices intermittent fasting, eating within a 6-hour window and fasting for 18 hours daily.

✅ Science supports many of his dietary choices, linking them to longer lifespans, better brain function, and reduced inflammation.✅ Aging is inevitable, but how you age is in your hands. Find what works for you!