Could optimizing your sleep significantly extend your lifespan?In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome.Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate. But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST🌱 Try our new plant based wholefood supplement - Daily 30+Follow ZOE on Instagram.Timecodes00:00 No.1 anti aging hack02:05 Quickfire questions04:01 Bryan’s longevity protocol06:20 Biological age markers08:16 How to measure aging13:40 Can AI help stop aging?18:50 What science can we trust?21:40 Bryan’s self-experiments25:40 The most surprising sleep discovery31:20 The McDonald’s diet34:10 How to self experiment37:15 Transfusing his son’s blood39:50 Fecal transplants41:26 Is Bryan’s daily diet healthy?46:30 Truth about vitamin supplements📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFree resources from ZOELive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episodeReviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic ProceedingsHave feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.