Bryan Johnson fasting

Bryan Johnson’s fasting routine and why he stops eating at 11 a.m.

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Tech millionaire Bryan Johnson isn’t just trying to slow down aging—he’s doing everything he can to turn back the clock. From taking dozens of pills a day to tracking his body like a science experiment, his approach to longevity is extreme. But one of the most interesting (and easiest to copy – or hardest) parts of his routine is his fasting schedule. Johnson eats all his food between 5 a.m. and 11 a.m., meaning he fasts for 18 hours a day.

This is a little different from the usual intermittent fasting (16:8) routine that most longevity influencers follow, where eating happens in the afternoon and evening. Johnson, on the other hand, front-loads his meals. His last bite of food is at 11 a.m., leaving the rest of the day for digestion before his strict 8:30 p.m. bedtime. He believes this setup helps optimize sleep, digestion, and metabolic function—all key factors in aging.

Contents hide
1 Why does he fast like this?
2 What does he eat during his fasting window?
3 Is this fasting schedule really beneficial?
4 Would this work for regular people?
5 Sources

Why does he fast like this?

The logic behind Johnson’s early time-restricted eating comes from research on circadian rhythms and metabolism. The idea is that eating earlier in the day aligns better with the body’s natural clock, leading to better glucose control, improved digestion, and potentially a longer lifespan.

Some studies suggest that eating later in the day—especially at night—can lead to higher blood sugar levels, increased fat storage, and worse metabolic health over time. Since Johnson is all about maximizing his biological efficiency, it makes sense that he’d shift his eating window to the morning instead of the usual afternoon or evening fasting routine.

He’s also following a calorie-restricted diet, which is another well-known longevity strategy. While some people fast but eat big meals in their eating window, Johnson carefully controls his calorie intake to match what his body “needs”—not what it “wants.”

What does he eat during his fasting window?

Johnson’s diet is hyper-optimized, just like the rest of his life. His meals are pre-planned down to the exact nutrient composition, and they’re mostly plant-based. He eats a lot of:

  • Vegetables (especially cruciferous ones)
  • Berries (for antioxidants)
  • Lentils, nuts, and seeds (for protein and healthy fats)
  • Olive oil (which has been linked to longevity)

Things he doesn’t eat? Junk food, processed sugars, or anything that doesn’t fit into his strict nutrient calculations. Every calorie is accounted for, and he sticks to his plan with zero room for deviation.

Is this fasting schedule really beneficial?

Intermittent fasting itself has been well studied for its potential effects on lifespan, metabolic health, and cellular repair. But Johnson’s early eating window is more unusual. Some research supports morning fasting as the ideal method because it better aligns with circadian rhythms. Others argue that fasting in the afternoon or evening works just as well.

There’s no one-size-fits-all approach. Johnson’s system is highly personalized, based on extensive testing and AI-driven analysis of his body’s data. Whether his early fasting window is the best way to do it remains to be seen.

Would this work for regular people?

For most people, stopping eating at 11 a.m. sounds rough. Socially, it’s tough to skip lunch and dinner, especially if you have a normal job or family life. But if the science on early time-restricted eating continues to show benefits, it could become a more mainstream longevity strategy.

That said, most fasting experts still recommend flexibility. If eating from 5 a.m. to 11 a.m. isn’t realistic, a more traditional 16:8 fasting schedule (eating from 12 p.m. to 8 p.m.) might be easier to stick with—and still offer many of the same benefits.

Sources

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