Bryan Johnson vs David Sinclair & their very different views on longevity

Bryan Johnson and David Sinclair both want the same thing—more time. But while one is a Harvard geneticist studying aging at a molecular level, the other is a tech entrepreneur turning his own body into an anti-aging experiment. They’re both at the forefront of the longevity movement, but in different ways. Johnson’s method is all about extreme tracking and medical interventions, while Sinclair leans on research, supplements, and lifestyle tweaks.

The big question is: Which one is right? And is there a better way to slow aging than spending millions of dollars or taking handfuls of pills every morning?

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Bryan Johnson’s approach: Full control, no compromises

Bryan Johnson is pretty hard-core in his effort to slow aging. His Blueprint protocol is a rigid plan that dictates exactly what he eats, how he exercises, and even when he sleeps. He reportedly spends around $2 million a year on tests, treatments, and interventions designed to keep his body functioning like it’s half his actual age.

Here’s a glimpse of what that looks like:

• Many supplements a day – everything from NMN to plant extracts (although he is simplifying the supplements he takes).
• A vegan diet – carefully calculated for optimal nutrients.
• An early eating window – his last meal is at 11 a.m. to optimize digestion and metabolism.
• Medical interventions – regular full-body MRIs, ultrasounds, and biomarker tracking.
• Plasma exchange experiments – including receiving his teenage son’s plasma (which he later abandoned).

The logic? If aging is a disease, Johnson wants to track and treat it before it even happens. He believes that data-driven precision, extreme discipline, and cutting-edge medicine are the keys to longevity. But with so many moving parts, some critics question whether his approach is realistic for the average person—or if he’s just creating a high-tech, ultra-expensive version of biohacking.

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David Sinclair’s approach: Less extreme, more research-driven

David Sinclair takes a simpler (but still serious) approach to aging. He spends his time studying why we age at a cellular level. His research focuses on sirtuins—proteins that help regulate aging processes—and how they can be activated to extend lifespan. Instead of full-body scans and plasma swaps, Sinclair relies on only a handful of supplements, fasting, and lifestyle choices to slow aging.

Here’s what his daily routine looks like:

• A few key supplements – NMN, resveratrol, metformin (sometimes).
• Intermittent fasting – usually skipping breakfast.
• Mostly plant-based diet – low protein, high in vegetables and healthy fats.
• Regular exercise – including resistance training and endurance workouts. But he is not hard-core about this one due to his busy lifestyle.
• Minimal medical interventions – no extreme tracking or expensive procedures.

Sinclair’s philosophy is that aging can be slowed by tweaking cellular pathways—not by obsessively monitoring every single bodily function. He believes that NAD+ precursors (like NMN) help maintain energy levels, while intermittent fasting and exercise trigger protective longevity mechanisms.

Unlike Johnson, Sinclair’s approach is more accessible. It doesn’t require millions of dollars, a team of doctors, or AI-powered health tracking—just a solid understanding of how aging works and the discipline to make smart choices.

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Where they differ the most

1. How much effort they put in

• Johnson: Tracks every aspect of his body like a full-time job.
• Sinclair: Sticks to a simpler, research-backed plan that doesn’t dominate his life.

2. Their view on medical interventions

• Johnson: Constantly undergoes tests, scans, and procedures.
• Sinclair: Relies more on natural interventions like fasting, diet, and supplements.

3. Diet and eating habits

• Johnson: Eats every meal between 5 a.m. and 11 a.m., following strict calorie and nutrient calculations.
• Sinclair: Skips breakfast but eats a balanced, plant-based diet throughout the day.

4. Supplements and medications

• Johnson: Takes lots of supplements a day, with a constantly evolving stack.
• Sinclair: Takes just a few key supplements (mainly NMN, resveratrol, metformin).

5. Cost of their approach

• Johnson: $2 million a year—high-tech treatments, AI tracking, and specialized medical care.
• Sinclair: Much more affordable—basic supplements, fasting, and exercise.

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Which approach is better?

That depends on how far you’re willing to go. Bryan Johnson’s method is more difficult to follow, but if longevity science eventually proves that strict biomarker tracking and interventions truly slow aging, he might be onto something. On the other hand, Sinclair’s method is more practical, making it easier for the average person to adopt.

For now, there’s no proven formula for stopping aging, and both approaches have pros and cons. Johnson is testing the most aggressive version of longevity science, while Sinclair is taking a research-backed but more sustainable route.

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Sources

• Who Is Bryan Johnson? All About the Tech Entrepreneur Spending Millions to Live Forever
• David Sinclair’s 2024 Anti-Aging Supplement Protocol
• Research | The Sinclair Lab – Harvard University
• Inside Bryan Johnson’s $2 Million Blueprint to Reverse Aging
• David Sinclair’s Longevity Research and Sirtuins