Bryan Johnson Cold Plunge: Why He Skips This Popular Biohack

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In the world of biohacking and longevity optimization, cold plunging has become increasingly popular.

However, Bryan Johnson, known for his meticulous Blueprint protocol, has notably excluded this practice from his routine.

Here’s a detailed look at why this controversial decision might be more scientifically sound than you’d expect.

The Science Behind Johnson’s Decision

Johnson’s approach to longevity is strictly evidence-based, focusing only on interventions with clear scientific support for biological age reduction.

While cold plunging has gained significant attention in wellness circles, Johnson and his team haven’t found sufficient scientific evidence supporting its role in slowing biological aging.

Interestingly, Johnson has achieved what he calls “metabolic cold plunging” through other means.

He reports that his body temperature has decreased by 4°F over three years through his protocol – an effect that would typically require swimming more than a mile in ice water to achieve.

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Temperature Regulation Without Cold Plunges

Instead of traditional cold exposure, Johnson maintains temperature homeostasis through other methods:

  • Temperature-controlled mattress set to 70°F
  • Strict caloric intake of 2,250 calories (10% restriction)
  • 6-hour eating window with 18-hour fasting periods
  • Comprehensive exercise routine (1 hour daily)
  • Carefully regulated diet focusing on anti-inflammatory foods

For perspective, a traditional cold plunge at 55°F for 60 minutes only decreases body temperature by 0.83°F, while Johnson’s metabolic approach has achieved nearly five times that reduction.

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The Stress Factor in Longevity

One key consideration in Johnson’s protocol is the relationship between stress and aging.

While some experts, like David Sinclair, advocate for hormetic stress (brief stressors that potentially benefit long-term health), Johnson’s approach focuses on minimizing unnecessary physical stress on the body.

This perspective raises interesting questions about the role of hormetic stress in longevity.

While exercise and fasting (both part of Johnson’s protocol) are forms of hormetic stress, he appears to be selective about which stressors he includes, focusing only on those with robust scientific backing for longevity benefits.

Johnson’s Core Protocol Components

Instead of cold plunging, Johnson focuses on evidence-based interventions including:

Dietary Framework

  • Anti-inflammatory foods
  • High fiber intake
  • Emphasis on vegetables, legumes
  • Extra virgin olive oil
  • Berries, nuts, and seeds
  • Blueprint supplement stack

Lifestyle Practices

  • 8 hours of regulated sleep
  • Strict eating window
  • Daily exercise routine
  • Temperature regulation

Key Exclusions

Johnson also maintains strict elimination of:

  • Alcohol
  • Stimulants
  • Vaping products
  • Processed foods
  • Refined sugars
  • High fructose corn syrup

The Broader Perspective on Cold Therapy

While Johnson doesn’t incorporate cold plunging, it’s worth noting that this doesn’t necessarily invalidate its potential benefits for other purposes.

His team simply hasn’t found compelling evidence for its role specifically in longevity enhancement.

As Johnson himself notes, “There are many paths to optimal health.”

His decision to exclude cold plunging stems from his commitment to making decisions based on biomarkers rather than cultural trends or influencer recommendations.

Making Informed Decisions

Johnson’s approach to cold plunging offers several key takeaways:

  1. Evidence-based decision making is crucial in longevity protocols
  2. Popular wellness trends should be evaluated based on scientific merit
  3. Multiple paths to achieving similar physiological outcomes may exist
  4. Individual protocols should be based on personal biomarkers and data

Conclusion

Bryan Johnson’s decision to skip cold plunging while achieving significant metabolic temperature regulation through other means highlights the importance of evidence-based approaches to longevity.

While cold therapy may offer benefits for some individuals and purposes, Johnson’s protocol demonstrates that alternative methods can achieve similar or superior results when the goal is specifically focused on biological age reduction.

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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