My 11 Health Essentials (To Live To 120+)

These are the products that I use on a daily 

basis. Now, I have done a lot of stuff for health and longevity, maybe trying everything 

out there and some have stuck. Others have gone away within a matter of weeks. Today, I'm going 

to share with you what is part of my life. Now, for each thing I will share today, I'm 

going to include a link below. They are not affiliate links. I'm not making money. The 

only product that is mine is the extra virgin olive oil, which I love and I would 

encourage you to consume. It's delicious. Because I am a robot, I really like eating 

out of foodgrade stainless steel. So this is a container I have. And what it represents 

is one, it's not plastic, but also it's what I use as a planning mechanism for my food. 

So I have a chef who makes food for me. She will come and make three to four days 

of food in any given time and put the food in these canisters and then I put them in the 

fridge. This allows me to plan my meals out on a weekly basis and do so without worried about 

toxins. So, I like these. They're sturdy. Uh they keep food fresh. They have an airtight seal. 

They're easy to clean and they don't corrode. So, as an AI and robot, I enjoy eating food from foodg 

gradede stainless steel. Air quality is really important. I didn't realize this before as most 

things. I have one of these devices. This is from IQ Air. This device is quantified and certified. 

And so you see it flashes through screens. It's showing the air quality in the kitchen which 

is currently perfect. And also Marina del Rey, a local city from where I live. And then it 

flips through the various screens and tells you the various levels of toxins and how you're 

doing. And then at the end of each month, I get a report of how my air quality was both inside and 

then also outside. Now, you don't have to get an IQ Air device. There's many devices out there. 

Just make sure they're one that's certified. I know living in LA, which does not have great air 

quality. That maintaining pristine air quality in the house requires the proper closing of doors 

and windows if they're open. My house of course has the same air quality indoors as outdoors. And 

I know this because my devices picked this up. This is extra virgin olive oil and it has a very 

special place in my heart. The origins of this is that when we combed through all the scientific 

evidence and we said what are the very best foods for health and longevity? Extravirgin olive 

oil came out at the very top a superfood among superfoods. In fact, I consume more extra virgin 

olive oil than any food in my entire diet. The nuance is that you need to have a specific kind 

of extravirgin olive oil that is characterized and lab tested. I have extra virgin olive oil with 

every meal. I do one tablespoon or 15 ml and I pair it with food because it has many health 

benefits. All right, next up is your nervous system. There are two modes that you can be in. 

Fight or flight where you're amped up and then also chill. And the goal is to get you into chill 

state more often. First, I'll start with Neurosim. This device, you want to be on your left ear. 

Put this guy here. Attach it to the tragus and then it has a very light electrical pulse. This 

stimulates your vagus nerve. Your Vegas nerve is on the side of your left head and goes down to the 

neck, the chest, and then you turn this guy on, and you can do a 60-minute stimulation session. 

Next up is Sensate. I often times will do this if I wake up at night and I can't go back to sleep. 

You put this little teardrop on your chest right here in the middle. Your vagus nerve also is here 

in your chest. And I take a pillow. I'll wrap the pillow around and hold this close to my chest 

and it follows a vibrational sequence sync to music. And I find again that it calms me down. So 

I like these devices. Uh there are many others on the market, but I just generally encourage you 

to play with HRV. Find out what works for you. This is the thing that Blueprint has become best 

in world at is measure, measure, measure. Often times people do things but they don't track it to 

see if it's really working or not. So begin with a wearable. This is Whoop. This is Aura. And 

this is an Apple Watch. Now, you've probably seen these or had these yourself. They're all 

fine. I get all these questions of like, Brian, what wearable do you use? It's honestly not a big 

deal. I use Whoop. I like the form factor. So, choose a wearable that you like. Now, the thing 

I love about wearables is it helped me create intuitions on what happens when. For example, I 

achieved the best sleep score in human history, 8 months of perfect sleep. The wearable helped 

me figure out how to get perfect sleep. Next up is measuring your body's temperature. I've 

learned with Blueprint that temperature is really important. In fact, it's something I measure 

every single day. I use this device. I put it in my air, carefully position it, and take the 

temperature reading. Over the past couple years, my body temperature has dropped from 98.7 to 

93.9. My metabolic systems have just become much more efficient. It has been really cool 

as I've measured my temperature every day to see how my body has gradually become cooler 

over time. I do really value temperature as a measurement that informs me of how I'm doing. 

This is a Wings scale. I use it several times per week to measure my weight and my muscle, body 

fat, bone density, etc. Now, you can use any brand you'd like in doing this. I like having my 

body composition on a long-term scale to see what happens to my weight and my muscle based upon 

my dietary changes, my exercise protocol. So, the point is these basic measurements, whether 

it's a wearable, whether it's a scale, over time, they give you a really good picture of your body 

of how you've changed. You may not realize that's the case, but when you look back at the data, it's 

a really nice record of where you've been, and you can piece together now, how do you stop that from 

happening again? Next up are adjustable dumbbells. To me, this is more really what it represents 

in life, that you can find smart solutions to do uh healthy things for yourself. If you live in an 

area where a gym is not easily accessible and you have maybe a small apartment to live in, that's 

hard to address your exercise. So, you may only be limited to walking around, things like this give 

you a big opportunity to have a relatively compact object that allows you to do a lot of exercise 

in a small space daily. I use these dumbbells and maybe 10 different exercises. So, I use them 

all the time in almost everything I do and they're probably the most used thing I have in my entire 

gym with full equipment. I started losing my hair in my late 20s and I struggled over many years 

trying to figure out what things would work and a part of my daily routine is doing 6 minutes 

of a red light cap therapy. I will apply the blueprint serum, massage it in my head with the 

scalp scrubber and then wear this for 6 minutes. It has good evidence that it's a worthwhile thing 

to have as part of your daily protocol. Now, I really don't mind doing this every day because 

I have built my life with a series of habits. So, when I wake up in the morning, I just start 

a sequence of events and then I will pack, you know, five to 10 things. So, it doesn't 

really feel like I'm doing actual therapies. It's just part of my morning routine. This is 

a new addition to my protocol and it's for hair health. I use it three times a day. So, when I 

apply things to my hair, like a growth serum, I use this to massage my scalp, it stimulates 

blood flow. So, if you want to try to add this to the protocol, again, I didn't do anything before 

to stimulate blood flow into my scalp, but it's actually enjoyable and a good practice with good 

evidence. All right, next up is eight. This is the smart hub that sits adjacent to my bed. Now, 

I've used eight for several years. I love their product. I didn't realize that a bed that changes 

temperature would actually help you sleep better. Sleep is the number one performance-enhancing 

drug of your entire life. And I found that eight meaningfully improves my sleep on a regular 

basis. Now, I know this because when I travel and I'm in hotels without a temperature 

controlled mattress, I inevitably sleep worse. First, the bad news is I bought these pill 

tins several years ago. I love them. They're not available. So, the company that sold them, 

they discontinued making them and we haven't been able to find another company yet. I do really 

enjoy these. This is a foodgrade stainless steel. There are my pills I take and they're great for 

travel and they're great for the rotation. I'm now down to around 35 pills or so, down from 

about 100 at my peak. So, I like these. It keeps things organized, it travels well, and 

it's a material that I am not worried about. A quick note to let you know that when we were 

identifying items on what to share with you today, I use a lot of things. It was pretty hard 

to narrow down to a small number. So, a few questions for you. What am I not 

using which you find efficacious? What of the things I am using have you 

found to be better? And then also, which things have you found to work the best? Let 

me know because we're always on the lookout for the best options. I've tried to share a few to 

get the conversation started, but let me know.