The secret to a longer life might be simpler than you think. While biohacker Bryan Johnson is known for an extreme health regimen, his core advice for everyone boils down to mastering three basic habits. He calls them “the three power laws of health,” and they are powerful precisely because they are accessible, focusing on the foundations of sleep, movement, and food.
First on the list is becoming a “professional sleeper.” This doesn’t mean you need special equipment; it means making sleep a real priority. Set a consistent bedtime and stick to it, even on weekends. To make this easier, try finishing your dinner a few hours before bed and swap late-night screen time for a calming book or some soft music. By creating a simple, repeatable nighttime routine, you give your body the deep rest it needs to repair and recharge.
The second habit is about moving your body in two smart ways. Aim for just 30 minutes of activity you enjoy each day—a brisk walk, a bike ride, or a home workout. Then, if you sit a lot for work, set a timer to remind yourself to stand up and stretch or walk around for a minute or two every half hour. This combination keeps your metabolism active and your muscles engaged throughout the entire day, without requiring a major time commitment.
The final habit is about eating smart, not perfect. Johnson recommends a simple guideline: eat mostly whole foods like those in a Mediterranean diet. The real trick is to make healthy eating easy by planning ahead. Don’t buy the cookies and chips at the store, so you’re not tempted at home. Decide you’re someone who doesn’t snack after a certain time in the evening. By making these small, upfront decisions, you use less willpower daily and naturally build healthier eating patterns that can help you feel your best for years to come.
