Bryan Johnson takes tadalafil, the generic version of Cialis, every single day. Not for the reason most men take it. It is on his protocol for blood vessel health. So I ordered it at 71. The tablets arrived this week, and I have not taken one yet. Before the first tablet I am taking my blood pressure every morning so I have a real baseline. Then I check again at two weeks and six weeks, and I will report the numbers whatever they say. In the post: how the drug actually works on your arteries, what the research shows, where it falls apart, and the one interaction warning nobody should bury. garyleland.com/tadalafil-lon… #longevity #healthspan #biohacking #BryanJohnson #over70 #200YearLife

I’m over 70 and trying to be the first person to live to 200. So here’s this week’s question for you: If you could live to 200, what would worry you most? Vote here (one vote per person) and I’ll post the results next week. Every answer goes into my book, The 200 Year Life Project 👇 garyleland.com/longevity-pol… #200YearLifeProject

Most people over 70 aren’t using AI for their health. I think that’s a big mistake. I’m 71, and I use AI almost every day to make sense of my own health data. My blood test results, my whole-body MRI report, the numbers from my glucose monitor. All the stuff that comes back full of medical terms and reference ranges nobody explains. I paste it in and ask for plain English: what’s normal, what’s flagged, what changed since last time, and what questions I should ask my doctor. It doesn’t replace my doctor. It makes me a better patient. I walk into my appointments understanding my own numbers, and the conversation is completely different. If you’ve got a folder of test results you’ve never really understood, this is the easiest place to start. Here’s exactly how I do it, step by step 👇 garyleland.com/ai-for-health… #Longevity #AI #HealthyAging #Over70 #ChatGPT #ClaudeAI #BloodTest #Biohacking #HealthTech #200YearLifeProject

Fermented foods at 71. I hope I don’t throw up. I’m starting a new experiment for gut health and inflammation, and I’m starting with two foods I’ve never eaten: kefir and kimchi. Kefir is the easy one. It’s a fermented milk drink, and it’s going into the protein shake Kathy makes us every day. I don’t think I’ll even taste it. Kimchi is the one I’m worried about. It’s fermented cabbage, and I hate cabbage. I barely eat vegetables at all. I bought a jar, it looks terrible, and next week I’m eating it on camera. Why put myself through it? In a 2021 Stanford study, people who worked up to about six servings of fermented foods a day for 10 weeks ended up with more diverse gut bacteria and lower levels of 19 inflammation markers in their blood. Lowering inflammation with food instead of a pill is exactly what I’m after. The good news: aged cheeses are fermented too, and blue cheese is one of my favorite foods. Do you eat fermented foods? Sauerkraut, yogurt, kombucha? Tell me what you eat and what it’s done for you. Full write-up: garyleland.com/fermented-foo… #FermentedFoods #GutHealth #Kefir #Kimchi #Longevity #HealthyAging #Over70 #200YearLife

I’m 71, and I’ve started walking backwards. I walk every morning. I’m not chasing miles, I’m chasing 7,500 steps a day, which research shows is where the benefit levels off. Lately my wife Kathy and I spend part of every walk going backwards, and it’s turned out to be one of the best things I’ve added. Here’s why: Balance. 1 in 4 older adults falls every year, and falls are the leading cause of injury death after 65. Walking backwards makes your body balance without your eyes leading the way. Legs. Going backwards works your quads, calves and glutes differently than walking forward. Brain. Your brain can’t run this on autopilot. Research even shows that moving backwards can improve memory recall. Then I tried it up the steep hill on my route. Forward, I walk it at a good pace. Backwards, I made it about 250 feet before I had to stop. I’m going to keep at it until I make it all the way up. If you try it, start on flat ground. If you’re not steady, walk next to a friend and hold their shoulder. The goal is better balance, not a fall. The research and how I do it is here: garyleland.com/walking-backw… #longevity #healthyaging #balance #over70

A 99-year-old patient of Dr. Michael Roizen was born in the early 1900's. In our interview, Dr. Roizen said life expectancy back then was in the mid-30s. That stuck with me, so I dug into it. The CDC data I found puts it closer to 55 for a baby boy born in the U.S. in 1928. The mid-30s number may be a global figure, or one dragged down by the very high infant deaths of that era, but either way I'm not sure it holds up for the U.S. Even at 55, that man has nearly doubled what he was expected to live. And he did it mostly without computers, without AI, without any of the tools we have today. Just steady improvements in medicine and in how we live, decade after decade. Now that progress is speeding up, not slowing down. I'm over 70, and I'm running a public experiment to see how far I can push it. If one lifetime nearly doubled life expectancy once, why not 200? Full story: garyleland.com/life-expectan… #longevity #healthyaging #200yearlife

I took steps out. Here's the updated post: I just interviewed Dr. Michael Roizen, the creator of RealAge and Chief Wellness Officer Emeritus at Cleveland Clinic. I asked him for his top five habits for living longer. He gave me six, in order of importance: Stress management. He calls it "posse, purpose and play": friends you can count on, a reason to get up in the morning, and time to have fun. 1. Food. What you eat, how much, when, and how it's cooked. 2. Avoid unforced errors. No smoking or vaping, wear your seatbelt, wear the helmet. 3. Physical activity. All four kinds. 4. Brain health and sleep. 5. Prevent gum disease. Floss every day. Supplements didn't make the list. He says all 18 supplements and medications he likes, combined, would only come in at number seven. His own routine: 1. Weights twice a week 2. Cardio three times a week for 48 minutes 3. 20 jumps in the morning and 20 at night. He says 40 a day is where the benefit for spine and hip health tops out. I'm trying to live to 200. Advice like this is how I get there. Full interview: garyleland.com/dr-michael-ro… I am not a doctor, and I am definitely not your doctor. #Longevity #RealAge #HealthyAging #LiveLonger #AntiAging #Biohacking #200YearLife @ClevelandClinic @YoungDrMike

I put my whole longevity routine online: every supplement, workout and blood test. I also built my own iPhone app to track it every morning. Here's where to find it all: garyleland.com/public-longev… #longevity #healthyaging

I take 500 mg of aged garlic extract every day at 71. Here's why. 🧄 A study of 27,437 adults aged 80 and over found that those who ate garlic at least weekly had an 8–11% lower risk of death. 🧄 Garlic compounds extended median lifespan by 11.4% in mice (Cell Metabolism, 2025). 🧄 Garlic extract extended lifespan by 20% in C. elegans by switching on the longevity gene daf-16. 🧄 In people with high blood pressure, garlic supplements lowered systolic pressure by about 8 points, which the researchers compared to standard BP medication. Small effects, but they keep showing up study after study. That's why it stays in my stack. Full breakdown and my protocol 👇 garyleland.com/garlic-longev… #Longevity #Garlic #HealthyAging #Over70 #BloodPressure #Supplements #200YearLife

I'm 71. I don't have diabetes. I'm not prediabetic. And I'm wearing a glucose monitor anyway. Why? Because "healthy" people spike more than they think. A Stanford study found more than half of healthy adults hit prediabetic-level blood sugar after certain meals. After a bowl of cornflakes and milk, 80% of them spiked. I'm using the Stelo by Dexcom, over the counter, no prescription. My morning coffee with cocoa already showed a spike. For the next two months I'm testing: A cookie A scoop of ice cream A glass of wine The same treat with a walk after, and without I'll report back with what spiked me and what didn't. garyleland.com/glucose-monit… #GlucoseMonitor #BloodSugar #Longevity #HealthyAging #Over70 #Biohacking #200YearLifeProject

At 71 I sleep about 7 hours a night. Before I started The 200 Year Life Project, I slept four to five hours, took a sleep prescription and needed a CPAP. Today the prescription is gone and so is the CPAP. One quiet piece of that is L-Theanine, the calming amino acid from green tea. I take 400 mg every evening. It takes the edge off my mind at night without knocking me out, and I don't wake up groggy. What the research says, honestly: A small Oxford study found it relaxes the mind without making you drowsy A 4-week trial found better sleep quality and lower stress in healthy adults A 2025 review of 18 trials found better sleep quality and less daytime tiredness, but no change in total sleep time So it's a helper, not a sleeping pill. My dose, timing and the full breakdown: garyleland.com/l-theanine-at… #LTheanine #Sleep #Longevity #HealthyAging #Over70 #Biohacking #200YearLifeProject

My full body MRI results are back. At 71: ✅ Nothing urgent. No cancer. ⚠️ 2 things to raise with my doctor 👀 8 things to watch, all normal wear and tear Most MRI stories online are scary. This one went well. garyleland.com/full-body-mri…

I added up every dollar of my longevity protocol at 71. Supplements, my daily shake, blood tests, a whole genome DNA test, the full body MRI I booked, and my gear. The daily protocol runs about $52 a day, roughly $1,580 a month. But here's the part most people miss: about $480 of that monthly number is food and coffee I'd be buying anyway. And the cheap stuff still does most of the work. Water. Walking every day. Lifting something heavy. A dark bedroom and a regular bedtime. Creatine and magnesium. Everything else on my list is me chasing the last few percent, because I'm trying to reach 200. If you want to try something, test before you buy. A blood panel tells you what you're actually low on. Full bill, line by line 👇 garyleland.com/longevity-pro… #Longevity #HealthyAging #Over70 #Biohacking #Supplements #200YearLife

I'm paying about $3,100 out of pocket for a full body MRI. My reasons: A baseline for trying to live to 200 Finding problems while they're small I'll take a few extra doctor visits over missing something. garyleland.com/full-body-mri… #Longevity #HealthyAging #FullBodyMRI

Don't tell me you slept great. You were unconscious for 8 hours. Do you know your deep sleep? Your REM? How many times you woke up? Deep sleep is when your brain clears out waste, and that matters for dementia. At 71, I track mine. garyleland.com/sleep-trackin…

I brush my teeth ~730 times a year. Every one of those meant dragging nylon (plastic) across my gums. And nylon sheds. So at 71 I put boar bristle heads on my Sonicare. Bamboo base. No nylon. Do they clean better? No. No trial shows that. Less daily plastic in my mouth? Yes. garyleland.com/boar-bristle-…