#1054 - Bryan Johnson - The 2026 Immortality Protocol
In this episode of Modern Wisdom, Bryan Johnson and Chris Williamson discuss evidence-based approaches to health optimization and longevity. Johnson shares his five-step process for improving sleep quality, presents his exercise and diet recommendations, and explains his use of targeted therapies like sauna sessions and hyperbaric oxygen treatment. He also describes various biomarkers for tracking health progress, including measurements of sleep quality, heart rate, and sexual function.
The conversation explores Johnson's efforts to establish longevity as a cultural priority through community initiatives like "don't die dinners" and technology-driven solutions. Johnson outlines his Blueprint system, which aims to provide AI-powered health guidance, and discusses his plan to implement a corporate "die score" that rates companies based on their impact on human longevity. His goal is to make health optimization more accessible and establish what he calls a "Don't Die" philosophy by 2026.
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1-Page Summary
Optimizing Fundamental Health Habits
In this episode, Chris Williamson and Bryan Johnson explore essential components of health optimization, focusing on evidence-based routines for longevity.
Johnson emphasizes sleep as the cornerstone of health, presenting a five-step process for improving sleep quality to boost willpower and regulate the body's natural rhythms. He advocates for a balanced exercise routine combining cardio, strength, flexibility, and balance work, while promoting a whole-foods diet free from processed foods and sugar.
Advanced Longevity Therapies and Biohacking
Bryan Johnson shares his experiences with targeted therapies, including daily 20-minute sauna sessions at 200°F, which he credits with reducing toxins and improving vascular health. He discusses the benefits of Hyperbaric Oxygen Therapy (HBOT), noting improvements in cognitive markers and skin rejuvenation, while emphasizing the importance of careful supplement selection and monitoring.
Measuring and Tracking Health Metrics
Johnson introduces various biomarkers for tracking health, including sleep quality indicators and sexual function measurements. He emphasizes the significance of resting heart rate as a daily biomarker, aiming for around 50 beats per minute, and discusses how specific measurements like sperm quality can provide insights into overall health status.
Building a Community and Philosophy Around Longevity
The conversation shifts to Johnson's efforts to create a community-driven framework promoting longevity. He describes initiatives like "don't die dinners" and summits that foster connection and vulnerability. Johnson aims to reshape societal values by elevating health and longevity as high-status virtues.
Scaling the "Don't Die" Approach Through Technology
Johnson outlines his vision for Blueprint, an AI-driven system designed to provide personalized health guidance. He describes how technology can democratize health optimization through continuous monitoring and automated recommendations. Johnson proposes introducing a "die score" for companies, rating their impact on human longevity, while working to establish "Don't Die" as a dominant cultural philosophy by 2026.
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Counterarguments
- Sleep quality improvement processes may vary in effectiveness from person to person, and a five-step process might not be universally applicable.
- While a balanced exercise routine is beneficial, the optimal mix of cardio, strength, flexibility, and balance work can differ based on individual goals, abilities, and health conditions.
- A whole-foods diet is generally healthy, but some individuals may require specific dietary adjustments due to allergies, intolerances, or other health concerns.
- Sauna sessions may not be safe or beneficial for everyone, and the claim of toxin reduction needs to be substantiated by more robust scientific evidence.
- The benefits of Hyperbaric Oxygen Therapy (HBOT) for the general population are not conclusively proven, and it may not be necessary or cost-effective for everyone.
- The importance of supplements can vary greatly, and some may have minimal impact on health or could interact negatively with medications.
- A resting heart rate of around 50 beats per minute may be too low for some individuals and could indicate bradycardia, especially if accompanied by symptoms.
- The use of specific biomarkers like sperm quality may not be relevant or practical for everyone, and the interpretation of these metrics can be complex.
- Community-driven frameworks for promoting longevity may not appeal to or benefit all individuals, and the concept of "don't die dinners" might not resonate with diverse cultural values.
- The idea of elevating health and longevity as high-status virtues could inadvertently stigmatize those with chronic illnesses or disabilities.
- AI-driven systems like Blueprint may face challenges related to privacy, data security, and the accuracy of automated recommendations.
- The concept of a "die score" for companies could be difficult to standardize and might not account for all factors influencing human longevity.
- The goal of establishing "Don't Die" as a dominant cultural philosophy by 2026 may be overly ambitious and could encounter resistance from existing cultural norms and beliefs.
Actionables
- You can create a sleep sanctuary by investing in blackout curtains, a white noise machine, and a high-quality mattress topper to enhance your sleep environment, making it conducive to restful sleep without external disturbances.
- Explanation: Improving your sleep quality isn't just about following steps; it's about creating an environment that naturally promotes sleep. Blackout curtains can help regulate your body's natural rhythms by blocking out light, a white noise machine can drown out disruptive sounds, and a comfortable mattress topper can provide the physical support needed for a good night's rest.
- Start a "Mix & Match Fitness" challenge with friends where each week, you collectively choose a new type of exercise to try, ensuring you cover cardio, strength, flexibility, and balance over the course of a month.
- Explanation: By turning exercise into a social and varied activity, you're more likely to stay engaged and cover all aspects of a balanced routine. One week could be dedicated to a dance cardio class, the next to a strength training circuit, followed by a yoga session for flexibility, and finally a tai chi class for balance.
- Organize a "Whole-Foods Potluck" in your community where participants bring dishes made exclusively from whole foods, encouraging the sharing of recipes and ideas for meals free from processed ingredients and sugars.
- Explanation: This strategy not only helps you learn new ways to incorporate whole foods into your diet but also builds a support system for healthy eating habits. The social aspect of the potluck makes the transition to a whole-foods diet more enjoyable and sustainable, as you discover a variety of dishes and create a shared experience around healthful eating.
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Optimizing Fundamental Health Habits (Sleep, Exercise, Nutrition)
Chris Williamson and Bryan Johnson delve into the critical components of health – sleep, exercise, and nutrition – and the necessity for developing an evidence-based routine that fosters both health and longevity.
Building an Evidence-Based Routine For Sleep, Exercise, and Nutrition Is Key to Health and Longevity
The importance of sleep, diverse exercises, and nutrition founded on whole foods is emphasized as being vital for health and longevity.
Prioritizing Sleep Over Other Health Practices Due To Impaired Bodily and Cognitive Function
Chris Williamson raises the conversation's focus on sleep by discussing the shift in awareness about its role in health, citing sleep scientist Matthew Walker’s contributions to modern discussions on the topic. Despite understanding its necessity, societal attitudes sometimes swing toward a "hustle and grind culture," which undervalues sleep. Momentus' Sleep Packs, aimed at enhancing sleep quality, are mentioned as one of the facilitative products available in the market.
Bryan Johnson details a five-step process for improving sleep to boost willpower, which is essential for eradicating harmful behaviors like late-night unhealthy snacking. He emphasizes the importance of regular sleep schedules in sync with the circadian rhythm and warns that irregular sleep can accumulate 'trash' in the body, detrimental to health. Johnson also asserts that while both duration and regularity of sleep are vital, consistency in timing takes precedence.
Balanced Exercise: Cardio, Strength, Flexibility, Balance for Cardiovascular, Muscle, and Metabolic Health
Johnson also speaks about the significance of staying active through various workouts, including cardio, strength, balance, and flexibility exercises, to enhance cardiovascular, muscle, and metabolic health.
Whole-Foods Diet: Personal Preferences, No Processed Foods/Sugar
When it comes to eating habits, Johnson advises a gradual shift to a whole-foods diet, eschewing processed foods and sugar while steering clear of fast food entirely. He criticizes the concept of moderation and cheat meals in terms of fast food consumption, preferring a stricter dietary plan. Rather than adopting diet labels like carnivore or ...
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Optimizing Fundamental Health Habits (Sleep, Exercise, Nutrition)
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Counterarguments
- While prioritizing sleep is important, it's not always practical or possible for everyone due to varying life circumstances, such as work schedules, family responsibilities, or health conditions that may disrupt sleep.
- The emphasis on products like Momentus' Sleep Packs may not acknowledge that improving sleep quality can often be achieved through free or low-cost methods, such as adjusting the sleep environment or practicing relaxation techniques.
- The assertion that consistency in sleep timing is more important than duration could be debated, as individual sleep needs vary, and some research suggests that sleep duration is equally important for health.
- The recommendation to avoid fast food entirely may not consider the socioeconomic factors that make fast food the most accessible option for some individuals, nor does it acknowledge that balance and moderation can be a sustainable approach for others.
- The advice to shift to a whole-foods diet might not take into account individual dietary needs, cultural food practices, or the potential for disordered eating patterns when strict dietary rules are imposed.
- The idea that foc ...
Actionables
- You can create a sleep sanctuary by redesigning your bedroom with calming colors, installing blackout curtains, and using white noise machines to promote uninterrupted sleep.
- Redesigning your bedroom environment can significantly influence your sleep quality. For example, painting the walls with a soothing color like light blue or green can create a more relaxing atmosphere. Blackout curtains can help maintain darkness, signaling to your body that it's time to sleep, while a white noise machine can drown out disruptive sounds from the environment.
- Develop a personalized mini-cookbook with easy, whole-food recipes that you can rotate weekly to simplify your transition to a healthier diet.
- Starting with a collection of 10 to 15 simple recipes that use whole foods can make it easier to avoid processed and fast food. For instance, you could include recipes for a hearty vegetable stew, a quinoa and black bean salad, or a stir-fry with lean protein and fresh vegetables. By having a go-to list of meals, you're less likely to resort to unhealthy options when you're short on time or ideas.
- Integrate micro-workouts into your daily routine by identifying three to five opportunities for brief, ...
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Advanced Longevity Therapies and Biohacking
Bryan Johnson shares his experiences and outcomes related to the use of advanced therapies and biohacking methods including sauna sessions, hyperbaric oxygen therapy, and biomarker optimization to achieve improved health outcomes.
Targeted Therapies: Sauna, Hyperbaric Oxygen, and Biomarker Optimization
Johnson explores the potential health benefits of targeted therapies.
Daily 20-minute 200°f Sauna For Detox, Vascular Health, and Fertility
Bryan Johnson credits the use of a traditional dry sauna, for 20 minutes a day at 200 degrees Fahrenheit, with reducing the toxins accumulated from the LA wildfires and microplastics in his blood and semen by over 90%. He notes a spike of 400% in his vascular endothelial growth factor (VEGF), improving vascular health, and a dramatic decrease in PTOW, a protein associated with Alzheimer's disease.
Johnson acknowledges the need to use ice packs on the testicles during sauna sessions to preserve fertility markers, adding that he observed a 30% increase in such markers when including the ice packs. He also mentions sleep disruptions initially but later improved sleep quality when using the sauna before bed.
Hyperbaric Oxygen Therapy to Boost Oxygenation, Reduce Inflammation, and Rejuvenate Skin
Hyperbaric Oxygen Therapy (HBOT), which involves pressurizing a chamber to double the concentration of oxygen, has provided Bryan Johnson with broad-spectrum improvements, including a decline in cognitive decline markers and no detectable inflammation.
Although Johnson notes HBOT can be expensive and time-consuming, he highlights its use for serious conditions and post-surgery recovery. After completing around 200 sessions over the past year, Johnson cautiously continues to use HBOT but emphasizes the i ...
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Counterarguments
- Sauna sessions at 200°F may not be safe for everyone, and the claimed detoxification benefits are not universally accepted by the scientific community.
- The increase in VEGF and decrease in PTOW due to sauna use would need to be validated by peer-reviewed studies to be considered reliable.
- The use of ice packs to preserve fertility during sauna sessions is not a widely recognized or studied practice and may not be necessary or effective for the general population.
- The improvements in sleep quality attributed to sauna use before bed may not be experienced by all individuals and could vary based on personal health conditions and sleep patterns.
- The benefits of HBOT are still under investigation, and while it shows promise for certain conditions, it may not be as broadly beneficial as suggested without more extensive research.
- The claim that HBOT is the best skin rejuvenation therapy is subjective and may not take into account individual re ...
Actionables
- You can enhance your detox routine by incorporating natural antioxidants and anti-inflammatory foods into your diet. Foods like turmeric, green tea, and berries contain compounds that support the body's natural detoxification processes, potentially complementing the toxin-reducing effects of sauna sessions without the need for high temperatures.
- Explore the benefits of moderate exercise to improve vascular health and cognitive function. Regular physical activities such as brisk walking, cycling, or swimming can increase VEGF levels and promote blood flow, which might also contribute to reducing proteins associated with Alzheimer's disease, similar to the effects of sauna use.
- Consider integrating mindful breath ...
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Measuring and Tracking Health Metrics
Bryan Johnson discusses the significance of monitoring and improving health metrics, relating specifically to sleep, sexual function, and comprehensive physiological health.
Analyzing Biomarkers: Blood, Sleep, and Sexual Function For Health Insights
Bryan Johnson introduces the idea that arousal cycles, which occur naturally during sleep for both men and women, are indicative of overall health. He explains that such cycles, which can be measured through nightly erections for men and clitoral engorgement for women, are tied to various health components, including metabolic, cardiovascular, physiological, and hormonal health.
Wearables and Lab Tests For Heart Rate, Oxygen, and Sperm Quality
The absence of nocturnal erections, Johnson suggests, may be a sign of poor sleep quality or sleep deprivation, which in turn could signify broader health concerns. As such, nighttime erections can be considered a biomarker for overall health status.
The discussion implies that resting heart rate is another critical metric for assessing sleep quality. In order to combat the natural decrease in melatonin production with age, Johnson takes a small dose of melatonin to sustain his pineal gland's functionality. He also addresses an overreliance on medication, advocating instead for habit-based solutions to health concerns which can be tracked and adjusted over time.
Johnson reveals an experiment where the cessation of using ice on his testicles after sauna use resulted in a decrease in fertility markers by 50%. Upon reintroduction of the ice regimen, his measurements for sperm count, motility, and morphology not only rebounded but reached new personal records. This particular practice highlights the practical use of measuring specific biomarkers to assess and influence one's health.
Optimizing Metrics to Track Health Interventions and Identify Improvement Opportunities
Chris Williamson touches on upgraded biometric sensors capable of detecting abnormal heartbeats and changes in heart rate variability (HRV). Johnson emphasizes the importance of tracking daily resting heart rate, considering it the most valuable daily biomarker to judge the effectiveness of one's pre-bed routine. He aims for a resting heart rate around 50 beats per minute, which he deems indicative of optimal health.
Williamson and Johnson discuss [restricted t ...
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Measuring and Tracking Health Metrics
Additional Materials
Counterarguments
- The correlation between arousal cycles and overall health might not be as strong or direct as suggested; other factors could influence these cycles, such as stress or relationship dynamics.
- The absence of nocturnal erections might not always be a reliable indicator of poor sleep quality or broader health issues, as individual variations and other conditions could also affect this phenomenon.
- While resting heart rate can be an indicator of health, it is not universally applicable; athletes, for example, may have lower resting heart rates due to their training, which does not necessarily correlate with sleep quality.
- The use of melatonin supplements to maintain pineal gland function may not be necessary or beneficial for everyone, and long-term effects are not fully understood.
- Habit-based solutions are valuable, but some health conditions may require medication, and the two approaches can be complementary rather than mutually exclusive.
- Personal experiments, such as the one with ice application on testicles, may not be scientifically rigorous or generalizable, and results should be interpreted with caution.
- Aiming for a resting heart rate of around 50 beats per minute might not be suitable for everyone, as optimal rates can vary based on individual health, fitness levels, and age.
- [restricted term] levels are important, but focusing too much on them without considering the broade ...
Actionables
- You can create a sleep diary to track patterns related to your sexual health and sleep quality, noting down any nocturnal physical changes along with your sleep duration and perceived quality each morning. This personal record can help you identify correlations between your sleep habits and physiological responses, allowing you to make informed adjustments to your bedtime routine or seek medical advice if necessary.
- Start a food response journal where you document your physical reactions to different foods, such as energy levels, digestion, and mood, over a period of several weeks. By reviewing this journal, you can pinpoint which foods may be affecting your well-being negatively or positively, and gradually tailor your diet to optimize your health based on your body's unique responses.
- Engage in a simple home-based exercise routine that targets ...
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Building a Community and Philosophy Around Longevity
Bryan Johnson addresses the culture surrounding health and longevity, emphasizing the need to shift societal perceptions toward valuing a fulfilling and healthy life. He outlines the creation of a community-driven moral framework and the promotion of longevity and "not dying" as high-status virtues.
Creating a Community-Driven Moral Framework for a Fulfilling, Healthy Life
Johnson speaks about the importance of establishing a "sturdiness of identity, sturdiness of community" where existence is treasured beyond professional success or social standing. He proposes that health optimization should be seen as an agency and encourages people to avoid behaviors or influences that compromise their interests.
Fostering Connection Through Supportive Groups, Rituals, and Vulnerability
Bryan Johnson uses simple yet effective means to establish deep connections, such as 15-second phone calls with friends and "don't die dinners," which gather people, including celebrities, to combat loneliness. He shares a story where he responded to a top Hollywood celebrity's admission of loneliness by hosting a dinner at his house, emphasizing the need for genuine social bonds.
Johnson also describes hosting Don't Die Summits with large groups of participants engaging in various group exercises and therapy. He mentions community initiatives that create a supportive and vulnerable atmosphere, such as taking a shot of olive oil and offering apologies to the body. These gatherings aim to discuss personal struggles and build human connections.
Promoting Longevity and "Not Dying" As High-Status Virtues
Johnson expresses pride in his biological functions, aligning with the DNA's objective to reproduce, and contrasts this with current societal norms that prioritize unhealthy lifestyles. He aspires to change the moral narrative to make health and longevity desirable and high-status goals.
He discusses changing societal values through memetic warfare, aiming to in ...
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Building a Community and Philosophy Around Longevity
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Counterarguments
- The emphasis on longevity as a high-status virtue might inadvertently marginalize or stigmatize those with chronic illnesses or disabilities that cannot be easily optimized for health.
- Prioritizing "not dying" could lead to an excessive focus on individual health at the expense of addressing broader social determinants of health, such as poverty, education, and environmental factors.
- The concept of memetic warfare to change societal values could be seen as manipulative, potentially infringing on individual autonomy and the diversity of personal values.
- The focus on community and social rituals may not resonate with all individuals, particularly those who are introverted or prefer solitude, and might not be universally applicable or desirable.
- The moral framework proposed may not take into account cultural differences and the variety of ethical systems that exist globally, which could lead to a form of cultural imperialism.
- The idea of making contributions to community health and longevity high-status activities could inadvertently commodify health and create new forms of inequality based on access to health resources.
- The pursuit of longevity and health optimization might lead to excessive health-related anxiety or orthorexia, where individuals become unhealthily obsessed with healthy eating and lifest ...
Actionables
- You can start a "health buddy" system with a friend where you check in on each other's wellness goals weekly, creating accountability and support for healthier habits. This could involve setting mutual goals, such as getting enough sleep, eating nutritious meals, or engaging in regular physical activity, and then discussing progress and challenges during your check-ins.
- Create a "longevity journal" to track daily habits that contribute to a fulfilling life, such as gratitude entries, acts of kindness, or moments of connection with others. This personal record can help you become more conscious of the small actions that contribute to overall well-being and can serve as a motivational tool to continue prioritizing these behaviors.
- Develop a "not dying" game for your family or friends that r ...
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Scaling the "Don't Die" Approach Through Technology
Bryan Johnson advocates for a novel health strategy, centered around the mantra "Don't Die," aiming to radically extend human healthspan through technology.
AI "Blueprint" for Personalized, Automated Health Guidance and Optimization
Leveraging Data, Science, and Technology for Accessible, Actionable Longevity Strategies
Blueprint, as described by Bryan Johnson, acts as an AI-driven approach to health, aspiring to replicate the personalized care one might receive from a team of doctors. It measures health metrics, analyzes data, and provides evidence-based guidance autonomously. Johnson envisions a world in which each person has access to health optimization through an AI system that continuously evolves with their biological needs. He foresees the creation of a global biological immune system armed with sensors worldwide to detect and protect against pathogens by leveraging advanced data and technology.
The Pod 5 Ultra from 8 Sleep, with its temperature regulation and built-in speaker—including upgraded biometric sensors—illustrates the practical application of data and technology in longevity strategies. These sensors perform nightly health checks that detect abnormal heartbeats and variations in heart rate variability, cementing the concept of personalized, automated health guidance.
Johnson emphasizes the scalability of the blueprint system, suggesting it can democratize health knowledge and relieve the individual from understanding complex health practices. The system simplifies the pursuit of health through a data-driven method that adjusts recommendations based on empirical evidence.
Establishing "Don't Die" As a Dominant Cultural and Moral Guide For Health, Technology, and the Future
Johnson's efforts extend beyond the technological sphere into influencing cultural values. He proposes to pivot societal focus toward health and longevity by aligning them with power, wealth, and status. According to Johnson, recognition of social status could be tied to the actual impact a person or organization has on life e ...
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Clarifications
- Healthspan refers to the period of life during which a person remains healthy and free from serious chronic diseases. It differs from lifespan, which is the total length of time a person lives. Extending healthspan focuses on improving quality of life, not just increasing years lived. The goal is to minimize the time spent in poor health or disability.
- The "Don't Die" approach is a comprehensive health philosophy focused on preventing death by maximizing healthspan through continuous monitoring and intervention. It integrates cutting-edge technology, such as AI and biometric sensors, to provide personalized, real-time health guidance. The approach also promotes cultural and societal changes that prioritize longevity as a key measure of success and status. Ultimately, it aims to transform health maintenance into an accessible, automated, and socially reinforced practice.
- An AI system like Blueprint collects continuous health data from sensors and medical tests. It uses machine learning algorithms to analyze patterns and detect deviations from optimal health. Based on scientific research and individual data, it generates tailored recommendations for diet, exercise, and lifestyle changes. The system updates guidance dynamically as new data and health insights emerge.
- The "global biological immune system" refers to a network of interconnected sensors and data systems that monitor health threats like viruses and bacteria worldwide in real time. These sensors collect biological and environmental data to detect outbreaks early and track pathogen spread. Advanced AI analyzes this data to coordinate rapid responses, similar to how the human immune system identifies and fights infections. This system aims to prevent pandemics by enabling proactive, global health interventions.
- The Pod 5 Ultra from 8 Sleep is a smart mattress designed to improve sleep quality, a key factor in longevity. It uses temperature regulation to optimize body temperature throughout the night, enhancing restorative sleep phases. Its biometric sensors track vital signs like heart rate and breathing patterns to detect health anomalies early. Better sleep and continuous health monitoring support overall wellness and disease prevention, contributing to longer healthspan.
- Heart rate variability (HRV) measures the time variation between consecutive heartbeats, reflecting the autonomic nervous system's regulation of the heart. Higher HRV generally indicates better cardiovascular fitness and resilience to stress, while lower HRV can signal stress, fatigue, or potential health issues. It is measured using sensors that detect heartbeat intervals, often through wearable devices or biometric sensors. Monitoring HRV helps assess overall health, recovery, and stress levels in real time.
- A "die score" would likely be calculated by assessing how a company's products or services impact human health and longevity, using data on factors like toxicity, lifestyle effects, and disease risk. Implementation could involve standardized metrics and third-party audits to ensure transparency and accuracy. Scores might be publicly displayed to inform consumers and incentivize companies to improve health outcomes. This system would function similarly to environmental impact ratings but focused on mortality and life extension.
- Carbon offset scoring measures the environmental impact of activities by quantifying greenhouse gas emissions and encouraging reductions. The "die score" similarly quantifies how much a company's products or services affect human mortality or longevity. Both systems create a standardized metric to evaluate and compare impact, promoting accountability and improvement. This analogy helps frame the "die score" as a tool for incentivizing life-extending practices like carbon offsets do for environmental health.
- Health and longevity can be linked to social status because healthier individuals often have greater productivity and influence, which can translate into power and wealth. Wealth enables access to better healthcare, nutrition, and living conditions, which improve lifespan and quality of life. Social recognition of longevity as a statu ...
Counterarguments
- The "Don't Die" mantra may oversimplify the complexities of health and mortality, potentially downplaying the importance of quality of life and the natural aging process.
- Relying heavily on AI for health guidance could lead to overdependence on technology and underutilization of human medical professionals' expertise and intuition.
- Personalized AI-driven health systems may raise privacy concerns regarding the collection and handling of sensitive health data.
- The scalability of the Blueprint system assumes equal access to technology, which may not be feasible due to economic disparities and digital divides.
- The Pod 5 Ultra's nightly health checks, while innovative, may not be a comprehensive solution for health monitoring and could miss important health indicators that require professional medical assessment.
- Democratizing health knowledge through AI may inadvertently contribute to the devaluation of traditional healthcare education and the role of healthcare professionals.
- Linking social status to health and longevity could perpetuate socioeconomic inequalities, as those with more resources may have better access to health optimization technologies.
- The "die score" concept, while aiming to promote longevity, could lead to unintended consequences, such as companies prioritizing their score over other important ethical considerations.
- The focus on not dying as a high-status virtu ...
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