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Like many celebrities and entrepreneurs, 45-year-old US tech billionaire Bryan Johnson is .

Spending an average of US$2 million a year on an anti-ageing regimen, Johnson he now ages slower than some children. He explains: “the pace my body accumulates ageing damage is less than the average ten year old”.

Many of Johnson’s age-reversal methods are questionable, involve dodgy science, and have known side effects.

While you can’t stop the ageing process, and the gradual decline our bodies experience as we advance in years, there are some things we can all do – for free – to maintain our health as we age.

What does Johnson do? And is it scientific?

Fasting

Johnson reports fasting for 23 hours a day. He then eats : 2,250 calories of nutrient-dense food “customised” to his body’s needs.

Eating for time-restricted periods in the day can have a on how we , inflammation levels, hormonal regulation, and (blood sugar, , cholesterol, blood pressure, BMI and waist circumference).

However, a Spartan-like food intake can how our body responds to sugar (known as glucose tolerance). And it’s not necessarily any more effective for weight maintenance than .

Large-scale, long-term human trials are needed to confirm the findings of fasting.

Acid peels

Johnson has weekly (which use a mild acid to exfoliate the skin) to maintain a “youthful glow”.

But you cannot smooth sagging facial skin or remove deep scars or wrinkles. Acid peels also , including organ damage, infection, scarring and swelling.

Plasma infusions

Perhaps the most bizarre youth-inducing procedure Johnson has attempted is receiving blood transfusions from his 17-year-old son.

US biotech companies have explored to tackle age-related diseases in humans for decades. But there are no proven clinical benefits.

include blood-borne infections, fever and allergic reactions.

Historical attempts to stay youthful

Humans have been experimenting with . These have included all sorts of behavioural and lifestyle practices that are quirky, questionable, and even sadistic.

Ancient practices included , which the Greeks and Romans used to brighten their complexions.

Romans also used and to minimise wrinkles, due to their acclaimed rejuvenating properties.

apparently took daily baths in sour donkey milk. To sustain this lavish habit, she had a . Sour milk contains , a naturally occurring that exists in many modern-day exfoliants. So this idea was grounded in basic science, at least.

During the 16th and 17th century, “Countess Dracula” aka allegedly resorted to serial killing to quench her thirst for youthfulness, .

The quest continues with cryotherapy

Fountain of youth fixations have inspired many contemporary anti-ageing trends. Exposure to cold is a firm favourite.

suggests this could have relating to longevity, by slowing cellular degeneration, , increasing the metabolism, and reducing inflammation.

Dutch motivational speaker Wim Hof includes as one of the three pillars of his to “increase mind-body connection”.

Athletes such as use , exposing their bodies to extremely cold temperatures for two to four minutes to decrease the signs of ageing and enhance their general health.

However, the include bone fractures, frostbite, nerve damage, bleeding, cramping, swelling and skin infections.

So what can we do to age well?

Two of the more mainstream anti-ageing methods that Johnson recommends are the daily self-care habits of sleep and exercise.

He has a that involves retiring to bed at 8pm, with a one-hour wind-down in a darkened room.

Adults report poorer sleep quality and difficulty being able to sleep for long enough . Sleeping too much or too little is a greater risk of obesity, heart disease and .

Developing a regular sleep routine, reducing bedroom distractions such as mobile phones, and exercising regularly can all help to .

Exercise, often cited as a wonder drug for healthy ageing, is something Johnson takes very seriously. He does a “” workout that includes specially designed daily techniques, as well as , hiking and playing sport.

From middle age onwards, we all need to exercise regularly, to increase our muscle mass, bone density, strength, endurance, coordination and balance. One of the greatest health risks for older people is , which balance, flexibility, endurance and strength training reduce. Physical activity can bring in older adults if undertaken in groups, and there are well-known .

Small changes in sleep, diet (eating ), and exercise can support , reducing the chance of early death, and helping us all to lead an active and independent life in our senior years. Now that is something worth investing in.

Rachael Jefferson-Buchanan does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.