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Bryan Johnson, IHHT and Lower Glucose
Bryan Johnson credits IHHT for a drop in CGM averages. Learn what IHHT is, what early studies show, and the caveats to consider before chasing similar results.
Written by
Gabriel Tan
Bryan Johnson recently shared that his 3-day continuous glucose monitor snapshot showed an average of 86 mg/dL with tight variability. He credits a new addition to his morning stack, intermittent hypoxia hyperoxia therapy (IHHT) alongside fasting, training and sauna.
If you follow longevity circles, you have likely seen IHHT pop up in clinic menus and athlete blogs. Before anyone tries to copy this, it helps to understand what IHHT is, what the data says, and where the uncertainties sit.
What is IHHT?
IHHT is a supervised breathing protocol that alternates low-oxygen air with high-oxygen air in short intervals. Instead of resting in normal room air between hypoxic bouts, you breathe a hyperoxic mix that is richer in oxygen, often around 30% to 40%, while hypoxic intervals can be as low as 10 to 12 percent oxygen.
The idea is to deliver a sharper training signal for your cardiovascular and respiratory systems without asking you to do hard exercise during the session.
What the Studies Show
The most robust trial to date looked at people hospitalized for long Covid-19 who were doing inpatient rehabilitation.
Adding IHHT three times per week improved six-minute walk distance by about 92 meters versus 33 meters in controls, with benefits across fatigue, breathlessness and quality of life, and no reported adverse events.
This was a prospective controlled study, not randomized, but it shows feasibility and a clinically meaningful signal.
Zooming out, reviews of intermittent hypoxia and hypoxia-hyperoxia approaches suggest potential benefits for performance, blood pressure and lipids, with small studies in metabolic syndrome populations showing favorable changes.
At the same time, summaries note that effects on glucose and lipid control in type 2 diabetes are inconsistent, and better trials are needed before anyone treats IHHT as a metabolic therapy.
Where Bryan Johnson's Results Come In
Bryan reports a 5.5% drop in average glucose over four weeks and very tight variability on CGM while also fasting 16 hours a day and stacking IHHT with exercise and sauna. That is a lot of change at once.
Any of those levers can shift glucose patterns, particularly if the starting point included late-night meals or low daily movement. His numbers are impressive, yet they come from a short CGM window.
CGM devices have an accuracy margin, and most modern systems differ from lab values by roughly 8% to 10% on average, which is good for trends but not the same as a lab draw. Treat short windows as snapshots, then confirm with longer wear or standard labs.
How IHHT Influences Glucose
Mechanistically, intermittent hypoxia can activate pathways linked to glucose uptake in muscle and cardiorespiratory conditioning.
The switch to hyperoxia between hypoxic bouts may amplify that training stimulus, which is why some programs use enriched oxygen rather than room air during recovery. These are plausible routes to steadier glucose and fitness improvements, but in humans the data is early and heterogeneous, and protocols vary widely across clinics.
What to Take Note of Before Trying IHHT
Evidence quality
The strongest human trial signal is in long Covid-19 rehabilitation, not in healthy people looking to shave a few points off CGM averages. Benefits for glucose control in diabetes are mixed across reviews, so treat metabolic claims as provisional.
Protocol control
Oxygen percentages, interval lengths and session frequency differ by provider. There is no single standard dose that has been validated across outcomes.
Safety and screening
The long Covid-19 pilot reported no adverse events, which is reassuring in a clinical setting. That does not replace individual screening for cardiopulmonary disease, anemia or pressure-sensitive conditions. IHHT is not a DIY practice.
Confounders
Fasting, strength training and better sleep can lower average glucose and reduce variability. If you change several inputs at once, it is hard to know which lever did the work.
Measurements
CGM is excellent for trend watching, yet it is not perfect. Accuracy depends on device model and glucose range. Keep that in mind when comparing week-to-week changes or bragging rights with friends.
Final Word
Bryan Johnson’s CGM snapshot is a tidy story. Tighter glucose, fewer swings, and a new tool in the morning routine.
IHHT may contribute by conditioning the cardiorespiratory system and nudging glucose handling, and a controlled hospital trial shows it can be delivered safely with functional gains in a rehab setting.
Set against that are real limits. Human data on glucose control is early and inconsistent, protocols are not standardized, and short CGM windows can flatter or mislead.
If you choose to explore IHHT, ground expectations in what has been tested, screen for health risks, and track progress with methods that hold up over more than a few days. Trends that last are the ones that count.
Resources
Related Articles
Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
Bryan Johnson, IHHT and Lower Glucose
Bryan Johnson credits IHHT for a drop in CGM averages. Learn what IHHT is, what early studies show, and the caveats to consider before chasing similar results.
Written by
Gabriel Tan
Bryan Johnson recently shared that his 3-day continuous glucose monitor snapshot showed an average of 86 mg/dL with tight variability. He credits a new addition to his morning stack, intermittent hypoxia hyperoxia therapy (IHHT) alongside fasting, training and sauna.
If you follow longevity circles, you have likely seen IHHT pop up in clinic menus and athlete blogs. Before anyone tries to copy this, it helps to understand what IHHT is, what the data says, and where the uncertainties sit.
What is IHHT?
IHHT is a supervised breathing protocol that alternates low-oxygen air with high-oxygen air in short intervals. Instead of resting in normal room air between hypoxic bouts, you breathe a hyperoxic mix that is richer in oxygen, often around 30% to 40%, while hypoxic intervals can be as low as 10 to 12 percent oxygen.
The idea is to deliver a sharper training signal for your cardiovascular and respiratory systems without asking you to do hard exercise during the session.
What the Studies Show
The most robust trial to date looked at people hospitalized for long Covid-19 who were doing inpatient rehabilitation.
Adding IHHT three times per week improved six-minute walk distance by about 92 meters versus 33 meters in controls, with benefits across fatigue, breathlessness and quality of life, and no reported adverse events.
This was a prospective controlled study, not randomized, but it shows feasibility and a clinically meaningful signal.
Zooming out, reviews of intermittent hypoxia and hypoxia-hyperoxia approaches suggest potential benefits for performance, blood pressure and lipids, with small studies in metabolic syndrome populations showing favorable changes.
At the same time, summaries note that effects on glucose and lipid control in type 2 diabetes are inconsistent, and better trials are needed before anyone treats IHHT as a metabolic therapy.
Where Bryan Johnson's Results Come In
Bryan reports a 5.5% drop in average glucose over four weeks and very tight variability on CGM while also fasting 16 hours a day and stacking IHHT with exercise and sauna. That is a lot of change at once.
Any of those levers can shift glucose patterns, particularly if the starting point included late-night meals or low daily movement. His numbers are impressive, yet they come from a short CGM window.
CGM devices have an accuracy margin, and most modern systems differ from lab values by roughly 8% to 10% on average, which is good for trends but not the same as a lab draw. Treat short windows as snapshots, then confirm with longer wear or standard labs.
How IHHT Influences Glucose
Mechanistically, intermittent hypoxia can activate pathways linked to glucose uptake in muscle and cardiorespiratory conditioning.
The switch to hyperoxia between hypoxic bouts may amplify that training stimulus, which is why some programs use enriched oxygen rather than room air during recovery. These are plausible routes to steadier glucose and fitness improvements, but in humans the data is early and heterogeneous, and protocols vary widely across clinics.
What to Take Note of Before Trying IHHT
Evidence quality
The strongest human trial signal is in long Covid-19 rehabilitation, not in healthy people looking to shave a few points off CGM averages. Benefits for glucose control in diabetes are mixed across reviews, so treat metabolic claims as provisional.
Protocol control
Oxygen percentages, interval lengths and session frequency differ by provider. There is no single standard dose that has been validated across outcomes.
Safety and screening
The long Covid-19 pilot reported no adverse events, which is reassuring in a clinical setting. That does not replace individual screening for cardiopulmonary disease, anemia or pressure-sensitive conditions. IHHT is not a DIY practice.
Confounders
Fasting, strength training and better sleep can lower average glucose and reduce variability. If you change several inputs at once, it is hard to know which lever did the work.
Measurements
CGM is excellent for trend watching, yet it is not perfect. Accuracy depends on device model and glucose range. Keep that in mind when comparing week-to-week changes or bragging rights with friends.
Final Word
Bryan Johnson’s CGM snapshot is a tidy story. Tighter glucose, fewer swings, and a new tool in the morning routine.
IHHT may contribute by conditioning the cardiorespiratory system and nudging glucose handling, and a controlled hospital trial shows it can be delivered safely with functional gains in a rehab setting.
Set against that are real limits. Human data on glucose control is early and inconsistent, protocols are not standardized, and short CGM windows can flatter or mislead.
If you choose to explore IHHT, ground expectations in what has been tested, screen for health risks, and track progress with methods that hold up over more than a few days. Trends that last are the ones that count.
Resources
Related Articles
Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
Bryan Johnson, IHHT and Lower Glucose
Bryan Johnson credits IHHT for a drop in CGM averages. Learn what IHHT is, what early studies show, and the caveats to consider before chasing similar results.
Written by
Gabriel Tan
Bryan Johnson recently shared that his 3-day continuous glucose monitor snapshot showed an average of 86 mg/dL with tight variability. He credits a new addition to his morning stack, intermittent hypoxia hyperoxia therapy (IHHT) alongside fasting, training and sauna.
If you follow longevity circles, you have likely seen IHHT pop up in clinic menus and athlete blogs. Before anyone tries to copy this, it helps to understand what IHHT is, what the data says, and where the uncertainties sit.
What is IHHT?
IHHT is a supervised breathing protocol that alternates low-oxygen air with high-oxygen air in short intervals. Instead of resting in normal room air between hypoxic bouts, you breathe a hyperoxic mix that is richer in oxygen, often around 30% to 40%, while hypoxic intervals can be as low as 10 to 12 percent oxygen.
The idea is to deliver a sharper training signal for your cardiovascular and respiratory systems without asking you to do hard exercise during the session.
What the Studies Show
The most robust trial to date looked at people hospitalized for long Covid-19 who were doing inpatient rehabilitation.
Adding IHHT three times per week improved six-minute walk distance by about 92 meters versus 33 meters in controls, with benefits across fatigue, breathlessness and quality of life, and no reported adverse events.
This was a prospective controlled study, not randomized, but it shows feasibility and a clinically meaningful signal.
Zooming out, reviews of intermittent hypoxia and hypoxia-hyperoxia approaches suggest potential benefits for performance, blood pressure and lipids, with small studies in metabolic syndrome populations showing favorable changes.
At the same time, summaries note that effects on glucose and lipid control in type 2 diabetes are inconsistent, and better trials are needed before anyone treats IHHT as a metabolic therapy.
Where Bryan Johnson's Results Come In
Bryan reports a 5.5% drop in average glucose over four weeks and very tight variability on CGM while also fasting 16 hours a day and stacking IHHT with exercise and sauna. That is a lot of change at once.
Any of those levers can shift glucose patterns, particularly if the starting point included late-night meals or low daily movement. His numbers are impressive, yet they come from a short CGM window.
CGM devices have an accuracy margin, and most modern systems differ from lab values by roughly 8% to 10% on average, which is good for trends but not the same as a lab draw. Treat short windows as snapshots, then confirm with longer wear or standard labs.
How IHHT Influences Glucose
Mechanistically, intermittent hypoxia can activate pathways linked to glucose uptake in muscle and cardiorespiratory conditioning.
The switch to hyperoxia between hypoxic bouts may amplify that training stimulus, which is why some programs use enriched oxygen rather than room air during recovery. These are plausible routes to steadier glucose and fitness improvements, but in humans the data is early and heterogeneous, and protocols vary widely across clinics.
What to Take Note of Before Trying IHHT
Evidence quality
The strongest human trial signal is in long Covid-19 rehabilitation, not in healthy people looking to shave a few points off CGM averages. Benefits for glucose control in diabetes are mixed across reviews, so treat metabolic claims as provisional.
Protocol control
Oxygen percentages, interval lengths and session frequency differ by provider. There is no single standard dose that has been validated across outcomes.
Safety and screening
The long Covid-19 pilot reported no adverse events, which is reassuring in a clinical setting. That does not replace individual screening for cardiopulmonary disease, anemia or pressure-sensitive conditions. IHHT is not a DIY practice.
Confounders
Fasting, strength training and better sleep can lower average glucose and reduce variability. If you change several inputs at once, it is hard to know which lever did the work.
Measurements
CGM is excellent for trend watching, yet it is not perfect. Accuracy depends on device model and glucose range. Keep that in mind when comparing week-to-week changes or bragging rights with friends.
Final Word
Bryan Johnson’s CGM snapshot is a tidy story. Tighter glucose, fewer swings, and a new tool in the morning routine.
IHHT may contribute by conditioning the cardiorespiratory system and nudging glucose handling, and a controlled hospital trial shows it can be delivered safely with functional gains in a rehab setting.
Set against that are real limits. Human data on glucose control is early and inconsistent, protocols are not standardized, and short CGM windows can flatter or mislead.
If you choose to explore IHHT, ground expectations in what has been tested, screen for health risks, and track progress with methods that hold up over more than a few days. Trends that last are the ones that count.
Resources
Related Articles
Bryan Johnson, IHHT and Lower Glucose
Bryan Johnson credits IHHT for a drop in CGM averages. Learn what IHHT is, what early studies show, and the caveats to consider before chasing similar results.
Written by
Gabriel Tan
Bryan Johnson recently shared that his 3-day continuous glucose monitor snapshot showed an average of 86 mg/dL with tight variability. He credits a new addition to his morning stack, intermittent hypoxia hyperoxia therapy (IHHT) alongside fasting, training and sauna.
If you follow longevity circles, you have likely seen IHHT pop up in clinic menus and athlete blogs. Before anyone tries to copy this, it helps to understand what IHHT is, what the data says, and where the uncertainties sit.
What is IHHT?
IHHT is a supervised breathing protocol that alternates low-oxygen air with high-oxygen air in short intervals. Instead of resting in normal room air between hypoxic bouts, you breathe a hyperoxic mix that is richer in oxygen, often around 30% to 40%, while hypoxic intervals can be as low as 10 to 12 percent oxygen.
The idea is to deliver a sharper training signal for your cardiovascular and respiratory systems without asking you to do hard exercise during the session.
What the Studies Show
The most robust trial to date looked at people hospitalized for long Covid-19 who were doing inpatient rehabilitation.
Adding IHHT three times per week improved six-minute walk distance by about 92 meters versus 33 meters in controls, with benefits across fatigue, breathlessness and quality of life, and no reported adverse events.
This was a prospective controlled study, not randomized, but it shows feasibility and a clinically meaningful signal.
Zooming out, reviews of intermittent hypoxia and hypoxia-hyperoxia approaches suggest potential benefits for performance, blood pressure and lipids, with small studies in metabolic syndrome populations showing favorable changes.
At the same time, summaries note that effects on glucose and lipid control in type 2 diabetes are inconsistent, and better trials are needed before anyone treats IHHT as a metabolic therapy.
Where Bryan Johnson's Results Come In
Bryan reports a 5.5% drop in average glucose over four weeks and very tight variability on CGM while also fasting 16 hours a day and stacking IHHT with exercise and sauna. That is a lot of change at once.
Any of those levers can shift glucose patterns, particularly if the starting point included late-night meals or low daily movement. His numbers are impressive, yet they come from a short CGM window.
CGM devices have an accuracy margin, and most modern systems differ from lab values by roughly 8% to 10% on average, which is good for trends but not the same as a lab draw. Treat short windows as snapshots, then confirm with longer wear or standard labs.
How IHHT Influences Glucose
Mechanistically, intermittent hypoxia can activate pathways linked to glucose uptake in muscle and cardiorespiratory conditioning.
The switch to hyperoxia between hypoxic bouts may amplify that training stimulus, which is why some programs use enriched oxygen rather than room air during recovery. These are plausible routes to steadier glucose and fitness improvements, but in humans the data is early and heterogeneous, and protocols vary widely across clinics.
What to Take Note of Before Trying IHHT
Evidence quality
The strongest human trial signal is in long Covid-19 rehabilitation, not in healthy people looking to shave a few points off CGM averages. Benefits for glucose control in diabetes are mixed across reviews, so treat metabolic claims as provisional.
Protocol control
Oxygen percentages, interval lengths and session frequency differ by provider. There is no single standard dose that has been validated across outcomes.
Safety and screening
The long Covid-19 pilot reported no adverse events, which is reassuring in a clinical setting. That does not replace individual screening for cardiopulmonary disease, anemia or pressure-sensitive conditions. IHHT is not a DIY practice.
Confounders
Fasting, strength training and better sleep can lower average glucose and reduce variability. If you change several inputs at once, it is hard to know which lever did the work.
Measurements
CGM is excellent for trend watching, yet it is not perfect. Accuracy depends on device model and glucose range. Keep that in mind when comparing week-to-week changes or bragging rights with friends.
Final Word
Bryan Johnson’s CGM snapshot is a tidy story. Tighter glucose, fewer swings, and a new tool in the morning routine.
IHHT may contribute by conditioning the cardiorespiratory system and nudging glucose handling, and a controlled hospital trial shows it can be delivered safely with functional gains in a rehab setting.
Set against that are real limits. Human data on glucose control is early and inconsistent, protocols are not standardized, and short CGM windows can flatter or mislead.
If you choose to explore IHHT, ground expectations in what has been tested, screen for health risks, and track progress with methods that hold up over more than a few days. Trends that last are the ones that count.
Resources
Related Articles
Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
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What's included
Core Test - Comprehensive lab test covering 100+ biomarkers
Clinician reviewed insights and action plan
1:1 consultation with a real clinician
Upload past lab reports for lifetime tracking
Dedicated 1:1 health coaching
Duo Bundle (For 2)
Most popular
$798
$668
$130 off (17%)
Individual
$399
$349
$50 off (13%)
What could cost you $15,000? $349 with Mito.
No hidden fees. No subscription traps. Just real care.
What's included
Core Test - Comprehensive lab test covering 100+ biomarkers
Clinician reviewed insights and action plan
1:1 consultation with a real clinician
Upload past lab reports for lifetime tracking
Dedicated 1:1 health coaching
Duo Bundle (For 2)
Most popular
$798
$668
$130 off (17%)
Individual
$399
$349
$50 off (13%)
What could cost you $15,000? $349 with Mito.
No hidden fees. No subscription traps. Just real care.
What's included
Core Test - Comprehensive lab test covering 100+ biomarkers
Clinician reviewed insights and action plan
1:1 consultation with a real clinician
Upload past lab reports for lifetime tracking
Dedicated 1:1 health coaching
Duo Bundle (For 2)
Most popular
$798
$668
$130 off (17%)
Individual
$399
$349
$50 off (13%)
What could cost you $15,000? $349 with Mito.
No hidden fees. No subscription traps. Just real care.
Core Test - Comprehensive lab test covering 100+ biomarkers
Clinician reviewed insights and action plan
1:1 consultation with a real clinician
Upload past lab reports for lifetime tracking
Dedicated 1:1 health coaching
What's included
Duo Bundle (For 2)
Most popular
$798
$668
$130 off (17%)
Individual
$399
$349
$50 off (13%)