Bryan Johnson, a 45-year-old biotech founder and multi-millionaire, has embarked on a mission to reduce his “biological age” and boost longevity through a comprehensive anti-aging program known as Project Blueprint. The program, costing $2 million a year, revolves around daily workouts that aim to slow down the aging process and maintain optimal health. Johnson’s workouts are a mix of cardio, strength exercises, and stretching, carefully designed to keep his heart and body in prime condition.
The Concept of “Biological Age”
The concept of “biological age” is a subject of ongoing debate among scientists and health advocates. It refers to the true age of our cells, tissues, and organ systems, determined based on biochemistry, and can differ from an individual’s chronological age—the number of years they have lived. Johnson claims that despite being 45 years old, his heart’s biological age is 37, and he has the lung capacity of an 18-year-old.
Designing the Anti-Aging Workouts
Johnson’s daily workouts last between 45 to 60 minutes and occur seven days a week. Unlike training for an endurance event or muscle building, his workouts are tailored to slow down the aging process and maintain his overall health. He aims to keep his heart rate in moderate levels (106 to 159 beats per minute) for roughly four and a half hours a week (zones 2 through 4). Additionally, he spends 90 to 150 minutes per week raising his heart rate above 159 beats per minute (zone 5).
The Workout Routine
Johnson’s daily workout routine consists of 30 exercises, which include both common and more unusual movements. He performs one set for many of the exercises, working in the 10 to 15 rep range without taking breaks. While this range is effective for building muscle, he acknowledges that multiple sets with challenging weights are optimal for hypertrophy (muscle growth) and stresses the importance of progressive overload.
The workout commences with four laps of sled pulls, followed by exercises to improve posture, such as scapula shrugs and suboccipital stretches. He then moves on to tricep extensions, face pulls, and butterfly pulls to target both the front and back of his body.
Continuing with resistance band pull aparts and external shoulder rotations, Johnson emphasizes flexibility with weighted hamstring stretches, GHD machine back extensions, and oblique crunches. He further works on core strength with leg raises and oblique touches.
Next, Johnson performs “reverse push-ups” using parallel bars, seated calf raises, and various leg-focused exercises like poliquin step-ups and split squats. The routine also includes nordic hamstring curls, reverse nordics, tibialis raises, single-leg tibialis raises, and isotibankle rotations.
The Importance of Diet and Hormonal Balance
In addition to his daily workouts, Johnson maintains a calorie deficit, consuming around 1,977 calories a day. He also takes testosterone through a patch on his leg to ensure healthy hormone levels. Low-fat diets have been associated with decreased testosterone levels, and Johnson addresses this concern as part of his anti-aging strategy.
Bryan Johnson’s dedication to slowing down his “biological age” through his anti-aging daily workout is a testament to the growing interest in longevity and wellness practices. With a combination of cardio, strength exercises, and flexibility training, Johnson aims to keep his body and heart in optimal condition. While the concept of “biological age” remains a topic of discussion, Johnson’s commitment to maintaining his health and vitality is an inspiration for individuals seeking to age gracefully and improve their overall well-being.