He Survived Bryan Johnson's $2M Routine for 3 Years

Summary

This video explores Tage Johnson's unique adaptation of his father Brian Johnson's $2 million anti-aging protocol. At 19, Tage has been following the protocol for three years, focusing on diet, sleep, and exercise tailored to his needs. Unlike his father's approach to reverse aging damage, Tage's version emphasizes building muscle and enhancing longevity. The video delves into Tage's daily routine, including his structured exercise protocol, sleep habits, and a 3,300-calorie vegan diet designed for muscle gain and health optimization.

Takeaways

• 🧬 A 19-year-old has been following Brian Johnson's $2 million a year anti-aging protocol for 3 years.
• 👨‍👦 Brian Johnson's son, Tage, adopted the protocol at 16, focusing on prevention rather than reversal of aging damage.
• 💪 Tage's exercise routine includes a structured six-day Push Pull Legs routine, aiming for hypertrophy.
• 🏋️‍♂️ Advanced exercises like Nordic and reverse Nordic are included to strengthen specific body parts.
• 🚴‍♂️ Tage follows a cardio training method to boost V2 Max, a key biomarker for cardio fitness and longevity.
• 🌙 Sleep is a critical component of the protocol, with both Brian and Tage emphasizing its importance.
• 🥗 Tage's diet is significantly different from his father's, with a focus on building muscle and a higher caloric intake.
• 🥦 Tage has recently adopted a vegan diet, replacing chicken with plant-based alternatives in his meals.
• ⏱ Tage's eating window is 8 hours, compared to his father's 5-6 hours, allowing more time to consume his 3300 calories.
• 🥑 A day in Tage's diet includes large portions of nutrient-dense meals, resembling a part-time job in terms of food consumption.

Q & A

What is the age of the individual who has been following Brian Johnson's anti-aging protocol?

The individual is 19 years old.

How long has Brian Johnson's son been following the anti-aging protocol?

Brian Johnson's son has been following the protocol since February 2021, which is approximately three years.

What is the main difference between Brian Johnson's and his son's approach to the anti-aging protocol?

Brian Johnson's approach focuses on reversing aging damage due to years of unhealthy habits, while his son focuses on building muscle and enhancing longevity due to his younger age and less accumulated aging damage.

What are the three core areas of focus for a long and healthy life according to the script?

The three core areas of focus are diet, sleep, and exercise.

What is the recommended rep range for hypertrophy or building muscle according to the script?

The recommended rep range for hypertrophy or building muscle is 6 to 12 reps.

What is the significance of V2 Max in the context of the exercise protocol discussed in the script?

V2 Max is a key biomarker for cardio fitness and a good predictor for longevity. The script discusses a training method to boost V2 Max.

How does Tage Johnson's approach to sleep differ from his father's?

Tage Johnson's approach to sleep is similar to his father's, emphasizing the importance of sleep as a priority and following principles to ensure good sleep quality.

What is the caloric intake for Brian Johnson's diet according to the script?

Brian Johnson's diet is at 2250 calories per day.

Why did Tage Johnson decide to go vegan?

Tage Johnson decided to go vegan as part of his health and dietary adaptation, focusing on health rather than the taste of food.

What is the estimated time Tage spends on his exercise protocol each day?

Tage spends about an hour to an hour and a half on his exercise protocol every day.

Outlines

00:00

🔬 Anti-Aging Protocols: A Youngster's Journey

This paragraph introduces a 19-year-old who has been following Brian Johnson's $2 million a year anti-aging protocol for the past three years. Unlike many who have attempted this challenging routine for short periods, this individual has committed to it long-term. The video aims to explore the unique adaptation of this protocol by Brian's son, Tage, who began at the age of 16. The focus is on how Tage's version differs from his father's, particularly in terms of exercise and diet, and how it might be more suitable for younger individuals interested in longevity without the need for muscle gain.

05:02

🏋️‍♂️ Exercise Regimen for Longevity and Muscle Building

The second paragraph delves into Tage's exercise protocol, which is designed to build muscle and enhance longevity. It consists of three main elements: lifting, cardio, and stretching. Tage follows a six-day Push Pull Legs routine, aiming for four sets of 10 reps to promote muscle hypertrophy. His cardio training focuses on improving V2 Max, a key biomarker for cardio fitness and longevity, through a method popularized by Dr. Peter AA. This involves intense 4-minute intervals followed by cool-down periods. Additionally, Tage incorporates Zone 2 training and a daily stretching routine to maintain flexibility and overall fitness.

10:03

🌙 Prioritizing Sleep for Optimal Health

The third paragraph discusses the importance of sleep in Tage's longevity protocol, which aligns closely with his father's approach. Key principles for achieving quality sleep include making it a top priority, maintaining a consistent bedtime, creating a wind-down routine, eating early, avoiding stimulants, minimizing light exposure, regulating bedroom temperature, and getting sunlight exposure post-waking. Tage's experience in a college dorm room presented challenges but also demonstrated that with determination, one can maintain healthy sleep habits even in less-than-ideal environments.

15:03

🥗 A Caloric Intake Strategy for Longevity and Muscle Growth

The final paragraph focuses on diet as a critical component of the longevity protocol. While Brian Johnson follows a strict, calorie-restricted diet, Tage consumes approximately 3,300 calories daily to support muscle building. His diet includes a variety of nutrient-dense meals and an expanded eating window compared to his father's. Tage has also chosen to adopt a vegan diet, further personalizing the blueprint diet to his health goals. The paragraph concludes with a first-person account of following Tage's diet for a day, highlighting the volume and variety of food required to meet his caloric and protein targets.

Keywords

💡Anti-aging protocol

An anti-aging protocol refers to a set of practices or treatments aimed at slowing down the aging process and promoting longevity. In the video, Brian Johnson's $2 million a year anti-aging protocol is mentioned as a comprehensive routine that includes various therapies and lifestyle changes. The script discusses how a 19-year-old has been following this protocol for three years, which is unusual given the typical age demographic for such intensive regimens.

💡Blueprint

The term 'Blueprint' in the context of the video refers to a specific anti-aging and health optimization program developed by Brian Johnson. It encompasses a variety of therapies and lifestyle practices intended to maximize health and extend life. The video explores how his son, Tage, has been adapting this blueprint to his own needs since the age of 16, focusing on diet, sleep, and exercise.

💡Longevity

Longevity is the state of living a long, healthy life. The video's central theme revolves around longevity and how Tage's adaptation of his father's anti-aging protocol is geared towards enhancing longevity. It discusses various practices, such as diet, exercise, and sleep, that contribute to a longer and healthier life.

💡Caloric restriction

Caloric restriction is a dietary regimen that involves reducing the intake of calories to a level that is below what is normally consumed, but still provides adequate nutrition. In the video, Brian Johnson's approach to the blueprint includes caloric restriction as a means to extend lifespan, whereas Tage, being younger, focuses on building muscle and consumes more calories.

💡V2 Max

V2 Max, or ventilatory threshold, is a measure of cardiovascular fitness that indicates the point at which an individual's body can no longer take in enough oxygen to keep up with the demands of exercise. The video mentions that Tage incorporates cardio training methods to boost his V2 Max, which is considered beneficial for longevity.

💡Zone 2 training

Zone 2 training refers to exercising at a moderate intensity level, typically characterized by a heart rate that falls within the 'aerobic' or 'endurance' zone. The video explains that Tage pairs his high-intensity 4x4 cardio sessions with Zone 2 training on other days to improve his cardiovascular fitness.

💡Intermittent fasting

Intermittent fasting is an eating pattern where individuals cycle between periods of eating and fasting. The video discusses how both Brian and Tage practice intermittent fasting, but with different eating window durations, to optimize their health and longevity.

💡Diet

In the context of the video, 'diet' refers to the specific nutritional intake and eating habits that are part of the blueprint protocol. Tage's diet is highlighted as being high in calories to support muscle building, and he has recently adopted a vegan diet, which is a significant departure from his father's approach.

💡Exercise protocol

An exercise protocol in the video is a structured plan for physical training that Tage follows to build muscle and enhance longevity. It includes a combination of lifting, cardio, and stretching, with specific attention to rep ranges and types of exercises that promote hypertrophy.

💡Sleep hygiene

Sleep hygiene refers to the practices and habits that contribute to a good night's sleep. The video emphasizes the importance of sleep as a pillar of the blueprint protocol and outlines several principles, such as maintaining a consistent bedtime and creating a peaceful sleep environment, that Tage and his father follow to ensure optimal sleep.

Highlights

A 19-year-old has been following Brian Johnson's $2 million a year anti-aging protocol for 3 years.

Most people find the protocol challenging and few stick with it long-term.

Brian's son, Tage, started the protocol at 16 and has continued without looking back.

Tage's protocol adaptation is particularly interesting for younger individuals interested in muscle gain.

Tage began focusing on longevity at a young age, which is unusual as most people start later due to health scares.

The core areas of focus for a long and healthy life according to Tage are diet, sleep, and exercise.

Tage's exercise protocol includes lifting, cardio, and stretching.

Tage's lifting routine is structured around a six-day Push Pull Legs routine.

Cardio training for Tage focuses on boosting V2 Max, a key biomarker for cardio fitness and longevity.

Tage's stretching routine is designed to take about 15 minutes a day and is part of a 5-day protocol.

Sleep is a critical component of Tage's longevity protocol, with a consistent bedtime and wind-down routine.

Tage's diet is focused on building muscle with a caloric intake of 3,300 calories a day.

Tage has recently adopted a vegan diet, focusing on health over taste.

Tage's eating window is 8 hours, which is more expanded than his father's and allows for more flexibility.

A day in the life of Tage's diet involves large portions and a variety of nutrient-dense meals.

Tage's discipline and commitment to long-term health at a young age are impressive and set him apart.

Transcripts

what if I told you there's a 19-year-old

that spent the past 3 years following

Brian Johnson's famous $2 million a year

anti-aging protocol sounds kind of

unbelievable right well countless people

have tried Brian's protocol and

documented online for a few weeks or

even a few months very few have stuck

with it for the long term most people

I've talked to that have tried blueprint

see it as a challenging experiment or

something to test their limits but

here's where things get interesting back

in February of 2021 Brian's son to

decided to take on this Challenge in a

way that no one really has he went all

in on the blueprint protocol and never

looked back I saw everything he was

doing so I saw all the anti-aging

therapies I saw the extensive protocols

that he was doing and i' always been so

fascinated by it so I looked into it

more and I decided that I was going to

follow the same path still to this day

even though it was a hard transition I

don't look back at it at all like no

regrets now at just 19 years old how

much has spent the past 3 years

meticulously following this routine and

adapting it to his own needs in this

video we're going to dive deep into

Tag's unique adaptation of blueprint

we'll explore the differences between

his version of the protocol and his

father's version of the protocol

especially when it comes to exercise and

diet quick note I think the diet part of

this video is especially interesting if

you're a younger person that's been

considering trying Brian Johnson's

blueprint routine but you're worried

about not being able to gain muscle on

it then I think this adaptation

could be for you what sets Tage apart in

the world of longevity or biohacking is

how young he got into it in my

experience most people don't become

interested in longevity until they have

a few health scares but talage began

taking this stuff seriously at just 16

years old which gives him a huge

Advantage by starting young he doesn't

have to focus on undoing years of Aging

damage like most people do instead he

can put his energy into leveling up his

health and performance right from the

start often times people think blue

blint is about doing all of these

extreme anti-aging therapies and trying

to slow your speed of Aging to the max

but really it's just about stopping bad

habits on the other hand his father

Brian Johnson has a slightly different

Focus one of Brian's big goals with

blueprint has been to reverse aging

damage yeah so a lot of the things that

my dad does for the blueprint protocol

is purposed to reverse aging damage that

he's accumulated from years of unhealthy

habits poor eating excessive UV damage

and just uh wrecking his body from years

of sleep deprivation after years of work

building brain tree vinmo battling a

decade of chronic depression and living

off an unhealthy diet Brian found

himself in a rough place but talage

having started blueprint at 16 doesn't

have much aging damage to reverse I

haven't accumulated as much aging damage

and so there are less things to reverse

out so a lot of the therapies that he

does even if I try them they would

probably be ineffective because there's

nothing to fix that pretty much leaves

me with just the basics of diet sleep

and exercise the first step for me was

stopping self-destructive behaviors the

Second Step was mastering diet sleep and

exercise and as I get older and maybe

something become more relevant then I'll

do that but for the time being it's just

diet sleep exercise over the past year

I've spent countless hours diving deep

into the science of longevity and I've

noticed a clear pattern if you want to

live long and healthy life there are

three core areas or power laws to focus

on those are diet sleep and exercise now

they might not be as exciting as things

like red light therapy sauna cold plunge

or the latest supplement but their

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the link in the description now let's

get back to the video so the first core

component to T's version of blueprint is

his exercise protocol when designing any

exercise routine it's really important

to ask this question what are we

training for for Tage right now it seems

to be about building muscle and

enhancing longevity with these goals in

mind taj's training protocol is

structured around three elements lifting

cardio and stretching let's start out

with Lifting for those trying to gain

Mass the advice is typically pretty

simple lift heavy weights and eat lots

of food Tage is doing both and his

lifting routine is pretty structured he

follows a relatively straightforward

sixday Push Pull legs routine and it

seems like he's aiming for four sets of

10 reps on pretty much every exercise as

with pretty much everything in exercise

and Longevity there's some debate around

this but that 6 to 12 rep range is n to

be ideal for hypertrophy or building

muscle so that's probably why he's

shooting for that rep range on most of

his exercises so a lot of the exercises

in his plan are pretty standard but a

few of them are a little bit more

advanced and difficult to do take for

instance Nordic and reverse Nordic my

son introduced me to these exercises

these movements can be pretty tough to

master I spent a lot of time last year

working on reverse nordics in particular

and I found that they really helped

strengthen my knees next let's move on

to the cardio component of his training

plan Tage is using a cardio Training

Method known to boost V2 Max now if you

haven't heard of V2 Max it's a key

biomarker for cardio Fitness and it's a

really good predictor for longevity

right now he's following a method that

was made really popular by Dr Peter AA

now Peter AA didn't come up with this

method but from what I've seen he did

popularize it here's how it works twice

a week Tage does what's known as a nor

Regan 4x4 he told me that he's doing

these on either a stationary bike or an

elliptical so essentially what he'll do

is he'll go as fast as he can or he'll

pedal as hard as he can for 4 minutes

pushing his heart rate up into upper

Zone 4 and maybe mid zone 5 and then as

soon as that 4 minutes is up he'll go

into a 4minute cool down period and then

you repeat this cycle a total of four

times Tage also explained that he

generally pairs these 4x4 days with leg

days then on upper body days or the

other four days of the week that he

trains he'll do Zone 2 training I

believe he also does this on a bike or

elliptical but basically what he'll do

is he'll hop on one of these and then

try to keep his heart rate in what's

called Zone 2 if you want to know more

about Zone 2 training I'll leave a link

to a video in the description below

what's cool is that I'm also testing

this V2 Max increasing protocol myself I

just have my Baseline measurements done

and I'll be getting followup

measurements done in a few months so if

you want to see if this protocol

actually increases my V2 Max make sure

to to subscribe the final piece of Tag's

exercise protocol is his stretching

routine he follows a 5-day stretching

protocol that looks like it's designed

to take about 15 minutes a day this is

something that I've really fallen in

love with over the past year stretching

and focusing on flexibility every day

has had a huge impact on my ability to

recover altogether I'm estimating that

Tage spends about an hour to an hour and

a half on his exercise protocol every

day it seems like a pretty well-rounded

approach to building a bit of muscle

while maintaining cardio Fitness and

flexibility which are all great for

longevity the second pillar to Tom's

approach to longevity is something that

we all know is important but we often

Overlook sleep now Tage told me that his

approach to getting good sleep is pretty

much the exact same as his dad's so if

you want to see a really in-depth video

on that go check it out but I figured

that I would include a few principles

that Brian and Tom and used to make sure

that they're getting the best sleep

possible one make sleep your number one

priority two have a consistent bedtime

three create a wind down routine before

bed I think this one is especially

helpful as it's really easy for me to go

to bed with all these thoughts just

running wild in my head and that I kind

of like have fever dreams

of the stuff that's been happening

throughout the day in my head all night

and that is like the most frustrating

thing four eat your last meal early five

avoid caffeine and other stimulants

afternoon six minimize exposure to light

after Sundown seven regulate your

bedroom temperature something that

really helps with this is a cooling

mattress pad like eight sleep eight

create a peaceful sleep environment nine

get sunlight or bright light exposure

within 15 minutes of waking up and 10

track your sleep metrics and

consistently try to improve them now

where talage and brine differ is that

talage is currently spending about 8

months out of the Year living in a

college dorm room now for those of you

that lived in a college dorm room you

might remember that it's not necessarily

the best place to get a great sleep

score and college makes it pretty hard

to maintain a consistent bedtime yeah I

think one of the most influential

factors into maintaining those healthy

habits is environment whether it be the

people you're around or the

circumstances and so it was a bit of a

rough start at first trying to figure

out how do I eat healthy foods how do I

avoid all of the um unhealthy oils and

sugars and things in the dining hall

food that's just messing with my health

if I have homework how not to stay up

late so it was a lot of trial and error

I would have friends like if I was out

past like if I was in our hangout area

around 8:00 p.m. 8:30 people would say

shouldn't you be in bed and so it got to

the point where that was the expectation

that I was someone who' go to bed early

so it felt good that despite being in

that college environment I finally

reached a point where I could have

stability and I honestly think even

though I didn't stay up late to do

homework um or I guess do a lot of the

things that people think you need for

human connection I managed to manage my

work well and make a lot of good friends

in the process something that I took

away from speaking with talage is that

even in less than ideal environments

it's possible to make the best of things

you can 100% decide to make sleep a

priority and reap its benefits now that

we've covered sleep let's dive into the

final power law of Tag's longevity

protocol which is Diet I think one of

the most fascinating aspects of the

blueprint protocol overall is Diet Brian

Johnson is kind of known for following

an incredibly strict diet where every

calorie is meticulously calculated and

vetted but there's a pretty big

difference between his diet and tages

caloric intake the current blueprint

diet is at 2250 calories and I would

probably lose weight on that diet Brian

practices caloric restriction this is

because there's really good animal

studies showing that caloric restriction

can help extend lifespan so Brian eats a

total of about 2,250 calories a day and

is in a 10% caloric deficit so there's

evidence showing that that's good for

longevity there's also evidence showing

that building muscle is good for

longevity and it's well known that

putting on muscle is a lot easier if

you're under 30 years old I'm actually

in a phase right now where I am trying

to put on weight in a healthy Manner and

not doing a dirty bulk and so if I'm

going to do that and I want to make sure

that all my calories ALS also have to

fight for their lives and there's

nothing uh bad in there I'm currently at

3,300 calories a day so when I learned

that Talman consumes about 3,300

calories a day and is trying to build

muscle this made a lot of sense to me

because as a younger person it's

probably more optimal to focus on

building muscle at least until you're

around that 30-year Mark instead of

focusing on caloric restriction now if

you've been following Brian for a while

then you'll notice that in the past he

would make reference to how his son

would have chicken with super veggie

which is one of the blueprint meals but

Tage recently made the choice to go

vegan previously I was making an

alternative to Super veggie and I was

putting Chicken in there and then I was

putting quinoa sweet potatoes carrots

and now recently I've actually stopped

biting the chicken I am um trying to see

what it's like to be vegan for me the

only thing that matters is health and if

that means having to take away a lot of

things that are seemingly delicious then

I'm okay with that another variation

between their diets is their eating

Windows Brian has an incredibly tight

eating window where he consumes all of

his calories in a 5 to 6 hour time

period taj's eating window is a little

bit more expanded it's still considered

intermittent fasting but he has about 8

hours to get in his 3300 calories and

honestly I'm really glad for that 8 Hour

eating window because I'm about to try

Tag's diet and I can't imagine eating

3300 calories in 5 hours so what does a

day of eating like thas Johnson look

like well here was my experience right

away in the morning I drank longevity

mix and welcome to a day of eating like

Thomas Johnson is

currently 5:09

[Music]

a.m. longevity mix

wow I've had this before but it's really

good it's a good way to start the day

this is one of BR Johnson's supplements

or products and to be honest it's pretty

good after I got back from the gym I had

Tag's version of nutty pudding okay so

it's 648 a.m. it's officially time for

meal 2 look how big this bulll is this

bowl is completely full this is a ton of

food h

it's really good it's got the blueprint

nutty pudding mix chia seeds berries

macadamia nuts walnuts collagen banana

and I'm probably forgetting something

but it was pretty good this meal comes

at 970 calories with 39 G of fat 132 G

of carbs and 51 g of protein next up I

prepared tages chickpea

Curry right here I've got this m massive

chickpea Curry and I mean look at the

size of this bowl it's like literally

the size of my head this's a lot of food

I've got to get through got an avocado

I've got some olive oil I'm going to do

just a little shot of olive oil here

with my lunch is

currently 10:51

a.m. okay taste test this is phenomenal

I seasoned it with some turmeric some

cumin uh garlic powder bit of chili

powder it's really good I'm normally not

a huge fan of quinoa but this is really

really

good let's have a little bit of olive

oil

shears this has been meal 2 I'll see you

guys for meal 3 this meal is loaded up

with ingredients like macadamia nut milk

quinoa garbanzo beans spinach tomato

sauce it's a pretty hearty and nutrient

dense meal coming in at

858 calories with 28 G of fat 140 G of

carbs and 37 g of protein so I'm on a

zoom call really quick but this is the

third full meal of the day it's

currently 12:20 so I've got about 40

minutes to knock this down for the end

of my eating window I'm not hungry at

all and this is a lot of food so wish me

luck for the final meal of the day I

tried Tag's Omega Harvest now this is a

pretty simple and straightforward meal

it has only a few ingredients beans hemp

seed sweet potato and avocado this meal

is about 854 calories and comes in at 34

G of fat 130 G of carbs and 36 g of

protein so I ended up finishing all the

main meals in Tom's diet it's a lot of

food I can confidently say I do not want

to eat anything else today what's

interesting though is that after

finishing the last meal I realized I was

still shy some calories I had about 2700

calories with all of his main meals and

I still need to eat a little bit and

then what I realized is that he probably

has the same 3 tablespoons of extra

virgin olive oil every day that Brian

does I also noticed that those main

meals only add up to around 120 g of

protein so I'm guessing that he also has

a protein shake to get him to his Target

of 160 g of protein a day and hit that

3300 calorie Mark so I'm going to have

one more shot of olive oil and then I'll

drink about 40 g of protein and a shake

okay to finish off the day one shot of

extra virgin olive oil you know what I'm

going to wrap up on that this is about

40 Gams of pea protein

here chocolate flavored so it's it's got

a nice flavor to

it I'm so full okay cheers

well that's been a day of eating like

Tage it was almost like having a

part-time job eating that volume of food

overall I've been really impressed with

talage it's not every day that you meet

a 19-year-old that's so disciplined and

committed to long-term Health in my

experience most people especially people

in college are more focused on

short-term pleasure and they don't

really seem to think about long-term

Wellness all that much so massive props

to Tage for the hard work he's putting

in and if you made it this far in the

video props to you as well thanks for

watching and I'll see you in the next

one