He Survived Bryan Johnson's $2M Routine for 3 Years
Summary
TLDRThis 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
🔬 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.
🏋️♂️ 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.
🌙 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.
🥗 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.
Mindmap
Keywords
💡Anti-aging protocol
💡Blueprint
💡Longevity
💡Caloric restriction
💡V2 Max
💡Zone 2 training
💡Intermittent fasting
💡Diet
💡Exercise protocol
💡Sleep hygiene
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
impact is profound speaking of exploring
and learning new ideas I'm excited to
share a resource that's been a
GameChanger for me short form short form
is an amazing tool for anybody that
loves non-fiction they create the
world's best guides to nonfiction books
offering summaries that go far beyond
the basics these summaries cover all the
key ideas provide insightful analysis
and even include interactive exercises
that help you retain the material better
just recently I used short form to read
a summary of Tom Brady's book the tb12
method the summary helped me realize
that this would be a great book to
explore on this channel so I went ahead
and order it and I now plan to dive
deeper into the text I'm thrilled to be
partnering with short form and I think
you'll love it too they're offering a
free trial and 20% % off your
subscription if you want to check it out
just go to short.com Pro Andrew or click
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
Посмотреть больше похожих видео
Bryan Johnson Thinks He Can Live Forever! | Dr Chris Explains The $2M Anti-Aging Routine
Bryan Johnson’s Daily Longevity Diet and Protocol to Live to 120+ Years Old
Does Bryan Johnson’s $2m biohacking routine actually work? We tested it to see | Hard Reset
How I'm DE-AGING My Penis
My Diet & Lifestyle Routine For Burning Fat, Building Muscle & Staying Young | Dr. Mark Hyman
Meet The 62 Year Old Who's Aging Backwards
5.0 / 5 (0 votes)