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Weekly · Sunday Morning

Five longevity claims.
Worth your time.
Every Sunday.

Last Sunday

Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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My Complete Anti-Aging Workout — Whalespan

Content›Video›My Complete Anti-Aging Worko…

My Complete Anti-Aging Workout

Bryan Johnson21m · 2023-07-18

Claims Made

55

Claims Supported

49

Support Rate

89%

Support rate

49 of 55 claims supported

49 supported6 partial / not

Claims from this content

43

✓Well SupportedBryan Johnson's protocol is at an elite level for biomarkers including testosterone, bone mineral density, and speed of aging.✓Well SupportedBryan Johnson feels best physically and mentally when working out daily.✓Well SupportedBryan Johnson's exercise protocol aims to reduce cellular entropy rather than achieve athletic records.✓Well SupportedBryan Johnson's VO2 max of 58.7 mL/(kg·min) is in the top 1.5% for 18-year-olds and is a longevity marker.✓Well Supported

More from Bryan Johnson

Bryan Johnson's Blueprint Rapamycin Protocol

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

On high-intensity exercise days, Bryan Johnson uses a bike, elliptical, or rowing machine for warm-up and interval training, aiming for heart rates of 130-140 bpm.

✓Well SupportedBryan Johnson's exercise protocol, which includes no breaks, does not cause soreness and is energizing.

◐Partially SupportedA 2mg testosterone patch is applied daily to offset a 2000-calorie restriction and maintain normal testosterone levels.

✓Well SupportedMaintaining the ability to move and respond to the environment as we age is crucial for health and resilience, and VO2 max is a key metric for this capacity.

◐Partially SupportedBryan Johnson performs 50 oblique touches, 25 reverse push-ups, and other exercises in a circuit lasting 45-60 minutes with no breaks.

✓Well SupportedWeight training is important for maintaining hormone levels, mobility, posture, and muscle mass as one ages.

◐Partially SupportedBryan Johnson's exercise protocol includes 90-150 minutes per week at Zone 5 heart rate (159 bpm and above).

◐Partially SupportedBryan Johnson performs 15 chin-ups and 15 pull-ups daily, or skips pull-ups if already sore from previous workouts or climbing.

◐Partially SupportedRacing a 3.4-mile mountain trail with 2,200 ft incline is borderline too dangerous due to injury risk, but also exhilarating and good training.

✓Well SupportedA bench can be used for mobility exercises, including the 'couch stretch' to open hip flexors.

◐Partially SupportedBryan Johnson plays basketball and tennis every Sunday and races a local mountain trail (3.4 miles, 1,200 ft incline) weekly.

◐Partially SupportedBryan Johnson performs calf raises using a towel on the end of a bench to protect equipment and target a muscle that is otherwise hard to engage.

◐Partially SupportedAn entire exercise circuit, including weights and high-intensity training, can be completed in 45-60 minutes without breaks.

◐Partially SupportedEmphasizing glute flexion during a glute-focused exercise with a 45 lb weight is a specific technique.

◐Partially SupportedThe speaker performs face pulls for 15 reps, attempting to maintain good posture during the exercise.

◐Partially SupportedBryan Johnson performs 25 single leg tip exercises, focusing on a full range of motion up and down.

◐Partially SupportedThe speaker performs tricep extensions for 25 reps and pull-ups with a 1-second hold at the top.

◐Partially SupportedThe speaker performs a sled exercise with 95 lbs for 3-5 minutes, 6-8 sets, with 30-second breaks.

◐Partially SupportedBryan Johnson performs reverse Nordics, coming down and trying to touch his back to the ground.

◐Partially SupportedA band can be used for a shoulder exercise by pulling the ends apart.

◐Partially SupportedTraining 7 days a week may be suboptimal, with a 5-day training schedule and 2 rest days potentially being better optimized for HRV.

◐Partially SupportedHamstring stretches require a warm-up due to tightness in the hamstrings and back.

◐Partially SupportedMany men have tight hamstrings and are unable to reach their toes during stretches.

◐Partially SupportedStretching contributes to feeling limber in mind and body.

◐Partially SupportedInformation shared about health and longevity protocols represents the best current understanding and is subject to change as new knowledge emerges.

◐Partially SupportedThe speaker aims to achieve a heart rate in Zone 2 for approximately 4.5 hours per week.

◐Partially SupportedIncorporating flexibility exercises, including hamstring and oblique stretches, can be beneficial.

◐Partially SupportedThe couch stretch may require one to two months to perform comfortably, especially for men.

◐Partially SupportedThe speaker is working on hip flexor stretches aiming for a 90-degree leg angle and pressing their belly button to the floor.

◐Partially SupportedPerform posture exercises two to three times per week at most when starting.

◐Partially SupportedMany men have tight hamstrings and do not prioritize flexibility.

◐Partially SupportedMaintaining good posture is a constant, daily effort.

◐Partially SupportedBryan Johnson uses red light therapy to aid healing in his calf muscles after intense workouts.

◐Partially SupportedThe speaker performs posture exercises daily to correct for restricted blood flow caused by poor posture.

◐Partially SupportedThe speaker performs leg raises with a kettlebell, completing 50 repetitions.

◐Partially SupportedA 30-60 second hamstring stretch can be performed for comfort and to address tightness.

◐Partially SupportedTestosterone supplementation is used to offset the decrease in testosterone levels caused by a 20% caloric restriction diet.

◐Partially SupportedBryan Johnson performs three sets of 10 reps per side for slant board split squats, holding the weight at the bottom for a few seconds.

◐Partially SupportedThe speaker performs oblique exercises with 25 lbs on each side, involving a front leg forward stance and touching just under the knee on the way up.