Bryan Johnson lays out a six-day-a-week routine: three strength sessions plus 150 minutes of zone-2 cardio and 75 minutes of vigorous work like HIIT. Skip hard exercise within six hours of bed to protect sleep. The research shows this mix can cut mortality risk by 42%.
Look, we all want to be hot and jacked, but heavy lifting is not the only thing that matters. In fact, the right combination of training can lower your risk of death by up to 42%. So here are a few tips to make 2026 your best year in the gym. You want to start by aiming for six sessions of exercise per week, three strength training sessions and three cardio sessions. For cardio, target 150 minutes of zone two exercise. That's a level of exercise where you can still still maintain a normal conversation like this or this. On top of that, you want to get 75 minutes of vigorous exercise. Things like high intensity interval training or sprints. These are exercises where talking is difficult. Combining moderate and vigorous activity is key to achieving longevity benefits. It's also key to include mobility, flexibility and balance into your weekly routine. This will keep your body resilient and injury free long term. And if you're going to work out, avoid high intensity exercise within six hours of bed and moderate to high intensity within four hours of bedtime. It can wreck your sleep and recovery. Friends, the most important thing is consistency. Build an exercise habit and then do it every single day. The science is very clear. Being active in whatever way you can is one of the very best things you can do for your health.
