My Complete Anti-Aging Workout

For the past few years, I've been endeavoring to build the world's best anti aging protocol and to do so becoming the most measured person in history. What I'm going to show you today is my daily exercise protocol. The science is pretty straightforward and pretty basic. I'm trying to achieve being in zone two through four for my heart rate, roughly four and a half hours per week. For zone five, which is 159 beats per minute and above, I'm between 90 and 150 minutes per week. Outside of that, weight training is useful. Having a high VO2 max, which is your body's ability to use oxygen, is also great. But generally it's pretty straightforward and it's pretty basic. Many of you are much better at this than I am. You know more, you do more, you have more specialized knowledge. That's amazing. My objective is really focused. I'm not training to become a triathlete. I'm not training for a marathon. I'm not training to become a bodybuilder. I'm not training to be dropped into the forest and fight a wild animal. I'm training to slow my speed of aging and maintain optimal health. It's a very narrow goal. By the way, you may notice my face is a bit red. That's because I did a microneedling protocol on Friday and I'm still healing. Now what I'm going to show you is what I do on a daily basis. I'm going to walk through each one of my exercises. So if you want to implement this, you can see me doing it. I'll explain what I'm doing and you can then incorporate it into your protocol. It's roughly 45 to 60 minutes depending upon the day and around 20 plus exercises. All right, so let's get started. The first thing I do is the sled. Okay, so this is the sled. I've got 95 pounds on the sled. I do this for between three and five minutes depending upon the day. I'll probably get three to four laps, six to eight times up and down. Sometimes I'll take about a 30 second break in between a few of these and let the muscles rebuild. Yeah, it helps. Gently get the heart rate up. Nice warm up. All right, now let's head into the gym and get started with the next exercise. Okay. The first thing I'm going to do is these posture exercises which I did an entire video about. The short of it is I was never taught good posture and so I maintained posture that had me in a way that was restricting my blood flow in my veins. And so in correcting for my posture, I learned that it takes a lot of muscle and a lot of attention and diligence to maintain proper posture. Okay. This is the second posture exercise I do daily. It's 30 degrees up now. It's important to note I've built up these muscles over a one year time period now. But when you're just getting started, you don't want to overdo it. And I think most experts will tell you that two to three times per week is max. So be really careful with these. You don't want to overstrain it. I've steadily worked up to this ability now where I feel fine every day, but you just want to be careful. Next are tricep extensions. 25 reps. Hold up when you get the top, hold up for about one second, really strain the extension. All right, now face pulls. 15. I'll try to maintain good posture while doing this. Also, I'm not an expert, so while I do these different exercises, others may have better technique. So just keep that in mind. Fifteen of these reps. I work out every day. This is not to say it's the best way to do it. It's not to say it's the only way of doing it. And in fact, if I worked out less, maybe I'd be better off. We don't know. We've tried some variation, but not a lot. So with blueprint it, it's not to say that we've solved every problem. It's to say we have a system to measure and then look at protocol. I just feel great when I work out on a daily basis. When I don't, I really miss it. And now for this one, I typically, I would just grab this band in the middle and. And I pull it apart. But you can see it's splitting here. And I guess I'm pretty frugal, so I just grab the ends here. I have all this goodness of band. Next. This is a shoulder exercise. I actually don't remember the name of it. I don't even remember me. But leg up. With your elbow tucked right in your inside knee. And I do 10 on each arm. Maintain good posture. You can see here I've got a testosterone patch on. So I do supplement testosterone and I do so because I'm on a caloric restricted diet, which means I consume 20 fewer calories than would the recommended daily allowance. And when you're on caloric restriction, your testosterone goes down. So it's a side effect of caloric restriction So I supplement testosterone to be in the normal levels. My most recent test was around 850 or so. So I'm in the normal range. We don't go above it. We just want to be normal. So really it's an offset for my caloric restriction. Our next is this hamstring stretch. These I always have to warm up a little bit in the morning where my hamstrings and my back a little tight and so I have to work this down a little bit. I can place it down and get a nice 32nd, 60 second stretch. Whatever you can do for comfort. All the way down. Man, that's impressive. A lot of men have very tight hamstrings. A lot of people who have, who come over here and work out with me, this is probably the, the most shocking one. Most people, most men don't think about flexibility very much and especially the hamstrings. So when they do this they'll typically get up here and they'll go, I'll stop like right here. They just can't go any further. They realize how tight that whole thing is. I think the stretching is probably my favorite part of my daily routine. It just helps me feel so limber, limber of mind and of body. So on this here I'm going to put my feet out a little bit here and I'm going to lift a, a 45 pound weight. And when I do this I'm going to focus on my glutes being flexed. So the way down, all the way up and you really want to squeeze your glutes to get the most out of this exercise. Obliques. This is 25 on each side. So front leg ahead, the side here. And then I'm going to come up, I'm going to touch just under my knee. So all the way down to get the stretch come up, touch my knee. Let's do the other side. Front leg over, hooked underneath. All the way down, knee touch. I love these for the flexibility of range it creates. Most of these things I never did in my life. I never really prioritized flexibility and adding these daily really helps. The flexibility exercises are my favorite. We did my hamstrings. This one, a couch flex, a couch stretch. I love it took me quite a while to get to this point. So you tuck your back leg up against the wall. So you see you have a 90 degree angle and you're sitting like this and you're really going to feel the stretch up through here. I love this. Every day I feel how much it creeps in terms of the stiffness from sitting and whatnot. And then I really like to lunge forward. It's a really nice stretch all the way back up. I'm now so flexible in this position, even when I get into this after the first five or six seconds, I really don't get much of a stretch anymore because I do it every day. So coming forward, very satisfying. And I try to basically do the splits in this position and then switch up, do the other leg 90 degrees tuck, straight back. And again, most people I bring in to work out with me. This is impossibly hard for most people if you haven't stretched. And also these things are really difficult to achieve. When I first started, I was just as bad as most people. It took me, I don't remember, maybe a month or two to get to a point where I could easily be in this position and be comfortably so. You can even raise your arms up. Same with this. This one, I could not just sit down like this. My best flexibility, I could get down, like, do something like this, but no way could I sit on my feet. I had female friends who could just drop into this without even thinking about it, and I was always amazed at their flexibility. Most men that I knew could not. And now I love this position when I hang out with Talmadge, as you maybe have seen in my videos. I love to be in this position, but it takes some time to get there. So I'll hold this for 30 seconds or so. Next we'll do the hip flexors. So I'm still working on this one. I've made a lot of progress, but you want to bring up your leg a 90 degree angle and then come down on it, leg straight back and really feel the stretch deep in the hip flexor. I remember growing up in high school, I would hit the gym, you know, as part of my athletic training. I played a lot of sports. We never did this sort of thing. I appreciate these stretches. It just makes my body feel fresh. You can see how my leg here, I'm not as flexible on this left side. My leg is not as straight. This is suboptimal. So my leg is coming in here. I really want it to be 90 degrees, so I'm not as flexible as I'd like to be in this particular move. Even with this angle, I can come down and get a pretty good start on my hip flexor. Keeping my leg fully extended and then just trying to press my belly button to the floor, I'll move right into leg raises. So I use a kettlebell as my Weight, and then I bring my feet all the way up and then all the way down and straight out. I'm gonna do 50 of these. This next one, I will post the name, but I believe they're oblique touches. So reaching down as far as I can, I'll do 50 of these. I'll do 25 reverse push ups. I. I do move through these exercises pretty quickly. So the entire circuit from when I start with the sled all the way through my high intensity training is between 45 and 60 minutes. I take no break in the entire thing. I just move from one thing to another. And I'm doing that for a few reasons. One is I don't get sore from my daily exercise protocol, from either the weights or the high intensity. And so my body is apparently repairing itself adequately to my exercise protocol. Number Two is I find it energizing. I just think it's really fun to move about. I've had a few people come work out with me, and they'll comment that I. I get more done in 45 minutes than a lot of people do in, like, five or six hours. I move very fast, but again, the. I want to stress what I'm doing is not the only way of doing it. Taking rest days is great. Doing other styles great. This is just what I figured out for me. Is it working? Yes. And then if you look at all my other markers, my speed of aging, from DNA methylation to all my other phenotypic markers, all the data is reporting them doing really well across the entire board. So again, could it be improved? Yes. Is it working? It seems like it's okay. So as of now, this is a pretty good situation. After the calf raises, we'll do some poliquins. I learned this from Ben Patrick and also the sports split squats. So I'll start with left foot first. You can see the slant board here. I try to maintain great balance. I'll do three sets of ten on each side. Okay, we'll go straight into slant board squats. I use the same weight. I have 20 pounds in each hand. These next ones. This is again from Ben Patrick. Knees over toes. The split squat. Hang down here for a few seconds. Get the stretch. Try to keep the heel flat on the ground, leg fully extended. The three reps of ten each leg. My son introduced me to these exercises. We'll see how I do right now. I actually worked out this morning. I forgot we were filming today to do this. So this is my second workout, so we'll see how many I can rep out but this is one of the exercises I'm most proud of for progress. These are very hard, so arms to the side, no help in touching the ground. And then I'll turn around and do 10 of these reverse Nordics. So I keep my legs on the outside of this. Then I'll come down, try to lay, touch my back to the ground. Next tip raises. I put a towel on the end of the bench here so this doesn't rip it up. I really appreciate these exercises. This one because it hits a muscle that is otherwise very hard to get to. Next we'll do a single leg tib and 25 of these. So I want to go all the way around, up. So all the way down, around and back up, down, around, yeah. Again, technique on that is not to my liking. I'm just tired. So 15 chin ups, 15 pull ups. I'm going to skip the pull ups. I did 15 already this morning. I'm already pretty sore talent and I went climbing yesterday, something I just recently started doing. We went pretty hard and I felt really, really sore in here. So after the 15 pull ups this morning, I think I better lay off this. I did some red light therapy on it to increase healing. So otherwise 15 pull ups a day. And 15 bicep curls. This is just a 45 pound bar, £10 on each side. Reminder to myself to have good posture pelvic in. On high intensity exercise days. One of three possibilities. I've got a bike, elliptical and a row machine. So typically I'll do five or ten minutes on the bike, warm up, get my heart rate in like the 1-30s, 1-40s, and then I'll do the elliptical. I'll do some, some pulse training, some high intensity intervals. And then other days I'll warm up with the roll machine and then jump to the elliptical for the high intensity intervals for VO2 max training. And encouragingly again, as I mentioned before, I'm really proud of my 58.7 V2 max score. It's extraordinary for my age and so I'm very happy. That is a great marker for to capture the entirety of not only my exercise protocol, but my sleep and diet, just overall fitness. This is a 10 minute ride for peloton. They have these really nice landscape views where I'm riding the bike in Reykjavik in Iceland. It's really nice to be in a forest gym riding in Iceland. And I'll use a polar strap to do ECG to get an accurate heart rate. And I'll maintain around 130, 140 range. I'll try to maintain great posture. With my back straight, it's easy to kind of get in like this. So really have to work to keep the posture right. So posture is like a constant battle every day, all day. Even though I try, I'll frequently see myself on camera and think, oh man, I thought I was trying. I thought I was maintaining proper posture and it still doesn't look good. So it's really hard to get right. All right, that's it. That's my daily exercise protocol. In addition to doing this seven days a week, I also play basketball and tennis. Every Sunday, Talmage and I race a local mountain trail 3.4 miles. It's a 1200ft incline. It's a pretty tough one. We finish in about 34 minutes. The trail's pretty rough. You have to watch your step. It's like just borderline for me is too dangerous of creating a risk of getting injured. It's also exhilarating. So it's right there where some days I think we shouldn't do this and other days I think no, it's good training for me. But I don't know, we may just continue. And this is all to say with blueprint, I've learned this. Whatever I say right now is going to be antiquated tomorrow. So we will have changed something up. For example, we would say, you know what, seven days of training is a bad idea. Do five days with these two rest days because it's going to be better optimized for your HRV and stuff. So it's really important as we go along this journey together, understand what I tell you is what we think today. This is our best guess right now and but surely we'll learn more and know better tomorrow. Thanks for hanging out with me today. I had a good time. I worked out twice. I'm a little tired. So one thing I like to do is I oftentimes would tell Talmadge when I grow younger I want to and I would say the things that I was going to do that he does really well. So I'd ask you and you can leave your comment below. When you grow younger you're going to what.