TLDR;
Bryan Johnson introduces a series of seven at-home fitness tests designed to provide insights into one's biological age compared to their chronological age. These tests, demonstrated by Lauren, assess various aspects of physical fitness, including strength, flexibility, balance, reaction time, and body composition. The goal is to empower individuals to establish a baseline understanding of their physical health and track improvements over time.
- Six free tests can be performed at home to assess biological age.
- Biological age reflects physical function, contrasting with chronological age.
- Data tracking enables comparison and motivates personal improvement.
Why You Need Data [0:00]
Bryan Johnson discusses the importance of data in assessing and improving one's health and biological age. He highlights that while comprehensive data collection can be expensive, it provides a baseline for comparison against others and for tracking personal progress. The video introduces six free at-home tests to offer a snapshot of biological age, plus a seventh bonus test that requires a $20 device.
Meet Dr. Lechuga [0:50]
Lauren, a new member of the Blueprint team with a PhD, is introduced. She will be assisting in demonstrating the fitness tests. Lauren explains her background in cutting-edge science and research and her role in bringing this knowledge to the public.
1. Continuous Pushups [1:15]
The first test involves continuous push-ups to assess upper body strength. Bryan explains the difference between chronological age (time lived) and biological age (functional representation). Lauren, a 30-year-old, performs push-ups with proper technique (shoulder-width apart, chest touching the tape, full extension). The average for a 30-year-old female is eight push-ups; exceeding this indicates a younger biological age. Lauren impressively completes 40 push-ups, placing her in the "excellent" category and equating to an 18-year-old's biological age for this test.
2. Sit & Rise [3:22]
The second test, the sit and rise test, measures overall body strength and stability. Lauren sits down with legs crossed and rises without using hands, knees, or elbows. Points are deducted for any support used or instability. Lauren achieves a perfect score of 10 out of 10, demonstrating excellent strength and balance. Bryan notes the difficulty of this test, especially with age, and its importance in indicating basic bodily strength.
3. Sit & Reach [4:45]
The third test assesses flexibility, specifically in the hamstrings and lower back, which is important for injury prevention and overall fitness. Lauren performs a sit and reach test with a specific setup involving a measuring tape. She positions her feet at the 15-inch mark and reaches forward, aiming to exceed 19 inches to be above average. Lauren achieves a reach of 21 and 3/4 inches, successfully passing the flexibility test.
4. One-Leg Stand (Eyes Closed) [6:03]
This test evaluates balance, a predictor of all-cause mortality for individuals over 41. Lauren stands on one leg with eyes closed, arms at her sides, and the other foot wrapped around the standing leg. The average time for her age group is 17 seconds. She performs three attempts, achieving 29 seconds, 18 seconds, and an impressive 1 minute and 33 seconds on her non-dominant leg, showcasing exceptional balance.
5. Reaction Time & Reflex [8:03]
The fifth test measures reaction time and reflexes using a mobile app called "Reaction Time and Reflex Test." Lauren plays a game where she removes her finger from the screen as quickly as possible when lights go out. She performs five trials with each hand, achieving a best score of 259. Bryan notes that reaction time typically slows with age and is more pronounced in women.
6. Waist-to-Heigh Ratio [9:22]
This test assesses body composition and visceral fat, offering an alternative to BMI. Lauren's height is measured at 60 inches, and her waist circumference is 28.5 inches. The calculated waist-to-height ratio is 0.48, which is better than the target of 0.5, indicating a healthy body composition.
7. Grip Strength [10:33]
The final, bonus test measures grip strength using a dynamometer, costing $20. The average score is 62 lbs, with 91 lbs being off the charts. Lauren performs three attempts, achieving scores of 84 lbs, 85.4 lbs, and finally 96 lbs, exceeding the "off the charts" mark and demonstrating exceptional grip strength.
How to Think About Testing [12:00]
Bryan concludes by emphasising that these tests provide intuition about biological age and that improvements are possible regardless of initial results. He clarifies that these tests are not a comprehensive health assessment but an entry point for understanding and improving one's health. He encourages viewers to establish a baseline and systematically work towards incremental improvements, using Lauren's exceptional performance as inspiration.