Valuetainment - February 19, 2026


“Reverse Aging Is Easier Than You Think” - Longevity Expert CALLS OUT Age Reversal HYPE


Episode Stats


Length

11 minutes

Words per minute

181.18147

Word count

2,104

Sentence count

192


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

Brian Johnson says he has the body of an 18-year-old when he does his anti-aging tests. Does that make him a biological 18 year old? Dr. Ben Levine, a world-renowned exercise physiology expert, explains why he doesn t think so.

Transcript

Transcript generated with Whisper (turbo).
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00:00:16.500 Have you heard about Brian Johnson who says he wants to live forever?
00:00:20.140 He says he's 47 years old.
00:00:22.420 He looks good.
00:00:23.560 He says he's got a body of an 18-year-old when he does his tests.
00:00:28.360 Do you follow what he talks about, Brian Johnson?
00:00:31.220 I don't know.
00:00:31.440 Maybe you've not heard of him.
00:00:32.700 I've heard of him.
00:00:33.420 Okay.
00:00:34.100 He's our age.
00:00:34.960 I think he's a year older than us.
00:00:36.960 And his claims are his entire idea is anti-aging.
00:00:41.920 I think he wants to live forever.
00:00:43.960 And he says his body's an 18-year-old body.
00:00:46.180 What do you say about that?
00:00:47.920 I say that right now the tests that are done to measure biological age,
00:00:53.860 and I did talk about this a little bit without going into detail,
00:00:56.340 they're done on a population level.
00:00:59.380 So it's a very biostatistical test that's done that really, really relies on large, large sample numbers.
00:01:08.520 And so there's these tests that are done.
00:01:11.500 They're measuring epigenetic changes, and they can basically measure your biological age.
00:01:17.820 But the standard of deviation is about four to five years.
00:01:21.000 So when you have hundreds of thousands of different people coming into that sample size, it's a lot more accurate.
00:01:29.180 You can actually do a large study and figure out what someone's biological age is and what different lifestyle factors can regulate that.
00:01:37.060 When you go down to these consumer-available tests at the individual level, it's a lot of noise because, again, the standard of deviation is four to five years on average.
00:01:49.480 And so the test isn't really that accurate on the individual level.
00:01:54.280 So you could do that test and then do it again in two weeks and have five years difference, right?
00:02:01.520 So my take home from that is you can claim all these things being biologically 18.
00:02:09.400 I don't think that's accurate.
00:02:11.040 I think that, you know, Brian Johnson's doing a lot of things right with his diet and lifestyle, and he is, you know, improving the way he ages.
00:02:19.580 It's a lot easier to reverse accelerated aging.
00:02:23.780 So in other words, if you were doing things bad in your diet, so if you're eating a lot of ultra-processed foods, if you're overweight, if you smoke, if you drink a lot, if you're sedentary and don't exercise, you're kind of accelerating the way you age.
00:02:38.300 And it's a lot easier to slow that acceleration, which makes it look like reverse aging.
00:02:42.900 But if you're already doing everything really that you can to live as healthy as you can, it's really hard to reverse that biological age by 20 years because you're already doing sort of everything, right?
00:02:54.920 And that's where these new technologies come into play.
00:02:57.440 So I would say I don't believe that Brian Johnson's 18, you know.
00:03:02.640 You don't believe he's 18?
00:03:03.820 His biological age is 18.
00:03:05.500 No, not at all.
00:03:06.360 I do believe that he is healthier because he does a lot of things right.
00:03:09.080 He exercises a lot, which is the number one thing you can do.
00:03:12.220 He eats very clean.
00:03:13.960 You know, he's dialed in a lot of really important metrics in terms of, like, aging healthy.
00:03:18.340 But I think it's a very sensational statement to say that I'm biologically 18 even though I'm 47.
00:03:24.020 I don't think that's accurate at all.
00:03:27.220 It's attractive to men as age, right?
00:03:30.320 People hear and they're like, wait a minute, I'd like to be 18 again.
00:03:32.800 You know, what does it take for me to be 18 again?
00:03:34.640 Is there anything men can do today to get their body to be that much younger?
00:03:39.400 So I'll tell you about a study that was done from Dr. Ben Levine.
00:03:44.440 He's probably one of the world's leading experts in exercise physiology.
00:03:49.960 Ben Levine?
00:03:50.860 Ben Levine, Dr. Ben Levine.
00:03:52.140 He's out of UT Southwest in Dallas.
00:03:55.720 He's got a big research lab there.
00:03:58.300 And he did a study on middle-aged adults.
00:04:01.480 So these are adults that are age 50 years old.
00:04:05.940 They had no diagnosable diseases.
00:04:08.880 So they didn't have type 2 diabetes or cardiovascular disease.
00:04:12.060 But they were sedentary.
00:04:13.540 So they were not exercising.
00:04:15.080 And I would argue that is a disease.
00:04:16.540 Being sedentary is a disease.
00:04:18.080 But what I'm saying is they didn't have any of these other classical diseases.
00:04:20.700 And he took these individuals and asked a question.
00:04:25.400 Can I put them on a pretty regimented exercise program for two years and reverse the aging of their hearts?
00:04:33.140 Now, your heart aging, you can accelerate it if you are smoking, if you are sedentary, if you eat a lot of added sugar.
00:04:42.140 All these things accelerate the aging of your heart.
00:04:44.100 So as we age, our hearts get stiffer and our hearts shrink.
00:04:48.620 And that really predisposes us to cardiovascular disease, the number one killer in the United States, as well as many other developed countries.
00:04:55.840 So he took these individuals and put them in two groups.
00:04:58.400 One group was going to get the exercise treatment.
00:05:00.200 And the other group was a sham control, sort of a placebo.
00:05:02.980 And they were doing sort of stretching, yoga-ish type of exercises, enough to make them think they were getting the intervention, right?
00:05:09.000 So the individuals that got the treatment, the exercise treatment, I mean, this is a progressive program.
00:05:13.060 It's two years long.
00:05:14.040 You can't just take someone who's never really exercised and just immediately make them start doing five hours a week of exercise, right?
00:05:20.420 It's too much.
00:05:21.340 So it was a progressive loading.
00:05:23.000 These individuals, over the course of six months, sort of worked their way up to actually doing five hours of exercise a week.
00:05:29.580 A large amount of that exercise was cardiovascular exercise where they were jogging, they were on a stationary cycle, getting their heart rate up,
00:05:36.820 to the point where they could have a conversation, but it was very, very breathy.
00:05:41.580 And then they also incorporated what's called high-intensity interval training.
00:05:45.460 Have you heard of this?
00:05:46.160 Of course.
00:05:46.600 This is where you're getting, you know, you're doing, you're pushing yourself a little bit harder where you can't have that breathy conversation because you're working so hard.
00:05:53.780 You're getting your heart rate up to 80% max heart rate or more.
00:05:57.380 And then you recover for a period of time and then you do it again.
00:06:00.000 And there's a lot of different types of protocols out there.
00:06:02.240 They were doing one called the Norwegian 4x4 protocol.
00:06:04.980 This is where you are, for four minutes, going as hard as you can and maintaining that effort for four minutes.
00:06:12.240 So you're not going all out.
00:06:13.460 It's a four-minute interval.
00:06:14.640 So you're going hard, but you're pacing yourself.
00:06:17.700 It's still a HIIT workout.
00:06:18.780 It's a HIIT workout.
00:06:20.460 And then you have a three-minute recovery where you're going very light.
00:06:23.440 You're really wanting your heart rate to come down.
00:06:25.260 And then you do that again four times.
00:06:27.700 So it's four by four.
00:06:28.800 And that workout they were doing twice a week and then went down to once a week.
00:06:35.160 Okay.
00:06:35.580 So after two years of this, you know, five hours a week, and I would say they also did some resistance training.
00:06:41.660 They added some of that in there as well.
00:06:44.120 The aging of their hearts was reversed by about 20 years.
00:06:48.420 20 years.
00:06:49.000 So their hearts, these were 50-year-olds, 52 at the end of the trial.
00:06:52.620 Their hearts looked like a 32-year-old in terms of the structure.
00:06:56.480 From 52 to 32.
00:06:57.560 Yes.
00:06:58.100 And this is the structure.
00:06:59.320 So I'm talking about the hearts grew.
00:07:01.680 Remember I told you it shrinks with age, so they grew.
00:07:03.880 And the hearts became more flexible, right?
00:07:06.300 You said something.
00:07:06.840 Every year at a certain point, your organs, what did you say, decreased by percent to 2%?
00:07:12.100 Or was that the heart you were talking about?
00:07:14.020 So that's the brain.
00:07:15.160 We can talk about that because exercise also affects that.
00:07:17.480 But the heart, you know, it does get stiffer and it shrinks over time.
00:07:21.840 And depending on how much you exercise, the percentage can change.
00:07:25.040 And one of the biggest reasons for the stiffening of the heart is actually taking in a lot of refined, added sugar.
00:07:32.560 So sugar, if it's not immediately taken up into your muscles, which is what exercise does, it really opens the gates and allows glucose to come into your muscles.
00:07:43.320 If you're not exercising, even, you know, after you make insulin and, of course, you're going to take some into adipose tissue, some into muscle, you're going to have a lot of glucose around in your vascular system.
00:07:52.980 And what happens is there's a reaction that happens on the molecular level where the glucose interacts with collagen that lines the myocardium and the pericardium around your heart.
00:08:04.320 And that collagen becomes stiffer when it reacts with glucose.
00:08:07.840 And that collagen is there forever.
00:08:09.920 This is something that's around forever.
00:08:11.800 And so that's why exercise is so, so important for increasing the flexibility of your heart because it's getting that glucose out of your vascular system, out of reacting with the collagen surrounding not only your blood vessels that causes hypertension, but your heart, right?
00:08:28.500 And so I just think that's the most compelling and just really encouraging study for individuals that are middle age and really have never exercised, that they can actually reverse the aging of their heart by 20 years.
00:08:45.780 And so, and this is what I'm talking about.
00:08:47.420 I'm not talking about doing the DNA test, the epigenetic test that has all the statistical noise.
00:08:52.360 I'm talking about actual structural changes in the heart, right?
00:08:56.320 So that, to me, would be the best thing that you can do.
00:08:59.920 And I said five hours a week.
00:09:01.960 Now, for someone that doesn't exercise at all, that probably sounds like crazy amounts of exercise.
00:09:07.660 And it is.
00:09:08.340 I mean, I do about six hours a week of exercise.
00:09:11.820 But, you know.
00:09:12.360 Does that count cardio or no?
00:09:14.500 Cardio and resistance training.
00:09:16.120 I do both.
00:09:16.760 I do both.
00:09:17.760 But I think that you, what's really important here is that people need to think about exercise as part of their personal hygiene.
00:09:23.680 Something you have to, like, can you imagine, do you wake up every morning and brush your teeth?
00:09:27.800 Do you brush your teeth before you go to bed?
00:09:29.900 Why?
00:09:31.360 It's a routine now for me.
00:09:32.760 It's a routine.
00:09:33.540 Right.
00:09:33.700 And you do it because you don't want cavities, right?
00:09:35.300 I don't want cavities, breath, cavities.
00:09:38.240 You don't want to go to the dentist, a bunch of different things.
00:09:40.560 Right.
00:09:40.860 It's part of your personal hygiene.
00:09:41.820 Sure.
00:09:42.620 Exercise should be thought of as in the same way, where it's like, I exercise because I don't want to get cardiovascular disease.
00:09:48.680 Because I want to reverse brain aging, and we can talk about studies showing that as well.
00:09:53.460 It's something that you really need to think about as part of your personal hygiene.
00:09:57.480 And as you start to develop a routine, guess what?
00:10:00.400 It is a routine.
00:10:01.300 You just start to do it.
00:10:02.620 There's no question about it.
00:10:05.120 It's not an add-on.
00:10:06.020 It's not if I have time.
00:10:07.220 You're right.
00:10:07.920 But then if you think about today's era we're living in, somebody will listen to this, okay?
00:10:13.380 And they'll say, give me a break.
00:10:15.160 I know I need to exercise.
00:10:17.220 Tell me what the shortcut is, right?
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