Compare experts › Andy Galpin vs Bryan Johnson

Andy Galpin vs Bryan Johnson

Andy Galpin (exercise physiologist) and Bryan Johnson (entrepreneur, founder of blueprint) side by side: how they train, eat, supplement and sleep, how strong the evidence is, and how to build a plan from either or both.

Build a plan from bothSee the protocols
Words explained (13)
Zone 2
Steady cardio at a pace where you can still talk in full sentences, but not sing.
VO2 max
The most oxygen your body can use in hard exercise. A good measure of fitness; higher is better.
Intervals
Short hard efforts with easy recovery in between, such as 30 seconds fast, 90 seconds slow.
4 × 4
Four rounds of 4 minutes hard with 3 minutes easy in between. Also called Norwegian intervals.
Hypertrophy
Muscle growth.
Loaded carry
Walking while holding something heavy, like shopping bags or dumbbells.
Mobility
Moving your joints freely through their full range.
Creatine
A well-studied supplement that supports strength and muscle.
Omega-3 (EPA, DHA)
Healthy fats found mostly in oily fish such as salmon, herring and sardines.
Fibre
The part of plant foods you don't digest. It feeds healthy gut bacteria and keeps you full.
Time-restricted eating
Eating all your meals within a set window of the day, for example 8am to 6pm.
Glucose
Blood sugar.
Rapamycin, metformin
Prescription drugs that some experts take hoping to slow ageing. Not proven for that, and never part of your plan.

At a glance

MeasureAndy GalpinBryan Johnson
BackgroundExercise physiologistEntrepreneur, founder of Blueprint
Training split50% strength · 30% aerobic · 15% intervals · 5% mobility30% strength · 40% aerobic · 20% intervals · 10% mobility
Signature habit“3–5 rule” liftingSleep-first, measure everything
ProteinDaily total matters most~130 g a day
Training styleAll-rounderMeasure everything
Overall evidenceStrongMixed
FollowingInstagram 377K · YouTube 201KInstagram 2.8M · YouTube 2.2M

Training splits are our estimates from each expert’s published routine. Following checked October 2026.

The key differences

  • Galpin puts more of the week into strength: about 50% against 30%.
  • Johnson puts more of the week into aerobic base (zone 2): about 40% against 30%.
  • In plans in their style, both use 4-minute intervals (Norwegian 4 × 4) for hard sessions.
  • We rate the evidence behind Galpin's protocol higher: strong, against mixed for Johnson.
  • Supplements that go into a plan: Galpin, creatine monohydrate, caffeine before training; Johnson, creatine monohydrate, omega-3. Prescription items and personal stacks stay out of every plan.
  • Only Johnson has a mobility or movement routine of their own.

Protocols side by side

Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.

Training

Andy Galpin

  • Strength: the 3–5 rule – 3–5 exercises, 3–5 sets of 3–5 reps, 3–5 minutes' rest, 3–5 days a week, every rep done with full intentStrong evidence
  • Muscle growth: at least 10 hard sets per muscle group a week, each within 1–2 reps of failure; 15–20 sets for more experienced liftersStrong evidence
  • Add load gradually for strength, roughly 3–5% a week, and keep the same main exercises for about 6–12 weeks before changing themSome evidence
  • Moderate, conversational-pace cardio of about 150–200 minutes a week for general healthStrong evidence
  • Warm up for about 5–7 minutes, up to 10 if you are stiff or olderPersonal habit
  • Run a simple fitness test battery about once a year (for example grip strength, jumps, push-ups and an estimate of VO2 max) and retest weak areas more oftenSome evidence

Bryan Johnson

  • About 150 minutes a week of moderate cardio (Zone 2, a pace where you can still talk)Strong evidence
  • About 75 minutes a week of vigorous work such as high-intensity intervalsStrong evidence
  • Strength training 3 times a weekStrong evidence
  • Balance, flexibility and mobility work included in the daily sessionSome evidence
  • 2–3 minutes of light movement every 30 minutes of sitting, plus two 10-minute walks a daySome evidence
  • He says even 20 minutes of exercise a day is worthwhile for people starting outNote

Eating

Andy Galpin

  • Total daily protein matters more than exact timing around workoutsSome evidence
  • Daily fluid baseline of about 30 ml per kg of body weightPersonal habit
  • During training: drink about 2 ml per kg of body weight every 15–20 minutes; afterwards replace about 125% of the weight lostSome evidence
  • For long or very hard sessions, start at about 60 g of carbohydrate per hourStrong evidence

Bryan Johnson

  • About 2,250 kcal a day, which he describes as roughly 10% below his energy needsSome evidence
  • About 130 g protein a day, much of it from plant foods, protein powders and collagenPersonal habit
  • Lots of vegetables, legumes (black lentils, chickpeas), berries, nuts and extra-virgin olive oil (about 1 tbsp per meal)Strong evidence
  • All food eaten between about 5:30 am and noonPersonal habit
  • Stops drinking fluids at about 4 pm to avoid waking at nightPersonal habit
  • Follows no named diet; he says he avoids labels such as vegan or ketoNote

Supplements

Andy Galpin

  • Creatine monohydrate 3–5 g a day; larger people may need moreStrong evidence
  • Creatine takes about 3–4 weeks to saturate muscle at normal doses; a loading phase is optionalNote
  • Caffeine about 1–3 mg per kg roughly 30 minutes before exercise; performance tends to drop above about 5 mg per kgStrong evidence

Bryan Johnson

  • Creatine, 7.5 g a day in totalSome evidence
  • Omega-3 (EPA/DHA), 800 mg a daySome evidence
  • Fibre-type prebiotics (inulin, galacto-oligosaccharides, arabinogalactan) in his morning drinkPersonal habit
  • Ashwagandha and rhodiolaPersonal habit
  • Blueprint's own multi-ingredient capsules and antioxidant softgelsPersonal habit
  • Collagen powder; he suggests 20–30 g a day for skin and hairPersonal habit

Sleep & recovery

Andy Galpin

  • After training, lie down for 3–10 minutes with eyes covered and breathe slowly through the nose (for example box breathing) to switch into recovery modeSome evidence
  • Cold-water immersion can ease soreness but may blunt muscle growth, so keep it away from strength sessions if muscle is the goalSome evidence
  • Hot baths for next-morning stiffnessPersonal habit
  • Pair one physical recovery tool (compression, light movement, a swim) with one breathing practice rather than chasing every gadgetPersonal habit
  • Watch three markers – performance, physiology (resting heart rate, HRV) and how you feel; five or more days of decline is a sign to back offSome evidence

Bryan Johnson

  • Fixed early schedule: in bed about 8:30 pm, up about 4:30 amStrong evidence
  • Screens off and a 60-minute wind-down before bedSome evidence
  • No caffeine for 8–10 hours before sleepSome evidence
  • Bright light soon after waking and dim red or amber light in the eveningSome evidence
  • Dry sauna at about 79 °C for 20 minutes dailySome evidence
  • Tracks sleep with a wearable and aims for a very low resting heart rate before sleepPersonal habit

Stress & mind

Andy Galpin

No specific guidance in what we reviewed.

Bryan Johnson

  • Uses a fixed routine so daily health choices do not depend on willpowerPersonal habit
  • Breathwork or reading as part of the evening wind-downSome evidence

Weak spots to know

Andy Galpin

  • Much of his detailed advice (hydration formulas, carbohydrate per hour, caffeine dosing) is built for athletes and hard training; it needs scaling down for most adults over 50.
  • Several recovery tools he discusses, such as compression, cold and heat, have modest or mixed evidence, and he himself notes cold immersion may reduce muscle gains.
  • His fitness-test benchmarks are practical rules of thumb rather than age-adjusted clinical norms.

Bryan Johnson

  • His results come from one person doing many things at once, so it is hard to tell which part works. Scientists including Nir Barzilai (Nature, republished by Scientific American, 2026), who said science can't rest on a single person, and Morgan Levine (quoted in Vice, reported by Lifespan.io, 2023) have made this point.
  • His 'speed of ageing' and biological-age figures come from epigenetic clocks and biomarker comparisons. Researchers such as Steve Horvath have noted that some of these clocks predict health outcomes less well than others, and none is yet proven as a measure of whether a treatment extends life.
  • Several therapies he has tried, such as young-donor plasma and rapamycin, he later dropped himself. The US FDA has warned that young-plasma infusions have no proven benefit and may cause harm.

Build a plan from Galpin, Johnson or both

Your free plan shows a week of gym sessions, cardio, a day of eating, supplements and mobility, fitted to your age, time and health.

Plan in Galpin's stylePlan in Johnson's styleMix both

Questions

What is the main difference between Andy Galpin and Bryan Johnson?

Their training split differs most in strength: Galpin about 50%, Johnson about 30% (our estimate from their published routines). Galpin's signature habit is “3–5 rule” lifting; Johnson's is Sleep-first, measure everything.

How much protein do Galpin and Johnson recommend?

Galpin: Daily total matters most. Johnson: ~130 g a day.

Whose advice has stronger evidence?

We rate the evidence behind Galpin's protocol higher: strong, against mixed for Johnson.

Do Galpin and Johnson disagree?

Not directly in what we reviewed. Their differences are in emphasis: galpin puts more of the week into strength: about 50% against 30%.

Can I combine Galpin and Johnson?

Yes. In Build my mix you choose one expert per area, for example one for strength and another for eating. Your free plan shows the result straight away.

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Full sources are on each profile: Andy Galpin · Bryan Johnson. Reviewed October 2026.