Bryan Johnson· Author
Longevity mix: covering ⅓ of daily calcium and magnesium requirements, 2.5 g/day creatine.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Longevity mix: covering ⅓ of daily calcium and magnesium requirements, 2.5 g/day creatine.
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
Blueprint Longevity drink (creatine, etc.)
blueprint stack (nutrients, proteins, fats, creatine)
then I'll add 2.5 g of creatine blueprint creatine is coming out in a couple weeks so that's 5 G because 2.5 g of creatine is in longevity mix and 2.5 here
then I'll add 2.5 g of creatine blueprint creatine is coming out in a couple weeks so that's 5 G because 2.5 g of creatine is in longevity mix and 2.5 here
So in the longevity mix, it's a third of the day's calcium plus magnesium plus 2.5 grams of creatine.
For example, longevity mix includes a third of your calcium and magnesium requirements and also 2.5 g of creatine which is also good for bone health.
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.