Bryan Johnson· Author
longevity mix + extra creatine . protein w/ complete amino acid profile
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
longevity mix + extra creatine . protein w/ complete amino acid profile
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
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?
First, a little bit of water. I'll drink a total of about 48 ounces today. This is two and a half grams of creatine. Eight drops of manganese. 125 micrograms of liquid iodine, because today's Saturday, it’s 250 micrograms on even days. I’m not awake yet. 20 grams of peptides collagen. Two tablespoons of spermidine. It oxidizes so it needs to be in an airtight container. 500 milligrams of cacao for the flavonols.
How much do you take? Five. Five grams. Okay. Are you going to continue? Yeah. 2.5 and longevity. Are you going to increase it based on your body weight now? I'm 70. I'm 77 kg. I'm experimenting with 10.
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.