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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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How Weak Are Your Bones? (Test & Fix) — Whalespan

Content›Video›How Weak Are Your Bones? (Te…

How Weak Are Your Bones? (Test & Fix)

Bryan Johnson7m · 2025-06-05

Claims Made

36

Claims Supported

34

Support Rate

94%

Support rate

34 of 36 claims supported

34 supported2 partial / not

Claims from this content

32

✓Well SupportedBryan Johnson's 'Blueprint Longevity Mix' contains one-third of daily calcium and magnesium requirements and 2.5g of creatine.✓Well SupportedBuilding bone mass can be achieved until around age 30 for women and men, and it is beneficial to have a higher bone mass plateau before menopause.✓Well SupportedWomen experience bone loss rates of 3-7% annually for 7-10 years around menopause, slowing to 0.5-2% per year by age 65.✓Well SupportedWeight training, plyometrics, and other body-loading exercises are primary interventions for bone health, with creatine as a secondary consideration.Partially Supported

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Bryan Johnson's Blueprint Rapamycin Protocol

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A. Volkovreader

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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◐

In women over 65, maintaining bone density was associated with a 30% lower risk of developing mobility disability.

◐Partially SupportedOptimal nutrition intake and high-quality sleep are critical for robust bone mineral density and are when a majority of bone remodeling occurs.

✓Well SupportedLack of mechanical load causes bone mineral loss, as exemplified by astronauts in microgravity losing 1-1.5% of bone density per month.

✓Well SupportedDEXA scans are accessible without a doctor's prescription for approximately $100-$150.

◐Partially SupportedBeginners should start with one type of bone-strengthening exercise and gradually increase frequency, weight, and repetitions (progressive overload).

◐Partially SupportedApplying stress to bones through adding weight during exercise is the most effective non-pharmacological method to increase bone strength.

✓Well SupportedResistance training exercises like squats, deadlifts, and lunges, performed 2-3 times per week, load major bones simultaneously.

◐Partially SupportedPower training exercises performed twice weekly for 20-30 minutes are beneficial for bone health.

✓Well SupportedAdequate protein intake, between 1.2 g and 2.2 g per kilogram of body weight, is crucial for bone health.

◐Partially SupportedIndividuals who are older or at risk for osteoporosis should begin with bodyweight exercises and progress to more complex movements and weights under trainer guidance.

◐Partially SupportedIn men aged 65-76, improving bone health reduced the likelihood of death over 8 years by 23%.

◐Partially SupportedMinerals like calcium, phosphorus, magnesium, and boron are deposited onto the collagen scaffold to fortify bone structure.

◐Partially SupportedBone density above the 99th percentile predicts a longer lifespan, better mobility, and extended independence.

◐Partially SupportedA DEXA scan report provides a T-score and a Z-score.

◐Partially SupportedPlyometric exercises can be incorporated into warm-ups 4-7 times per week.

✕Not SupportedChronic life stress can raise cortisol levels, reduce calcium absorption, and lead to bone loss.

✕Not SupportedExcess sodium, phosphoric acid from soda, and chronic high alcohol intake can negatively impact calcium absorption and retention.

◐Partially SupportedRhodiola and ashwagandha can be used to stabilize mood.

◐Partially SupportedVitamin D aids calcium absorption and directs it to bone, while Vitamin K2 activates proteins that bind calcium to the collagen matrix.

◐Partially SupportedWeak bones can initiate a negative cycle leading to reduced muscle mass, decreased exercise, and further decline.

◐Partially SupportedBryan Johnson's 'Blueprint Essential Capsules and Soft Gels' provide key vitamins and minerals for strong bone health.

◐Partially SupportedCollagen serves as the protein framework for bone structure, providing shape and tensile strength.

◐Partially SupportedPrioritizing high-quality sleep, exercising daily (even a 20-30 minute brisk walk), and maintaining a nutritious diet are foundational for hormonal balance, bone strength, and slowing the aging process.

◐Partially SupportedWeight-bearing cardio, such as stair climbing or walking/hiking with a weighted vest, contributes to bone health.

◐Partially SupportedLong-term life stress raises cortisol, which reduces calcium absorption in the gut, potentially leading to bone loss.

◐Partially SupportedIndividuals in their 20s or early 30s should aim to maintain their DEXA scan T-score as a lifelong peak.

◐Partially SupportedMarkers of bone health are indicative of whole-body health.

◐Partially SupportedGrowth hormone, released during deep sleep, supports tissue repair processes, including bone health.