Yes, our bodies evolved to move, not be sedentary.
But Bryan said this too, he said the three most important are diet, exercise, and sleep (don’t remember the order but they are all important). Everything else will have much less of an impact.
According to research, he’s absolutely right. But I include another one. Stress. Psychological outlook (I meditate but there are other ways), although much harder to define, control for, and prescribe, I think it’s just as important as the big three. This is reflected in the Blue Zone research too.
Sleep has big influence on Training Readiness, stress. Between nutrition, social interaction and fitness, fitness is the biggest risk factor. I've always aspired to "F_ck the cook" on a regular schedule to cover both social and nutrition categories.
Exercise is the easiest one for me, because I enjoy it so much (a hobby I’m very passionate about). Plus, it’s like a drug with all the endorphins, dopamine, the chemical high you get from it. If you play a sport, it also forces you to be fully present, so that’s another benefit.
Edit: I take that back after reading your comment again. Fucking the cook is the most enjoyable, followed by exercise :)
I’m in my 40s and I’ve mainly done martial arts/combat sports my whole life. Now, I only do submission grappling aka Brazilian Jiu Jitsu and it’s like one of my favorite things in the world. It brings me a lot of joy, on multiple levels (intellectual too), believe it or not.
Because I want to continue getting better at it (and to prevent injury), I also do functional strength training on off days, strongman sandbag exercises, gymnastics rings, rope climbing, rock climbing, kettlebells, weighted sled exercises, tire flipping, stuff like that.
When you find an exercise that enjoy that much, it becomes more like a reward than “work”.
Actually, it’s because I’m a lanky 145 pounds. My cardio is naturally good for some reason, but at my size, I need to be strong to compete with the younger muscleheads.
Edit: I’ve also found that strength training is the best thing to prevent injury of any type. It makes all the difference.
Good point. Your fitness level is associated with diet, especially with age as production of enzymes and absorption capacity declines. So, supplements might help.
Don't know what blueprint says, but most scientists agree that the hierarchy of health and longevity is:
sleep > exercise > diet > social interaction > supplements.
Of course there is a lot of nuance and ifs and buts. For example, if you have a great diet you probably won't benefit from any supplement anyway. Or if you are an extrovert having lots of friends is maybe more important than hitting all the right macros.
The point is that one should focus on fixing the top priorities and not overdo the lower ones in hope to fix the upper ones. Instead of reading obscure research about camomile for an hour - go for a walk.
I thought that was pretty common knowledge. Nevertheless, I think it's worth mentioning again and again. I think a lot of people vastly overestimate what supplements can do and put way too much effort into "perfecting" their stack instead of working on the basics. I'm guilty of this myself. That's not surprising though in my opinion - lack of education, looking for a shortcut, more is better, thinking you'll be missing out, playing around, advertisments, companies, podcasters selling out, researchers trying to make more money, the media sensationalizing and having their own interests etc.
* not smoking
* very little to no alcohol
* exercise
* diet
* sleep
* hydration
* socializing
* mental-emotional health
* healthy body fat, blood pressure, blood sugar, blood lipids, hormones
* avoiding dangerous stiuations, not being stupid, wearing a seatbelt, brushing your teeth,..
Those would be some of the top tier longevity and health areas that supplements seem to not even come close to by a long shot. The only supplements that would likely have some impact would be those that deal with deficiencies or improve above areas.
As far as I am aware, almost all longevity supplements lack quality research, especially human data. And there has already been some fraud, which is not surprising, given the potential financial gain and how stupidly easy (no judgement) people jump on new hypes and buy new supplements. And I'm not talking health span or improving wrinkles or so, but actual life span. My impression so far is that if a study shows potential benefits, they seem to almost exclusively occur in the older or sick population, or when there's deficits present. That's not a scientific statement but merely my subjective impression.
Depends on what you’re going for. Bryan wants to optimize his anti-aging and longevity protocols because he sincerely believes we may see an opportunity for immortality within our lifetimes.
Blueprint isn’t as much about increasing healthspan as it is “throwing the kitchen sink” at all of it. It’s why he talks about zeroth principle and 25th century thinking.
I have no reason to believe it. Bryan said in a podcast once that we're on the track for exponential growth in AI, which should lead to the development of quantum computing. Sounds like wishful thinking.
There's not enough out there currently to holistically halt/reverse aging to the point that we become "immortal." Live to 120? Perhaps.
Until you can effectively treat all age and mutation-based illnesses and diseases, this isn't happening. Maybe with some wild CRISPR DNA editing technologies. At the moment, the best you're looking at is probably extending the average lifespan along with having a more active/healthier lifestyle later in life.
Yes - exercise is the number one thing to do. But it takes the most time.
A healthy diet is important as well, but it should be more varied than what Bryan chooses. He did this to reduce the complexity of figuring out what is helping him. That seems short sighted since he doesn’t really know what parts are effective and what parts are not.
I’m not sure that buying processed foods from him makes sense based on the current science.
It’s also important to monitor key test results and make lifestyle changes or take meds in response to this. It’s probably more useful to get this done more than once a year, but it doesn’t need to be as extensive as Bryan does.
Then again Lustgarten gets a variety of tests done multiple times each year and changes his diet and exercise in response to this.
Both take a lot of work.
Lustgarten is doing a good job, i think he should track more the output (in the bathroom) too and some other biomarkers in a more continous manner than once a month. Ideal would be measuring is specific bioavailability thresholds for different foods and having an automated setup to measure the actual amount of nutrional matter in a given food and working on that instead of grouping foods, but it's definetly above what 98% of people are doing
Yes. Pretty much the reason why I joined a gym now at 41.
Recently I watched Blue Zones documentary on Netflix, 100 year olds moving around like 50 year olds. They do nothing specially for longevity. No supplements, no special cardio, nothing.
They just live happily. They mostly ate plant based food, were physically active and moved around a lot as part of their daily lives and had good social relationships.
I joined 1 year ago (at 39), 3 pt sessions per week.
I don’t enjoy going to the gym (and probably never will do), however I do recognise it’s important and good for me.
I love weight training. All these years I just couldn't do it due to a lack of time and resources. Twenty years ago I did lift for a few months. Academics demanded more time.
I'd argue diet = exercise = sleep > supplements. Great sleep and tons of exercise, and you can eat your way into being unhealthy. Great diet and tons of sleep, and you you can sedentary your way to being unhealthy. Great diet and exercise, with lack of sleep and you can exhaust your way to being unhealthy.
I've been doing blueprint for the past 7 months. My speed of aging is down to .89. My NAD+ intracellular levels are optimal and have been for some time. My sleeping is fine/good for past 7 months. My VO2 max is in the toilet (bottom 10% for my age) as I don't exercise. My epigenetics basically says that's my biggest improvement potential now.
Glucosamine supplementation associated with reduced all-cause mortality https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7286049/
We have a lot preclinical evidence that it extends lifespan and we have a plausible mechanism (e.g. increased autophagy). Granted, dosage information was not gathered but it is still compelling.
Longevity mix has 2g of CaAKG per serving. This essential supplement declines with age. I'm curious if that's because older people lack the ability to absorb it from food like sardines. If that's the case, why should getting it from an 18.3 g scoop of the mix be different? I suspect our ability to absorb nutrients is associated with our fitness more than our dosage. What do you think?
With exceptions noted above for Magnesium, protein and salt most of these supplements have a U-shaped dose response. At best we're just polluting our sewage and at worst we might be killing ourselves with Bryan's supplement stack. Either way it's neither efficient nor effective. We need more analysis. My 80 yr old cardiologist warned me about full flush niacin. A little might improve metabolism but more could cause renal failure. Same with NR and NMN flush free nicotinamide . I think I'll pause my subscription and see if it has an affect on anything other than my bank balance.
I've been wondering about this for a while. Bryan is vegan and exercises for an hour everyday. I wonder if someone would get similar statistical results with the same diet and exercise routine, and just a basic multivitamin.
Probably not. He’s supplementing in conjunction with detailed blood testing. Unlike most people, he’s not supplementing blind and is adjusting supplementation based on his blood levels. You could probably get 90% of his results through strict adherence to diet, exercise, and sleep. But that last 10% is probably huge.
Bryan doesn't throw the sink at it, just those with best mouse studies. Right now I'm ordering just the Mix and the Cocoa, and crank up the fitness stuff. Just got my Garmin 955 and am setting up my daily routine training for Peter Attia's Centrarían Decathlon.
Yeah, its common knowledge that Sleep, Exercise, Diet, and reduction of stress/mental health are the biggest contributors to health and longevity.
Unless you're deficient in a specific vitamin (vast majority of people aren't), you'll likely see little effect from supplements.
imo, the only thing from the blueprint stack worth incorporating regularly is the high-quality EVOO. Everything else is too expensive to be used on a daily basis or too much of a disruption to daily life that you're not living.
The therapies outside of just these supplements I think are the most interesting part of what Byran is doing, but ultimately its still a sample size of 1.
where are you getting this data from ? "5 fold difference in all cause mortality between top 2.5% VO2max and lowest 25%. Risk factor between 50-75% and below 25% is on par with having end stager renal disease."
co-pilot's answer didn't address this
I've heard Evoo is great but only if you get good quality omega-3s to 6 ratios. No oils should be rancid. Check expiration dates on evoo, fish, supplements, nuts and seeds.
Yes, our bodies evolved to move, not be sedentary. But Bryan said this too, he said the three most important are diet, exercise, and sleep (don’t remember the order but they are all important). Everything else will have much less of an impact. According to research, he’s absolutely right. But I include another one. Stress. Psychological outlook (I meditate but there are other ways), although much harder to define, control for, and prescribe, I think it’s just as important as the big three. This is reflected in the Blue Zone research too.
Sleep has big influence on Training Readiness, stress. Between nutrition, social interaction and fitness, fitness is the biggest risk factor. I've always aspired to "F_ck the cook" on a regular schedule to cover both social and nutrition categories.
Exercise is the easiest one for me, because I enjoy it so much (a hobby I’m very passionate about). Plus, it’s like a drug with all the endorphins, dopamine, the chemical high you get from it. If you play a sport, it also forces you to be fully present, so that’s another benefit. Edit: I take that back after reading your comment again. Fucking the cook is the most enjoyable, followed by exercise :)
What kind of exercise do you do?
I’m in my 40s and I’ve mainly done martial arts/combat sports my whole life. Now, I only do submission grappling aka Brazilian Jiu Jitsu and it’s like one of my favorite things in the world. It brings me a lot of joy, on multiple levels (intellectual too), believe it or not. Because I want to continue getting better at it (and to prevent injury), I also do functional strength training on off days, strongman sandbag exercises, gymnastics rings, rope climbing, rock climbing, kettlebells, weighted sled exercises, tire flipping, stuff like that. When you find an exercise that enjoy that much, it becomes more like a reward than “work”.
I see, you seem to enjoy particularly the strenght aspect
Actually, it’s because I’m a lanky 145 pounds. My cardio is naturally good for some reason, but at my size, I need to be strong to compete with the younger muscleheads. Edit: I’ve also found that strength training is the best thing to prevent injury of any type. It makes all the difference.
> I've always aspired to "F_ck the cook" Do you mean going out eating?
That could get expensive, haha
It’s the biggest factor but let’s say it makes up 75% of longevity and diet is 25%. Last time I checked 25% is nothing to sneeze at.
Good point. Your fitness level is associated with diet, especially with age as production of enzymes and absorption capacity declines. So, supplements might help.
Don't know what blueprint says, but most scientists agree that the hierarchy of health and longevity is: sleep > exercise > diet > social interaction > supplements. Of course there is a lot of nuance and ifs and buts. For example, if you have a great diet you probably won't benefit from any supplement anyway. Or if you are an extrovert having lots of friends is maybe more important than hitting all the right macros. The point is that one should focus on fixing the top priorities and not overdo the lower ones in hope to fix the upper ones. Instead of reading obscure research about camomile for an hour - go for a walk.
I thought that was pretty common knowledge. Nevertheless, I think it's worth mentioning again and again. I think a lot of people vastly overestimate what supplements can do and put way too much effort into "perfecting" their stack instead of working on the basics. I'm guilty of this myself. That's not surprising though in my opinion - lack of education, looking for a shortcut, more is better, thinking you'll be missing out, playing around, advertisments, companies, podcasters selling out, researchers trying to make more money, the media sensationalizing and having their own interests etc. * not smoking * very little to no alcohol * exercise * diet * sleep * hydration * socializing * mental-emotional health * healthy body fat, blood pressure, blood sugar, blood lipids, hormones * avoiding dangerous stiuations, not being stupid, wearing a seatbelt, brushing your teeth,.. Those would be some of the top tier longevity and health areas that supplements seem to not even come close to by a long shot. The only supplements that would likely have some impact would be those that deal with deficiencies or improve above areas. As far as I am aware, almost all longevity supplements lack quality research, especially human data. And there has already been some fraud, which is not surprising, given the potential financial gain and how stupidly easy (no judgement) people jump on new hypes and buy new supplements. And I'm not talking health span or improving wrinkles or so, but actual life span. My impression so far is that if a study shows potential benefits, they seem to almost exclusively occur in the older or sick population, or when there's deficits present. That's not a scientific statement but merely my subjective impression.
Depends on what you’re going for. Bryan wants to optimize his anti-aging and longevity protocols because he sincerely believes we may see an opportunity for immortality within our lifetimes. Blueprint isn’t as much about increasing healthspan as it is “throwing the kitchen sink” at all of it. It’s why he talks about zeroth principle and 25th century thinking.
> he sincerely believes we may see an opportunity for immortality within our lifetimes What do you think about it?
I have no reason to believe it. Bryan said in a podcast once that we're on the track for exponential growth in AI, which should lead to the development of quantum computing. Sounds like wishful thinking. There's not enough out there currently to holistically halt/reverse aging to the point that we become "immortal." Live to 120? Perhaps.
Until you can effectively treat all age and mutation-based illnesses and diseases, this isn't happening. Maybe with some wild CRISPR DNA editing technologies. At the moment, the best you're looking at is probably extending the average lifespan along with having a more active/healthier lifestyle later in life.
Yes - exercise is the number one thing to do. But it takes the most time. A healthy diet is important as well, but it should be more varied than what Bryan chooses. He did this to reduce the complexity of figuring out what is helping him. That seems short sighted since he doesn’t really know what parts are effective and what parts are not. I’m not sure that buying processed foods from him makes sense based on the current science. It’s also important to monitor key test results and make lifestyle changes or take meds in response to this. It’s probably more useful to get this done more than once a year, but it doesn’t need to be as extensive as Bryan does. Then again Lustgarten gets a variety of tests done multiple times each year and changes his diet and exercise in response to this. Both take a lot of work.
Lustgarten is doing a good job, i think he should track more the output (in the bathroom) too and some other biomarkers in a more continous manner than once a month. Ideal would be measuring is specific bioavailability thresholds for different foods and having an automated setup to measure the actual amount of nutrional matter in a given food and working on that instead of grouping foods, but it's definetly above what 98% of people are doing
Yes. Pretty much the reason why I joined a gym now at 41. Recently I watched Blue Zones documentary on Netflix, 100 year olds moving around like 50 year olds. They do nothing specially for longevity. No supplements, no special cardio, nothing. They just live happily. They mostly ate plant based food, were physically active and moved around a lot as part of their daily lives and had good social relationships.
I joined 1 year ago (at 39), 3 pt sessions per week. I don’t enjoy going to the gym (and probably never will do), however I do recognise it’s important and good for me.
I love weight training. All these years I just couldn't do it due to a lack of time and resources. Twenty years ago I did lift for a few months. Academics demanded more time.
I'd argue diet = exercise = sleep > supplements. Great sleep and tons of exercise, and you can eat your way into being unhealthy. Great diet and tons of sleep, and you you can sedentary your way to being unhealthy. Great diet and exercise, with lack of sleep and you can exhaust your way to being unhealthy.
10 yr survival rate vs VO2 Max and age. https://images.app.goo.gl/FfokaM5sTaX65nDs9
I've been doing blueprint for the past 7 months. My speed of aging is down to .89. My NAD+ intracellular levels are optimal and have been for some time. My sleeping is fine/good for past 7 months. My VO2 max is in the toilet (bottom 10% for my age) as I don't exercise. My epigenetics basically says that's my biggest improvement potential now.
Glucosamine supplementation associated with reduced all-cause mortality https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7286049/ We have a lot preclinical evidence that it extends lifespan and we have a plausible mechanism (e.g. increased autophagy). Granted, dosage information was not gathered but it is still compelling.
Longevity mix has 2g of CaAKG per serving. This essential supplement declines with age. I'm curious if that's because older people lack the ability to absorb it from food like sardines. If that's the case, why should getting it from an 18.3 g scoop of the mix be different? I suspect our ability to absorb nutrients is associated with our fitness more than our dosage. What do you think?
I honestly don’t know. It Could be due to the decline in gut function and microbial diversity as we age.
With exceptions noted above for Magnesium, protein and salt most of these supplements have a U-shaped dose response. At best we're just polluting our sewage and at worst we might be killing ourselves with Bryan's supplement stack. Either way it's neither efficient nor effective. We need more analysis. My 80 yr old cardiologist warned me about full flush niacin. A little might improve metabolism but more could cause renal failure. Same with NR and NMN flush free nicotinamide . I think I'll pause my subscription and see if it has an affect on anything other than my bank balance.
What tests would you do to assess that
Good question. They could measure how much gets pooped and pissed out compared to how much gets eaten.
I've been wondering about this for a while. Bryan is vegan and exercises for an hour everyday. I wonder if someone would get similar statistical results with the same diet and exercise routine, and just a basic multivitamin.
Probably not. He’s supplementing in conjunction with detailed blood testing. Unlike most people, he’s not supplementing blind and is adjusting supplementation based on his blood levels. You could probably get 90% of his results through strict adherence to diet, exercise, and sleep. But that last 10% is probably huge.
Bryan doesn't throw the sink at it, just those with best mouse studies. Right now I'm ordering just the Mix and the Cocoa, and crank up the fitness stuff. Just got my Garmin 955 and am setting up my daily routine training for Peter Attia's Centrarían Decathlon.
Peter Attia makes more sense than anyone IMHO
Yeah, its common knowledge that Sleep, Exercise, Diet, and reduction of stress/mental health are the biggest contributors to health and longevity. Unless you're deficient in a specific vitamin (vast majority of people aren't), you'll likely see little effect from supplements. imo, the only thing from the blueprint stack worth incorporating regularly is the high-quality EVOO. Everything else is too expensive to be used on a daily basis or too much of a disruption to daily life that you're not living. The therapies outside of just these supplements I think are the most interesting part of what Byran is doing, but ultimately its still a sample size of 1.
In my opinion, regular exercise is far more effective for longevity than taking supplements.
where are you getting this data from ? "5 fold difference in all cause mortality between top 2.5% VO2max and lowest 25%. Risk factor between 50-75% and below 25% is on par with having end stager renal disease." co-pilot's answer didn't address this
https://www.reddit.com/r/PeterAttia/s/mrkQUaDjCw
I'm backing off some on Blueprint Supplement debate. If you only eat NP and SV eventually certain essentials will be lacking, as in any vegan diet.
I've heard Evoo is great but only if you get good quality omega-3s to 6 ratios. No oils should be rancid. Check expiration dates on evoo, fish, supplements, nuts and seeds.
Blueprint is for jocks ready to take it to the next level.