Lecture Notes on Brian Johnson's Supplement Stack Review

Overview

• Brian Johnson used to take over 100 supplements daily.
• Created a supplement line to condense them into a few pills and powders.
• Ingredients chosen for clinically relevant doses targeting various health interventions (e.g., weight loss, anti-aging).
• The presentation will review each ingredient, their effectiveness, and dosages.
• Timestamps for specific ingredients are provided in the description.

Longevity Mix Ingredients

Ingredients Listed:

1. Vitamin C (Ascorbic Acid) - 250 mg
2. Magnesium (Magnesium Citrate) - 150 mg
3. Creatine Monohydrate - 2,500 mg
4. Calcium Alpha-Ketoglutarate - 2 g
5. Glucosamine Sulfate - 1,500 mg
6. Taurine - 1,500 mg
7. Glycine - 1,200 mg
8. Lysine - 1,200 mg
9. Ashwagandha - 600 mg
10. Reduced Glutathione - 250 mg
11. Theanine - 200 mg
12. Sodium Hyaluronate - 120 mg

1. Calcium Alpha-Ketoglutarate (AKG)

• Claims: Anti-aging, metabolism, energy, muscle, cognition.
• Evidence:
  • May extend lifespan by 20% and health span by 40%.
  • Clinical trial showed reduction in biological age by 8 years in 42 participants.
  • Further studies needed on functional outcomes.

2. Vitamin C

• Claims: Antioxidant, immune support, skin, hair, heart benefits.
• Evidence:
  • Regular supplementation may reduce cold duration.
  • Essential for collagen synthesis but primarily beneficial in topical form.
  • Limited impact on cardiovascular diseases.

3. Creatine Monohydrate

• Claims: Brain, muscles, heart, energy, anti-aging.
• Evidence:
  • Strong evidence for muscle strength and performance.
  • Cognitive benefits confirmed.
  • Safe for most, but limited heart health benefits.

4. Magnesium Citrate

• Claims: Bone, muscle, mood, stress, heart, energy.
• Evidence:
  • Linked to improvements in depression and inflammation.
  • Recommended intake is typically higher than Blueprint's 150 mg.

5. Glucosamine Sulfate

• Claims: Joint function improvement.
• Evidence:
  • Mixed results; some studies indicate benefits for osteoarthritis.
  • Observational studies suggest lower mortality risk.

6. Taurine

• Claims: Metabolic health, blood pressure, exercise performance.
• Evidence:
  • Benefits mainly seen in those with poor metabolic health.

7. Glycine

• Claims: Collagen turnover, hemoglobin A1c improvement.
• Evidence:
  • Positive effects on sleep and inflammation.
  • Dosage in Blueprint may be insufficient for optimal benefits.

8. Lysine

• Claims: Blood pressure normalization, glucose control.
• Evidence:
  • Benefits primarily seen in low lysine diets.

9. Ashwagandha (KSM-66)

• Claims: Mood, stress, sleep, hormones, immunity.
• Evidence:
  • Demonstrated effects on anxiety, stress, and testosterone levels.

10. Reduced Glutathione

• Claims: Antioxidant effects, skin benefits.
• Evidence:
  • Some studies support skin health benefits but variable effects.

11. Theanine

• Claims: Cognitive enhancement, anxiety relief.
• Evidence:
  • Positive impact on attention and sleep quality.

12. Sodium Hyaluronate

• Claims: Skin hydration, anti-aging.
• Evidence:
  • Mixed results for eye health and limited oral supplementation benefits.

Ratings Summary

• Longevity Mix: 4/5 - Evidence-based but some underdosed ingredients.
• Essential Softgels: 4.9/5 - Strong carotenoid source.
• Essential Capsules: 2.5/5 - Lacks strong evidence.
• NAC + Ginger + Curcumin: 3.5/5 - Potentially underdosed benefits.
• Red Yeast Rice + Garlic: 4.2/5 - Effective for cholesterol management.

Conclusion

• Overall average rating: 3.8/5.
• Emphasizes transparency and evidence base of the supplements.

Final Notes

• Encourages viewers to consider their own supplementation needs.
• Presents a balanced view on the effectiveness of various supplements.