Tim Cook

Health, wellness, longevity, entrepreneurship, love.

[Tim Cook @__timcook__]

@agingroy @MarkGPatterson Relieved :)

[Tim Cook @__timcook__]

@soiled_plants2 Creatine. I’m currently taking 20g/ day and it’s boosted my energy and focus: I would judge maybe a 10-20% improvement.

[Tim Cook @__timcook__]

A trend I can imagine @bryan_johnson getting behind https://t.co/bqTZUxZxuA

[Tim Cook @__timcook__]

@Sara520S @bryan_johnson Yes, we're meeting at Speakers Corner for a friendly run through Hyde Park. Just turn up ready to run!

[Tim Cook @__timcook__]

@lex_mcgovern @bryan_johnson 10 June

[Tim Cook @__timcook__]

@AttilaSzucs06 @bryan_johnson It's 10 June... we need to teach the American's how the rest of the world does dates!

[Tim Cook @__timcook__]

@Sara520S @bryan_johnson No tickets needed, just turn up!

[Tim Cook @__timcook__]

Absolutely this

[Bryan Johnson @bryan_johnson]

Resting heart rate before bed is the single most important health marker you can optimize for. Lowering it will do more for your health than anything else.

Why?

+ it's the strongest predictor of your sleep quality
+ sleep quality determines will power and if you'll exercise
+ exercise and will power determine if you eat well.

Top things to lower your RHR before bed:
1. Eat your final meal of the day 2-8 hours before bed. Experiment.
2. Have a 30-60 min wind down routine before bed. Read a book. Journal.
3. Turn off screens. Do it.
4. Have red and amber lights on.
5. No alcohol. Stimulants (caffeine) in the morning hours to avoid disruption.
6. Be consistent, in bed +/- 30 min each night.

[Bryan Johnson @bryan_johnson]

My team and I created a food guide (v1). We based it on evidence, using the heuristic that every calorie must fight for its life.

What do you think?

[Bryan Johnson @bryan_johnson]

Here’s another one for you.

Blueprint went viral and the second most frequent comment was “I want to do your protocol, but it’s way too complicated, make it easy.”

#1 was “I hate you and want you to die” in various forms.

Anyways, my team and I did it. Blueprint is the most evidence based, precisely dosed, most tested and competitively priced nutrition protocol in the world. Everybody should be on it.

We have protein, creatine, collagen peptides, a daily drink, nuts, matcha, supershrooms, extra virgin olive oil, just-add-water lentils, soups, and a bunch of other things. We applied the philosophy, every calorie must fight for its life. We were meticulous with every ingredient. We tried to apply the very best of nutrition science.

We were trying to solve for this: someone gets excited about Don’t Die and says: “ok, I’m in, what do I do now?”

Then we’d say “Here is every calorie you’re going to eat. The macros are ideal. It’s third party tested and the results are available for your viewing. The nutrition is mapped out for you. Just eat this.”

Minimize complexity. Make simple.

We have just under 20 products out now and we’re very close to every calorie. I believe we've struck the right balance, as people will still dine out, enjoy their favorite foods, and get their nutrition through us.

I eat Bluprint every day. It’s the only thing I eat because I trust our rigorous processes and don’t trust anyone else.

In some ways it was natural to scale what I was already doing. My goal was to become, quantitatively, the healthiest person alive, which we have succeeded at, and part of that process was measuring everything I put into my body. So we started testing every nutrient I took and every food I consumed.

What we found was horrifying. The global food supply is fucked up. It’s full of contaminants. No wonder everyone is sick. You can’t trust anyone’s labels. Marketing language means nothing. It’s honestly really sad.  There is no escape for anyone, anywhere.

So we started sourcing our own raw ingredients. We found that nearly no one tests their foods for things outside of the basic requirements of avoiding things that would kill you immediately. But as to things that can kill you slowly, like heavy metals, nearly no one was testing.

We spent two years building out supplier networks, extensively testing, and improving the formulations.

Then, a bunch of people participated in taking the Blueprint Stack (seven Blueprint products) and tested their biomarkers at baseline and 90 days after. The results are pretty exciting. See below.

A shout out is in order because these awesome people participated without compensation. They paid for their own labs. They were wonderful to work with. Citizen science at its best.

Why am I telling you all of this? First, I rarely ever speak about Blueprint products because I get hit so hard with people calling me a grifter. I need to set the record straight on this.

I fucking hate the food and nutrition business. It’s low margin, with constant supplier headaches and any food/nutrition company and influencer can say whatever they want about their products to persuade consumers. It’s an unhinged industry.

I could list about 100 businesses I’d rather build as an entrepreneur. But here’s the thing, no one was doing it; this critical thing around nutrition, that we all do 3 times a day. No one was taking food and nutrition as seriously as the scientific evidence allowed for. No one was meticulously building out testing infrastructure.

Everyone focuses on clever marketing and then paying tons of money to influencers to read their made up scripts.

So, I’ve done it. I funded the entire thing myself. $25 million to date. The business operates at breakeven because I’ve tried to keep prices as low as possible. I’m sincerely trying to do the world a solid. Today Blueprint is one of the fastest growing companies in the world, fueled by word of mouth.

If you could do me a small favor I’d appreciate it. When people inevitably call me a grifter, please inform them that I am a gifter, not a grifter.  I have published everything I do, for free, in the open, and they can take what I’ve shared, buy the ingredients themselves and do all the testing. This is not a money grab. I could be doing dozens of other things that would make 10x the money.

I started Blueprint in 2022 as a pure scientific exploration into longevity. I don’t think I would have done it in retrospect if someone would have told me it would end up with me running a food company.

The only thing I care about is building Don’t Die into the world’s most influential ideology by 2027 and honestly Blueprint at times feels like a distraction. At the same time, we are building our own intelligence daily with the actual calories and molecules we put into our body. The better job we do of this, the more intelligent we are.

I am bullish on a world built on proper nutrition, I am short on a world fueled by junk food. Somebody has to feed intelligence to intelligence and that’s what we’ve done.

Two final thoughts, the Blueprint website is currently pretty bad. It’s messy, poorly organized, a bunch of shit is broken (we are a tiny team). As a customer, it’s hard to know what to do. We know. We’re working on it.

Second, we just made available a full suite of tests: bloodwork, microplastics, biological age of 11 critical organ systems and speed of aging, and the world’s best whole-body MRI.

In some ways, this collection of tests and measurements is better than an “executive physical” rich people pay $25,000 for but at a fraction of the cost. I’ve spent millions building this entire thing and I’m trying to make it low cost and accessible for you. Distilling the 80/20 longevity power laws.

I’m on your team and have your back. Your job is to create life habits and systems that make health the default in your life.

##

Participants voluntarily took the Blueprint stack for 90 days and monitored their health metrics.* They were encouraged to continue their existing daily routines during this period.  We compared their measurements before the 90 days began and at the 90-day mark.**

This study was conducted to assess the effect of the Blueprint Stack on the overall health of the participants. The results and statements in this study have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

After 90 days, we saw the following statistically significant results among participants:***
+ Improved depression symptoms by 23% [1]
+ Improved anxiety symptoms by 26% [2]
+ Improved blood pressure by 7% [8]
+ Improved sleep quality by 3.9% [4]
+ Improved time-to-sleep by 5 minutes [4]
+ Improved musculoskeletal health by 2.6% [3]
+ Normalized kidney dysfunction for 25.6% [9]
+ Normalized heart dysfunction for 17.1%  [10]
+ Normalized elevated cholesterol levels  [10][11]
+ Normalized DNA repair dysfunction for 20% [12]
+ Normalized liver dysfunction for 13.6% [13]
+ Normalized elevated inflammation for 11.5% [14]

Results notes:
[1] PHQ-9 composite score (N=311, p<10^-5),
[2] GAD-7 composite score (N=311, p<10^-6),
[3] MSK-HQ composite score (N=295, p < 10e-4),
[4] PSQI global score (N=298, p < 0.05). “Ninety days on the Blueprint stack decreased time-to-sleep by five minutes on average (PSQI Question 2, paired t–test, t(297)=3.9, p < 0.0005, d=0.23)”
[5] PHQ-9 composite < 5 (N=311),
[6] GAD-7 composite < 5 (N=311),
[7] PSQI Question 2 (N=298),
[8] Systolic BP (N=26)
[9] Normalized elevated creatine levels in 25.6% of participants, reversing kidney dysfunction.
[10] Normalized elevated LDL cholesterol in 17.1% of participants, reducing cardiovascular risk. P value < 0.05 (McNemar's exact test)
[11] Normalized elevated ApoB cholesterol in 15.6% of participants, further reducing cardiovascular risk. P value < 0.05 (McNemar's exact test)
[12] Normalized elevated homocysteine levels in 20% of participants, improving methylation and cellular repair.
[13] Normalized elevated liver function tests in 13.6% of participants, reversing liver dysfunction. P value < 0.05 (McNemar's exact test)
[14] Normalized elevated hsCRP levels in 11.5% of participants, reducing inflammation. P value < 0.05 (McNemar's exact test)

There were no significant changes in the following clinical markers: Testosterone, Estradiol, Insulin, Glucose, HbA1c, Lp(a), Cystatin C, TSH, IGF-1

Products consumed:
1) Nutty Pudding
2) Blueberry Nut Mix
3) Longevity Mix
4) Essential Capsules
5) Essential Softgel
6) NAC + Ginger + Curcumin
7) Extra Virgin Olive Oil
8) Red Yeast Rice + Odor Free Garlic

* Some participants are Blueprint team members.
** Measurements were based on bloodwork, questionnaires, data from wearables, and smart scales.
*** These outcomes are based on comparing each participant’s measurements before the start of the 90 days and at the 90-day mark. Your results may vary.

[Tim Cook @__timcook__]

@RoryStewartUK Is there a link to your Perth talk to buy tickets?

[Tim Cook @__timcook__]

@dr_musgrave I am incredibly grateful that my mother got to choose her ending and is free of her conditions.

[Tim Cook @__timcook__]

@dr_musgrave It wasn’t easy to be accepted and very professional carers made sure at every step that it was her decision, with no coercion. It was a dignified end for someone who had been at the mercy of her conditions for years, with no hope of respite.

[Tim Cook @__timcook__]

@RoryStewartUK @sleepdiplomat High quality sleep is so important and yet so underrated in our society. The difference in mental focus and productivity between an okay night’s sleep and a great night’s sleep is enormous.

[Tim Cook @__timcook__]

Dead hang bar tested for #blueprint #dontdie festival London https://t.co/gBcpmoPv6K

[Tim Cook @__timcook__]

For my health / longevity focused / biohacker friends in London, I'm hosting the #DontDie Summer Festival in August. Come hang out with us (literally, there will be dead hang competitions) https://t.co/gBcpmoPv6K

[Tim Cook @__timcook__]

@gm_maxg Nice! Are they glass containers?

[Tim Cook @__timcook__]

@kayteterry @supermathskid @bryan_johnson is an alligator 😳

[Tim Cook @__timcook__]

@JohnLeFevre Chopard?