How to Make Bryan Johnson's Blueprint Nutty Pudding and What Most Recipes Leave Out

Every ingredient, every step, and the details that decide whether your bowl is actually working.

The three ingredients worth getting right.

Ground Flaxseed

1 Tbsp/day led to 8 lb weight loss in 12 weeks.

In the same 12-week RCT, participants saw a 25-point drop in fasting blood sugar, 1.8% lower HbA1c, and 17-point lower LDL cholesterol vs placebo. Flax also beat psyllium head-to-head for constipation relief.

Soltanian & Janghorbani, Nutr Metab (2018): Flaxseed for constipation, weight, glycemia, and lipids in type 2 diabetes.

Strawberries

The richest food source of fisetin, a compound that clears aging cells.

Fisetin is nearly twice as potent a senolytic as quercetin. In mice, it extended average and maximum lifespan by ~75% when started at the equivalent of age 75 in humans.

Yousefzadeh et al., EBioMedicine (2018): Fisetin is a senotherapeutic that extends health and lifespan.

Walnuts

3+ servings/week cut cancer death risk in half.

From PREDIMED, the largest randomized controlled trial on the Mediterranean diet. Walnuts showed the greatest benefit of any nut studied.

Guasch-Ferre et al., BMC Medicine (2013): Nut consumption and mortality in PREDIMED.

Ingredients.

All ingredients are recommended to be organic.

50–100 mLMacadamia Nut Milk

3 TbspGround Macadamia Nuts

2 tspGround Walnuts

2 TbspChia Seeds

1 tspGround Flaxseed

1/4 pieceBrazil Nut

1 TbspDark Chocolate or Cocoa Flavanols

1 tspSunflower Lecithin

1/2 tspCeylon Cinnamon

1/2 cupBlueberries, Raspberries, or Strawberries

3Cherries

2 ozPomegranate Juice

30–60gPea Protein (optional)

1 TbspTrehalose (optional)

1 TbspManuka Honey (optional)

Instructions.

1
Add macadamia nut milk, ground macadamia nuts, walnuts, chia seeds, flaxseed, 1/4 brazil nut, cocoa or cocoa flavanols, sunflower lecithin, ceylon cinnamon, 3 cherries, half your berries, and pomegranate juice to your blender. Use 50–100 mL of milk depending on how thick you want it.
2
Blend on high for 3–4 minutes until smooth.
3
Pour into a bowl and top with the remaining berries.
4
Optional: fold in 30–60g pea protein, then add trehalose and/or manuka honey to taste. Don't re-blend, or it gets gummy.

For those who optimize.

Three details that maximize the health benefit of every bowl.

Dairy milk cancels the antioxidants

In a clinical study, blueberries eaten with water increased antioxidant capacity. The same blueberries eaten with milk left participants with less antioxidant capacity than before they ate anything.

Fix: Use macadamia nut milk, oat milk, or water. Never dairy.

One type of cocoa works. The other doesn't.

In a 12-week trial, natural unprocessed cocoa improved muscle mass, grip strength, and all four physical function tests. Dutch-processed cocoa produced zero benefit.

Fix: Look for 'natural' or 'non-alkalized' cocoa, or use raw cacao powder.

Pre-ground nuts are already oxidizing

Nut fats are fragile. Once ground, they begin oxidizing on contact with air. Bagged pre-ground nuts at the store have been exposed to oxygen for weeks or months.

Fix: Buy whole nuts. Grind the morning you use them. Store whole nuts in the freezer.