@@ortcloud99 what an ignorant comment. The more stuff you swallow, the higher chances of making mistakes and/or having side-effects. Let alone the annoyance of having to gorge yourself on tablets and capsules. Being able to understand what's important and what's superfluous requires some serious understanding of the underlying science, and it is great to see that there are people who are able to do just that.
@@Sobchak2it is not so simple. Let's say you want a high dose of fisetin. So you eat lots of strawberries for fisetin..now you are also getting more fructose than you might want.
Hi @holysmoly427, some of those pics are on Patreon, where I post daily diet The majority of strawberries are in a daily smoothie, which also has ~330g raw beets, 65g curly parsley, 20 oz water, and a rotation of flavoring agents, including fresh ginger, cinnamon, or whole vanilla bean.
@@conqueragingordietrying123 So correct me if I'm wrong, but doesn't making a smoothie out of the strawberries and beets reduce the fiber amount, compared to if you eat it naturally? To help get to my 70-80 g of fiber/day, I eat fresh strawberries (when in season and fairly affordable - like now!) in the 1 lb plastic containers as the first food that passes my lips each morning.
@@aquamarine99911 I'm not sure if the fiber is degraded, it shouldn't, and I drink the whole smoothie, nothing excluded. If it were juiced, that would definitely exclude the insoluble fiber
Im very impressed with your fiber intake. That's correlating with indigenous socities, hardly with western one. But I'm missing the other side of the coin which is fermented foods. There's a lot of Research about longevity and gut bacteria. Seems like centenarians are keeping diversity and abundance throughout life, while most people loose both. It's one of my focus points and data is also pointing to the huge role our biom plays in health. Also, ive heard one of huberman's guests from the field of microbiom talking about some carbs being converted through fermentation to protein, not only fats. Dont know the scope of this though. Keep on this great channel and thank you for sharing
Thanks@etie_lahat, I agree about fermented foods-I've been looking into kimchi (and other fermented foods) at the grocery store, but I haven't found a brand with listed levels of Lactobacillus, yet.
@@conqueragingordietrying123 fermented food is better to do yourself is almost impossible to find good products unless you know a small and hereditary business from the country of origin
Thx prof. Lustgarten for this great video as usual. It seems that vitamin d3 intake should be paired with vitamin k2 in order to prevent vascular calcification. Do you plan to add vitamin K2?
Thanks @abdelilahbenahmed4350. More directly, later this summer I'm planning on directly measuring carotid atherosclerosis-the next step would be a CAC test.
To note: ive used Life Extension Homocysteine Resist several times over the past few years and every time saw a drop Homocysteine from 12 or 13 down to 8 or 9. So, now I just cycle it. Approx 2 months on, month off. N of 1, of course. But I'd be curious if that combination of nutrients could work for you.
Interesting, thanks @reforesters. 8500 mg of methyl-THF is a very big dose, though, as the RDA is only 400 mcg for folate. I had some success with a similar product, which didn't include riboflavin, which I may go back to.
Great info Keep going!! TMG lowers homocysteine I was particularly excited about adding CoQ10 to convert T4to T3 I’ll be doing this Do you think that adding peanuts had any downside for you?( mold, omega 6 fat ,)
Thanks @garyr1934 *may lower homocysteine. I've tried 4g/d in the past, no impact So far not for peanuts, as there's no pattern in the data that suggests they're bad
What's your opinion on the organic compounds Sulforaphane (broccoli sprouts) and Lycopene (tomatoes)? Both seem to be of great interest in cancer research and their concentration can be increased by boiling them for ten minutes.
I'm almost done with a sulforaphane video, and broccoli sprouts are now a regular part of the approach Lycopene-containing foods are in the daily approach (tomatoes, watermelon), too
Hey Michael. I appreciate your approach and sharing all the info. Fantastic! Now that you have a good idea of what works for you, I would suggest that you change completely for a few months to BBBES, beef, butter, bacon, eggs and sardines to see how that affects the ML age. That would be extremely interesting data that would generate immense online interest. I would also add several fermented veggies like sauerkraut. kimchi and kefir. It would likely take a few weeks for your gut microbiome to adjust. If it is not an improvement you could always go back.
Hi @ronschapf4561, and thanks. I'm more interested in optimizing weak spots, rather than blowing up the whole approach... I'm not opposed to it, though
@@conqueragingordietrying123 I think it would go viral and increase your reach and fame considerably. (I'm subtly trying to twist your arm 🙂) It would (I believe) be more evolutionarily consistent and could have a significantly positive hormonal impact. Your LDL would likely increase but given the recent study that showed centenarians typically have high LDL and low blood glucose, I consider that a good thing. You would become the center of dietary discussion.
@@ronjon777 Virality or fame will come from years of dedicated effort and content-I'm not interested in virality or fame for the sake of it, there's already too much of that on the internet, i.e. clout chasing, even in the longevity YT space
Have you ever tried apigenin to improve your nad+ levels? Im concidering taking trigonelline myself, but not because of nad+. I am also not convinced that a higher nad+-bloodlevel is always better. Whats your data on that point?
Fresh parsley, which contains ~100 mg of apigenin/d is in the everyday approach I agree about NAD, after 18 NAD tests, I'm not sure what's optimal, i.e. 25 vs 40 vs 65 uM
@@conqueragingordietrying123 Levels 10-15 yrs younger than your current age seem sensible to me. Its reducing for a reason(s) with aging and we don't yet know the very long term effects of high levels.
Ldl is not increased by saturated fat. Its plant fats that decrease it, which is why its assumed saturated fat, usually from animal sources increase ldl. If you want to increase ldl I would suggest removing or reducing: Flaxseeds, Peanuts, Olives and Coconut butter, then replace those with animal sourced fat. Coconut fat decreases ldl, you can look up the study.
You're talking about studies in other people, I have correlations for LDL (52 blood tests) with diet in my own data. That said, there is truth in what you're saying, including lowering fiber to increase LDL.
I thought "interesting" and went to Pubmed to see what the latest research is. You are incorrect. There are recent studies and reviews that say that saturated fat increases LDL. Make sure you aren't getting your information from TH-cam. There is a trend of pushing red meats, but the research does not support it. I think there are people who were raised on red meats and don't want to give it up, plus it has a "manly" connotation in the United States.
@@juliahello6673 Send me the interventional study where they swap saturated fat with non saturated fat and see decreases in ldl. Heres the one that showed coconut oil decreased ldl www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/
Apparently my reply was deleted or not properly sent, ill just rewrite it then. @@juliahello6673 Send me an interventional study where they swap saturated fat, for unsaturated without swapping from animal fat to plant fat. Here is the study, which shows that supplementing with extra virgin coconut oil did not increase ldl (in fact it decreases slightly), the effect was the same as supplementing with extra virgin olive oil. www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/
Im focussing on sirt6 activity. I E. Delphinidine rich foods etc. Unfortunately I have no clue on what biomarkers i should look at. They are all fine except ft3/ft4. Did you ever tried blueberries or other possible sirt6 activators? Unfortunately most studies are in vitro, some in mice.
Blueberries were in the early approach, but I took them out after following their correlations with biomarkers. I may revisit that by including blueberries sooner vs later, though
I notice you don't have cruciferous vegetables in your diet any more, at least not in the quantities you used to eat. That's obviously a conscious choice. A few years ago, you inspired me vastly increase my intake of them. but I must have missed the video when you dropped them. My favourite red vegetable is steamed cabbage, and I get around 400 g per day of that, along with 400 g of broccoli or brussels sprouts. But I've started incorporating beets back into my diet.
Thanks for informative video Michael. Could you elaborate on how you come up with your vitamins and minerals targets? By the way i've been a chronometer user for the last 3 years.
Thanks @ty-lim. Each blood test has a corresponding average dietary intake, and because I have a lot of both data, I can calculate correlations, which drive the overall dietary structure, including macro and micronutrients. For example, if the net correlative score for diet with ~30 biomarkers is +, 0, or -, I aim for above-average, average, and below average intake, respectively.
@@conqueragingordietrying123 thanks for the reply Michael. So if I understand you correctly, your Target's are based on your individual blood work results from your corresponding diet and not for a third party source?
@@conqueragingordietrying123I've been comparing my numbers on chronometer to yours. I'm also 51 years old. Roughly 17% body fat. I am 5'8" and 160 lb, fairly muscular as I weight train 3x/wk for a total of roughly 6 hours per week in addition to other physical activities. You mind sharing your height / weight / body fat percentage?
Eggs contain peptides and other bio active molecules that lower cholesterol levels, so depending on your genes this effect negates the cholesterol they contain. We don't know which pathways they work on, but this is believed to possibly be an adaptation to the consumptions of eggs, as they are such a nutrient dense food.
Hi Michael, great overview / video as always! Quick question on lettuce (approx. 100g/day), anything special why you eat lettuce every day and not something else? Thanks for the reply!
Thanks @qdirac. Lettuce is 1x/week (25 oz), thereby resulting in a 100g/d average. I'd eat it more often, but making that giant salad is time consuming (~20 minutes). Lettuce is significantly correlated with more biomarkers going in the right direction than wrong (Correlations on Patreon), as a justification for its inclusion. I can't say if that's causative, but instead it may contribute with other stuff to many youthful biomarkers.
@@conqueragingordietrying123 I just buy the 152 g plastic containers of mixed lettuce, add fresh squeezed lemon juice, ACV and olive oil. Takes me 5-7 minutes, every day. And most importantly, it's delicious! I never feel the need for a cheat meal, because I love what I eat so much.
@@okokokokokok69-km4zi Depends whether you have a lot of fat stores & practice fasting. Make sure to eat carbs separately from fats and proteins, as a separate meal, since proteins and fats can disrupt digestion of fats
theres some interesting studies on isoleucine and leucine restriction from the Lamming Lab - "isoleucine-restricted diet extends the lifespan of mice by 33%"
@conqueragingordietrying1797 yes, it is very interesting that you both arrived at those same macros independently of each other. Gives more weight to the validity of those macros. I guess one difference would be that you count fermented fiber towards your fats, I don't think Bryan Johnson does that.
What type of olives are you eating (i.e., green, black, kalamata, etc.)? Also, do you keep track of oxalate intake? Are you worried that your daily high beet intake could lead to kidney stones? And finally, how many ounces of water do you consume each day?
Hi @quik4life, green, with pits Yep on oxalate intake. Nope, not worried, as calcium intake is a net 600-700 mg higher than oxalate. Calcium binds oxalate 1:1, so calcium should be higher than oxalate, which is almost never discussed by "influencers" who talk about it More directly, kidney function biomarkers (creatinine, BUN, uric acid, cystatin C) are youthful, so oxalate should be excreted without issue. Also note that oxalate can be produced via endogenous metabolism, which is another factor that isn't generally discussed... 20 oz of water in the green tea, about 20oz in the daily cooked mix (most of it boiled off), and then another 20 in the daily smoothie
@@conqueragingordietrying123 What is your current oxalate:calcium ratio? Does this ratio provide a net-positive for biomarkers going in the right direction?
If you are showing high homocysteine and low thyroid function, would that be related to a problem with methylation at all? C677T homozygous or choline deficiency maybe? Just dipping my toes into this topic to understand my own body better.
It's not a genetic issue, as homocysteine was about half of my current value 15y ago I've been increasing dietary methyl donor intake, but may go back to supplementation relatively soon.
Yes @sooooooooDark, good catch, thanks! I don't generally have the time to edit videos after recording, so it's one take. Sometimes I'll trip on my own words...
Aren’t olives more processes than olive oil as olives must be cured whereas olive oil is obtained just by pressing the olives. Either hopefully will improve your biomarkers. Great job in maintaining your biological age (currently 17.5yrs) lower than chronological age.
Thanks @ericoshea9382. It's a tough argument that olives are more processed than the oil, as the oil is pure fat, whereas the olives are the whole food. Granted, curing it may not be ideal-right from the tree would be best, but it's like saying sugar is less processed than strawberries because the strawberries aren't straight from the vine.
@@conqueragingordietrying123 ~20g of olives straight from the tree is going to be a challenge in terms of taste. But that would be an interesting experiment, comparing biomarkers with cured olives (which are lower in polyphenols but similar in fat) to that of raw olives.
Both, as they're measuring different things. I place more value on PhenoAge, as it's as strongly correlated with chronological age as Horvath, but is consistently associated with all-cause mortality risk, too.
Good call on the calorie increase. SHBG should decline a bit with that and also by increasing Carb%. I also saw a study positively correlating SHBG with fibre intake, so another factor to play around with. As a personal example, my total T was 850 and SHBG 53, 8 months ago before I went on a chronic calorie deficit to get leaner. Now my Total T is 377 with SHBG 10. I eat a 50/30/20 carb/fat/protein lacto-vegetarian diet. My SHBG fall is in contrast to the weight loss literature, but im not complaining as it frees up bioavailable T. These numbers will normalize when I shift to maintenance.
A small calorie increase didn't change SHBG, though. I could go lower for fiber, thinking about it based on recent correlations (not yet posted on Patreon) There's likely inter-individual variability for SHBG levels in response to CR., especially in my case, with a big spike.
@@conqueragingordietrying123 I think you should also establish morning cortisol baseline if you haven't, this will also help for understanding morning glucose numbers. I have deduced that supraphysiological SHBG increases happen with stress - either dietary or exercise induced or both.
Hi, with nicotinic acid supplement or with other NAD precursor that you have take in the past, what are the correlation with your biomarkers? they have a positive score? (especially with the kidneys) because some people say that NAD precursors can damage the kidneys
It would seem that your diet is very alkalinizing. Have you ever measured your urine pH? I have a theory that having an alkaline urine is the key factor that protects us from the oxalate in our food.
*based on studies in other people, maybe. In my own data (> 30 tests since 2018), eggs are not an all-star in terms of their correlation with~25 biomarkers It could be different for others, though, but the key is testing, and often to find out
Hi @panagiotisapostolidis6424, rather than the processed version (coconut oil), I've been using the less-processed coconut butter for almost every test since 2015. However, in following correlations in my data, I've since cut back. We'll see how that plays out over the next few tests. There may be more to the story, though, especially in the context of AD. I might make a video about it, but there are so many videos on the list...
instead of olives use capsuled olive leaf powder ive written it under a lot of influencers' videos but no one ever has done it xD its got 100 times the polyphenol content compared to olive oil/olives u kinda have to eat it in capsule form cuz its soooooo bitter and unpleasant (which is due to the aforementioned polyphenols), u can put in water and chug but yea pills r the easiest way of taking imo, 1 kg organic powder costs ~50 euro/dollar (i take 3 pills which is like 1.7g or so) - much cheaper than olives as well and calorie neutral pretty much
Whole foods > supplements as the primary approach in my case Unless whole foods can impact biomarkers in a given way, for example, I'm now supplementing with trigonelline, but I exhausted dietary approaches 1st
It's a good idea dark, and have you noticed any changes in your biomarkers with and without, such as oxldl? I take olive leaf powder emulsified in olive oil as its hard to find uncured olives where I am.
@@viracocha2021 no ivent noticed anything, i dont notice 95% of my supplements anyways 🤔 only like probiotics and magnesium i do (maybe im forgetting some, not sure)
If I wanted to eat jerusalem artichoke raw for inulin,would washing them by scrubbing and then soaking in water with baking soda/vinegar,and then eating them with skin on suffice?
I may be sensitive to wheat, but oats have been in the regular approach. I've taken them out for now, switching to chickpeas instead, which seem to be better for my biomarkers.
Hi @Mojo_DK, definitely not. Sardines have a strong positive correlative score with biomarkers, (data on Patreon) and as a bonus, I enjoy them. So switching to other fish is a tough sell
Have you considered methionine/met+cys restriction for your homocysteine issue? Have seen a couple papers about enzyme GNMT and general one-carbon metabolism that could be relevant
To restrict methionine, I'd have to cut protein intake, which isn't super high (100g/d, ~1.6g/kg/BW), potentially risking losing muscle mass, so that's a tough sell
@@conqueragingordietrying123 I agree it’s a tough sell. Just wanted to provide one potential explanation as to the issue with homocysteine, the enzymes involved in the pathway that homocysteine is a part of have not a good record of being able to be modified and activities decrease with age, met and/or cys restriction seems to be the only actually remotely doable thing that could reduce homocysteine.
Carnivore is great for losing weight. I can eat plate after plate of veggie stuff but after 3 sausages on their own I'm done. I think there is something in meat that makes us feel full - a bit like a cat eats or lion. But I don't think carnivore has enough magnesium, green chlorophyll is: C₅₅H₇₂MgN₄O₅ so green leaves etc has lots of magnesium - I take mg supplements now.
You say olive oil have zero role in your diet. How much of the calories from the sardines in olive oil comes from olive oil? Or do you dry of the olive oil?
A rare occurrence, but not never. Green tea every day I'm caffeine sensitive, so it's one or the other, for now. Decaf could work, but I'm at my max for hydration status
Getting them as fresh as possible is ideal, but from my experience, they're almost always dehydrated What's their impact on biomarkers? I haven't done that experiment, but the only way to know is to test
It is known to be a source of genistein, a compound with potent anti-aging activities, not to mention it is a vegan protein source (low in Met) and lastly as you said, is delicious!@@conqueragingordietrying123
@@conqueragingordietrying123 It is known to be a source of genistein, a compound with potent anti-aging activities, protein source (low in Met), and lastly as you said, is delicious! Would be interesting to test and see what biomarkers can influence!
@@conqueragingordietrying123 It is known to be a source of genistein, a compound with potent anti-aging activities, protein source (low in Met), and lastly as you said, is delicious! Would be interesting to test and see what biomarkers can influence!
Not in a while, but in the past, with only 1000IU/d, and in the winter, it was 39 ng/mL I'm thinking about testing again in about a month, to see what it looks like without supplementation in the summer.
@@conqueragingordietrying123 Optimal levels according to many studies seems to be in the range of 50-80 ng/dl. While I remember you saying that you try to refrain from over-supplementing out of fear that when you are older a greater amount of supplements will be needed to maintain optimal levels, I think this is one vitamin/hormone where you should consider making that exception.
@@quik4life Meta-analysis data shows that > 30 is not significantly associated with a further reduced all-cause mortality risk, so at a minimum that's the target Could higher be better for n=1? Sure, but one needs a lot of their own data to come to that conclusion, and in conjunction with other tracked biomarkers
maybe something u could try: iirc higher fiber intakes (iirc 90+) were in ur data associated with better outcomes (what im trying to say is ur 88.2g are not something that is a limiting factor) and since u mentioned that at times u struggle with satiety how about: trying to supplement with various "types" of fiber (add them to ur beets smoothie or so) (such as resistant starch, inulin, fos/gos, beta glucans and whathaveyou) to increase: total fiber, gut microbial diversity (due to fiber diversity), (and potentially:) satiety 😁
Satiety is not generally an issue-sleep duration and quality (which I'm hyper-focused on) can impact that, but I'm open to different types of supplemental fiber, as long as there's a hypothesis. I don't generally try stuff just for the sake of it There's also a potential upper limit, as although dietary volume helps with satiety, fiber's net correlation is currently negative, which suggests that my highest average intake (> 100g/d) may not be optimal, so I've been aiming for below-average intake (85-90g), to follow the correlation
@@conqueragingordietrying123 ah sorry, i recalled it falsely then 😥 the likelyhood that an increase fiber diversity leads to a more diverse microbiome doesnt sound too far fetched to me. id just mix up different types of fibers and test it for a while and see if its associations come out nice there may not even be science showing these specific associations yet, u r kinda spearheading the whole thing with ur deep n=1 analysis (as u prolly know...not even bryan johnson does it this carefully, and his budget is much higher than urs - and u even understand and communicate it to us plebs with a deeper level of understanding than bryan who just does whatever his experts spoonfeed him)
@@conqueragingordietrying123 I'm not sure about which biomarkers they would improve but i remember they aid in inflammation biomarkers, among the other benefits. They're then useful for LDL cholesterol and triglycerides, for fat liver and they also improve insulin sensitivity. Chatgpt is very quick to find links of articles, sorry i couldn't be more helpful.
There's no evidence in my data for that being true There's a big difference between what may happen and what is happening-the key is testing to find out.
I might return to a B-vitamin stack. No impact for eggs on my homocysteine-I'd expect the opposite, as their choline content can act as a methyl donor.
What kind of strawberries do you eat? Fresh or frozen? Organic or pesticide treated? Soon after harvest/local or stored/shipped longer period? Thanks for all the data.
It’s nice to see you aren’t loading up on supplements like some of the other influencers. And you’re getting good results !
why is that nice? If someone is serious then you should do whatever it takes. Maybe you are just poor
@@ortcloud99There is no supplement you can take that has been proven to reverse or slow aging.
@@ortcloud99 what an ignorant comment. The more stuff you swallow, the higher chances of making mistakes and/or having side-effects. Let alone the annoyance of having to gorge yourself on tablets and capsules.
Being able to understand what's important and what's superfluous requires some serious understanding of the underlying science, and it is great to see that there are people who are able to do just that.
@@Sobchak2it is not so simple. Let's say you want a high dose of fisetin. So you eat lots of strawberries for fisetin..now you are also getting more fructose than you might want.
The most important takeaway is how he tests and adjusts.
Lots of changes, very interesting, looking forward to further test results.
Would be nice to see an example of how you eat your meals, and how you toss strawberries into every meal :D
A picture of the plate would be enough ;-)
Hi @holysmoly427, some of those pics are on Patreon, where I post daily diet
The majority of strawberries are in a
daily smoothie, which also has ~330g raw beets, 65g curly parsley, 20 oz water, and a rotation of flavoring agents, including fresh ginger, cinnamon, or whole vanilla bean.
@@conqueragingordietrying123 So correct me if I'm wrong, but doesn't making a smoothie out of the strawberries and beets reduce the fiber amount, compared to if you eat it naturally? To help get to my 70-80 g of fiber/day, I eat fresh strawberries (when in season and fairly affordable - like now!) in the 1 lb plastic containers as the first food that passes my lips each morning.
@@aquamarine99911 I'm not sure if the fiber is degraded, it shouldn't, and I drink the whole smoothie, nothing excluded. If it were juiced, that would definitely exclude the insoluble fiber
@@conqueragingordietrying123 Blending probably does degrade the fiber, see PMID: 71495 DOI: 10.1016/s0140-6736(77)90494-9.
Im very impressed with your fiber intake. That's correlating with indigenous socities, hardly with western one.
But I'm missing the other side of the coin which is fermented foods.
There's a lot of Research about longevity and gut bacteria. Seems like centenarians are keeping diversity and abundance throughout life, while most people loose both.
It's one of my focus points and data is also pointing to the huge role our biom plays in health.
Also, ive heard one of huberman's guests from the field of microbiom talking about some carbs being converted through fermentation to protein, not only fats.
Dont know the scope of this though.
Keep on this great channel and thank you for sharing
Thanks@etie_lahat, I agree about fermented foods-I've been looking into kimchi (and other fermented foods) at the grocery store, but I haven't found a brand with listed levels of Lactobacillus, yet.
@@conqueragingordietrying123 fermented food is better to do yourself is almost impossible to find good products unless you know a small and hereditary business from the country of origin
Natto is perhaps one of the more interesting fermented foods with lots of vitamin k2
Thx prof. Lustgarten for this great video as usual. It seems that vitamin d3 intake should be paired with vitamin k2 in order to prevent vascular calcification. Do you plan to add vitamin K2?
Thanks @abdelilahbenahmed4350. More directly, later this summer I'm planning on directly measuring carotid atherosclerosis-the next step would be a CAC test.
Magnesium, too. Supplemental vitamin D is useless without it.
To note: ive used Life Extension Homocysteine Resist several times over the past few years and every time saw a drop Homocysteine from 12 or 13 down to 8 or 9. So, now I just cycle it. Approx 2 months on, month off.
N of 1, of course. But I'd be curious if that combination of nutrients could work for you.
Interesting, thanks @reforesters. 8500 mg of methyl-THF is a very big dose, though, as the RDA is only 400 mcg for folate.
I had some success with a similar product, which didn't include riboflavin, which I may go back to.
@@conqueragingordietrying123does riboflavin affect homocysteine negatively? Or are you just mentioning it in passing?
Great info
Keep going!!
TMG lowers homocysteine
I was particularly excited about adding CoQ10 to convert T4to T3
I’ll be doing this
Do you think that adding peanuts had any downside for you?( mold, omega 6 fat ,)
Thanks @garyr1934
*may lower homocysteine. I've tried 4g/d in the past, no impact
So far not for peanuts, as there's no pattern in the data that suggests they're bad
What's your opinion on the organic compounds Sulforaphane (broccoli sprouts) and Lycopene (tomatoes)? Both seem to be of great interest in cancer research and their concentration can be increased by boiling them for ten minutes.
I'm almost done with a sulforaphane video, and broccoli sprouts are now a regular part of the approach
Lycopene-containing foods are in the daily approach (tomatoes, watermelon), too
This is truly how biohacking looks like
Thanks @Redranddd. I've got room for improvement, though...
@@conqueragingordietrying123 that's the thing, you can always improve
Hey Michael. I appreciate your approach and sharing all the info. Fantastic! Now that you have a good idea of what works for you, I would suggest that you change completely for a few months to BBBES, beef, butter, bacon, eggs and sardines to see how that affects the ML age. That would be extremely interesting data that would generate immense online interest. I would also add several fermented veggies like sauerkraut. kimchi and kefir. It would likely take a few weeks for your gut microbiome to adjust. If it is not an improvement you could always go back.
Hi @ronschapf4561, and thanks. I'm more interested in optimizing weak spots, rather than blowing up the whole approach...
I'm not opposed to it, though
@@conqueragingordietrying123 I think it would go viral and increase your reach and fame considerably. (I'm subtly trying to twist your arm 🙂) It would (I believe) be more evolutionarily consistent and could have a significantly positive hormonal impact. Your LDL would likely increase but given the recent study that showed centenarians typically have high LDL and low blood glucose, I consider that a good thing. You would become the center of dietary discussion.
@@ronjon777 Virality or fame will come from years of dedicated effort and content-I'm not interested in virality or fame for the sake of it, there's already too much of that on the internet, i.e. clout chasing, even in the longevity YT space
Too high phosphorus content.
@@Lowphosphorusdiet Which biomarkers would you expect to improve if I lower phosphorus intake?
Have you ever tried apigenin to improve your nad+ levels?
Im concidering taking trigonelline myself, but not because of nad+. I am also not convinced that a higher nad+-bloodlevel is always better. Whats your data on that point?
Fresh parsley, which contains ~100 mg of apigenin/d is in the everyday approach
I agree about NAD, after 18 NAD tests, I'm not sure what's optimal, i.e. 25 vs 40 vs 65 uM
@@conqueragingordietrying123 Levels 10-15 yrs younger than your current age seem sensible to me. Its reducing for a reason(s) with aging and we don't yet know the very long term effects of high levels.
Ldl is not increased by saturated fat. Its plant fats that decrease it, which is why its assumed saturated fat, usually from animal sources increase ldl. If you want to increase ldl I would suggest removing or reducing: Flaxseeds, Peanuts, Olives and Coconut butter, then replace those with animal sourced fat.
Coconut fat decreases ldl, you can look up the study.
Dr Paul Mason has some videos about this.
You're talking about studies in other people, I have correlations for LDL (52 blood tests) with diet in my own data. That said, there is truth in what you're saying, including lowering fiber to increase LDL.
I thought "interesting" and went to Pubmed to see what the latest research is. You are incorrect. There are recent studies and reviews that say that saturated fat increases LDL. Make sure you aren't getting your information from TH-cam. There is a trend of pushing red meats, but the research does not support it. I think there are people who were raised on red meats and don't want to give it up, plus it has a "manly" connotation in the United States.
@@juliahello6673 Send me the interventional study where they swap saturated fat with non saturated fat and see decreases in ldl.
Heres the one that showed coconut oil decreased ldl www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/
Apparently my reply was deleted or not properly sent, ill just rewrite it then.
@@juliahello6673 Send me an interventional study where they swap saturated fat, for unsaturated without swapping from animal fat to plant fat.
Here is the study, which shows that supplementing with extra virgin coconut oil did not increase ldl (in fact it decreases slightly), the effect was the same as supplementing with extra virgin olive oil. www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/
Im focussing on sirt6 activity. I
E. Delphinidine rich foods etc. Unfortunately I have no clue on what biomarkers i should look at. They are all fine except ft3/ft4.
Did you ever tried blueberries or other possible sirt6 activators?
Unfortunately most studies are in vitro, some in mice.
Blueberries were in the early approach, but I took them out after following their correlations with biomarkers. I may revisit that by including blueberries sooner vs later, though
I notice you don't have cruciferous vegetables in your diet any more, at least not in the quantities you used to eat. That's obviously a conscious choice. A few years ago, you inspired me vastly increase my intake of them. but I must have missed the video when you dropped them. My favourite red vegetable is steamed cabbage, and I get around 400 g per day of that, along with 400 g of broccoli or brussels sprouts. But I've started incorporating beets back into my diet.
I average 450g of collards/d, which covers that base. Also, I've added broccoli sprouts, 50-60g/d since this test...
Thanks for informative video Michael.
Could you elaborate on how you come up with your vitamins and minerals targets?
By the way i've been a chronometer user for the last 3 years.
Thanks @ty-lim. Each blood test has a corresponding average dietary intake, and because I have a lot of both data, I can calculate correlations, which drive the overall dietary structure, including macro and micronutrients.
For example, if the net correlative score for diet with ~30 biomarkers is +, 0, or -, I aim for above-average, average, and below average intake, respectively.
@@conqueragingordietrying123 thanks for the reply Michael. So if I understand you correctly, your Target's are based on your individual blood work results from your corresponding diet and not for a third party source?
@@ty-lim Yep! 50+ blood test and corresponding diet data since 2015 is the guide
@@conqueragingordietrying123I've been comparing my numbers on chronometer to yours. I'm also 51 years old. Roughly 17% body fat. I am 5'8" and 160 lb, fairly muscular as I weight train 3x/wk for a total of roughly 6 hours per week in addition to other physical activities. You mind sharing your height / weight / body fat percentage?
Eggs contain peptides and other bio active molecules that lower cholesterol levels, so depending on your genes this effect negates the cholesterol they contain. We don't know which pathways they work on, but this is believed to possibly be an adaptation to the consumptions of eggs, as they are such a nutrient dense food.
Unfortunately, my biomarkers are not better with eggs...
Nutrient dense is a synonym for low fiber.
@@DIYDSP it's not that nutrient then
@@conqueragingordietrying123could you elaborate on which ones get worse?
Hi Michael, great overview / video as always! Quick question on lettuce (approx. 100g/day), anything special why you eat lettuce every day and not something else? Thanks for the reply!
Thanks @qdirac. Lettuce is 1x/week (25 oz), thereby resulting in a 100g/d average.
I'd eat it more often, but making that giant salad is time consuming (~20 minutes).
Lettuce is significantly correlated with more biomarkers going in the right direction than wrong (Correlations on Patreon), as a justification for its inclusion.
I can't say if that's causative, but instead it may contribute with other stuff to many youthful biomarkers.
@@conqueragingordietrying123 I just buy the 152 g plastic containers of mixed lettuce, add fresh squeezed lemon juice, ACV and olive oil. Takes me 5-7 minutes, every day.
And most importantly, it's delicious! I never feel the need for a cheat meal, because I love what I eat so much.
Both low-fat and high-fat reduces blood sugars. It's a diet high in both macros that causes glucose elevation. Read about the Randle cycle
What is considered "high"?
If my macros are:
25% protein
30% carbs
45% fat
Is that high in both?
@@okokokokokok69-km4zi Depends whether you have a lot of fat stores & practice fasting. Make sure to eat carbs separately from fats and proteins, as a separate meal, since proteins and fats can disrupt digestion of fats
You mean a high fat high sugar diet?
theres some interesting studies on isoleucine and leucine restriction from the Lamming Lab - "isoleucine-restricted diet extends the lifespan of mice by 33%"
Yep, thanks @DoctorDerp6969. While those are interesting findings, I don't think it will translate in fit, active, healthy people.
@@conqueragingordietrying123 Because they activate mtor
Great video! You have the same macro nutrient ratio as Bryan Johnson
Thanks Steve, thanks an interesting comparison, especially since I didn't intentionally do it, only following the data...
@conqueragingordietrying1797 yes, it is very interesting that you both arrived at those same macros independently of each other. Gives more weight to the validity of those macros. I guess one difference would be that you count fermented fiber towards your fats, I don't think Bryan Johnson does that.
@@stevefantastics6595i think Huel does as well?
What type of olives are you eating (i.e., green, black, kalamata, etc.)?
Also, do you keep track of oxalate intake? Are you worried that your daily high beet intake could lead to kidney stones?
And finally, how many ounces of water do you consume each day?
Hi @quik4life, green, with pits
Yep on oxalate intake. Nope, not worried, as calcium intake is a net 600-700 mg higher than oxalate. Calcium binds oxalate 1:1, so calcium should be higher than oxalate, which is almost never discussed by "influencers" who talk about it
More directly, kidney function biomarkers (creatinine, BUN, uric acid, cystatin C) are youthful, so oxalate should be excreted without issue. Also note that oxalate can be produced via endogenous metabolism, which is another factor that isn't generally discussed...
20 oz of water in the green tea, about 20oz in the daily cooked mix (most of it boiled off), and then another 20 in the daily smoothie
@@conqueragingordietrying123 What is your current oxalate:calcium ratio? Does this ratio provide a net-positive for biomarkers going in the right direction?
If you are showing high homocysteine and low thyroid function, would that be related to a problem with methylation at all? C677T homozygous or choline deficiency maybe? Just dipping my toes into this topic to understand my own body better.
It's not a genetic issue, as homocysteine was about half of my current value 15y ago
I've been increasing dietary methyl donor intake, but may go back to supplementation relatively soon.
Why so much strawberry? Is there something in strawberry that is contributing ?
Could be lots of stuff-fisetin, fiber, Vitamin C. Is used to be more, ~600g/d, but I've recently cut intake to do some experiments
Look into fisetin as strawberry is relatively high in it
5:11
u said "i dont want to go higher than 5 eggs per DAY" 3 times in one way or another
u meant to say 5 eggs per WEEK :P
Yes @sooooooooDark, good catch, thanks!
I don't generally have the time to edit videos after recording, so it's one take. Sometimes I'll trip on my own words...
That's a lot of simultaneous moves in the mix.
There's no other way to do it-changing 1 thing at a time will take a long time to sort out.
Aren’t olives more processes than olive oil as olives must be cured whereas olive oil is obtained just by pressing the olives. Either hopefully will improve your biomarkers. Great job in maintaining your biological age (currently 17.5yrs) lower than chronological age.
Thanks @ericoshea9382. It's a tough argument that olives are more processed than the oil, as the oil is pure fat, whereas the olives are the whole food.
Granted, curing it may not be ideal-right from the tree would be best, but it's like saying sugar is less processed than strawberries because the strawberries aren't straight from the vine.
@@conqueragingordietrying123 ~20g of olives straight from the tree is going to be a challenge in terms of taste. But that would be an interesting experiment, comparing biomarkers with cured olives (which are lower in polyphenols but similar in fat) to that of raw olives.
Ive tried it straight from the trees.
Bah!! ;)
@@jamesgilmore8192 I'm thinking about moving next year, and have looked into buying an olive tree...
Olives are literally a sodium supplement, only the biggest f@@ls eat them for health
Hi i jut see your video on the Horvath's epigenetic age, do you trust more that for the biological age or this(Phenoage)?
Both, as they're measuring different things. I place more value on PhenoAge, as it's as strongly correlated with chronological age as Horvath, but is consistently associated with all-cause mortality risk, too.
Do you buy organic strawberries?
Btw: very interested to see the results from the olives!
Yep on the frozen strawberries, and me too for the olives!
Good call on the calorie increase. SHBG should decline a bit with that and also by increasing Carb%. I also saw a study positively correlating SHBG with fibre intake, so another factor to play around with.
As a personal example, my total T was 850 and SHBG 53, 8 months ago before I went on a chronic calorie deficit to get leaner. Now my Total T is 377 with SHBG 10. I eat a 50/30/20 carb/fat/protein lacto-vegetarian diet. My SHBG fall is in contrast to the weight loss literature, but im not complaining as it frees up bioavailable T. These numbers will normalize when I shift to maintenance.
A small calorie increase didn't change SHBG, though. I could go lower for fiber, thinking about it based on recent correlations (not yet posted on Patreon)
There's likely inter-individual variability for SHBG levels in response to CR., especially in my case, with a big spike.
@@conqueragingordietrying123 I think you should also establish morning cortisol baseline if you haven't, this will also help for understanding morning glucose numbers.
I have deduced that supraphysiological SHBG increases happen with stress - either dietary or exercise induced or both.
@@ladagspa2008 Relative to cortisol, HRV and RHR may be better biomarkers of systemic stress...
@@conqueragingordietrying123 For cardio stress, yes. But for hormonal stress? maybe not. Cortisol has a causal relation with glycemic control.
@@ladagspa2008 In my experience, HRV and RHR don't just reflect cardio stress, but systemic stress, including infection and allergies.
Hi, with nicotinic acid supplement or with other NAD precursor that you have take in the past, what are the correlation with your biomarkers? they have a positive score? (especially with the kidneys) because some people say that NAD precursors can damage the kidneys
It would seem that your diet is very alkalinizing. Have you ever measured your urine pH? I have a theory that having an alkaline urine is the key factor that protects us from the oxalate in our food.
When you were talking about eggs did you mean to say eggs per week? at 5:27
Yes, great catch, thanks @erikh8685. 5 eggs/week
How do you not get bored of eating so many sardines. I find I have to vary my protein sources
I saw a video that researched the best number of eggs per day. It is about 1 a day is the optimal amount to maximise lifespan. 6 a week.
*based on studies in other people, maybe. In my own data (> 30 tests since 2018), eggs are not an all-star in terms of their correlation with~25 biomarkers
It could be different for others, though, but the key is testing, and often to find out
@@conqueragingordietrying123 Physionic did a video on it.
Any coconut oil data? I've seen miracles done with it, i'd really like to know where you stand
Hi @panagiotisapostolidis6424, rather than the processed version (coconut oil), I've been using the less-processed coconut butter for almost every test since 2015. However, in following correlations in my data, I've since cut back. We'll see how that plays out over the next few tests.
There may be more to the story, though, especially in the context of AD. I might make a video about it, but there are so many videos on the list...
the blood mcv and blood platelets count have nice stepwise increase and decrese with age. maybe a cheap and effective biological clock there.
instead of olives use capsuled olive leaf powder
ive written it under a lot of influencers' videos but no one ever has done it xD
its got 100 times the polyphenol content compared to olive oil/olives
u kinda have to eat it in capsule form cuz its soooooo bitter and unpleasant (which is due to the aforementioned polyphenols), u can put in water and chug but yea pills r the easiest way of taking imo, 1 kg organic powder costs ~50 euro/dollar (i take 3 pills which is like 1.7g or so) - much cheaper than olives as well and calorie neutral pretty much
Whole foods > supplements as the primary approach in my case
Unless whole foods can impact biomarkers in a given way, for example, I'm now supplementing with trigonelline, but I exhausted dietary approaches 1st
@@conqueragingordietrying123 but olive leaves are a whole food.... i didnt mean olive leaf extract or anything - i meant the literal leaf powder 😅
It's a good idea dark, and have you noticed any changes in your biomarkers with and without, such as oxldl? I take olive leaf powder emulsified in olive oil as its hard to find uncured olives where I am.
That's really interesting! Thanks for posting it. Have you seen any significant improvement? Are there RCT checking this?
@@viracocha2021 no ivent noticed anything, i dont notice 95% of my supplements anyways 🤔 only like probiotics and magnesium i do (maybe im forgetting some, not sure)
If I wanted to eat jerusalem artichoke raw for inulin,would washing them by scrubbing and then soaking in water with baking soda/vinegar,and then eating them with skin on suffice?
For inulin, jerusalem artichokes are a great source!
@@conqueragingordietrying123 Thank u for the reply! Last question,is supplementing inulin ok too?
Why collard greens rather than kale?
If kale works for others, that's great!
For me, it tastes terrible, both raw and cooked. In contrast, I like collards
@@conqueragingordietrying123 Fair enough.
I think your diet is a bit short of taurine which is an animal protein. Taurine is "in fashion" at this time imo.
Plasma taurine levels are not low, though:
th-cam.com/video/YHZYgMdLEuY/w-d-xo.html
@@conqueragingordietrying123 Oh yes, from the referenced video I see your taurine levels are good.
Maybe some recipes and meal plans to make it easy to follow.
Hi @martynhaggerty2294, I post daily that on Patreon...
I'm curious about your opinion on whole grains like Oats and Wheat?
I may be sensitive to wheat, but oats have been in the regular approach. I've taken them out for now, switching to chickpeas instead, which seem to be better for my biomarkers.
@@conqueragingordietrying123 sorry just curious how u prepare chickpeas, they give me a lot of issues... do u pressure cook them?
“I find it hard to believe”
Based on?…
50+ blood tests since 2015
@@conqueragingordietrying123 u have seen worse blood tests with evoo than with olives?
Have you considered replacing Sardines with Anchovies? When I look at the Omega 3 to 6 ratio, they look much better.
Hi @Mojo_DK, definitely not. Sardines have a strong positive correlative score with biomarkers, (data on Patreon) and as a bonus, I enjoy them. So switching to other fish is a tough sell
@@conqueragingordietrying123 I've never found low salt anchovies and the salt from 100g/day of anchovies would surely mess with your biomarkers.
What supplements do you take?
Didn't watch the video? It's within the 1st 3 minutes.
Didn't watch. Thanks, will have a look. Edit1: that's an incredible amount of vegetables and fruit!
My wife has low Thyroid numbers and has for many years. Does your medication cause you and negative effects?
Hey @whatthefunction9140, sorry to hear about your wife's #s. In my case, I feel worse without thyroid meds.
@@conqueragingordietrying123 hers are on the bottom of normal. We are trying to increase naturally
Have you considered methionine/met+cys restriction for your homocysteine issue? Have seen a couple papers about enzyme GNMT and general one-carbon metabolism that could be relevant
To restrict methionine, I'd have to cut protein intake, which isn't super high (100g/d, ~1.6g/kg/BW), potentially risking losing muscle mass, so that's a tough sell
@@conqueragingordietrying123 I agree it’s a tough sell. Just wanted to provide one potential explanation as to the issue with homocysteine, the enzymes involved in the pathway that homocysteine is a part of have not a good record of being able to be modified and activities decrease with age, met and/or cys restriction seems to be the only actually remotely doable thing that could reduce homocysteine.
Thanks for sharing.
Have you ever tried the carnivore diet?
Carnivore is great for losing weight. I can eat plate after plate of veggie stuff but after 3 sausages on their own I'm done. I think there is something in meat that makes us feel full - a bit like a cat eats or lion. But I don't think carnivore has enough magnesium, green chlorophyll is: C₅₅H₇₂MgN₄O₅ so green leaves etc has lots of magnesium - I take mg supplements now.
Nope-I'm a volume eater, so carnivore would = less food, harder to be CR (in my case)
It may be beneficial for others, though
@@user_375a82its the toxins that it leaves behind that make you full
You say olive oil have zero role in your diet. How much of the calories from the sardines in olive oil comes from olive oil? Or do you dry of the olive oil?
I don't drink the remaining oil in the tin after eating the sardines, so its contribution is marginal
@@conqueragingordietrying123 Thank you for the reply. How do you calculate the nutrients? Do you just count it as sardines in cronometer?
How is your coffee intake?
A rare occurrence, but not never. Green tea every day I'm caffeine sensitive, so it's one or the other, for now. Decaf could work, but I'm at my max for hydration status
Any thoughts on goji berries?
Getting them as fresh as possible is ideal, but from my experience, they're almost always dehydrated
What's their impact on biomarkers? I haven't done that experiment, but the only way to know is to test
@@conqueragingordietrying123 I'm curious whats worse about them dehydrated? More sugar? Thanks
Are you concerned about the high sodium content of olives?
I'm not going over my 1700-1800 mg/d sodium target, even with ~25g of olives/d. To make that switch, I reduced pickle intake.
Getting sufficient potassium will balance out sodium. What's the ratio?, I don't know.
What about soy and soy products like Tofu?
Not generally in the approach, as other foods are more satiating-which biomarkers would you expect them to improve? I like edamame, though.
It is known to be a source of genistein, a compound with potent anti-aging activities, not to mention it is a vegan protein source (low in Met) and lastly as you said, is delicious!@@conqueragingordietrying123
@@conqueragingordietrying123 It is known to be a source of genistein, a compound with potent anti-aging activities, protein source (low in Met), and lastly as you said, is delicious! Would be interesting to test and see what biomarkers can influence!
@@conqueragingordietrying123 It is known to be a source of genistein, a compound with potent anti-aging activities, protein source (low in Met), and lastly as you said, is delicious! Would be interesting to test and see what biomarkers can influence!
I saw a video saying that vitamin D is hard for the body to absorb. Did you take a vitamin D3 blood test to see if you are absorbing the vitamin D3?
Not in a while, but in the past, with only 1000IU/d, and in the winter, it was 39 ng/mL
I'm thinking about testing again in about a month, to see what it looks like without supplementation in the summer.
@@conqueragingordietrying123 Optimal levels according to many studies seems to be in the range of 50-80 ng/dl. While I remember you saying that you try to refrain from over-supplementing out of fear that when you are older a greater amount of supplements will be needed to maintain optimal levels, I think this is one vitamin/hormone where you should consider making that exception.
@@quik4life Meta-analysis data shows that > 30 is not significantly associated with a further reduced all-cause mortality risk, so at a minimum that's the target
Could higher be better for n=1? Sure, but one needs a lot of their own data to come to that conclusion, and in conjunction with other tracked biomarkers
Are the peanuts roasted? If so, you are taking in high amounts of AGEs. This could be a place to tweak.
Hi @GaiasFleas, they're raw, as are all nuts and seeds in the diet, for that exact reason.
maybe something u could try:
iirc higher fiber intakes (iirc 90+) were in ur data associated with better outcomes (what im trying to say is ur 88.2g are not something that is a limiting factor) and since u mentioned that at times u struggle with satiety how about: trying to supplement with various "types" of fiber (add them to ur beets smoothie or so) (such as resistant starch, inulin, fos/gos, beta glucans and whathaveyou) to increase: total fiber, gut microbial diversity (due to fiber diversity), (and potentially:) satiety 😁
Satiety is not generally an issue-sleep duration and quality (which I'm hyper-focused on) can impact that, but I'm open to different types of supplemental fiber, as long as there's a hypothesis. I don't generally try stuff just for the sake of it
There's also a potential upper limit, as although dietary volume helps with satiety, fiber's net correlation is currently negative, which suggests that my highest average intake (> 100g/d) may not be optimal, so I've been aiming for below-average intake (85-90g), to follow the correlation
@@conqueragingordietrying123 ah sorry, i recalled it falsely then 😥
the likelyhood that an increase fiber diversity leads to a more diverse microbiome doesnt sound too far fetched to me. id just mix up different types of fibers and test it for a while and see if its associations come out nice
there may not even be science showing these specific associations yet, u r kinda spearheading the whole thing with ur deep n=1 analysis (as u prolly know...not even bryan johnson does it this carefully, and his budget is much higher than urs - and u even understand and communicate it to us plebs with a deeper level of understanding than bryan who just does whatever his experts spoonfeed him)
where's the beef?
Which is your weakest biomarker in phenoage?
What is missing to hit age 20?
In this test, glucose. The maximal reduction is ~20y (chronological - biological), so 17.5 isn't far
@@conqueragingordietrying123 Why don't you test fasting insulin?
What will you do when you "complete" this clock?
@@bobbobson4030 I tested it 5x in 2022, average was low, 3 mIU/mL, so I stopped testing, for now
Have you considered Omega 7?
Is there published data linking Omega 7s to biomarkers? Which of my biomarkers would you expect to improve?
@@conqueragingordietrying123 I'm not sure about which biomarkers they would improve but i remember they aid in inflammation biomarkers, among the other benefits.
They're then useful for LDL cholesterol and triglycerides, for fat liver and they also improve insulin sensitivity.
Chatgpt is very quick to find links of articles, sorry i couldn't be more helpful.
do u eat medjool dates?
Yep!
I would be careful about peanuts as these are highly inflammatory.
There's no evidence in my data for that being true
There's a big difference between what may happen and what is happening-the key is testing to find out.
@conqueragingordietrying1797 Interesting concept. - Do you soak all nuts to eliminate lectins?
@@NYGuy2000 Nope
Wont the eggs push up your homosystene levels? B vitamins might help.
I might return to a B-vitamin stack. No impact for eggs on my homocysteine-I'd expect the opposite, as their choline content can act as a methyl donor.
What kind of strawberries do you eat? Fresh or frozen? Organic or pesticide treated? Soon after harvest/local or stored/shipped longer period? Thanks for all the data.
Thanks @aperson113. Frozen, organic, from Costco. I'm not sure about the shipment period
@@conqueragingordietrying123 Thanks for the reply. Yes, it seems very hard to get fresh organic strawberries, at least here in Sweden.
I should eat sardines with skin and bones!
Ha, I enjoy them more without skin and bones...