Red Blood Cells Decline During Aging, But Can Be Increased Through Diet
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- Опубликовано: 10 июл 2024
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As a masters athlete (74yo) I was very pleased to see this. I eat 425g soya yoghurt daily (containing 2% sugars, S. thermophilus and L. bulgaricus not L. bacillus ) and my RBC is 4.63.
❤ Many scientists would be content with an academic career based on discovering a link between lactobaccilus and red blood cell count. For you its just a RUclips video, because you have bigger aspirations
Great data and analysis. Thank you.
Thx prof.Lusgarten for this unique video.
Glad to know that we can do something to improve our red cells numbers.
Thanks Abdelilah!
Thanks Michael , Interesting , I'll go back over my blood results and bring back the yogurt which I've been off for awhile and see if that has the same effect as yourself on my next blood test. Cheers
What about this? Korean study - Microbiota-derived lactate promotes hematopoiesis and erythropoiesis by inducing stem cell factor production from leptin receptor+ niche cells
Nice, thanks Kevin Eakins!
The effects of beneficial microorganisms on Erythropoiesis would be quite interesting - such as those obtained from Kefir and Kimchi.
WOW...Love your in depth reports and guidance 🙌. Thank you for sharing your hard work 😘! I make my own sugar free yougurt😎. I wonder if you’re bacteria is boosting your mitochondria and ATP without having to fast? Maybe causing the boost in RBC count🤫
Another great video. I noticed an increase in my RBC since my last test 11 months ago in March 2021. The jump was from 4.37 to 5.16. I am 67.8 years old. I have been eating much more yogurt in the last year. Thanks for the tip.
Thanks Otto. I should also mention that even within the reference range, it is possible for RBCs to be too high. My upper RBC limit is ~5-higher than that is significantly correlated with glucose approaching 100.If you have enough data for RBCs and glucose, I'd consider looking at their correlation to help identify the RBC amount that may be optimal for you.
@@conqueragingordietrying1797 What about kefir?
@@leotravel85 Hey Leo, this video is based on old data-since then, I've learned that dairy SFAs may raise my RBCs as a part of a suboptimal biochemical phenotype, including higher glucose and other biomarkers going in the wrong direction, too.
@@conqueragingordietrying1797 Got it, what do you use to balance blood cells now then?
@@leotravel85 In my data, relatively high fat, including sat fat (I was eating full-fat yogurt) has the strongest correlation with higher RBCs, so I've since switched to low-fat yogurt, and limit total fat to ~80g/d, relative to ~115g/d for this video.
My most recent diet composition is in this video:
ruclips.net/video/51sSUu0PabU/видео.html
In conjunction with that diet, RBCs are consistently in the 4.8 - 4.9 range, relative to even higher values back then. > 5, which is too high.
I moved off whey protein to pea plant. There's some good science behind why it's the superior protein.
This was absolutely fascinating! Well done! Curious: What package did you use to spiff up your charts? Looks like Seaborn.
Thanks Annie. I'm not using anything special, just Excel and Powerpoint.
52 years female with RBC 4.5, have been taking NR for almost two years.
Thank you. Wow.
Good on you, Michael, 'very interesting. I skimmed the first half, but was fascinated by the actual results you got.
I'm 72, and for the past few months of overwork, became slightly tired and breathless. I take yogurt daily, prob. about 100g, but I note you say 400g a day seems optimal, so I'll try increasing my takeup of it. Thanks again, 'really good.
Thanks Bruce. I can't guarantee that yogurt will work for you, but for whatever reason, it seems to work for me in terms of RBCs. I now eat ~250g/day, because 450g/day is also correlated with higher glucose and creatinine in my data, which is going in the wrong direction.
@@conqueragingordietrying1797 Okay, thanks, will do 250g.
Excellent paper sir. I'm 65 and my RBC is 5.28 (serum ferritin 450+). I need fresh air during my sleep to wake up clear-headed, having satisfied the oxygen-need, i suppose.
Any further insights on the causality between yogurt consumption and RBC?
Interestingly, in the most recent analysis (5/22), full-fat yogurt is not significantly correlated with RBCs (r=0.30, p=0.27, 22 blood tests). In contrast, low-fat yogurt is significantly correlated with lower RBCs (r=-0.51, p=0.02, n=22), but total dairy (cheese, yogurt, whey) is significantly correlated with higher RBCs (r=0.55, p=0.01, n=22). Cheese is significantly correlated with higher RBCs (r=0.51, p=0.01, n=19).
When considering that Whey is also significantly correlated with lower RBCs in my data, this becomes a cheese story.-the most likely scenario is that SFAs from milk impact mechanisms that can raise RBCs. While increasing RBCs may be a good thing, as they decline during aging, too high is also possible. When they're > 5, they're significantly correlated with higher glucose (in my data), so even within the reference range, there's an optimal range...
Dr. here , see this age related change all the time , interesing topic,tks
Proper search terms would be probably hematopoiesis & SCFA.
Thanks. As someone who keeps dairy products low (I'm plant based), I regularly eat sauerkraut and kimchi, which if I'm not mistaken, has considerable amounts of lactobacillus, although not sure about relative amounts (relative to yogurt).
Hey Peter, it may be a Lactobacillus effect that is specific to me. Without yogurt, I don't have any Lactobacillus in my gut, and including them in my diet, for whatever, unknown reason, may be beneficial for erythropoesis. If you already have Lactobacillus in your gut, I'm not sure that other probiotic-rich foods would have an impact on RBCs.
Even if the foods that impact RBCs aren't the same for others, I believe that we can all adopt the approach of identifying the foods, supplements, etc that can impact our circulating biomarkers, to help keep them youthful.
@@conqueragingordietrying1797 Good point. Our base microbiomes are undoubtedly different.
I make my own water kefir, which contains a few different lactobacillus strains. It’s very easy to make and cost effective. A small bottle of water kefir can cost around 4 Euro here. After buying kefir crystals, you only need sugar (food source for kefir) and water. I have never had my kefir crystals go bad. After the first fermentation of around 48 hours, I strain the water kefir into a bottle. Add sugar and water to the crystals for a new round. I typically add some pomegranate to the strained water kefir for a second fermentation of around 24 hours and then put it into the fridge.
Thanks Michael, please can you send me the link to the study by Wang?😁
Enjoy!
www.sciencedirect.com/science/article/pii/S153204641730240X
Same correlation here but only with 3 blood counts over 6 years. But i have had some unknown factors like a lots of sports versus nearly no
My RBC has been as high as 6. I'm 62, and not very active, but I eat a diet consisting only of low-fat unprocessed vegetables and fruit.
I applaud you for doing the large amount of work this must have required. However this seems like a super specific thing to jump straight to "it was the yogurt." This later set was during the pandemic so, were your activity levels and chosen activities really identical? Was the rest of your diet identical? Was your stress level identical? Did you live at the same elevation? If everything else really was the same, what part of yogurt do you propose had this effect and by what mechanism? Was your intake of some macro or micronutrient in yogurt low before? The variance of your pre-yogurt data is pretty high relative to your post yogurt values and the two positive intake values are quite similar, so what is your justification for using a straight-line fit for a graph that is essentially just 3 modes of yogurt intake with about two RBC levels?
I think the most certain thing your data shows is that RBC can vary pretty dramatically from one test to the next. That's good info which should give us pause before we use relatively sparse data to draw conclusions. Given that we're only expecting about a .2 RBC decline *per decade* during the worst decades (50-80), and how that correlates strongly to a lot of other things include lowered activity levels, I'd be very reluctant to rush to claim yogurt specifically has any effect, let alone a unique effect, on the age related component of RBC decline.
If anything, my activity levels have declined since March 2020, as I used to walk 15-20 miles/wk, whereas now I do about half that much cardio, but at a higher intensity. However, that's the opposite of what you'd expect in conjunction with the increase in RBCs since I added yogurt into my diet in 9/2019. My stress levels haven't changed much in 10+ years, and I've lived in Boston for that entire time-no change in elevation.
As I mentioned in the video, my best guess is the Lactobacillus in the yogurt, which suggests that there's a link between Lactobacillus with erythropoiesis. However, as I also mentioned in the video, there aren't any studies that have investigated that, yet.
I'm looking for linear effects, which is why I used the "straight-line fit". Even if there is RBC variability, data for RBCs without yogurt vs with yogurt is statistically significant. It's hard to call this sparse data, with 25 blood tests over the past 5y. The fact is, whether it's correlation or causation, without yogurt in my diet over the past 5y, I didn't breach higher than 4.8. With yogurt, I've never been lower than 4.9.
Yogurt is just a guess. Needs to be “put to the test”. 😝
@@conqueragingordietrying1797 I wonder if experimenting with water kefir instead of yogurt, controlled with removal of both also, would show same befits and confirm L.Bicilus
My RBC was 5.03 in 2014, 4.72 in 2018, and now it's 5.11 (mil/mcl for each). In 2018 I was 20 pounds overweight because I was carelessly eating bags of potato chips when I wasn't even hungry. So I wonder if gaining weight could decrease RBC.
This is a really interesting video, thank you. Symprove is supplement drink for the microbiome that I think includes lactobacillus. I take it periodically and wonder if is worth approaching the company to see if they are interested in testing this hypothesis?
If that works for you, go for it-yogurt is strongly correlated (r=0.9) with RBCs in my data, so I won't remove it for something else...
Could the increase of the red blood cells numbers translate also in an improvement in the red Cell distribution width (RDW-C) ?
Not necessarily-the mechanisms impacting production vs degradation of total RBCs may be different from the mechanisms that regulate its volume and width.
Thanks
if RBC is effected by yogurt and its likley due to something in the fermentation of.... then would SCFA's have a link to RBC and not the bacteria it self ?
Since I made this video, I've learned more about how RBCs may be impacted by diet. Although my RBCs have always been within the reference range, and knowing that they decline during aging, I assumed that higher is better.
However, higher RBCs are significantly correlated with higher glucose in my data, which is going in the wrong direction. So although RBCs were significantly correlated with yogurt intake, the overall biochemical phenotype (high glucose, for ex.) suggests that's going in the wrong direction.
So for now, I'm aiming for a bit lower (4.8-4.9) for RBCs, whereas in the past they've been closer to the mid-5's.
This is very interesting. What kind of yoghurt do you take? And how did you test your microbiome - with a help a Viome or some other solution?
Plain, low- or full-fat Stonyfield. I add berries to it, too. I tested with uBiome, which is now out of business, unfortunately. The next time that I measure my microbiome, I'll likely use American Gut.
@@conqueragingordietrying1797 Thank you, I am about to do a gut test myself because of some anomalies which I have been experiencing. Thank you for your blog and all your effort. I am a long time reader of your blog, your content is excellent - one of a kind. If I would only had time to structure environment for analysing of blood tests as you have it. Greetings from Poland. All the best! Michal Sporek.
Damn ... when I was a meat eater at age 62 my RBC was steady around 5.08 ... switched to #WFPB and now it's 4.55.
How did my grandfather know about the benefits of elderberries, in some far far away village without TV and not even close to civilization and he couldn't even write??? And now, we are confirming this. Also, also, pay big attention to pomegranate. He was also mentioning that as 100% life extender. I tried it one time on myself. 1 week, one cup of real squezeed pomegranate juice a day, and I did another test one week later and all of my cholesterol numbers were normal. Around 20% reduction in bad cholesterol numbers in one week and I 100% kept the same diet. I even ate more sugar, and my triglycerides were normal and before they were very high.
Fascinating, but possibly specific to you and your diet, ML. I track 0.2 above the average for men, with one of seven measurements down close to the green line. I have one value froom age 42, with the rest after I hit my 60s. I like and occasionally eat yogurt, but have generally had breakfast of healthy cereals (granola, muesli, Kashi) with 2% milk, so perhaps my gut has a healthy microbiome. Physically active, omnivore but have always eaten a lot of raw or lightly cooked veggies, eaten fruit. The plot from Wang is useful - I don't believe the lab results I get have "normal range" adjusted for age (need to check).
Thanks for sharing; your presentations are always illuminating and thought provoking.
Yes, I agree, it may be an effect specific to me. However, I believe that we can all benefit from the approach to find the foods/food pattern that best optimizes our biomarkers!
I didn't know what Kashi is, so I Googled it and found that it has a glycemic index of 65. Better would be the granola, muesli or oatmeal around 55. I wonder if adding ground flaxseed reduces the glycemic index/load?
@@surfreadjumpsleep So far, I don't have any signs of insulin resistance, so GI has not been a focus for me. The Kashi product I use is Original Kashi Go Lean, which is high in protein and has half the added sugar of the Kashi Crunch and Crisp varieties. I understand that protein helps reduce the sugar peak. Most typically I blend for breakfast, put muesli in the bowl, then Kashi Go Lean, then a variety of berries. . . .Still, I've been considering getting a GCM to check my response.
@@momarable SGLT2 inhibitors like Canagliflozin are one of the few drugs that have been shown to decrease overall mortality in us humans. While they aren't entirely sure how it works, some theorize it works by preventing glucose spikes. So.. whatever we can do to reduce those spikes may have a similar effect to that drug. That's why I looked at the glycemic index of foods and try to eat low GI whenever I can. I too have excellent blood sugar. It seems like the lower GI foods have higher fiber, so that's why I guessed adding ground flax to cereal might both give you more fiber and also reduce the GI. Yes probably protein also helps reduce the sugar spike. Yes I'd like to get a GCM as well at some point. It was Dr. Lustgarten that got me into eating way more fiber & I really feel great now that I am.
@@surfreadjumpsleep Agree. Gut health is essential for overall health. Our nutrition is processed by our microbiome before before it reaches our bloodstream. Gut mediates inflammation and so many other aspects that are critical to health. Fiber is essential for gut health.
So I was testing my blood two times in January (for different reasons but I also had Red Cell count in both tests). On 12th of January my result was 5.1 and on 27th of January my result was 4.6 (which is 15 days later)... The main difference was that on 12th of Jan I was fasting for the second straight day. I am very healthy, 34 years old. I feel like we should have some strict sequence of what to eat/do before taking such blood tests. Otherwise it feels like one can easily influence the result of the test in one way or another.
I agree about standardizing as many of the variables prior to each blood test, and I always try to do that.
I quantify my daily diet, and have done that since 2015, so I have dietary intake data that corresponds to each blood test. Then, I look for correlations between the diet and its components (macros, micros) with the blood test results. For ex., see this video for more info about that approach:
ruclips.net/video/mc7jMFoyJW8/видео.html
Good point
That is quite interresting, I wonder how much RBC drives your impressive Levine’s age?
RBC isn't a component of Levine's test, but it is on aging.ai.
@@conqueragingordietrying1797 got it, thanks.
If your RBC count starts to drop again would you consider more yoghurt or a different exercise plan? Or did you find a connection to certain bacteria colonies that you can focus on?
Hey I am L, that's a great question. My exercise program is on the right track, as my HRV and RHR were 62 and 46 this morning, and that's the day after a 90 minute workout, when my data is usually less optimal. Also, prior to the inclusion of yogurt, my RBCs were trending lower despite regular exercise, so it's doubtful that my exercise program has an impact.
For whatever reason, once I added the yogurt, my RBCs went back to youthful levels (~5), and if they start to decrease, I can (as you mentioned) experiment with higher amounts (I started with ~450g/d, but cut it to 250g/d, as higher yogurt is correlated with higher glucose and creatinine in my data). Alternatively, I track all my other daily food and macro/micro-nutrient intake, and I'm betting that yogurt isn't the only way to optimize RBC levels, so I'd look for significant correlations in my data and try various dietary changes to improve RBCs.
Very interesting, what if you just take lactobacillus in the pills, would it increase the red blood cells?
That would be an interesting experiment, but I'd likely need a lot of Lactobacillus pills. To claim that it has probiotic bacteria, yogurt manufacturers are required to have 100 million bacteria/gram of yogurt, and when considering that I eat ~250g/day, that translates into 25 billion yogurt bacteria/day. In a quick online search for L.acidophilus supplements, some only have 1 billion per pill, so I'd need 25 of those pills/day to match the yogurt.
I have had great results with Viome - and no, I am not tied in any way to the company. I use it, therefore, advocate it. What Viome does is give you a very comprehensive report on the state of your microbiome. They will also give you food 'guidelines' - not a diet - and recommend a more customized pro/pre biotic. Btw, their probiotics are not specifically customized to an individual, but rather customized to their various formulations. The spectrum of probiotics in any formulation is impressive - they believe biodiversity in the gut is essential. Naturally, your microbiome is always changing, so getting a re-test every 6 months - 1 year helps readjust things. This process has given me tremendous insight into sustaining a healthy microbiome - if you are ingesting alcohol, prescription and OTC drugs, junk food, and processed foods, and especially sugar and antibiotics - these are all very deleterious to the microbiome. Not worth expensive probiotics like Viome unless you first clean up the diet.
I eat skyr everyday and have a RBC value of 5.59. Didn't even know it had an effect!
If whey lowers rbc and yogurt increases rbc I’d be curious if a plant based yogurt would increase rbc even more. I enjoy Forager cashew based yogurts, for instance.
That RBCs increased with full-fat yogurt intake may not be a good thing-higher glucose is significantly correlated with higher RBCs in my data, and dairy saturated fats may affect that.
To get 400g+ of yogurt daily you'd need to eat a little over 1.5 cups correct? Am I correclty calculating your daily consumption of yogurt?
Hey JC, it depends on the cup size. usually 1 cup = 80g, so it would be 5 cups. Since then though, my yogurt intake is 150g/d, so I reduced it.
Can you upload a vlog whith your daily routine?
That's definitely on the to-do list. I can't guarantee when, but at some point I'll make that video.
Can you have too high levels of RBC ? Mine are consistently above 5.5 I am 28 yo.
All other parameters are optimal working hard to keep them there for the next 60-70 years.
I do eat a lot of homemade yogurt(kefir) and also live in a high altitude city 1900 m above see level maybe this explain the relatively high number.
Yes, RBC can be too high, especially if you're dehydrated. However, as I mentioned in the video, they decrease during aging, so resisting that is important. RBCs can also be increased in smokers, but it sounds like yours are not from that, so that's good.
It would be interesting doing one on Kefir.
Others may have to report their data for this, as yogurt works for me, and it doesn't make sense to remove it to see if kefir works instead. btw, I'm waiting on gut microbiome analysis to see if my Lactobacillus actually increased, or not.
wonder how this affects exercise performance... interesting to think about
Definitely-I'd bet that exercise frequency, duration, and intensity is also a part of the RBC (and hemoglobin) equation, i.e. too little in people that are sedentary, and either too much, or less, too, with overtraining
Not the answer I was hoping for, given my dairy allergy. In my early 60s, my RBC has been declining below the Male curve down to ~4.00. Maybe I'll try to get lactobaccillus from other sources - e.g. sauerkraut, kimchi. [Edit, OK I see you're now saying it's the sat fat, not the lactobaccillus.]
In hindsight, the potential RBC-raising effect of full-fat yogurt may not have been a net positive effect-glucose is significantly correlated with higher RBCs, too. Since this video was published, I've switched to low-fat yogurt, and RBCs are still close to youthful ~4.9, whereas glucose is back into the 80s.
Were you doing anything differently with exercise? Could the increase in RBC count be due to a non-diet related factor(s)?
Nope-my exercise duration has decreased by a bit (less walking) during the time that RBCs increased. Good point, though.
I think running can decrease RBC due to the constant impact and strain on the feet.
@@brianfenech10 I wasn't running during the pre-yogurt period, where I saw RBCs as low as ~4.4. With yogurt, is hasn't been lower than ~5.
@@brianfenech10 on hard surfaces like concrete/asphalt- yes.
so the gut bacterias play a major role than in red blood cells production and amount very interesting...
That's my best guess, but there aren't any studies that have looked at that, yet.
RBC up to 6.3 from 5.5. Drinking kefir every day. No yogurt. Osmolarity steady at 293
Wow, that's high! Was it always that high, or increased because of the kefir? Also, what's your hemoglobin?
@@conqueragingordietrying1797 hemoglobin 18.5 been cycling at high altitude last few months. RBC has been 5.2-5.5 over past 5 years.
What about naturally fermented sauerkraut? Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic, according to WebMD. Do you think that would have a similar effect to yogurt? Also, do you think a fermented cheese like blue cheese would have a similar effect to yogurt. Well, maybe not, but at least it is reputed to have spermidine.
For me, I had zero Lactobacillus in 3 microbiome measurements before I started eating yogurt, so I may have corrected a deficiency. If it's a Lactobacillus story, then other foods that contain that bacteria may also impact it. Also, I'm not saying that it may work for others, but using a similar approach to identify foods that optimize biomarkers can be worthwhile.
@@conqueragingordietrying1797 Thank you. You do great work!
@@jackbuaer3828 Thanks jack buaer!
Nice Video. Had seen the impact of white blood cells on all cause mortality in one of your earlier videos. Would love to see a similar video related to optimizing white blood cells count and composition through dietary and other ways (Not sure whether its been already presented).
Thanks Selva Maran. In terms of what's optimal for WBCs, including neutrophils, lymphocytes, and monocytes, that video exists!
ruclips.net/video/Fc9dvWVhDho/видео.html
I know this is an old video, so I am curious how these results have evolved. Also, does your red blood cell count also correlate with blood iron levels and iron consumption?
Hey Matt, since then RBCs are purposefully lower, as higher RBCs are correlated with higher glucose, which in going in the wrong direction. During the 16 tests where RBCs were relatively high (average = 5.1)-over the past 7 tests they're 4.87 (p=2E-05 for the difference).
Over 29 tests, RBCs are significantly correlated with blood iron levels (r=0.37, p=0.047). Interestingly, dietary iron intake is inversely correlated with RBCs (r=-0.44, p=0.004, 40 blood tests since 2015).
@@conqueragingordietrying1797 Thank you! Is the RBC curve a U curve for glucose? Also, have you found any other recommendations for reversing a negative RBC trend (that puts people into an older RBC range than their actual age)?
@@mattsoldano3690 Unfortunately not-in my case, strongly linear (r=0.79, p=3.2E-09, 38 blood tests). So aiming for a glucose of 85, a RBC ~4.7 is what I'm shooting for. In terms of reversing the age-related decline, total and saturated fat are strongly correlated (r> 0.79) with higher RBCs, but in my case, that's also potentially bad for glucose. The best bet would be tracking your intake in association with blood testing, to see what may impact it for you...
@@conqueragingordietrying1797 Will do, thank you!
@@conqueragingordietrying1797 Does this then also mean that dietary iron is INVERSELY correlated with blood iron levels? That seems counterintuitive....
I've just listened while shopping so maybe I missed some detail. Do you track your b12 levels?
I do, and I supplement with methylB12, so it's unlikely related to a B12 deficiency. Alternatively, my folate intake is ~1600 mcg/day, so it's unlikely related to that, too.
@@conqueragingordietrying1797 Ok it's just it took me years to fix a subanemia which seemed to depend on lack of intrinsic factor (so taking methyl-b12 alone by mouth wasn't enough) and low copper. A probiotic which seems to have some good effect on my blood count is l. Reuteri, which is good to make yogurt by yourself.
@@riccardofabris1260 Hi! I've been trying to fix my B12 for years and orally doesnt seem to work. What did you do? My doctor doesnt go any further than that...
@@viracocha2021 I use this www.metagenics.eu/en_EU/vitamins-and-minerals/barinutrics-vitamin-b12-i-f-b007b018 which provides intrinsic factor and seems working, but there is intramuscular b12 too, didn't you try that?
@@conqueragingordietrying1797 Can you do a video on methylb12. My B12 level was off the chart high according to my Dr. I lowered my dose to 400mcg methyl B12 and previously took 2.4mg, as recommended by the supplement manufacturer. Though I suspect my homocysteine will now be very high even though I still take a bunch of TMG. I recall seeing some reports of an increase risk of cancer with high b12 levels. This study also bothered me. "Inverse association between vegetarian diet and lower overall stroke was found in the subgroup with inadequate vitamin B12 intake
Rock and roll Michael! Good stuff. Now, perhaps stop eating yogurt for a year, and let's confirm the hypothesis.
Thanks Sebastian. Ha, I'm not going to do that, I already lived without yogurt and my RBCs being lower, but I get your point!
so how long before you get results?
For RBCs, usually 1-2d
Why wouldn't increasing rbcs increase blood viscosity and therefore increase bp..also you could just take lactobacillus to see if this were the driving factor couldn't you?
There’s likely some truth to what you’re saying. Even within the reference range, higher RBCs are significantly correlated with higher glucose, so it’s important to also evaluate the bigger picture for higher RBCs.
@@conqueragingordietrying1797 thanks for responding. I'm looking forward to learning from you.
7:50
PMID: 20854987
ehh not exactly what u asked for, but hey, at least lactobacillus (+inulin) seem to improve RBC shapes i guess xD (tho the study is reall small so....)
Which youghurt do you eat?
Full fat Stonyfield, plain, but I’ve since switched to low fat.
Sauerkraut? Natto?Fermented foods?
I eat pickles, which are fermented, but not usually sauerkraut or natto. Right now, yogurt works for me, but it may/may not work for others.
Vitamin B-12 increases RBC and decreases MCV. Since yogurt is a good source of B12 and since you eat a lot of it, perhaps that's the explanation on both you high RBC and low MCV. However, as with any marker, is it sure that having a younger level of the marker will lead to increased longevity? More RBC will bring more oxygen, so more ROS will be produced, leading to accelerated aging unless the ability to fight ROS is increased one way or the other at the same time.
If it was a B12 story, when I supplemented with B12, I should've seen an additional RBC boost, but I didn't.
"However, as with any marker, is it sure that having a younger level of the marker will lead to increased longevity?"
-That's clearly unknown, but I'd rather have youthful RBC levels than aged levels. The idea that more RBCs-->more O2-->more ROS isn't totally accurate. You have to balance the mild hypoxia induced by the age-related decrease for RBCs with O2 sufficiency because of adequate levels of RBC vs. any corresponding ROS production. I'd bet that the benefits of having more RBCs and maximal O2 sufficiency (minimal hypoxia) will outweigh any potential ROS that is produced via the higher O2 saturation.
@@conqueragingordietrying1797 Then what would it be in the yogurt that would make the RBC increase?
You can google the article "How to Increase Your Red Blood Cell Count" and you will see that the only place that yogurt is mentionned is in the B-12 paragraph. Maybe b-12 is particularly well absorbed from yogurt, especially given the fact that you probably take it throughout the day. Taking one large dose from a supplement will have a very non linear intake with quantity.
There is a study that showed that centenarians tend to be borderline anemic. The theory the scientists proposed to explain that is that it would lead to less ROS and thus less aging. The have even shown that centenarians have a genetic predisposition to have less RBC. Maybe the hypoxia factor has an opposite effect as well I don't know.
More generally, I am not completely sure that trying to lower the biological age really translates to increasing longevity. As an example a 20 year old would have twice the level of growth hormone of a 40 year old and 8 times higher than an 80 year old,but having a higher level of GH may be counter productive for longevity. It's just an example, the same might be true for other things, including the markers used in the biological clocks calculation. If one has a younger biological age he would feel younger indeed, but perhaps the cost for that would be that he would age faster. Each marker has to be looked in detail to see if a youthful level really translates into more lifespan.
@@Battery-kf4vu I could spend my whole life trying to figure out the why-while I'm interested in that, I'm more interested in finding and sticking to what works. In terms of the effect of bringing RBCs to youthful levels, lower RBCs are associated with an increased all-cause mortality risk. In conjunction with having youthful levels, other than comparing RBCs with the big picture biomarkers (see my recent videos), I can't think of any other ways to evaluate whether higher is net beneficial for health (or not).
@@conqueragingordietrying1797 I'll have to check your videos specifically about RBC and all cause mortality, but high hemoglobin seems to increase all cause mortality. See paper "Association of Hemoglobin Concentration and Its Change With Cardiovascular and All‐Cause Mortality". So the reverse of anemia doesn't seem to be good either.
@@Battery-kf4vu Yes, hemoglobin that is too high is not good for health. However, it too decreases during aging (in conjunction with RBCs), and reversing that, but clearly not going too high is a goal, too.
Do you have a preferred brand of yogurt? Do you make your own?
Hey Nancy, I do. Stonyfield plain (not sponsored!), and then I add berries. For me, other yogurt doesn't have the same consistency or taste.
@@conqueragingordietrying1797 do you believe greek vs non-greek yogurt matters?
@@jskweres2 In my case, I don't think it matters if it's Greek or not. I'd bet on the Lactobacillus, which corrected a previous deficiency, as the driving factor.
@@conqueragingordietrying1797 Greek yoghurt is strained to remove the whey, no? Then according to the negative relationship of whey vs RBC you'd expect Greek yoghurt to be more effective than non-strained. However, looking at the scattergram there isn't an obvious linear alignment with whey intake and I expect there were some confounding factors going on . Otherwise you'd expect bodybuilders who are consuming large amounts of whey protein to be keeling over with anemia, and clearly they're not.
They don't sell Stonyfield yoghurt in my country. What strains of bacteria does it contain?
@@stuartm2106 The yogurt that I eat is not Greek, and I can't extrapolate my data to others. I think that consuming yogurt is restoring a Lactobacillus deficiency, and to test that hypothesis, I recently sent poop for microbiome analysis. This will be the first microbiome measurement post-yogurt consumption, and I have 3 prior measurements that show no Lactobacillus.
Cut the yogurt and use probiotic supplement (heavy on Lato-B) see what happens
Hey William, this is a relatively old video. Since then, I've discovered that it may not be yogurt's bacteria, but it's saturated fat content that can may impact my RBCs.
I wonder whether the results would change if you switched to soy yogurt.
Milk has lactose, which is fermented by Lactobacilli bacteria. I'm not sure if soy yogurt has lactose or Lactobacillus.
You must specify the type of yogurt. Most brands are no or low fat and high sugar
Stonyfield plain