Doc, have you considered swapping your parm for Parmesan Reggiano? It’s a very tightly spec’d raw cheese from a few select regions of Italy’s where the cows are unlikely to be Holsteins with the BCM7 casomorphin pro-inflammatory peptide. This may take parm into the + category or at least make it neutral. And I agree with you. No point in living to 120 if 100% of the joys have to be removed! Also if you like Goat cheese that’s another guaranteed A2 milk cheese. Keep the great videos flowing!
Hey @TomLe79, that's exactly what I get-it's the Parmesan cheese block (I think grind it myself), not the processed stuff that most people generally buy.
@@conqueragingordietrying123 Yes there is the hard block though that's not the Reggiano kind but American Parmesan that's likely from Holstein cows using A1 milk. Look for the "Reggiano" kind.
Great to see that you have been able to make consistent progress in the right direction for telomere length. It’ll be neat to see if your able to restore that youthful benchmark. I wasn’t surprised that parmesan cheese is associated with shorter telomere length. The trend of lower calories resulting in longer telomere’s is clear… the only challenge (which you stated) is a person can only go so low and you don’t seem have much room to go lower.
I'm curious if you've considered trying Epitalon(peptide) or HBOT? Love to see data on that. I wish HBOT was more accessible and cheap, some really interesting studies out of Israel and Dr. Joseph Dituri results from being under the seas for a month.
I love your videos because they’re so analytical and insightful - thank you! Have you considered replacing black pepper with white pepper? White pepper is lower in oxalates.
Thanks @Edward-yy2fj. I haven't-the main concern with oxalates would be kidney function and bone density (as it binds to calcium 1:1). Kidney function (creatinine, BUN, uric acid) is close-to-youthful, and bone mineral density (DXA-tested last week) is relatively high (1.234g/cm2). So I'm not worried about oxalates (for now), but note that intake used to be much higher, ~4x compared with now.
Not sure, all the test is measuring is WBC TL. But, with enough data, I could look at correlations for WBC TL with plasma metabolomic data, which could provide insight about what's going on in tissues
Cocoa and cacao beans have a lot of heavy metals. Have you tried substituting with CocoaVia? Which has low calories, low contaminants, and high active ingredients?
maybe try unfortified nutritional yeast instead of parmesan cheese it tastes similar-ish and got beta glucans may be too high in protein and vitamins to not mess up ur other desired-to-stay-the-same numbers tho
@@conqueragingordietrying123 different brands taste differently tho :P there is also something called "yeast extract", some of them really taste good (most taste strange tho, the more unknown they r the better they taste is the rule of thumb there lol)
Unfortunately, mozzarella cheese is bad for my biomarkers, so it's a rare inclusion. I may be sensitive to dairy SFAs-I had the same issue with full-fat yogurt, too.
Thanks Abdelilah. That's a tough sell, as black pepper has a net +9 correlative score with 28 biomarkers. I can't get around the taste of capers, and haven't tried galangal.
@@abdelilahbenahmed4350 yup. quercetin reduces cd 38 thereby indirectly boosting NAD. Its an excellent metal ionophore e.g zinc ionophore. oxidises nadh to nad including a host of other health benefits.. Capers are the way to go. I Wasn't aware of ground dried capers. I wonder if it has a higher quercetin content than fresh capers.
One possibility with the Parm: it is loaded with free glutamate, not something we want a lot of in our diet. Also very acid producing. It's too bad because it's delicious. Nothing tastes as good as healthy feels though. Thx for video
Great video! Have you considered testing whether taurine impacts your telomere length? There is some in vitro and mouse model data indicating that taurine may be a telomerase modulator. I'd be curious to see if supplementation does anything for your telomere length.
Thanks @jimpyle. I have plasma taurine levels, so I can correlate that with telomere length in future videos... Can you please post the studies showing that taurine impacts telomerase?
Thank you. Have you checked this reseach "The research was carried out by exercise scientists at Brigham Young University (BYU), who enlisted 5,834 US adults that were separated into different categories of milk drinkers. The goal was to explore how milk consumption habits might impact telomeres, which get shorter each Almost half of study participants drank milk daily, while a quarter drank milk at least weekly. A third of the subjects drank full-fat milk, 30 percent drank milk with a two-percent fat content, 10 percent of subjects reported consuming one-percent-fat milk, 17 percent drank milk with no fat, while 13 percent drank no milk at all. The researchers examined the telomere length of these different groups and were able to tease out some apparent links. Chief among them was an overall correlation between high-fat milk consumption and shorter telomeres"
Yogurt has been in the approach for a while, but it's significantly inversely correlated with TL...But, after adjusting for calorie intake, it's not significant. Rather that what may work in studies of other people, the key is to test oneself and track diet (supplements, exercise, sleep, etc), to see what may impact it at the individual level.
But high fat milk is higher in calories. Difficult to know whether the shortening of telomeres was caused by the type of milk or if it just was caused by increased overall calorie intake (as the data of Dr. Michael shows)
I eat "carnivorish dirty keto" with little dairy. Only youghurt for mixing glynac powder and plenty of butter. Maybe I will cut back butter baswd on this info.. and no cheese anymore for me
Telomerelength is in two different types measurable: Mitochondrial and for the completely cell. Itgink it is important to measure both types of telomerelength 🤔
@dirkheyer2297 Mitochondrial DNA is circular, just like bacteria's. So how can it have Telomeres? He mentioned mitocondria as a problems spot for short Telomeres. I guess he ment that our kernel DNA produces much of those pr9teins used by the mitocondria.
Telomere length can even vary between tissues. You also need to know the length in stem cells, which all the other cells are derived from and are kind of a "upper bound".
Hey man can you do a video on the probiotics you use? I was doing some research and came across this study on pubmed "Probiotic Lactobacillus Plantarum 299v decreases kynurenine concentration and improves cognitive functions"
maybe a video on stomach acid would be cool 🤔i dont think the video on bile acids covered that as stomach acid decreases during aging id imagine that the intake/absorption of nutrients would be negatively impacted by that so it would have relatively high priority to keep stomach acid at a youthful level (whatever that means/however that is measured lol) thruout life to make sure the good stuff u eat gets properly broken down and used
I would be stunned if simply reducing Parmesan a little bit would have such a bit impact on telomere length. There must be something else happening. Exercise, fat reduction and higher muscle mass all seem to increase telomere length. Can the continued cumulative effect of these not be the cause?
Regular exercise training (two 90-minute workouts/week) is a constant in the approach, so it's not likely related to that. Fat reduction is possible, especially when considering that I'm about 10 lbs lighter when compared with late 2022, and would tie into the calorie correlation. Muscle mass is definitely not increased over that time, though.
One way elevated homocysteine causes accelerated aging is by speeding up the loss of telomere length. To counter this I was initially taking astragalus, but then came across this mix called Telomere Length by Healthycell. I was very happy to find this mix, as in addition to AC-11 (Uncaria tomentosa) and astragalus for telomere length it contains vitamins and minerals specifically for lowering homocysteine, including methylated folate and methylated B12.
Do you know how 7.19 KB corresponds to T/S ratio? (The T/S ratio is expected to be proportional to the average telomere length per cell. A T/S ratio >1 indicates that the measured sample has an average telomere length greater than that of standard DNA. Conversely, a T/S ratio
What is happening biologically when telomeres lengthen? I thought that the ends of telomeres were cut off with each replication and some genetic data is lost with each replication. What does it mean to get longer telomeres with aging? Are the base pairs to the telomeres added back randomly, or is the youthful state with whatever genetic information they carry restored in some way?
Good question, it could be that I'm somehow improving the systemic environment which limits further telomere shortening (at least for 2023 vs 2022). Whether that's via increasing telomerase, I'm not sure...
hello there, I can't find nicotinic acid in italy, where do you buy low dose nicotinic acid? it's all niacinamide all over the shops or on amazon, I found two but they're very high dose or high dose sustained release, I don't want to take high dose, I'd want to go low dose several times a day. any suggestions please? thank you
Hey @artaxerxes811, I bought nicotinic acid powder, made a solution in water, and then took aliquots of that to get 60 mg/d. Many sites sell the pure powder...
Doesn't seem plausible to me that such small changes in diet would have this effect. I wonder if rather than a change in telomere length the composition of leukocytes/buffy coat cells in your blood has changes - it's known that different cell types have different telomere lengths. That said I also struggle to believe that changes of this magnitude would really translate to a significant difference in outcome/disease risk. Did you re-analyse all the samples from 2022 and 2023 together? - could also just be experimental variation - assay drift.
TL declines during aging, and 2023 was a good year for resisting that. We'll see how the data plays out in 2024 and beyond-if I'm able to resist age-related changes, then TL shortening's impact on other Hallmarks of Aging should similarly be slowed.
this is such amazing stuff! I just don't understand how you isolate specific foods vs. TL? For example you can't live a few weeks on Black pepper, i guess you won't eat Brazilian nuts for 2 weeks
It's not about isolation-that's an impossible strategy. Even if it wasn't, I don't assume that only 1 food or nutrient impacts TL or other biomarkers. It's likely a collaboration of many inputs, so for the next test, it's relatively low Parmesan and cacao, but relatively high Brazil nuts, B1, and black pepper. If that doesn't move the needle, I recalculate the correlations and try to follow as many as possible. This approach has worked for other biomarkers in my data0for example, I've doubled HDL from my lowest value and cut liver enzymes in half (AST, ALT) since 2015.
I'm impressed that old people has 5kBases of Telomeres! From youthful 7.7kBases. That's pretty high, in my opini9n. My intuition is that's enough to work beautifully. Am I wrong about that? If I happen to be right, short telomers aren't directly a problem for aging. But maybe a symptom of too fast cell division, which has to be caused by something bad. Maybe that will exhaust stemcells to early. But telomere length wouldn't be a sure diagnostics of that, I think, since different telemerase activity would mask it. Just wild speculation, no knowledge to speak of...
You will gradually have to give up parmesean for the greater good you know it 😂 Anyways an idea for a longer video could be explaining into details how you compute correlations, p-values, where you put all the food (excel etc..) would be really great for begginers in this data driven optimization space.
If not already, try real Parmesan (not the ultra processed fake stuff made by Kraft, etc). I.e. try Parmigiano Reggiona (from the Parma and Reggio provinces in Italy) DOP certified - less artificial preservatives, additives, etc
Doc, have you considered swapping your parm for Parmesan Reggiano? It’s a very tightly spec’d raw cheese from a few select regions of Italy’s where the cows are unlikely to be Holsteins with the BCM7 casomorphin pro-inflammatory peptide. This may take parm into the + category or at least make it neutral. And I agree with you. No point in living to 120 if 100% of the joys have to be removed! Also if you like Goat cheese that’s another guaranteed A2 milk cheese. Keep the great videos flowing!
Hey @TomLe79, that's exactly what I get-it's the Parmesan cheese block (I think grind it myself), not the processed stuff that most people generally buy.
@@conqueragingordietrying123 Yes there is the hard block though that's not the Reggiano kind but American Parmesan that's likely from Holstein cows using A1 milk. Look for the "Reggiano" kind.
I am curious what your thoughts are on epitalon, a peptide that has shown evidence of increasing telomere length.
Great to see that you have been able to make consistent progress in the right direction for telomere length. It’ll be neat to see if your able to restore that youthful benchmark. I wasn’t surprised that parmesan cheese is associated with shorter telomere length. The trend of lower calories resulting in longer telomere’s is clear… the only challenge (which you stated) is a person can only go so low and you don’t seem have much room to go lower.
meat and cheese both mtor stimulator = acceleration of aging
Great work with increasing your telomere length!
Have you tried red light therapy to test its impact on aging? Either via telomere length or other biomarkers?
I'm curious if you've considered trying Epitalon(peptide) or HBOT? Love to see data on that. I wish HBOT was more accessible and cheap, some really interesting studies out of Israel and Dr. Joseph Dituri results from being under the seas for a month.
I love your videos because they’re so analytical and insightful - thank you!
Have you considered replacing black pepper with white pepper? White pepper is lower in oxalates.
Thanks @Edward-yy2fj. I haven't-the main concern with oxalates would be kidney function and bone density (as it binds to calcium 1:1). Kidney function (creatinine, BUN, uric acid) is close-to-youthful, and bone mineral density (DXA-tested last week) is relatively high (1.234g/cm2). So I'm not worried about oxalates (for now), but note that intake used to be much higher, ~4x compared with now.
Telemore length may change at different rates in different parts of the body. Would they, therefore be more/less impacted by your diet?
Not sure, all the test is measuring is WBC TL. But, with enough data, I could look at correlations for WBC TL with plasma metabolomic data, which could provide insight about what's going on in tissues
Cocoa and cacao beans have a lot of heavy metals. Have you tried substituting with CocoaVia? Which has low calories, low contaminants, and high active ingredients?
You can use pecorino cheese instead of parmagiano. Pecorino has a stronger taste so less is needed.
Hmm, interesting, thanks for the tip, I might try that!
maybe try unfortified nutritional yeast instead of parmesan cheese
it tastes similar-ish and got beta glucans
may be too high in protein and vitamins to not mess up ur other desired-to-stay-the-same numbers tho
I'll pas on the nutritional yeast, not a fan of the taste
@@conqueragingordietrying123 different brands taste differently tho :P there is also something called "yeast extract", some of them really taste good (most taste strange tho, the more unknown they r the better they taste is the rule of thumb there lol)
Thanks again.
I value your work a lot. I have one suggestions. Could you create videos that summarize the results from let's say a month or ten videos?
You could try other types of cheese
Unfortunately, mozzarella cheese is bad for my biomarkers, so it's a rare inclusion. I may be sensitive to dairy SFAs-I had the same issue with full-fat yogurt, too.
How about sour milk cheese from low fat milk, for example Harzer cheese (
Would be interesting to see the effects of other dairy products on telomere length.
Full-fat cheese and full-fat yogurt have been historically bad for the other 25 biomarkers, so that's an experiment that I probably won't repeat
Would you swap parmazean for nutritional yeast?
Maybe worth a try to see if you like it 😊
What is your current eating window?
Great presentation.What about replacing (or adding to ) black paper by ground dried capers or galangal.
Thanks Abdelilah. That's a tough sell, as black pepper has a net +9 correlative score with 28 biomarkers. I can't get around the taste of capers, and haven't tried galangal.
@@conqueragingordietrying123 capers are high in quercetin and galangal is a potent spice that deserve a try maybe in the future.Happy new year !
@@abdelilahbenahmed4350 yup. quercetin reduces cd 38 thereby indirectly boosting NAD. Its an excellent metal ionophore e.g zinc ionophore. oxidises nadh to nad including a host of other health benefits.. Capers are the way to go. I Wasn't aware of ground dried capers. I wonder if it has a higher quercetin content than fresh capers.
Great info, thankyou
Whats your BMI?
22.2 currently
One possibility with the Parm: it is loaded with free glutamate, not something we want a lot of in our diet. Also very acid producing. It's too bad because it's delicious. Nothing tastes as good as healthy feels though. Thx for video
Great video! Have you considered testing whether taurine impacts your telomere length? There is some in vitro and mouse model data indicating that taurine may be a telomerase modulator. I'd be curious to see if supplementation does anything for your telomere length.
Thanks @jimpyle. I have plasma taurine levels, so I can correlate that with telomere length in future videos...
Can you please post the studies showing that taurine impacts telomerase?
To find a similar taste to the Parmesan, try Nutritional Yeast - bonus B vitamins as well as the sharp cheesy flavour...
Cacao almost always has mycotoxins, so that could be a factor.
Thank you.
Have you checked this reseach
"The research was carried out by exercise scientists at Brigham Young University (BYU), who enlisted 5,834 US adults that were separated into different categories of milk drinkers. The goal was to explore how milk consumption habits might impact telomeres, which get shorter each
Almost half of study participants drank milk daily, while a quarter drank milk at least weekly. A third of the subjects drank full-fat milk, 30 percent drank milk with a two-percent fat content, 10 percent of subjects reported consuming one-percent-fat milk, 17 percent drank milk with no fat, while 13 percent drank no milk at all.
The researchers examined the telomere length of these different groups and were able to tease out some apparent links. Chief among them was an overall correlation between high-fat milk consumption and shorter telomeres"
Yogurt has been in the approach for a while, but it's significantly inversely correlated with TL...But, after adjusting for calorie intake, it's not significant.
Rather that what may work in studies of other people, the key is to test oneself and track diet (supplements, exercise, sleep, etc), to see what may impact it at the individual level.
But high fat milk is higher in calories. Difficult to know whether the shortening of telomeres was caused by the type of milk or if it just was caused by increased overall calorie intake (as the data of Dr. Michael shows)
I eat "carnivorish dirty keto" with little dairy. Only youghurt for mixing glynac powder and plenty of butter. Maybe I will cut back butter baswd on this info.. and no cheese anymore for me
Telomerelength is in two different types measurable: Mitochondrial and for the completely cell. Itgink it is important to measure both types of telomerelength 🤔
@dirkheyer2297
Mitochondrial DNA is circular, just like bacteria's. So how can it have Telomeres?
He mentioned mitocondria as a problems spot for short Telomeres. I guess he ment that our kernel DNA produces much of those pr9teins used by the mitocondria.
Telomere length can even vary between tissues. You also need to know the length in stem cells, which all the other cells are derived from and are kind of a "upper bound".
Hey man can you do a video on the probiotics you use? I was doing some research and came across this study on pubmed "Probiotic Lactobacillus Plantarum 299v decreases kynurenine concentration and improves cognitive functions"
I don't use probiotics (yet), but thanks for sharing the paper!
Is there any data that taking Astralagus will increase/maintain Telomere length?
The only way to know is to do the test rather than relying on studies in other people or animal models that demonstrate what *may* work...
maybe a video on stomach acid would be cool 🤔i dont think the video on bile acids covered that
as stomach acid decreases during aging id imagine that the intake/absorption of nutrients would be negatively impacted by that
so it would have relatively high priority to keep stomach acid at a youthful level (whatever that means/however that is measured lol) thruout life to make sure the good stuff u eat gets properly broken down and used
I would be stunned if simply reducing Parmesan a little bit would have such a bit impact on telomere length. There must be something else happening. Exercise, fat reduction and higher muscle mass all seem to increase telomere length. Can the continued cumulative effect of these not be the cause?
Regular exercise training (two 90-minute workouts/week) is a constant in the approach, so it's not likely related to that. Fat reduction is possible, especially when considering that I'm about 10 lbs lighter when compared with late 2022, and would tie into the calorie correlation. Muscle mass is definitely not increased over that time, though.
One way elevated homocysteine causes accelerated aging is by speeding up the loss of telomere length. To counter this I was initially taking astragalus, but then came across this mix called Telomere Length by Healthycell. I was very happy to find this mix, as in addition to AC-11 (Uncaria tomentosa) and astragalus for telomere length it contains vitamins and minerals specifically for lowering homocysteine, including methylated folate and methylated B12.
Hey Brett, have you measured your TL to see if it actually works?
SUGGESTION. try nutritional yeast instead of parmesan cheese.
Do 6ou take creatine for cognitive, bone and muscle mass benefits?
Nope, not yet, but there's promising research for creatine, so it's on the radar
Do you know how 7.19 KB corresponds to T/S ratio? (The T/S ratio is expected to be proportional to the average telomere length per cell. A T/S ratio >1 indicates that the measured sample has an average telomere length greater than that of standard DNA. Conversely, a T/S ratio
Hey @AllCoolNicksAreBusy, unfortunately not. TruDiagnostic's TL measure is a DNAm estimation, making that comparison even more challenging.
Mike, what about the Hyperbaric oxygen study out of Israel that showed it resulted in significant telomere lengthening? Your thoughts?
Very promising!
I think it's less to do with the oxygen content, and more to do with the high air pressure. Especially the effects on circulation.
Maybe try a different brand of parmesan?
I get the whole milk stuff, not the processed version, so it's not a brand issue
What is happening biologically when telomeres lengthen? I thought that the ends of telomeres were cut off with each replication and some genetic data is lost with each replication. What does it mean to get longer telomeres with aging? Are the base pairs to the telomeres added back randomly, or is the youthful state with whatever genetic information they carry restored in some way?
Good question, it could be that I'm somehow improving the systemic environment which limits further telomere shortening (at least for 2023 vs 2022). Whether that's via increasing telomerase, I'm not sure...
hello there, I can't find nicotinic acid in italy, where do you buy low dose nicotinic acid? it's all niacinamide all over the shops or on amazon, I found two but they're very high dose or high dose sustained release, I don't want to take high dose, I'd want to go low dose several times a day. any suggestions please? thank you
Hey @artaxerxes811, I bought nicotinic acid powder, made a solution in water, and then took aliquots of that to get 60 mg/d.
Many sites sell the pure powder...
thanks, can you please recommand one?I searched for bulk powders but they don-t have it.@@conqueragingordietrying123
Haha get some Nuch man, for the flavor. (Nooch?) A yeast with B Vitamins built in.
Doesn't seem plausible to me that such small changes in diet would have this effect. I wonder if rather than a change in telomere length the composition of leukocytes/buffy coat cells in your blood has changes - it's known that different cell types have different telomere lengths. That said I also struggle to believe that changes of this magnitude would really translate to a significant difference in outcome/disease risk. Did you re-analyse all the samples from 2022 and 2023 together? - could also just be experimental variation - assay drift.
TL declines during aging, and 2023 was a good year for resisting that. We'll see how the data plays out in 2024 and beyond-if I'm able to resist age-related changes, then TL shortening's impact on other Hallmarks of Aging should similarly be slowed.
that is not addressing the point of my message and obfuscates the issues raised above @@conqueragingordietrying123
Koji spores taste similar to cheese.
this is such amazing stuff! I just don't understand how you isolate specific foods vs. TL? For example you can't live a few weeks on Black pepper, i guess you won't eat Brazilian nuts for 2 weeks
It's not about isolation-that's an impossible strategy. Even if it wasn't, I don't assume that only 1 food or nutrient impacts TL or other biomarkers. It's likely a collaboration of many inputs, so for the next test, it's relatively low Parmesan and cacao, but relatively high Brazil nuts, B1, and black pepper.
If that doesn't move the needle, I recalculate the correlations and try to follow as many as possible. This approach has worked for other biomarkers in my data0for example, I've doubled HDL from my lowest value and cut liver enzymes in half (AST, ALT) since 2015.
I'm impressed that old people has 5kBases of Telomeres!
From youthful 7.7kBases. That's pretty high, in my opini9n.
My intuition is that's enough to work beautifully. Am I wrong about that?
If I happen to be right, short telomers aren't directly a problem for aging. But maybe a symptom of too fast cell division, which has to be caused by something bad. Maybe that will exhaust stemcells to early.
But telomere length wouldn't be a sure diagnostics of that, I think, since different telemerase activity would mask it.
Just wild speculation, no knowledge to speak of...
You will gradually have to give up parmesean for the greater good you know it 😂
Anyways an idea for a longer video could be explaining into details how you compute correlations, p-values, where you put all the food (excel etc..) would be really great for begginers in this data driven optimization space.
Ha, maybe not! Will do on the longer video-there are so many videos to make, including that one.
If not already, try real Parmesan (not the ultra processed fake stuff made by Kraft, etc). I.e. try Parmigiano Reggiona (from the Parma and Reggio provinces in Italy) DOP certified - less artificial preservatives, additives, etc
Yep, already using the whole food Parmesan, never for the processed version.
I'm 47, my telomere is 8
via Trudiagnostic?
cycloastragenol