What a wealth of information. Thank you so much Michael. In 5-10 years, I bet this stuff is more main stream and well known. But you are on the cutting edge. Appreciate you sharing what you learn.
Summary of optimal levels (without the mistake in the slides): Albumin ≥ 44 g/L women ≥ 45 g/L men Fasting Glucose 80-94 mg/dL CRP ≤.33 mg/L Creatinine 0.6-1.1 mg/dL Lymphocyte 2000-2600 lymphocytes/μL (Note mistake in the slide is explained @25:11, which incorrectly says says *10³) MCV 90.5-93% men 89.2-91.6% women RDW 8.1-12.5% Alkaline Phosphatase
Hey soularwave, thanks for the summary (36:22 in the video), but note that albumin should be at least 44, 45 for women, men, and CRP < 0.33 mg/L), not 0-3 (which is the reference range) may be optimal.
The strongest correlation for that is my yogurt intake (animal), which is correlated with higher glucose levels. For the next blood test, I've reduced my yogurt intake from 250g/d to 200. Conversely, coconut butter (mostly saturated fat) is not correlated with my glucose levels.
@@ranganbandyopadhyay2568 Hey Rangan, I log all of my data into an Excel sheet (which started off as blank), including blood test results, daily diet (macro and micronutrients, food amounts), fitness, and sleep data. Then, I investigate correlations between them, with the goal of identifying the best approach for me.
Doctor Lustgarten - please can you do a multivariate correlation between your biomarkers and explanatory variables? So, for your CRP chart, could you present data to capture the effects of saturated fat plus other variables in the diet? The saturated fat correlation could be the result of omitted variable bias.
Ideally, insulin+glucose is best, as a collective measure of insulin sensitivity. In addition, post-prandial glucose spikes offer valuable information, too.
I recall in college going to Red Sox games eating dogs and drinking beer, then hitting the bars until they closed. Topped off with a trip to Chinatown at 3. And I’d lose weight!
Would I still be able to use these blood markers to track aging if one of them is genetically altered? I have congenitally low copper... I consistently have low serum copper, high MCV (around 103-105) (and low ceruloplasmin-around 10.5). I know this is a genetic effect because both of my adult children also test similarly. Would I have to somehow tweak the analysis of the data?
Definitely yes. Although your MCV may be genetically high, MCV increases during aging, which is associated with an increased all-cause mortality risk. Imo, identifying the modifiable factors to keep it as close to 103 (or lower!) is important.
Dr., I read your comment somewhere that Levine's calculator had a mistake in its equation! Is the right calculator can be found in your article Quantifying Biological Age from Sep 2019 (there's 25 replies to the article)? With this calculator my biological age is ~2 years higher.
Hey Obi z, some of my older videos used the Levine calculator with the error, but i corrected a while ago, and the Excel file on my webpage has the corrected version.
@@conqueragingordietrying123 Thanks, Dr! Maybe depending on one calculator isn't a good idea. The only good predictor of mortality that is based on blood biomarkers is the Klemera Doubal that you reviewed (HR=1.09 with all-cause mortality) but I can't see a proper "calculator" for using it. Do you know if there is one? Thank you again for the time and effort you put to this comments.
@@ok373737 Unfortunately, there isn't an easy-to-use calculator for Klemera-Doubal. aging.ai is also associated with all-cause mortality risk, that data is in this video: ruclips.net/video/hvKogCUOqyA/видео.html
@@conqueragingordietrying123 Correct me if I'm wrong but Aging AI was found to predict mortality only for the extremes (delta +-5) and not for every additional year like Levine's (HR=1.09). So Levin's is "better" in that aspect.
@@ok373737 Levine's is better because its correlation with chronological age is stronger (0.94 - 0.96 vs 0.80). Nonetheless, I use them both, as aging.ai doesn't include chronological age as a variable, which allows for a greater reduction for biological age. Even better than them both is tracking the full spectrum of biomarkers on the standard chem panel + CBC, and optimizing them all towards youth and reduced all-cause mortality risk. Eventually metabolomic data will add to that.
Not drastically. I also measured in mid-Feb when I had a respiratory infection, and my BA was ~1 year higher (in part) because of higher WBCs. As expected, when I was infection-free 1 month later, my BA went lower. For ex., see michaellustgarten.com/2020/02/14/biological-age-32-75y-chronological-age-47y-first-2020-measurement/ If CR lowers albumin, you're likely reducing calories by way too much, or you've got nutrient deficiency. The goal should be CRON (with optimal nutrition).
Is it possible that something like using Ketone bodies as a fuel source compared to Glucose isnt something that you will be able to capture by making small modifications to your diet. E.G It might confine your results to a specific band associated with burning glucose.
I usually don't have hunger pangs eating like that. My diet is high in volume and nutrient dense, which helps with that. When I was much younger, I tried dieting by eating higher calorie foods (lots of protein bars), which resulted in a lower total food intake and hunger pangs.
Dear Doctor - I have Vague autoimmune Symptoms - Although all laboratory investigations for immune system is normal - Hepatomegaly - I have Primary Sclerosing Cholangitis diagnosed by liver biopsy - Liver Cirrhosis 28% diagnosed by (FibroScan) - Splenomegaly - Severe Digestive Disorder - Dry Mucus Membranes, eyes, nose, mouth - Dry Skin with (Oily) Sweat - Dry thin hair and hair fall - Severe Muscle Wasting - Thrombocytopenia - Leukopenia - ESR Normal - CRP Normal - Alpha Feto protein Normal - Bilirubin Normal - Liver enzymes (Elevated only 1.2%) What is your program recommendation Thanks in advance Dr. Yousry AbdelSabour
Hey Yousry, there's a lot going on there. My focus is on optimal health for healthy people, with the goal of preventing disease for as long as possible. I'd recommend consulting with your Dr.
Took a different approach. Took spreadsheet and calculated impact of a change in each bio markers. In order of importance RDW, MCV, creatinine and glucose accounted for 83% of impact for calculations. Not buying those weak correlations (e.g. beta carotene) as being important. Insufficient data.
Great information!! Have you considered using anti aging supplements like NMN, metformin etc.? Also, I used aging.ai from your prior recomendation. Which website do you use now that provides the .94 correlation with biological age?
Unfortunately, there isn't a website for that, but the Excel file where you can calculate it is embedded in this link: michaellustgarten.com/2019/09/09/quantifying-biological-age/
@@conqueragingordietrying123 it is not what you asked for. it is what i'm kind enough to offer; in depth information with over 40 scientific reference papers. if you could only click a button.
You're missing the point. I'm not anti any dietary ideology as long as the blood tests look good. Epi studies are nice, but what's the effect at the individual level? That's what I'm testing.
Michael Lustgarten, Ph.D. n = 1 is a problem the lack of power even if you get statistical significance is a flaw. I see merit in your approach as an adjunct to larger population studies. Still do d nutritionfacts.org to be source although somewhat over zealous at times. A few years until Dr Greger publishes his longevity book.
@@EdgeMasterPro I'm not trying to extrapolate my data to the larger population-what works for me may (or may not) work for everyone else. I started using the epi studies to guide my approach, and through the blood test data I realized that many interventions didn't work on me. So seeing how my own data changes in response to a given intervention is of more value than blind faith on epi studies. That's the approach that I believe in, self-experimentation to determine your optimal levels of various biomarkers. Epi studies can help, but guidance from that without individualized testing isn't optimal, imo.
@@EdgeMasterPro That's what works for you...I went full vegan for a year, and my TGs doubled, HDL dropped it its lowest ever value (for me), 28. Adding sardines back in my diet every day reversed these effects. So it can be different for everyone.
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
What a wealth of information. Thank you so much Michael. In 5-10 years, I bet this stuff is more main stream and well known. But you are on the cutting edge. Appreciate you sharing what you learn.
Summary of optimal levels (without
the mistake in the slides):
Albumin
≥ 44 g/L women
≥ 45 g/L men
Fasting Glucose
80-94 mg/dL
CRP
≤.33 mg/L
Creatinine
0.6-1.1 mg/dL
Lymphocyte
2000-2600 lymphocytes/μL
(Note mistake in the slide is explained @25:11, which incorrectly says says *10³)
MCV
90.5-93% men
89.2-91.6% women
RDW
8.1-12.5%
Alkaline Phosphatase
Hey soularwave, thanks for the summary (36:22 in the video), but note that albumin should be at least 44, 45 for women, men, and CRP < 0.33 mg/L), not 0-3 (which is the reference range) may be optimal.
@@conqueragingordietrying123 Thanks, I made the corrections. For the CRP, I was referencing @17:42 indicating
Thanks for posting this! Great info!
Thank you so much for an awesome presentation. Need to bulk up on my carrots, red bell peppers etc!
did you notice if the saturated fat source being from animal vs plant sources made a difference in the glucose or no differentiation?
The strongest correlation for that is my yogurt intake (animal), which is correlated with higher glucose levels. For the next blood test, I've reduced my yogurt intake from 250g/d to 200. Conversely, coconut butter (mostly saturated fat) is not correlated with my glucose levels.
@@conqueragingordietrying123 ok awesome
Thanks Michael. Thanks also for your excel spreadsheet. Great video. I however do not have a science background and will have to watch it a few times.
Thanks David Hew, and that's ok, I often watch things a few times too!
What is the excel spreadsheet you refer to?
@@ranganbandyopadhyay2568 Hey Rangan, I log all of my data into an Excel sheet (which started off as blank), including blood test results, daily diet (macro and micronutrients, food amounts), fitness, and sleep data. Then, I investigate correlations between them, with the goal of identifying the best approach for me.
@@conqueragingordietrying123 Thank you
Very helpful analysis -much thanks.
Doctor Lustgarten - please can you do a multivariate correlation between your biomarkers and explanatory variables? So, for your CRP chart, could you present data to capture the effects of saturated fat plus other variables in the diet? The saturated fat correlation could be the result of omitted variable bias.
Have you tracked water intake ? It seems like an obvious place to look?
I don't track water intake, but It's ~50-60oz/d. That doesn't include water from all the fruit and veg, though.
Superb!!
when you track glucose, isn't not even better to make the glucomark 1,5-AG test too, to see how good your dynamic glucose control is?
Ideally, insulin+glucose is best, as a collective measure of insulin sensitivity. In addition, post-prandial glucose spikes offer valuable information, too.
I recall in college going to Red Sox games eating dogs and drinking beer, then hitting the bars until they closed. Topped off with a trip to Chinatown at 3. And I’d lose weight!
Would I still be able to use these blood markers to track aging if one of them is genetically altered? I have congenitally low copper... I consistently have low serum copper, high MCV (around 103-105) (and low ceruloplasmin-around 10.5). I know this is a genetic effect because both of my adult children also test similarly. Would I have to somehow tweak the analysis of the data?
Definitely yes. Although your MCV may be genetically high, MCV increases during aging, which is associated with an increased all-cause mortality risk. Imo, identifying the modifiable factors to keep it as close to 103 (or lower!) is important.
Dr., I read your comment somewhere that Levine's calculator had a mistake in its equation! Is the right calculator can be found in your article Quantifying Biological Age from Sep 2019 (there's 25 replies to the article)? With this calculator my biological age is ~2 years higher.
Hey Obi z, some of my older videos used the Levine calculator with the error, but i corrected a while ago, and the Excel file on my webpage has the corrected version.
@@conqueragingordietrying123 Thanks, Dr! Maybe depending on one calculator isn't a good idea. The only good predictor of mortality that is based on blood biomarkers is the Klemera Doubal that you reviewed (HR=1.09 with all-cause mortality) but I can't see a proper "calculator" for using it. Do you know if there is one? Thank you again for the time and effort you put to this comments.
@@ok373737 Unfortunately, there isn't an easy-to-use calculator for Klemera-Doubal.
aging.ai is also associated with all-cause mortality risk, that data is in this video:
ruclips.net/video/hvKogCUOqyA/видео.html
@@conqueragingordietrying123 Correct me if I'm wrong but Aging AI was found to predict mortality only for the extremes (delta +-5) and not for every additional year like Levine's (HR=1.09). So Levin's is "better" in that aspect.
@@ok373737 Levine's is better because its correlation with chronological age is stronger (0.94 - 0.96 vs 0.80). Nonetheless, I use them both, as aging.ai doesn't include chronological age as a variable, which allows for a greater reduction for biological age. Even better than them both is tracking the full spectrum of biomarkers on the standard chem panel + CBC, and optimizing them all towards youth and reduced all-cause mortality risk. Eventually metabolomic data will add to that.
Can't "biologic age" here drastically increase (or decrease) before/after a massive stress response/inflammatory event/illness? Also can't CR reduce peak albumin?
Not drastically. I also measured in mid-Feb when I had a respiratory infection, and my BA was ~1 year higher (in part) because of higher WBCs. As expected, when I was infection-free 1 month later, my BA went lower. For ex., see
michaellustgarten.com/2020/02/14/biological-age-32-75y-chronological-age-47y-first-2020-measurement/
If CR lowers albumin, you're likely reducing calories by way too much, or you've got nutrient deficiency. The goal should be CRON (with optimal nutrition).
Is it possible that something like using Ketone bodies as a fuel source compared to Glucose isnt something that you will be able to capture by making small modifications to your diet. E.G It might confine your results to a specific band associated with burning glucose.
also what tracker do you use for heart rate variability?
WHOOP
also how do you deal with hunger pangs if on time-restricted feeding?
I usually don't have hunger pangs eating like that. My diet is high in volume and nutrient dense, which helps with that. When I was much younger, I tried dieting by eating higher calorie foods (lots of protein bars), which resulted in a lower total food intake and hunger pangs.
I end up drinking teas. Hope that helps...
Dear Doctor
- I have Vague autoimmune Symptoms
- Although all laboratory investigations for immune system is normal
- Hepatomegaly
- I have Primary Sclerosing Cholangitis diagnosed by liver biopsy
- Liver Cirrhosis 28% diagnosed by (FibroScan)
- Splenomegaly
- Severe Digestive Disorder
- Dry Mucus Membranes, eyes, nose, mouth
- Dry Skin with (Oily) Sweat
- Dry thin hair and hair fall
- Severe Muscle Wasting
- Thrombocytopenia
- Leukopenia
- ESR Normal
- CRP Normal
- Alpha Feto protein Normal
- Bilirubin Normal
- Liver enzymes (Elevated only 1.2%)
What is your program recommendation
Thanks in advance
Dr. Yousry AbdelSabour
Hey Yousry, there's a lot going on there. My focus is on optimal health for healthy people, with the goal of preventing disease for as long as possible. I'd recommend consulting with your Dr.
also do you take acarbose to increase SCFAs?
I don't, but that approach works in animal models
Took a different approach. Took spreadsheet and calculated impact of a change in each bio markers. In order of importance RDW, MCV, creatinine and glucose accounted for 83% of impact for calculations. Not buying those weak correlations (e.g. beta carotene) as being important. Insufficient data.
How is an n=25 insufficient data?
@@conqueragingordietrying123 I think if you plot confidence intervals on your graphs it will be clearer to you
You repeatedly say it’s trial and error basis eg saturated fat intake. More like balance homeostasis.
I d like also to need able to reduce my biological age too😀
Great information!! Have you considered using anti aging supplements like NMN, metformin etc.?
Also, I used aging.ai from your prior recomendation. Which website do you use now that provides the .94 correlation with biological age?
Unfortunately, there isn't a website for that, but the Excel file where you can calculate it is embedded in this link:
michaellustgarten.com/2019/09/09/quantifying-biological-age/
CO2 is a biomarker for crosslinking prevention, apart from the mentioned blood glucose.
Got some published links that show that to be true?
@@conqueragingordietrying123 truth is relative my friend. but here you are: raypeat.com/articles/articles/co2.shtml
@@thenewapollo That's not what I asked for, the actual published papers...
@@conqueragingordietrying123 it is not what you asked for. it is what i'm kind enough to offer; in depth information with over 40 scientific reference papers. if you could only click a button.
CO2 on a standard blood test = bicarbonate. There's no mention of the link for bicarbonate with crosslinking prevention n that article.
Statistics. SPSS there is a free copy.
Eating dairy and eggs. Someone ignored large population studies that were long lived. You done whole food plant based.
You're missing the point. I'm not anti any dietary ideology as long as the blood tests look good. Epi studies are nice, but what's the effect at the individual level? That's what I'm testing.
Michael Lustgarten, Ph.D. n = 1 is a problem the lack of power even if you get statistical significance is a flaw. I see merit in your approach as an adjunct to larger population studies. Still do d nutritionfacts.org to be source although somewhat over zealous at times. A few years until Dr Greger publishes his longevity book.
@@EdgeMasterPro I'm not trying to extrapolate my data to the larger population-what works for me may (or may not) work for everyone else. I started using the epi studies to guide my approach, and through the blood test data I realized that many interventions didn't work on me. So seeing how my own data changes in response to a given intervention is of more value than blind faith on epi studies. That's the approach that I believe in, self-experimentation to determine your optimal levels of various biomarkers. Epi studies can help, but guidance from that without individualized testing isn't optimal, imo.
Michael Lustgarten, Ph.D. I went whole food plant based no oil no processed food ditched coffee alcohol my blood work is better than I was in my 20s
@@EdgeMasterPro That's what works for you...I went full vegan for a year, and my TGs doubled, HDL dropped it its lowest ever value (for me), 28. Adding sardines back in my diet every day reversed these effects. So it can be different for everyone.