Longevity Scientist Shares His Diet for Slowing Down Biological Aging - Michael Lustgarten PhD
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- Опубликовано: 6 апр 2024
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Timestamps:
00:50 Intro
02:34 Michael's Scientific Approach to Longevity
11:53 Top Biomarkers to Track
13:59 Bon Charge Sponsorship
14:46 What's Generally a Healthy Diet
19:47 What Foods Improved Michael's Biomarkers
26:55 How Do You Know If a Food Is Improving Your Health
29:47 How Much Protein Michael Eats
46:25 How Many Carbs Michael Eats
52:35 Fiber Intake and Longevity
01:03:30 Calculating Biological Age
01:12:27 What Michael Tracks Every Day
01:15:25 Michael's Speed of Aging and LDL Cholesterol
Michael Lustgarten RUclips channel: / @conqueragingordietryi...
Longevity and Anti-Aging Playlist: • The Diet & Routine Tha...
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Disclaimer
I do not own any of the video clips used in this video. The legal rights belong to the legal copyright holders of said content. I have used them under the 'fair use' policy and have done so for entertainment and educational purposes only.
P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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Timestamps:
00:50 Intro
02:34 Michael's Scientific Approach to Longevity
11:53 Top Biomarkers to Track
13:59 Bon Charge Sponsorship
14:46 What's Generally a Healthy Diet
19:47 What Foods Improved Michael's Biomarkers
26:55 How Do You Know If a Food Is Improving Your Health
29:47 How Much Protein Michael Eats
46:25 How Many Carbs Michael Eats
52:35 Fiber Intake and Longevity
01:03:30 Calculating Biological Age
01:12:27 What Michael Tracks Every Day
01:15:25 Michael's Speed of Aging and LDL Cholesterol
Michael Lustgarten RUclips channel: www.youtube.com/@conqueragingordietrying1797
Use code SIIM for a 15% discount off Bon Charge: boncharge.com/pages/siimland
Longevity and Anti-Aging Playlist: ruclips.net/video/5KNsfEBXKMg/видео.html&ab_channel=SiimLand
The two best minds in the entire biohacking community, just Wow! Thank you.
Bryan Johnson Blueprint, Dave Pascoe, Ben Greenfield...
@@dinomiles7999yes, top of any list.
I like siim but let’s not get carried away lol. He’s not a researcher he just reports on research
michael is an actual scientist
most others here on yt know very little overall and about very few things
let alone applying them in their own lives
hes boss 😎
Mike, On the topic of homocysteine, I think the reason why higher protein intake lowers homocysteine is that when you eat more protein, you have more raw materials to build the enzymes that can break down homocysteine. So in your case, the limiting factor may not be methyl donors, but the enzymes that do the work, which is why you saw that higher protein intake was correlated with lower homocysteine.
You say that you eat 100g of protein (which may appear to be enough), but that's a gross number, not a net number that is actually absorbed and utilized. I believe your actual protein intake is quite low given that your BUN is very low. And the reason for that is because a large portion of your protein comes from plants, which has lower quality than animal protein and may be less bioavailable.
Along the same line, your low protein intake may be constraining your DunedinPace because you don't have a lot of enzymes that process the methylation of DNA, which is what DunedinPace measures.
So to test this hypothesis, you can increase protein intake. I think you mentioned that you're experimenting with adding eggs, which provides high quality protein. I would just caution that if adding eggs lowers you DunedinPace, based on your (I believe faulty) correlation between DunedinPace and LDL, you may conclude that it's the higher LDL from eating eggs (from the cholesterol and saturated fat in eggs) that's contributing to the lower DunedinPace, while the real reason may be the higher protein intake from eggs and not LDL.
If you increase your protein intake, in my opinion, you don't have to offset the calories of the protein by lowering fat and carb because protein (only in extreme situations, such as no carb intake) is generally not used for energy but rather used to build various elements of the body including enzymes, which you may need more of.
Also, I wonder if a higher protein intake would raise your globulin, which was low in your latest blood test.
Excellent observations and suggestions! I hope Michael reads your comments and gives them appropriate consideration.
@@frankfurtgermany2512 Always appreciated and considered!
@@frankfurtgermany2512 Thank you for your kind words!
Specifically supplementing methionine should resolve some of these issues, instead of increasing protein or eating more eggs.
Agreed on the low globulin.
I think Mike mentioned he used creatine when he was younger, so perhaps that has down regulated the relevant creatine formation and now to compensate homocysteine has increased. There are also some other outputs from the homocysteine cycle that could be targeted with interventions.
Thx Prof.Lustgarten and Siim for this rich and outstanding interview.
Thank you for coming together and doing this interview. So many gems.
Excellent guest and content. Very informative.
Regarding Lp(a), note that some labs report mg/dL, which I believe was the unit for Siim's number and other labs report nmol/L, which I believe was the unit for Mike's number.
Those two numbers are not convertible because apo(a), the protein that is attached to an LDL that results in an Lp(a), comes in different sizes. Some people have larger isoforms and some have smaller isoforms of apo(a) and that is genetically determined. Smaller isoforms appear to be worse for CVD risk.
For mg/dL, the cutoff is 30. For nmol/L, the cutoff is 75. The nmol/L is a better measure since it just counts the number of particles and is not skewed by the size of the apo(a) protein, which differs from person to person.
Another excellent observation!
@@frankfurtgermany2512 Thank you!
Based. Longevity. Video.
Thanks Siim for another great video!
Super helpful information.
Its so refreshing to hear "this os what works for me, so do your own tests and whatever works for you, great", rather than "this is what works, buy my s***"
This is a great podcast!
Michaels work is really helpful... I rely on his expertise and experience to guide my own personal journey.
Thank you
Next videos excercise and supplements regimen?
I can't see myself eating sardines everyday
Why not ?
I would be interested in what Michael used to raise his LDL from the 65 range. I'm one of the few people with low cholesterol too.
Thanks Slim, this vid could have been better prepared in terms of questions and could be edited down.
Mike, I don't think the correlation between LDL and DunedinPace is real. The reason is that the correlation that you've calculated is skewed by one data point - the worst DunedinPace number from taking nicotinic acid, which also lowered LDL. So this data point is an outlier. Nicotinic acid not only lowers LDL but has many other effects on the body and therefore may impact DunedinPace via those other effects rather than LDL.
To test if this might be the case, you can remove the DunedinPace data point when you took nicotinic acid, rerun the correlation and see if the correlation is still significant. By eyeballing the data points on your chart, if you remove that data point, it looks to me that the correlation is no longer significant. But I haven't run the numbers so it's just a guess.
Also, the graph that you presented about LDL vs CVD mortality. Yes, the researchers corrected a lot of health conditions. But it's very difficult to remove ALL confounders, so it's possible that some confounders remain at low LDL levels which APPEAR to be associated with higher CVD risk. I'm doubtful that very low LDL levels actually increase CVD risk (i.e. causal), because I can't think of any mechanism in which that can happen, and also when overwhelming evidence points to the opposite, i.e. the lower the LDL, the lower the CVD risk (all else being equal).
It might not be real, and the only way to know is to do the experiment! We'll see how it plays out in future tests, as the goal is to increase LDL by a relatively small amount.
Also, I worry that you are over optimising for 2nd tier biomarkers which have lower specificity and selectivity. For example you prefer to optimise fasting glucose over fasting insulin, LDL cholesterol over APOb.
At the margins (as you already close to optimising these biomarkers) this probably makes all the difference.
For example, higher LDL may be indicative of youth (DunidinPACE) via reverse causation but you don't observe this trend with apoB (a superior CBD biomarker)
Do you have your own website/RUclips channel?
I have no idea about statistics so this might be very wrong but isn't it flawed to say that a LDL of 120 is optimal when adjusting for everything including heart diseases? Isn't it basically just saying that 120 is optimal if you are lucky and don't die from heart disease (that might be caused by high LDL)?
@@frankfurtgermany2512 It's so nice of you to ask. But I don't have my own website or RUclips channel as I'm still constantly learning, including from various biohackers such as Siim, Mike, Joe Cohen, etc.
Everyone is constantly talking about biomarkers, lab tests, etc. but i’ve noticed there are no guidelines with “optimal” ranges. It would be very helpful if someone can make a pdf of the most pertinent tests with the optimal ranges discussed in podcasts such as these.
An "optimal range" would be that of a healthy person, say, age 20.
@@willnitschke Ok you can say that but what are those ranges? When you get your blood drawn in a lab the only thing you see is “within normal range” regardless of your age.
@dr.proteomix1257 your question was about what were the guidelines for the optimal ranges not how to retrieve them from the labs.
@@willnitschke I know they (the speakers) split it into age ranges, but there are no solid lab ranges per age range. For example, when you get your LDL-C done the labs only say whether it is normal or elevated; there is no context. These health experts should provide those optimal ranges instead of assuming we already know them.
Supposed optimal ranges are based on an extremely unhealthy population \where 'healthy' is often just relatively less unhealthy. So, we don't know if they apply to anyone following an actual fully optimal diet and lifestyle. For example, there is almost no data on those following those following a diet that is whole foods, organic, LCHF, nutrient-dense, animal-based, nose-to-tail, and pasture-raised; while exercising outside, grounding, getting regular sunlight, heat and cold exposure, doing stress reduction, etc; not to mention while living in a society that is a culture of trust, low inequality, low poverty, and great public health policies. We probably barely have a concept of what 'optimal' might mean.
I just had 2 double cheeseburgers while listening to this.
That's sacrilege.
I love sardines too,but there's no fresh here, and the canned food worries me a bit, I don't think that does any good long-term
I always worry about canned anything. Industrially processed foods, for example, on average are higher deuterium.
He does take canned I think the brand is crown prince sardines you can dinde them in Iherb
It suprised me how much minutes the guest spent justifying not doing 80kcals of walking / exercise daily to add the whey
Hmmm.. I was a raw food vegan years back my body was breaking down so I went vegetarian with no processed foods but I still never had good health. I was doing this for a total of 8 years.. went carnivore and I noticed improvements right away. My health only improves with the carnivore diet. So.. while I appreciate your guests information I think I will stick with what's working 100% for me. (Carnivore)❤
😊👍👍👍👍
Everyone is different.....Some people still need animal protein... some don't...
High polyphenol EVOO is essentially concentrated high quality olives. Very minimally processed. The idea that a whole food must be superior to all processed food can be a trap. Might as well forego all drugs and supplementation.
Dr Mike confuses age associated blood biomarkers as a measure of biological age. It’s a measure of health, not age
In the video I say that even if one doesn't buy the cutesy measures of biological age, we can look at each individual biomarker and attempt to optimize them towards youth and health. For example, we all know that glucose and hsCRP should on the low side, as they both increase during aging, and outside of the BA clocks, I'm also attempting to optimize each biomarker like that.
Mediterranean places if you actually lived there they eat a lot of red meat.
See the article "Blue Zones Dietary Myth".
Centenarians should live somewhere. Maybe they look for each other.
Nice pushing back on the Mediterranean diet. What ever the reason it works. You can go off the deep in with this. Doesn’t sound like he experiments that much. A couple months isn’t going wreck your body
In Alzheimer's treatment research, two of the most effective diets are keto-Mediterranean and keto-Paleo, or really any healthy version of keto.
Ab 18h
He's eating a high vitamin A diet. Watch out for your liver
LOL "lots of fruits and vegetables and seeds, less red meat". I eat ALL red meat. Zero vegetables, zero nuts and seeds. Athlete in perfect health, 40s.
Well, do you measure at least a fraction of what Dr Lustgarten measures to buttress your "perfect health" claims?
That is a great diet for eg Peterson’s daughter ie the ultimate elimination diet for people with heath/gut issues.
Everything in life is risk vs benefit and eg berries, dark leafy green veggies worth it for me.
@@LVArturs how you feel is generally more important than any of the measurements. Nutrition and health science is extremely soft - we can’t make great predictions with given data (unlike, physics or chemistry, where we can make precise and accurate predictions).
@@SuitedPuphow you feel is also an extremely poor marker, people have a cornucopia of cognitive biases, emotional states change, there's a strong aversion to change etc. All of that impacts attempts at self-assessment of one's physical state.
I repeatedly mention in the video that's what works for me, but I'm open to other ways of achieving optimal health, with the only caveat to track objective biomarkers.