Michael, because you have been optimizing for so long it seems more and more difficult for you to move the needle. The added complexity is nutrient interactions versus reductionist approach of looking at them in isolation. I look forward to the day when AI, genetic testing, stool analysis help us to get optimal diet quickly
I notice your diet is absent of kale and red cabbage, 2 foods I was under the impression are especially healthy. I'm curious and wonder if you wouldn't mind commenting on why? Subbing kale for carrots for example might be a good way to get beta-carotene without the -4 score of carrots. High in vitamin K and low in oxalates as well. "If you’re watching your intake of oxalates, kale and bok choy are nutrient-rich greens with just 2 milligrams and 1 milligram of oxalates per cup, respectively." And I heard or read somewhere that red cabbage has certain unique benefits for microbiome health. Apologies if you've addressed these foods in other videos i haven't seen yet!
Sure @YesPlease1. Kale doesn't taste good (to me) in any form (raw, boiled, mixed, etc), but instead, I get an abundance of Vitamin K from ~420g of collard greens/d. Similarly, while I like red cabbage, I get most of my reds from 330g of beets and 210g of red bell pepper/d.
Mike, great video! Thanks Love your diet. Do you use collard greens rather than spinach because of oxalates? I want to use beets but they scare me - the mess. I worry about staining my teeth as well. 😋
Thanks Steve. Yep, that's the exact switch that I made a while back I hear you on tooth staining-I'm got some whitening strips that I keep postponing to use For me, the benefits of beets far outweigh tooth staining...
Hi Michael. Cocoa has pros and cons ( cadmium and oxalates ), but I read epicatechin is the only known food nutrient capable of increasing follistatin. In a study epicatechin increased the follistatin/myostatin by 49% and helped increase grip strength in elderly people: "Cacao flavonoid (-)-epicatechin inhibits myostatin and strengthens muscles" That sounds really interesting, it's one of the things that make me continue to take cocoa powder.
Hi @Battery-kf4vu, imo the best way to assess whether cocoa is good or bad is with biomarker testing. In my data, there's no evidence that 3g/d is a net negative, but potentially higher intakes may not be ideal, which is unfortunate, as I enjoy its taste.
in the ancient inka culture, they the runners = messengers, running uphill/downhill fr long distances. They all had a small pouch of cacao with them. t is known since long that chocolate enhances contractility even in the short term. For me so much, that cramps occur much quicker, and in earlier years when i was not caring for my lumbar condition, it triggered even lumbalgia. Now I take it regularly before the gym (raw powder + hazelnut + coconut oil + oliveoil + black pepper => finely grounded into a paste)
@@conqueragingordietrying123 maybe you should add a week of no oxalate food. This is the only way you can test / know if you have an oxalate problem.. if you get any oxalate dumping symptoms in this week your body accumulated oxalate without you knowing (because your diet has a lot of oxalates)
Great video again, Michael! Try taking Biosil (in the blue and white bottle)! I have used it for years to get my choline, even though it is for skin health. My skin is good too, and it helped grow my hair. It will make you look even younger!
Great video Michael. Thanks! I would love to have a better understanding of how you eat. Maybe one day you'll make a video explaining your recipes, for example how is it that you consume raw beets? What time of day you eat? Your shake routine if one exists? Raw/cooked ratios, etc'. Also I wonder about the high water melon consumption - is it due to citrulline and the role it plays in muscle? In addition, I am really curious as to the protein values - is this what chronometer is telling you? Have you double checked? Looking at your nutrition elements I t is hard to see where all this protein is coming from. I am also trying to increase my protein intake but as I eat mostly raw and hardly any meat or fish (once to twice a week) I struggle with getting enough protein.
Thanks @etielahat9414! I post daily diet, including recipe data on Patreon, which may be of interest Raw beets are in a daily smoothie with frozen strawberries, fresh parsley, cinnamon, ginger, or vanilla bean, and 20 oz water The eating window varies, but about half the week is < 3PM, and the other half by 1PM Watermelon is there for lycopene (but so is tomato), plus it's satiating Yep on protein, lots of foods have it. I get about 25g/d from sardines, so that might be the differentiating factor
It is clear that you have your Hashimoto's under control. What are the main dietary factors involved with this? Maybe an episode about Hashimoto's and lifestyle might be a good idea? Thanks.
Thank you very much for talking in deep about your Nutrition. May I ask you if you use your beets in cooked form...or just as I do it just raw cut in little pieces? ...i put the beets raw with other greens in my Vitamix. Thank you and greetings from Andreas in Alsace /France
Hi @Viertelfranzose, and thanks. Raw, organic, unpeeled beets in a daily smoothie with fresh parsley (60g/d), frozen strawberries (13 oz/d), and either ginger, cinnamon, or vanilla beans for taste.
Hi @caulfieldmj, sure, 2x/week (Monday, Friday), 90 minutes/session, full-body (i.e. compound movements), with a mix of weights, calisthenics, mobility and flexibility-based exercises
Super interesting as usual... btw here's a question i've read a study saying mushroom intake makes people smell better... well you eat almost 300g of mushroom a day for a long period... did u notice this? anyone telling you that? if u can get someone to smell u and tell us what they said would be cool 😅
Thanks @ATT935, ha, I wish that were true-I have to wash my armpits every day, so it's likely not true. Or, if I didn't include mushrooms, maybe BO would be worse?
oof... disappointing... not sure tho... the study was a study on a mushroom supplement so is not surprising it doesn't work but thanks! @@conqueragingordietrying123
On Serratia marcescens, some more suggestions: - throw away your toothbrush - try colgate instead of crest - autoclave your silverware and dishes - replace dishwasher - mineral water??? Oh, and rinse x3-4 after brushing, but you probably already do this because of the fluoride. And there may be advantages to brushing before bed rather than after waking. Flossers are handy to pick after each meal.
Thanks @darrenparis8314, but I don't think it's any of those variables. If it was, Serratia would be present in every test, as I haven't changed any of those conditions...
thank you for your reply. The most common pickles found in grocery stores, quick are not fermented because they use an acid, such as vinegar, in their pickling brine. Lacto-fermented pickles, however, are fermented because they follow the lactic acid fermentation method, which only uses water and salt in its brine@@conqueragingordietrying123
Thanks @roots2buds! Raw (organic, mostly skin-on) beets are in a daily smoothie with frozen strawberries, fresh parsley, cinnamon, ginger, or vanilla bean, and 20 oz water I do try to restrict meal timing: about half the week is < 3PM, and the other half by 1PM, but this approach is more to improve sleep quality (to minimize nighttime bathroom trips), less for the biomarkers
@@conqueragingordietrying123 So you put them in a smoothie raw or cook them first? I'm generally at 10am-6pm food consumer, but I may try to push my window earlier. As long as I keep my workouts (mostly running) and bed/wake times (9:30pm-5:30-6:00am) consistent, I sleep pretty well.
As far as I know, beets must be a little bit thermally processed, not raw, to make nitrates and other nutrients bioavailable. Maybe you just take a lot to overcome this, or blender heats it a bit?
@@Nof1LongevityQuest Raw, not cooked-I'm not a fan of their taste and texture when cooked Gotcha on the eating window-it doesn't have to be earlier for everyone, that's what works for me...
At what age did you start serious and at what age you started measuring your stats? If you only had to take 2 telomere lengthening supplements, what would they be?
Hi @Gian-ni, I started tracking blood biomarkers in 2008, but ramped it up to more often, and with diet tracking in 2015 Good question about TL-leanness may be #1, and then supplements that can reduce oxidative stress 2nd (GlyNAC, for ex)
I always enjoy your videos and use some of it to tweak my own regimen. Of those you eat quite I bit of I think beets, parsley, peanuts, almonds and a few others are high oxalate as well.
Hi Michael, do you have a video on how did you get. 2076 calorie for you? Is it already 20% calorie deficit or normal? I was astonished about the details you for the food regarding grams, calorie, macro and micro nutrients. It such a work of a genius.
Thanks @markpelayo! I've been slowly cutting calories since a relatively high average intake around ~2800 since 2015, so it's closer to 25%CR. The goal has been to get lean slowly, as I'd expect to be able to maintain that better long-term, rather than a quick cut, which has been harder to maintain in the past, at least for me. I have a video in mind to detail this process, maybe sooner vs later!
@@conqueragingordietrying123 As I guess you are doing CR, though I'm not sure of the percentage I learned from other longevity researcher the 20% is the starting point.. I'm excited for that video process sir 😊 because I am having problem to get my exact calorie recommended per day because I don't know which formula to use.
Hey @HopeItStixStudios, when it comes to peptides (and any injection or supplement), my initial thought is, which biomarkers or organ systems will be optimized, if at all? Then, regular blood testing should be a part of the approach, to see if peptides (or any intervention) is net negative, neutral, or a positive in terms of impacting biomarkers of many organ systems.
Hi, do you have ever tested your B vitamins level? because I see that you assume b vitamins from food like sardins that was cook and from what I know heat destroy b vitamins, also vegetables do you consume raw?(like collard greens)
Hi @UniCatt-hc5dz, I haven't, but that might be useful for fixing the homocysteine problem. Carrots and red bell peppers are always raw, mushrooms are a mix of raw + cooked, and the rest of the veg are cooked, including collards
I'm curious what you think of cinnamon? I have started adding 10 grams of it into my morning oat meal and I love it, gets a few extra grams of fiber in also. Have you noticed any drawbacks or benifits?
Hey @hopeforescape884, cinnamon (Ceylon sticks, then ground at home) are in the approach, but not much-as shown in the video, < 1g average/d. That's because they currently have a -5 correlative score with 26 biomarkers, so I aim for the lower end of my intake range. I'm not sure about higher amounts-the best way to know would be to blood test and see if anything changes...
I look forward to your presentations Michael - I had my homocysteine tested recently - 7.7 umol/L, is this good? Discovered also last month I'm MTHFR compound heterozygous.
Making that video is on the to-do list-not less than 30 ng/mL, based on the meta-analyses linked here: michaellustgarten.com/tag/vitamin-d/ Above 30 ng/mL is very debatable in terms of what's optimal...
Did you consider trying out inclusion of cod liver (not oil, just cod livers themselves), of course from wild-caught? Here in PL, along with organic yolks, it's my 2nd natural concentrated vitamin bomb. You would surely have different brands there, but for reference I'm mostly using the Riga Gold.
@@conqueragingordietrying123 Good question. It's more that my assumption is it should improve multiple markers, without necessarily any specific ones in my mind, and the experiment would hopefully confirm the assumption. Can't see a better, more nutrient dense and evolutionarily consistent food to try out. In general whatever gets most positively impacted by DHA/EPA and fat soluble vitamins. What comes to mind is the basic comparison in short vid by Dr Berg "Sardines vs Cod Liver: Which is Better for You?"
@@EkilRevolution It's not something I do, but I know a good Indian cook. She told me that the secret is to fry spices If one did it , I suppose they could limit the frying to one tablespoon of butter, ghee, olive oil etc . . . to fry the spices
have u ever considered to add purple sweet potatoes to ur diet? 🤔 as in "copying what the okinawans do"? or maybe purple carrots - they seem to be similar in nutrients and possibly easier to source (at least where im from 😛) tho admittedly not sure what u could kick out to make room for them 😅 normal carrots r in there for the beta-carotene so thats not an option, but maybe the oranges (and to keep in thy flavonoids from the oranges, do (a lot) of orange zest 😁probably u can buy that in america in bulk) overall ur diet doesnt seem to be anthocyanin-rich so that could possibly be an upgrade 🤔 beets color comes from betalains apparently, which rnt a anthocynine so yea, maybe a worthwhile consideration
Yes, many-fisetin, fiber, vitamin C. I reduced their intake for Test #6 in 2024, but the blood test data was worse, not better. Frozen, organic, a mix of blended and not
Hey, awesome work! But I believe you should do a correction for the p-value given how many experiments you're doing (n_experiments = n_variables, that is, number of foods you're testing). Multiple hypothesis testing usually employs various methodologies (in bioinformatics it's often FDR: False Discovery Rate), the simplest one being Bonferroni correction (where you divide p-value by the number of experimments / tests you're doing). In that case, I'm afraid p-value wouldn't be as significant... Still useful info though, looking forward to your updates w.r.t. garlic
Thanks @agy3504. I'm very familiar with FDRs (published many papers using them, see Pubmed), and while they're appropriate for observational studies that don't have intervention arms, from my experience, they can exclude potentially meaningful correlations. With that in mind, for a p-value < 0.05, if there are 10 nominally significant correlations, I try to follow them all to potentially improve a given biomarker. That approach assumes that each biomarker has many inputs (both positive and negative)-if an FDR approach was used, there would be less "significant" inputs (if any!), which may lead to a lesser impact on biomarkers. If others see this as a weakness in my approach, they're free to include FDR in their own correlations. However, in support of my approach, 19.5y is my best data yet (31 tests). Would I have gotten there faster with regular use of FDRs? I'm not sure...
What about the methods of cooking you use? Since the grilling / roasting / frying foods lead to the formation of acrylamide as a result of a Maillard reaction.
For what it's worth, I think brown lentils taste good with dried red bell pepper on top. Not sure what variety you tried, but the brown ones taste better than black in my book.
Hi i see that you eat fish daily, have you done heavy metals test? because also if are a smaller fish it can contain some amount. or do you know that they don't contain any? thanks for reply
Could higher LDL be associated with lower epigenetic age readouts because rapamycin increases cholesterol and also lowers epigenetic age? (And some people testing are taking rapamycin and possibly also more saturated fat in diet? Rapamycin is protective against higher fat diets.)
I'm not sure that rapa reduces DunedinPACE-is there published data? Also, is there data that rapa increases LDL within the low side of the range (60-->90)? That would be specific to my case...
Is it possible that creatine trends up with age not causitively but because kidney function decreases? Ive heard it suggested for stubborn homocysteine that supplementing with creatine monohydrate can help, especially for plant based folk.
That creatinine increases during aging is exactly why it's used to estimate kidney function, i.e. eGFR When supplementing with creatine, that can increase plasma creatinine, which could kidney function look aged. Within that context, I'd recommend testing Cystatin C
This is fascinating. Sardines provide a lot of vitamin D and a ton of B12; I assume you include this resource in you thinking about supplementation. Cheers.
@@conqueragingordietrying123Black lentils are small and round. They aren't as mushy as other lentil types. I'm OK with all lentils, but once I tried black, I bought a 25# bag.
I love black lentils, also called beluga lentils. They do taste different - like a lot of foods with anthocyanins, e.g., black rice. I used to make a stew with them that had similar ingredients as beef stew - potatoes, onions, garlic, marjoram, black pepper. I really miss it - I'm now 'allergic to everything' and can't tolerate legumes.😥 - one caveat - it is necessary to carefully pick over lentils to make sure there aren't any small rocks
I can only say about *potential benefit*, as they're a part of an approach that has mostly youthful biomarker data.\ I took them out for a few tests a while ago, replacing them with orange sweet potato, but the biomarker data wasn't as good, so I added the carrots back in. Plus, I like the taste and texture, and are satiating
It's the lentil texture, which is different from chickpeas, which is ok Ha, my cooked mix (collard-tomato) is close-to Indian curry style, with coconut butter (not the milk, though), turmeric, black pepper, salt, and occasionally, Serrano pepper
Good catch, @LVArturs. Cronometer doesn't have choline data for the sardined that I enter, but if it did, I'd be above the RDA, but not by much. I've experimented with eggs in the diet to increase choline, and that's a potential option for future tests.
Aren't you worried about heavy metals from sardines? Also, their BCAA content and methionine content is high per total grams protein. That would contribute to insulin insensitivity and elevate mTOR activation, respectively. Do you take rapamycin?
Rather than worry, I let the biomarkers dictate whether I'm close to health or not. If heavy metals were an issue, which biomarkers would you expect to be impacted?
@@conqueragingordietrying123 if you have blood data on arsenic levels, that could inform risk. This research found for blood levels above 8ug/L of arsenic there was significantly increased oxidative stress - elevated malondialdehyde (P
You mentioned it briefly, that you reduced B12... it is now at 600ug, any particular reason? because as i remember, in that area or around 800 there was a threshold effect for homocysteine-
Yep, because B12 is significantly correlated with more biomarkers going in the wrong direction than right (in my data). So I was trying to get some homocysteine-lowering effect without messing up other biomarkers
@@conqueragingordietrying123 regarding homocysteine... unfortunately it is also my biggest construction site... What I saw from your experience, and mine rather similar, I get more and more the impresssion that the usual interaction chart of the methionine/methylation cycle is kind of incomplete. Maybe it is leucin, or isoleucin, through mtor, which downregulates the activity of the involved enzymes. You have the possibility to check the influence of individual amino acids. Does Iollo also measure SAMe ?
What are your top main sources of vit K currently? I just cut in half my main source (parsley) to lower oxalates, but that also cut in half my vit K intake so I'm looking for good sources
Collard greens (~420g/d), 60g/d fresh parsley I wouldn't worry about the oxalate content of these 2 greens, I get far more oxalate from other sources (beets, carrots, for example)
@conqueragingordietrying1797 Unfortunately, my parsley is in a dried form, which seems to drastically increase the oxalate/vitamin K ratio. 718mg/815ug (for 60g dried parsley). I guess I finally found the downside of dried parsley, which offered the convenience of not needing to shop regularly. Collard greens seem like a great alternative as well. Do you grow your parsley in your garden?
@@conqueragingordietrying123 u don't like the taste or how they feel in the gut? bc they give me weird feeling in gut, so im going to try the gundry strat of pressure cooking them...
Ok, Mike, I think I speak for most on here…..what we really want to know is how much Nutella you can eat without changing your biomarkers…..how high can you really go?
Ha David, unfortunately I have competitive eater DNA, so probably a couple of jars of Nutella. But, that's terrible for my mental and physical health, so I try my best to minimize junk food, with good success over the past 3y. Unfortunately, I'm a junk food-aholic, so I have to be very careful in terms of how often and how much for stuff like Nutella.
How much whole flaxseed do you eat? You may not absorb many calories (or omega-3) from whole flaxseed as they tend to just go right through the digestive tract.
Yep, 3x-more important are gut bacterial metabolites in plasma, as that's a reflection of what they're doing, rather than who's there. Many included in the iollo metabolomic kit
Thanks @jackbuaer3828. Can you please post some papers showing that magnesium binds to oxalate, thereby limiting oxalate absorption? Is it any 2+ ion (calcium, magnesium, etc)?
@@conqueragingordietrying123 There are lots of papers on this. Too many to list., but some examples are below. Riley JM, Kim H, Averch TD, Kim HJ. Effect of magnesium on calcium and oxalate ion binding. J Endourol. 2013 Dec. Zimmermann DJ, Voss S, von Unruh GE, Hesse A. Importance of magnesium in absorption and excretion of oxalate. Urol Int. 2005; Liebman M, Costa G. Effects of calcium and magnesium on urinary oxalate excretion after oxalate loads. J Urol. 2000 May
@@conqueragingordietrying123 I posted some but youtube did not like ithe post even though I did not include http links. There are a bunch of papers. Just google magnesium. oxalate, absorption.
Let me try again. "The results show that magnesium administration decreases the oxalate absorption, when magnesium is taken together with oxalate. However, magnesium administration does not decrease the oxalate absorption, when magnesium and oxalate intake differ by 12 h." Zimmermann DJ, Voss S, von Unruh GE, Hesse A. Importance of magnesium in absorption and excretion of oxalate. Urol Int. 2005
60 mg of nicotinic acid raises my NAD, and although 600 mg/d did, too, I had my worst DunedinPACE to date with the higher dose. That story is in these 2 videos: ruclips.net/video/RmiQ0fb_Fug/видео.html ruclips.net/video/SwggBuuamCk/видео.html
just saw the audrey mice test results and the most powerful and central master controller is rapamycin , which is the mtor inhibition . can replicate that by fasting . simplicity works best
Canned sardines are a very good nutritional source, but there are a lot of studies of exceedingly high heavy metals content in them, if eating every day (not just mercury). I can give you links. At least you should test for heavy metals.
i think he does 😂 btw you can excrete heavy metals (and microplastics...) by swetting through sauna and/or exercise also there some supps like tumeric, sulforophran and NAC which also promotes detoxification
You can sweat out microplastics? good to know. Microplastics are the reason I stopped eating sardines. I hope ML removes the guts; most of microplastics in fish are found in the gills, followed by the digestive tract, then the liver. I tried to offer my cat sardine guts and he refused them.@@joshuaeisenberger4975
@@maestroharmony343how are sardines high in metals? They're small fish low in the food chain, they're supposed to be relatively clean, at least comparing with most other fish (maybe farmed might be better).
Parmesan cheese 1x/week, 0.9 average/d, yep Unfortunately in my data, dairy SFAs may not be good for biomarkers (full-fat yogurt, too), so I have to limit/be careful with intake amounts
Longevity enthusiasts and you are all only obsessed with intrinsic ageing to say think that you are somehow younger, just like all the old folks going on podcasts saying the same. But you are neglecting extrinsic ageing, physical appearance, and sexual attractiveness. You look just as old, if not older, than your chronological age, and no one in 20-30s would find you sexually attractive or even just handsome over actual 20-30 year olds; same goes for all the 50-70 year old researchers and longevity enthusiasts. It's perhaps as important for how if not all species prioritise appearance characteristics for mating selection, and why long living species can live long to be reproducing at later ages and slower physical deterioration observed. Just using sunblock throughout 20-40s would have greater impact on ageing than suddenly adding dietary interventions in later life. Even Hadza or primate studies indicate intrinsic health especially microbiome diversity is determinant by species and early life, thereby nutritional changes may have little to no impact to overall lifespan unless you wanna kill your gut and do a fecal transplant to force-reboot but even then it's minimal impact. Avoiding processed and junk food and obesity is important still, of course. East Asians are great at priotising physical maintenance when they think of ageing, but caveat that they might care less about diet and get colon cancer or skinny fat type diabetes. And it probably impacts you psychologically way more to actually look young in the mirror, rather than being delusional from all these ageing clock biomarkers. Why not go out somewhere and survey people on how old you actually look?
Interesting, your macro breakdown is almost identical to Bryan Johnson's. The high fat intake seems counterintuitive and has me scratching my head. Isn't fat inflammatory?
Maybe not within the context of high fiber (85-90g/d)? The biomarkers weren't as good with ~115g of total fat/day, so there may be an upper limit (90g?)
it depends on the oil. I have on average 50..56%fat, 25% sat from ghee and coco, and have my lowest inflammation ever. Mostly fat from EVOO, and avocado fruits. Only omega6 PUFA oils are dangerous (canola, soy, walnut) , except sesame, but you should not cook with them at all. And they have to kept in the fridge. If O6 are from unroasted nuts, there is no (big) issue with them. On some days, i cur carbs down to 5%, and iincrease fat even more. However, the metabolism has to be adapted to that. I take taurine to help the mitochondria
Yes, I did a breakdown of the blueprint diet and when you include the supplements of blueprint both approaches are similar. There are some differences but that would be expected with diets tailored to individuals.
I thought that your whole fat yogurt (increased saturated fat) gave you negative results compared to low fat yogurt in the past. I guess that you're doing a retry with increased saturated fat.
It did, but yogurt is totally out for now (even low-fat), to have some calories for the other additions (more garlic, sprouts, for ex.) It may be a dairy SFA issue (cheese, too), whereas coconut butter was higher for this test (25 vs 19g) and test results were not worse, but better.
@@conqueragingordietrying123 I also seem to recall that you thought that there was some correlative benefit from the yogurt. Maybe it was red blood cell related? If there was a benefit, perhaps you might lose that now? Or maybe it was other commenters that were raising their own correlations in relation to probiotic foods in the comment section of another video.
@@jackbuaer3828 Yep, but higher RBCs within that context came with higher glucose, too. I might add yogurt back in, especially since RBCs aren't as high as earlier tests (4.6 vs 4.8), but will explore other options for a few tests without yogurt. The calories had to come from somewhere to do these experiments...
Ha, I have male pattern baldness, so growing it out wouldn't make me look younger Sardines are in the diet every day, and have stronger net correlations with 26 biomarkers in terms of aging and all-cause mortality, relative to beef and eggs Yogurt was in the approach for a few years, but I took it out 2 tests ago, with no plans to bring it back in (yet)
Timestamps:
0:00 Overview
0:16 Supplements
2:12 Diet (full list)
3:06 Garlic
5:15 Trigonelline (alfalfa sprouts, peas, snow pea shoots, fenugreek seeds, chickpeas)
7:47 Dietary methyl donors (TMG, proline and tryptophan betaine)
14:22 Cheat meals
15:05 Top 10 foods in terms of daily calorie intake
16:07 Macronutrients (protein, fat, carbs, fiber intake)
19:55 Vitamins, minerals
Michael, because you have been optimizing for so long it seems more and more difficult for you to move the needle. The added complexity is nutrient interactions versus reductionist approach of looking at them in isolation. I look forward to the day when AI, genetic testing, stool analysis help us to get optimal diet quickly
Ah, but I recently saw my best PhenoAge data ever (31 tests) with this test, so the needle has moved!
Agree 100% about AI...
This is so cool, so precise and awesome.
Thanks @JoeKickass324, a similar version of this video is coming today! (Test #8 in 2024 Diet, Supplements)
Make a cookbook at some point! Id buy that.
A book with the full approach (and a few recipes) is on the to-do list, hopefully sooner vs later!
I notice your diet is absent of kale and red cabbage, 2 foods I was under the impression are especially healthy. I'm curious and wonder if you wouldn't mind commenting on why?
Subbing kale for carrots for example might be a good way to get beta-carotene without the -4 score of carrots. High in vitamin K and low in oxalates as well.
"If you’re watching your intake of oxalates, kale and bok choy are nutrient-rich greens with just 2 milligrams and 1 milligram of oxalates per cup, respectively."
And I heard or read somewhere that red cabbage has certain unique benefits for microbiome health. Apologies if you've addressed these foods in other videos i haven't seen yet!
Sure @YesPlease1. Kale doesn't taste good (to me) in any form (raw, boiled, mixed, etc), but instead, I get an abundance of Vitamin K from ~420g of collard greens/d.
Similarly, while I like red cabbage, I get most of my reds from 330g of beets and 210g of red bell pepper/d.
Great info Michael. Thanks for sharing and congratulations!
Thanks @berdi4berdi4!
I gotta get your patreon. So many questions
www.patreon.com/MichaelLustgartenPhD
Mike, great video! Thanks
Love your diet. Do you use collard greens rather than spinach because of oxalates?
I want to use beets but they scare me - the mess. I worry about staining my teeth as well. 😋
Thanks Steve. Yep, that's the exact switch that I made a while back
I hear you on tooth staining-I'm got some whitening strips that I keep postponing to use
For me, the benefits of beets far outweigh tooth staining...
@@conqueragingordietrying123- Straw!
I also avoid spinach. What's the reason for why you eat collard greens instead of kale, if I may ask? @@conqueragingordietrying123
@@Mr.Morten Kale tastes terrible in every form to me-raw, boiled, etc...Collards are delicious, in contrast
Hi Michael. Cocoa has pros and cons ( cadmium and oxalates ), but I read epicatechin is the only known food nutrient capable of increasing follistatin. In a study epicatechin increased the follistatin/myostatin by 49% and helped increase grip strength in elderly people:
"Cacao flavonoid (-)-epicatechin inhibits myostatin and strengthens muscles"
That sounds really interesting, it's one of the things that make me continue to take cocoa powder.
Hi @Battery-kf4vu, imo the best way to assess whether cocoa is good or bad is with biomarker testing. In my data, there's no evidence that 3g/d is a net negative, but potentially higher intakes may not be ideal, which is unfortunate, as I enjoy its taste.
in the ancient inka culture, they the runners = messengers, running uphill/downhill fr long distances. They all had a small pouch of cacao with them. t is known since long that chocolate enhances contractility even in the short term.
For me so much, that cramps occur much quicker, and in earlier years when i was not caring for my lumbar condition, it triggered even lumbalgia. Now I take it regularly before the gym (raw powder + hazelnut + coconut oil + oliveoil + black pepper => finely grounded into a paste)
@@conqueragingordietrying123 maybe you should add a week of no oxalate food. This is the only way you can test / know if you have an oxalate problem.. if you get any oxalate dumping symptoms in this week your body accumulated oxalate without you knowing (because your diet has a lot of oxalates)
@@conqueragingordietrying123oxalate dumping ruclips.net/video/SB5YwYjK-q4/видео.htmlsi=AGkICzSNR0FK4a4-
Fermented cocoa powder contains high amounts of PQQ
Great video again, Michael! Try taking Biosil (in the blue and white bottle)! I have used it for years to get my choline, even though it is for skin health. My skin is good too, and it helped grow my hair. It will make you look even younger!
Thanks @jpintero6330. Remember, the goal is to tweak diet to improve homocysteine, if I can, so I'll pass on the Biosil, for now...
Great video Michael. Thanks!
I would love to have a better understanding of how you eat.
Maybe one day you'll make a video explaining your recipes, for example how is it that you consume raw beets? What time of day you eat? Your shake routine if one exists? Raw/cooked ratios, etc'.
Also I wonder about the high water melon consumption - is it due to citrulline and the role it plays in muscle? In addition, I am really curious as to the protein values - is this what chronometer is telling you? Have you double checked? Looking at your nutrition elements I t is hard to see where all this protein is coming from.
I am also trying to increase my protein intake but as I eat mostly raw and hardly any meat or fish (once to twice a week) I struggle with getting enough protein.
Thanks @etielahat9414!
I post daily diet, including recipe data on Patreon, which may be of interest
Raw beets are in a daily smoothie with frozen strawberries, fresh parsley, cinnamon, ginger, or vanilla bean, and 20 oz water
The eating window varies, but about half the week is < 3PM, and the other half by 1PM
Watermelon is there for lycopene (but so is tomato), plus it's satiating
Yep on protein, lots of foods have it. I get about 25g/d from sardines, so that might be the differentiating factor
It is clear that you have your Hashimoto's under control. What are the main dietary factors involved with this? Maybe an episode about Hashimoto's and lifestyle might be a good idea? Thanks.
Consistently measuring thyroid hormones for ever test (7x year) is on the horizon, so I might make that video at some point.
@@conqueragingordietrying123 Great, I'll be looking forward to it.
Thank you very much for talking in deep about your Nutrition. May I ask you if you use your beets in cooked form...or just as I do it just raw cut in little pieces? ...i put the beets raw with other greens in my Vitamix. Thank you and greetings from Andreas in Alsace /France
Hi @Viertelfranzose, and thanks. Raw, organic, unpeeled beets in a daily smoothie with fresh parsley (60g/d), frozen strawberries (13 oz/d), and either ginger, cinnamon, or vanilla beans for taste.
@@conqueragingordietrying123 Thank you very much 👍👍
Hi Michael, do you want to share your exercise schedule 🤔
Hi @caulfieldmj, sure, 2x/week (Monday, Friday), 90 minutes/session, full-body (i.e. compound movements), with a mix of weights, calisthenics, mobility and flexibility-based exercises
❤ video but also great responses, comments, and answers here thanks for sharing 🙏
Thanks @user-xc9sv5hk2d!
Super interesting as usual... btw here's a question i've read a study saying mushroom intake makes people smell better... well you eat almost 300g of mushroom a day for a long period... did u notice this? anyone telling you that? if u can get someone to smell u and tell us what they said would be cool 😅
Thanks @ATT935, ha, I wish that were true-I have to wash my armpits every day, so it's likely not true. Or, if I didn't include mushrooms, maybe BO would be worse?
oof... disappointing... not sure tho... the study was a study on a mushroom supplement so is not surprising it doesn't work but thanks! @@conqueragingordietrying123
On Serratia marcescens, some more suggestions:
- throw away your toothbrush
- try colgate instead of crest
- autoclave your silverware and dishes
- replace dishwasher
- mineral water???
Oh, and rinse x3-4 after brushing, but you probably already do this because of the fluoride. And there may be advantages to brushing before bed rather than after waking. Flossers are handy to pick after each meal.
Thanks @darrenparis8314, but I don't think it's any of those variables. If it was, Serratia would be present in every test, as I haven't changed any of those conditions...
don't see any fermented foods. Any reason why you don't include some in your diet?
Pickles are fermented, are a daily staple
thank you for your reply. The most common pickles found in grocery stores, quick are not fermented because they use an acid, such as vinegar, in their pickling brine. Lacto-fermented pickles, however, are fermented because they follow the lactic acid fermentation method, which only uses water and salt in its brine@@conqueragingordietrying123
Gotcha, thanks@@startingtoday4663, I may make that switch!
do you consume fresh or ground turmeric?
I wish I could say fresh, but nope, ground. For some reason I can tolerate ground, but fresh tastes a bit like soap
Great video! Do you roast your beets or buy them pre-prepped? Also, do you time the eating of these foods to help with blood glucose levels?
Thanks @roots2buds! Raw (organic, mostly skin-on) beets are in a daily smoothie with frozen strawberries, fresh parsley, cinnamon, ginger, or vanilla bean, and 20 oz water
I do try to restrict meal timing: about half the week is < 3PM, and the other half by 1PM, but this approach is more to improve sleep quality (to minimize nighttime bathroom trips), less for the biomarkers
@@conqueragingordietrying123 So you put them in a smoothie raw or cook them first? I'm generally at 10am-6pm food consumer, but I may try to push my window earlier. As long as I keep my workouts (mostly running) and bed/wake times (9:30pm-5:30-6:00am) consistent, I sleep pretty well.
As far as I know, beets must be a little bit thermally processed, not raw, to make nitrates and other nutrients bioavailable. Maybe you just take a lot to overcome this, or blender heats it a bit?
@@Nof1LongevityQuest Raw, not cooked-I'm not a fan of their taste and texture when cooked
Gotcha on the eating window-it doesn't have to be earlier for everyone, that's what works for me...
@@maestroharmony343 Not sure, but I don't heat them
At what age did you start serious and at what age you started measuring your stats?
If you only had to take 2 telomere lengthening supplements, what would they be?
Hi @Gian-ni, I started tracking blood biomarkers in 2008, but ramped it up to more often, and with diet tracking in 2015
Good question about TL-leanness may be #1, and then supplements that can reduce oxidative stress 2nd (GlyNAC, for ex)
17:30 what a stoobiD idea in otherwise great protocol
great stuff , interesting,experiments
Thanks @barrie888!
I always enjoy your videos and use some of it to tweak my own regimen.
Of those you eat quite I bit of I think beets, parsley, peanuts, almonds and a few others are high oxalate as well.
Thanks @rwh4114. Calcium intake is currently 2x oxalate, and kidney function biomarkers are youthful, so I'm not too worried about oxalate atm
@@conqueragingordietrying123 You could check your microbiome and see if you have Oxalobacter formigenes as well.
Hi Michael, do you have a video on how did you get. 2076 calorie for you? Is it already 20% calorie deficit or normal?
I was astonished about the details you for the food regarding grams, calorie, macro and micro nutrients. It such a work of a genius.
Thanks @markpelayo! I've been slowly cutting calories since a relatively high average intake around ~2800 since 2015, so it's closer to 25%CR.
The goal has been to get lean slowly, as I'd expect to be able to maintain that better long-term, rather than a quick cut, which has been harder to maintain in the past, at least for me.
I have a video in mind to detail this process, maybe sooner vs later!
@@conqueragingordietrying123 As I guess you are doing CR, though I'm not sure of the percentage I learned from other longevity researcher the 20% is the starting point..
I'm excited for that video process sir 😊 because I am having problem to get my exact calorie recommended per day because I don't know which formula to use.
What do you think about peptides or just strait NAD, glutathione, and Glynac injections? Thank you I want to join your patreon.
Hey @HopeItStixStudios, when it comes to peptides (and any injection or supplement), my initial thought is, which biomarkers or organ systems will be optimized, if at all?
Then, regular blood testing should be a part of the approach, to see if peptides (or any intervention) is net negative, neutral, or a positive in terms of impacting biomarkers of many organ systems.
Hi, do you have ever tested your B vitamins level? because I see that you assume b vitamins from food like sardins that was cook and from what I know heat destroy b vitamins, also vegetables do you consume raw?(like collard greens)
Hi @UniCatt-hc5dz, I haven't, but that might be useful for fixing the homocysteine problem. Carrots and red bell peppers are always raw, mushrooms are a mix of raw + cooked, and the rest of the veg are cooked, including collards
I'm curious what you think of cinnamon? I have started adding 10 grams of it into my morning oat meal and I love it, gets a few extra grams of fiber in also.
Have you noticed any drawbacks or benifits?
Hey @hopeforescape884, cinnamon (Ceylon sticks, then ground at home) are in the approach, but not much-as shown in the video, < 1g average/d. That's because they currently have a -5 correlative score with 26 biomarkers, so I aim for the lower end of my intake range.
I'm not sure about higher amounts-the best way to know would be to blood test and see if anything changes...
@@conqueragingordietrying123 Thanks for the switf reply!
I look forward to your presentations Michael - I had my homocysteine tested recently - 7.7 umol/L, is this good?
Discovered also last month I'm MTHFR compound heterozygous.
Thanks @Droidzi. 7.7 is good news for homocysteine!
Hi, do you know if there are an optimal vitamin d level in blood? because from what we know if something brings benefits, it is not always better
Making that video is on the to-do list-not less than 30 ng/mL, based on the meta-analyses linked here:
michaellustgarten.com/tag/vitamin-d/
Above 30 ng/mL is very debatable in terms of what's optimal...
Did you consider trying out inclusion of cod liver (not oil, just cod livers themselves), of course from wild-caught?
Here in PL, along with organic yolks, it's my 2nd natural concentrated vitamin bomb. You would surely have different brands there, but for reference I'm mostly using the Riga Gold.
Not yet @Peace_Guard. Which of my biomarkers would you expect it to improve?
@@conqueragingordietrying123 Good question. It's more that my assumption is it should improve multiple markers, without necessarily any specific ones in my mind, and the experiment would hopefully confirm the assumption.
Can't see a better, more nutrient dense and evolutionarily consistent food to try out.
In general whatever gets most positively impacted by DHA/EPA and fat soluble vitamins.
What comes to mind is the basic comparison in short vid by Dr Berg "Sardines vs Cod Liver: Which is Better for You?"
Great video as always. Is there a gut test available to Canadians that can test for Akkermansia muciniphila and Eubacterium hallii?
Thanks @mc0000. I'm not sure about which company, but I'd be shocked if they don't ship microbiome kits to Canada.
Indian style lentils are decent. The secret nay be in frying spices beforehand, though frying is not healthful.
frying is very bad
@@EkilRevolution It's not something I do, but I know a good Indian cook. She told me that the secret is to fry spices If one did it , I suppose they could limit the frying to one tablespoon of butter, ghee, olive oil etc . . . to fry the spices
have u ever considered to add purple sweet potatoes to ur diet? 🤔
as in "copying what the okinawans do"?
or maybe purple carrots - they seem to be similar in nutrients and possibly easier to source (at least where im from 😛)
tho admittedly not sure what u could kick out to make room for them 😅 normal carrots r in there for the beta-carotene so thats not an option, but maybe the oranges (and to keep in thy flavonoids from the oranges, do (a lot) of orange zest 😁probably u can buy that in america in bulk)
overall ur diet doesnt seem to be anthocyanin-rich so that could possibly be an upgrade 🤔 beets color comes from betalains apparently, which rnt a anthocynine
so yea, maybe a worthwhile consideration
Not in a long time-adding some purple potatoes is a definite possibility, as I've since removed oranges, replacing them with more chickpeas, though.
Do you have all the strawberries because of a phytonutrient in it? You have them frozen, how are you thawing them, unless you're just...blending them?
Yes, many-fisetin, fiber, vitamin C. I reduced their intake for Test #6 in 2024, but the blood test data was worse, not better. Frozen, organic, a mix of blended and not
This is great result! Questions ; are you still on low dose niacin for nad production?
Thanks @nbtc539. Do you mean now, in preparation for the April 29th test?
@@conqueragingordietrying123yes! I was curious because I’m on low dose niacin but the supplement seems to make me anxious
Hey, awesome work! But I believe you should do a correction for the p-value given how many experiments you're doing (n_experiments = n_variables, that is, number of foods you're testing). Multiple hypothesis testing usually employs various methodologies (in bioinformatics it's often FDR: False Discovery Rate), the simplest one being Bonferroni correction (where you divide p-value by the number of experimments / tests you're doing). In that case, I'm afraid p-value wouldn't be as significant... Still useful info though, looking forward to your updates w.r.t. garlic
Thanks @agy3504. I'm very familiar with FDRs (published many papers using them, see Pubmed), and while they're appropriate for observational studies that don't have intervention arms, from my experience, they can exclude potentially meaningful correlations.
With that in mind, for a p-value < 0.05, if there are 10 nominally significant correlations, I try to follow them all to potentially improve a given biomarker. That approach assumes that each biomarker has many inputs (both positive and negative)-if an FDR approach was used, there would be less "significant" inputs (if any!), which may lead to a lesser impact on biomarkers.
If others see this as a weakness in my approach, they're free to include FDR in their own correlations. However, in support of my approach, 19.5y is my best data yet (31 tests). Would I have gotten there faster with regular use of FDRs? I'm not sure...
What about the methods of cooking you use? Since the grilling / roasting / frying foods lead to the formation of acrylamide as a result of a Maillard reaction.
Yep, 100% agree. Almost never on broiling, frying, but a boiled mix every day.
For what it's worth, I think brown lentils taste good with dried red bell pepper on top. Not sure what variety you tried, but the brown ones taste better than black in my book.
That's ok, no worries, we don't have to all like the same foods! Orange lentils this time, brown in the past
good vid
Thanks @EkilRevolution!
Hi i see that you eat fish daily, have you done heavy metals test? because also if are a smaller fish it can contain some amount. or do you know that they don't contain any? thanks for reply
Hi @PaulRigoni, not yet on the heavy metals test. There's no current pattern in the biomarkers for heavy metal-toxicity, though.
Why no grass fed ruminant meat for more Creatine? Could help with the homocysteine couldn’t it?
Perhaps, especially since a higher protein intake is significantly correlated with lower homocysteine in my data
Could higher LDL be associated with lower epigenetic age readouts because rapamycin increases cholesterol and also lowers epigenetic age?
(And some people testing are taking rapamycin and possibly also more saturated fat in diet? Rapamycin is protective against higher fat diets.)
I'm not sure that rapa reduces DunedinPACE-is there published data? Also, is there data that rapa increases LDL within the low side of the range (60-->90)? That would be specific to my case...
What blood tests should I inquire about with my doctor to monitor my health and aging? Are there certain panels that I should request?
At a minimum, the standard chemistry panel, CBC + hsCRP, which would allow you to calculate PhenoAge
Is it possible that creatine trends up with age not causitively but because kidney function decreases? Ive heard it suggested for stubborn homocysteine that supplementing with creatine monohydrate can help, especially for plant based folk.
That creatinine increases during aging is exactly why it's used to estimate kidney function, i.e. eGFR
When supplementing with creatine, that can increase plasma creatinine, which could kidney function look aged. Within that context, I'd recommend testing Cystatin C
What is the amount of,protein/day from these foods ?
Total daily protein intake, including those foods, is 97g/d
This is fascinating. Sardines provide a lot of vitamin D and a ton of B12; I assume you include this resource in you thinking about supplementation. Cheers.
Yep, but I still include Vitamin D and 12 as supplements, as intake may not be enough
I found that black lentils taste much better than the other varieties.
I'm not sure it's a color issue , but the taste + texture, which would be independent of color...
@@conqueragingordietrying123...what? Tunnel vision
@@conqueragingordietrying123Black lentils are small and round. They aren't as mushy as other lentil types. I'm OK with all lentils, but once I tried black, I bought a 25# bag.
At least in my case, red lentils tasting much better. I dont like the other ones.
I love black lentils, also called beluga lentils. They do taste different - like a lot of foods with anthocyanins, e.g., black rice. I used to make a stew with them that had similar ingredients as beef stew - potatoes, onions, garlic, marjoram, black pepper. I really miss it - I'm now 'allergic to everything' and can't tolerate legumes.😥 - one caveat - it is necessary to carefully pick over lentils to make sure there aren't any small rocks
Do you have any comment on the benefit of carrots?
I can only say about *potential benefit*, as they're a part of an approach that has mostly youthful biomarker data.\
I took them out for a few tests a while ago, replacing them with orange sweet potato, but the biomarker data wasn't as good, so I added the carrots back in. Plus, I like the taste and texture, and are satiating
How about indian style lentil soup (dhaal) it tastes like curry!
It's the lentil texture, which is different from chickpeas, which is ok
Ha, my cooked mix (collard-tomato) is close-to Indian curry style, with coconut butter (not the milk, though), turmeric, black pepper, salt, and occasionally, Serrano pepper
@@conqueragingordietrying123 Yes chickpeas are really good I prefer them over lentils to be honest!
Do you take perscription drugs like rapamycin or metformin? You call l-thyroxine a supplement but isn't a perscription drug?
No rapamycin or metformin. Yes, it is, I'll delineate that next time...
Not a problem! You do so much to share this information with us! Hopefully this didn't sound to aggressive. @@conqueragingordietrying123
@@erikh8685 No worries, even if it was (it wasn't)! Ha, I have thick skin
I recommend sprouting lentils. That way they taste better than cooked
That's definitely an option, but I'll sprout clover seeds next, as the best source of trigonelline (as good as coffee)
Why not sprouting fenugreek? I did that. 4 days and it tastes good.
@@maestroharmony343 Ah, the seeds that I got didn't impact NAD, so I wouldn't expect their sprouts to be better...
When you increased saturated fat before the blood test, did you offset the higher calories with lower MUFA, PUFA or carbs?
Hi @justsaying7065, lower carbs-no change to MUFA, O3, O6, or protein intake
Oh let it be garlic. Please, let it be garlic. I just need an argument for cooking with it. LOL
Ha, I agree, hopefully it's that easy. I'm open to going higher, too
Seems likely, given the research on garlic sulfur compounds & cancer. That's probably enough reason to eat as much garlic as you want.
Better use the raw garlic.. Heated Garlic is dead Garlic!!! Just Garlic in little Pieces cutting and wait some Time... That improve the Garlic
Is choline sufficient? 442mg barely covers RDA.
Good catch, @LVArturs. Cronometer doesn't have choline data for the sardined that I enter, but if it did, I'd be above the RDA, but not by much. I've experimented with eggs in the diet to increase choline, and that's a potential option for future tests.
Aren't you worried about heavy metals from sardines? Also, their BCAA content and methionine content is high per total grams protein. That would contribute to insulin insensitivity and elevate mTOR activation, respectively. Do you take rapamycin?
Rather than worry, I let the biomarkers dictate whether I'm close to health or not. If heavy metals were an issue, which biomarkers would you expect to be impacted?
@@conqueragingordietrying123 if you have blood data on arsenic levels, that could inform risk. This research found for blood levels above 8ug/L of arsenic there was significantly increased oxidative stress - elevated malondialdehyde (P
@@darrenparis8314 If arsenic levels were high, wouldn't you expect them to impact more commonly measured biomarkers? Inflammation/liver function, etc?
why use boneless, skineless sardines? don't we want that extra calcium? that way we can limit the oxalate from other sources am i wrong?
The taste isn't as good (for me), which is a major factor for long-term adherence...
ah.. ok... i love the bones tbh... is a crunchy bite... tastes i guess thanks for answer@@conqueragingordietrying123
You mentioned it briefly, that you reduced B12... it is now at 600ug, any particular reason? because as i remember, in that area or around 800 there was a threshold effect for homocysteine-
Yep, because B12 is significantly correlated with more biomarkers going in the wrong direction than right (in my data). So I was trying to get some homocysteine-lowering effect without messing up other biomarkers
@@conqueragingordietrying123 regarding homocysteine... unfortunately it is also my biggest construction site... What I saw from your experience, and mine rather similar, I get more and more the impresssion that the usual interaction chart of the methionine/methylation cycle is kind of incomplete. Maybe it is leucin, or isoleucin, through mtor, which downregulates the activity of the involved enzymes.
You have the possibility to check the influence of individual amino acids. Does Iollo also measure SAMe ?
What are your top main sources of vit K currently? I just cut in half my main source (parsley) to lower oxalates, but that also cut in half my vit K intake so I'm looking for good sources
Collard greens (~420g/d), 60g/d fresh parsley
I wouldn't worry about the oxalate content of these 2 greens, I get far more oxalate from other sources (beets, carrots, for example)
@conqueragingordietrying1797 Unfortunately, my parsley is in a dried form, which seems to drastically increase the oxalate/vitamin K ratio. 718mg/815ug (for 60g dried parsley). I guess I finally found the downside of dried parsley, which offered the convenience of not needing to shop regularly. Collard greens seem like a great alternative as well. Do you grow your parsley in your garden?
@@Antoni-ji5doKale is also an option. Lettuce has a high vit k/calories ratio also.
@@Antoni-ji5do I don't have a garden yet, but am eagerly looking forward to the day when I can grow at least some of my own food!
Do you feel young and do you get your protein intake in?
~100g of protein/d
Feel is subjective, but I'm pretty spry
I noticed in your cronometer micronutrients panel you do not measure retinol which should be under lycopene. Why is that?
No reason, other than I didn't start tracking it from the beginning in 2015
Try black lentils in spaghetti sauce and pasta
I hear you, but there's something about lentils, regardless of color, that has a mildly unpleasant texture, so that's a tough sell
@@conqueragingordietrying123 u don't like the taste or how they feel in the gut? bc they give me weird feeling in gut, so im going to try the gundry strat of pressure cooking them...
@@christiancrafoord taste and texture. I have elevated IgG to other legumes, but not lentils, fortunately
You might like Trader Joe's red lentil pasta - the texture is like whole wheat pasta. @@conqueragingordietrying123
@@rhyothemisprinceps1617 I try to stay away from prepackaged foods...
Ok, Mike, I think I speak for most on here…..what we really want to know is how much Nutella you can eat without changing your biomarkers…..how high can you really go?
Ha David, unfortunately I have competitive eater DNA, so probably a couple of jars of Nutella. But, that's terrible for my mental and physical health, so I try my best to minimize junk food, with good success over the past 3y.
Unfortunately, I'm a junk food-aholic, so I have to be very careful in terms of how often and how much for stuff like Nutella.
How much whole flaxseed do you eat? You may not absorb many calories (or omega-3) from whole flaxseed as they tend to just go right through the digestive tract.
~25g/d, and while that could be true, the majority of biomarkers look good with its inclusion...
Indeed breaking down flaxseeds using a grinder makes their contents much more absorbable
@@etie_lahat Along those lines, I use pre-ground flax
There are reasons for men not to exceed 12 g or so a day of flaxseeds if eating every day. If you want, I can look up studies.
@@maestroharmony343 testosterone issues?
have u ever checked ur small intestinal microbiome? i mean oral is nice to have but the mouth doesnt get sus'd all by itself from nothing id imagine
Yep, 3x-more important are gut bacterial metabolites in plasma, as that's a reflection of what they're doing, rather than who's there. Many included in the iollo metabolomic kit
I'll watch this video or die trying
lol
Like calcium, magnesium interferes with oxalate absorption.
Thanks @jackbuaer3828. Can you please post some papers showing that magnesium binds to oxalate, thereby limiting oxalate absorption?
Is it any 2+ ion (calcium, magnesium, etc)?
@@conqueragingordietrying123
There are lots of papers on this. Too many to list., but some examples are below.
Riley JM, Kim H, Averch TD, Kim HJ. Effect of magnesium on calcium and oxalate ion binding. J Endourol. 2013 Dec.
Zimmermann DJ, Voss S, von Unruh GE, Hesse A. Importance of magnesium in absorption and excretion of oxalate. Urol Int. 2005;
Liebman M, Costa G. Effects of calcium and magnesium on urinary oxalate excretion after oxalate loads. J Urol. 2000 May
@@conqueragingordietrying123 I posted some but youtube did not like ithe post even though I did not include http links. There are a bunch of papers. Just google magnesium. oxalate, absorption.
I was listening to a doctor who was saying that magnesium makes oxalates more soluble so it increases absorption.
Let me try again.
"The results show that magnesium administration decreases the oxalate absorption, when magnesium is taken together with oxalate. However, magnesium administration does not decrease the oxalate absorption, when magnesium and oxalate intake differ by 12 h."
Zimmermann DJ, Voss S, von Unruh GE, Hesse A. Importance of magnesium in absorption and excretion of oxalate. Urol Int. 2005
I find that I enjoy canned lentils much more than homemade
That's ok, taste is subjective!
I'm sure you must have mentioned in some video, but 50mg of B3 seems like very little, my sups come in 500mg pills.
60 mg of nicotinic acid raises my NAD, and although 600 mg/d did, too, I had my worst DunedinPACE to date with the higher dose. That story is in these 2 videos:
ruclips.net/video/RmiQ0fb_Fug/видео.html
ruclips.net/video/SwggBuuamCk/видео.html
just saw the audrey mice test results and the most powerful and central master controller is rapamycin , which is the mtor inhibition . can replicate that by fasting . simplicity works best
or CR
What does CR mean here? Caloric restriction?@@conqueragingordietrying123
Yes@@erikh8685
Do you eat the bones in the sardines for the calcium?
Nope, they're boneless. Most of my calcium intake comes from collards
❤👍
Thanks @christosstrihas4010!
Canned sardines are a very good nutritional source, but there are a lot of studies of exceedingly high heavy metals content in them, if eating every day (not just mercury). I can give you links. At least you should test for heavy metals.
i think he does 😂 btw you can excrete heavy metals (and microplastics...) by swetting through sauna and/or exercise also there some supps like tumeric, sulforophran and NAC which also promotes detoxification
On the other hand, sardines contain selenium, which binds to heavy metals.
@@maestroharmony343 ah yes forgot about that 😅
You can sweat out microplastics? good to know. Microplastics are the reason I stopped eating sardines. I hope ML removes the guts; most of microplastics in fish are found in the gills, followed by the digestive tract, then the liver. I tried to offer my cat sardine guts and he refused them.@@joshuaeisenberger4975
@@maestroharmony343how are sardines high in metals? They're small fish low in the food chain, they're supposed to be relatively clean, at least comparing with most other fish (maybe farmed might be better).
0.9 grams of cheese? 😂
Parmesan cheese 1x/week, 0.9 average/d, yep
Unfortunately in my data, dairy SFAs may not be good for biomarkers (full-fat yogurt, too), so I have to limit/be careful with intake amounts
Same here. I'd cut that out some years ago. No milk, no diary priducts for me since 2-3 years. I don't even like the smell anynore.
Hmm I'd rather have nonfat Greek yogurt
I love my home made L.B. Reuteri yoghurt 😋💕
LB Reuteri yoghurt 😋
Longevity enthusiasts and you are all only obsessed with intrinsic ageing to say think that you are somehow younger, just like all the old folks going on podcasts saying the same. But you are neglecting extrinsic ageing, physical appearance, and sexual attractiveness.
You look just as old, if not older, than your chronological age, and no one in 20-30s would find you sexually attractive or even just handsome over actual 20-30 year olds; same goes for all the 50-70 year old researchers and longevity enthusiasts.
It's perhaps as important for how if not all species prioritise appearance characteristics for mating selection, and why long living species can live long to be reproducing at later ages and slower physical deterioration observed.
Just using sunblock throughout 20-40s would have greater impact on ageing than suddenly adding dietary interventions in later life. Even Hadza or primate studies indicate intrinsic health especially microbiome diversity is determinant by species and early life, thereby nutritional changes may have little to no impact to overall lifespan unless you wanna kill your gut and do a fecal transplant to force-reboot but even then it's minimal impact. Avoiding processed and junk food and obesity is important still, of course.
East Asians are great at priotising physical maintenance when they think of ageing, but caveat that they might care less about diet and get colon cancer or skinny fat type diabetes.
And it probably impacts you psychologically way more to actually look young in the mirror, rather than being delusional from all these ageing clock biomarkers. Why not go out somewhere and survey people on how old you actually look?
Where do you see that I'm prioritizing appearance?
@@conqueragingordietrying123 Based.
Data > Apperaence
Interesting, your macro breakdown is almost identical to Bryan Johnson's.
The high fat intake seems counterintuitive and has me scratching my head.
Isn't fat inflammatory?
Maybe not within the context of high fiber (85-90g/d)?
The biomarkers weren't as good with ~115g of total fat/day, so there may be an upper limit (90g?)
it depends on the oil. I have on average 50..56%fat, 25% sat from ghee and coco, and have my lowest inflammation ever. Mostly fat from EVOO, and avocado fruits. Only omega6 PUFA oils are dangerous (canola, soy, walnut) , except sesame, but you should not cook with them at all. And they have to kept in the fridge. If O6 are from unroasted nuts, there is no (big) issue with them.
On some days, i cur carbs down to 5%, and iincrease fat even more.
However, the metabolism has to be adapted to that. I take taurine to help the mitochondria
For me, very high fat intake has no impact on inflammatory biomarkers (they sit at rock bottom)
Yes, I did a breakdown of the blueprint diet and when you include the supplements of blueprint both approaches are similar. There are some differences but that would be expected with diets tailored to individuals.
This is the first time I hear that. If anything carbs are inflammatory.
I thought that your whole fat yogurt (increased saturated fat) gave you negative results compared to low fat yogurt in the past. I guess that you're doing a retry with increased saturated fat.
It did, but yogurt is totally out for now (even low-fat), to have some calories for the other additions (more garlic, sprouts, for ex.)
It may be a dairy SFA issue (cheese, too), whereas coconut butter was higher for this test (25 vs 19g) and test results were not worse, but better.
@@conqueragingordietrying123 I also seem to recall that you thought that there was some correlative benefit from the yogurt. Maybe it was red blood cell related? If there was a benefit, perhaps you might lose that now? Or maybe it was other commenters that were raising their own correlations in relation to probiotic foods in the comment section of another video.
@@jackbuaer3828 Yep, but higher RBCs within that context came with higher glucose, too. I might add yogurt back in, especially since RBCs aren't as high as earlier tests (4.6 vs 4.8), but will explore other options for a few tests without yogurt. The calories had to come from somewhere to do these experiments...
You can heal your Hypothyroïdism with the carnivore diet and too much vegetables oxalates in your diet
Have you seen my blood test data? There's no need to blow up the diet, which is what I'd be doing by going carnivore and removing veg.
Hair would make you younger. Grow it out. And why no high quality animal products?
Ha, I have male pattern baldness, so growing it out wouldn't make me look younger
Sardines are in the diet every day, and have stronger net correlations with 26 biomarkers in terms of aging and all-cause mortality, relative to beef and eggs
Yogurt was in the approach for a few years, but I took it out 2 tests ago, with no plans to bring it back in (yet)