RDW Is A Significant Predictor Of Biological Age: Which Factors May Optimize It?
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- Опубликовано: 13 фев 2024
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Papers referenced in the video:
An epigenetic biomarker of aging for lifespan and healthspan
pubmed.ncbi.nlm.nih.gov/29676...
Red blood cell distribution width and cardiovascular diseases
pubmed.ncbi.nlm.nih.gov/26623...
Omega-3 index is directly associated with a healthy red blood cell distribution width
pubmed.ncbi.nlm.nih.gov/34839...
Red blood cell distribution width is significantly associated with aging and gender
pubmed.ncbi.nlm.nih.gov/24897...
Red cell distribution width associations with clinical outcomes: A population-based cohort study
pubmed.ncbi.nlm.nih.gov/30865... 
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When my meat, dairy and egg consumption was highest (cholesterol in the 400's) a few years back, RDW was in the range of 16.5 and 19.5. Last 10 months 99% plant based RDW is 11.6. Thank you interesting stuff.
very interesting n=1 experience.
Many people end up losing weight when they go plant-based. Are you the same weight? Have you had any dentistry fixing anything? Are you eating more fiber rich fruits and vegetables? Do you sleep better now? Were you eating much vegetables and fruits before? What are your go-to foods that replaced the animal based foods? Are you getting more sunlight? Were you flossing when you ate meat?
When your meat, dairy and egg consumption was the highest, what other foods did you eat?
Mines 11.8 and I don’t eat many plants
@@ATHLETE.X You eat mostly meat?
I was scouring the Internet on this topic a few months ago. The most compelling stuff I found was correlation with oral health and also sleep quality. During sleep, the body releases erythropoietin (EPO) which signals the bone marrow to make red blood cells. I suspect if you routinely get poor sleep that blood cells that are not really mature get recruited early, because more cells are needed, leading to more size variation in the blood.
As people age, many have sleep disrupted because they need to use the restroom at night. Sleep apnea, rotting teeth, and such also disturb sleep. Then there is caffeine, alcohol, financial or relationship worries or health/safety worries about oneself, a loved one or pet. Arthritis pain, and other pain/discomfort, can also disturb sleep.
It is intuitive but for me at least a big mistake to stop drinking water before bed. I thought it would lead to needing to get up less often. That simply was not true. And I would have too little blood volume and my arms would get their circulation cut off. I decided to just start drinking water before bed, and everything corrected. I rarely ever have to get up to pee, now. It makes no sense, but that is the case. Water before bed cured me of needing to pee in the middle of the night. Your mileage may vary.
My sleep is far from perfect. I get bacteria in my mouth from crummy teeth. When I was 19 or 20, some blasted dentist put in a filling, but she did not put in enough filler, so she ground down all my other teeth so it met the tooth above. That lead to every tooth getting a cavity. It also made my lower front teeth dig into the back of my front upper teeth, when it was just fine before. She had to be a sociopath. Of course, she knew that would happen.
Yep, my RDW-CV is not ideal. 14.70 at last measure. And I get a lot of omega 3. I think that was not really a factor, as the regression showed. 5 years ago it was virtually the same 14.60. But recently even as I lost 20 lb it went up .20 So that does not support the calorie correlation. Only 2 data points, though.
I'm surprised you didn't comment on the impact that the enormous increase in the variance of the RDW data for people over 70 would have on the analysis. The data needed to be analyzed in two groups; one for people under 70 and another for those over 70. This could change the relative importance of RDW in Dr. Levine's biological age predictor depending on your age.
The ACM model included adjustment for age
Well done Michael, your years of self measurement have created some very practical information !
Thanks @tylero9568!
Outstanding stuff, generations ahead of our society.
Thanks @swenjohnsonify!
I agree. I am now following a similar path towards measuring, evaluating and adjusting based on my own correlations. Albeit young, my weakness are my kidneys. I always had a tendency to not drink water (or anything at all) as I almost do not feel thirst. I followed correlations on animal proteins and creatine + tripled my water intake and finally got a blood creatinine level within normal range. Still not optimal, but without Michael I would have never even checked or done anything for years.
@@allehelgenUse cyastatin C instead of creatinine where possible. It's more accurate
Excellent stuff! Keep it going.
Thanks @ogonwaneri5553, I've got at least 72y of videos to go!
Thank you for the information. You are amazing!
Thanks @Sam-gs7yb!
Excellent analysis of an important marker of aging.
In my case correcting anemia ، being more dedicated to exercise and eating fish more frequently improve my RDW.
Like hsCRP , RDW is a biomarker of inflammation. In your data do you notice some significant association between these two indicators?For you, are marine sources omega3 more significantly associated with RDW than plant source (flaxseeds)?
Thanks Abdelilah, many factors can likely impact RDW-the key is sorting that out at the n=1 levels, as what works for me may not for others, and vice versa.
I can check my data later to see if there's a correlation for hsCRP with RDW.
Correlations for animal O3 (sardines) and plant sources with RDW are currently in the Correlations Tier on Patreon-I'll give that a look later and report back!
Fascinating, I look at pathological rdw every day. This info really depends my respect for this rather humble blood index
Great video, Mike, thank you. Mathematically, RWD and lifespan expectancy are related, but do we know how they are related mechanistically. Why is RWD (standard deviation of red blood size) mechanistically a surrogate marker for lifespan?
Woah! And here I thought my low RDW was an issue!
I've noticed my RDW seems to shoot up after a blood donation, stays hi for a while after, then slowly comes down. Not sure if there is a real correlation there, but maybe?
Are you separately doing a CBC after whole blood donation? This is an interesting observation, please elaborate, any other findings? I also donate regularly but haven't measured CBC before/after.
@@tylero9568 I do bloodwork once every 2-3 months and blood donations about the same frequency, but I have not studied it super close, like doing bloodwork right before and right after. I guess that's a next step. I just noticed that my RDW has only improved dramatically when I've taken a good 4-5 months off donations. Happened a couple of times but surely not enough data to go off of.
The only time my RDW spiked above the reference range was when I donated blood and then got a complete blood count test about 2 weeks later. If you donate blood and do not wait long enough (e.g. 3-4 months for all the RBCs to turn over?) before getting your blood tested, RDW may not be all that relevant as a biomarker for ageing.
@@HiepPhuong_ca good to know it's not just me! Makes sense since your body therefore is creating new blood cells to replace the ones that were donated.
A study showed that for every 1 Muscle Strengthening Activity (MSA) session per day increase, the odds of having an elevated RDW (≥ 14.1%) reduced by 34% (p < 0.05).
Thanks @ManuelAMartinez, can you please post that paper?
Multiple regression is pretty awesome sometimes. It sure destroyed the p-value of the omega-3 effect once caloric intake was taken into account. Nice work!
Thanks @tadmarshall2739!
From my sleuthing of the early days of blueprint, Bryan Johnson and his team eliminated DHA and went to an EPA only supplement in order to reduce RDW. ALA from flax and chia as well.
What's his RDW?
@@conqueragingordietrying1797 11.3 listed on the website, unsure of MCV. Obviously that's pretty good. The hypothesis back then was something to do with limiting DHA oxidization in the cell membrane. Whether that holds now with all their changes who knows. I'm not suggesting DHA restriction to be clear, as many tissues use DHA and RDW is easy to measure, whereas high DHA reservoirs like the brain, aren't accessible to measurement and who knows what's happening there.
Very interesting. I'm 41 yrs old and my RDW just came back at 11.9 - I eat a high lean animal protein diet that also includes lots of fruit and veggies. However, my omega index score was on the low side at 3.7
How do you eat your sardines? Do you cook them?
Another great video. By the way, do you have any videos on thyroid biomarkers? Anything on TSH, T3, T4, APO A , APO B?
Thanks @rodrigsantsil. Not yet on thyroid markers, but those tabs are currently open on my computer, so hopefully sooner vs later
So far, 1 video on ApoB: ruclips.net/video/-TjNrITUb5M/видео.html
@@conqueragingordietrying1797 Thanks for the uniquely brilliant work! Keep it up!
very great video! do you speak other languages beside english?
Thanks @luigifalconi. I don't, but there are AI tools to translate videos into any language, which I'm thinking about using...
Are dietary Omega 3s only from your fish intake, or is plant included? If the latter, what happens if you look at correlations separately?
Both fish (sardines) and plant (flax, walnuts). I can add that analysis in a future iteration of this video, that data is currently on Patreon...
Great info! Thanks! Father has lung cancer.. rose from 20 to 35 now still 30. I have blood cancer from 18 now 11.5. I increased omega3 and decreased unhealthy calories over the course of a year.
Sorry to hear about your father. Yes sick people can have very high RDW.
I hav 17%. So far haven't really noticed any issues. I hav thalessimia minor I think. Hope I can improve it
interestingly that O3 index is not more important. Regarding the O3 intake, did you check for animal source (DH,A EPA) separately?
Is RDW% related to your homocysteine and vit A status, as these are 2 powerful agents in opposite directions?
thanks
I can post correlations for sardines, flax and walnuts with RDW later, but those are currently in the Correlations Tier on Patreon
I can check RDW's correlation against homocysteine, too
Great stuff. In my mid-60s, my RDW has been hovering between 11.7 and 12.6 for most of the last two years. But it spiked up to 13.1 on a test last week. I can see how an increased caloric intake might be responsible. I don't track my Omega-3, but eat fatty fish and walnuts literally every day so I assume it's fine.
But here's my question - should we be looking at net caloric intake, including exercise? If I burn 300-500 calories per day (according to my Polar HR meter and app) in exercise, and I do, does that have the same effect on RDW as if I consumed 300 to 500 calories LESS, with no exercise? Which leads to my larger question - can the well-known longevity benefits of calorie restriction be mimicked through more exercise - i.e. burning more calories?
I can adjust future models for body weight, as that's the integration for activity and calorie intake...
impressive omega 3 intake? where do you get it from? also interesting to see more confirmation that less calories is better (assuming adequate nutrition).
Sardines and Flax every day...
Are any studies out there correlating metabolomic panels with siphox type test and venipuncture? How about with serum klotho and SASP?
Jinfiniti, which measures NAD includes SASP markers in one of its tests. I haven't graduated to that yet because I'd need to find a phlebotomist, whereas NAD is via finger-prick
I have a couple of days of data with SiPhox or iollo and venipuncture on the same day. Some of the SiPhox data is off (insulin, homocysteine) when compared with venipuncture, but SiPhox's lipid panel, hsCRP DHEAS are as good as venipuncture.
iollo's metabolomic kit is a tougher comparison, as almost none of its metabolites are on the standard chem panel via venipuncture
Nope on klotho for any of these tests
My RDW had dropped gradually from 15.3 when age 60 to 12.5 before going on a blood thinner at age 77. I've always been a sardine lover but moreso after retirement, but as you point out not a cause of the decrease. But I eat more now than when working so there's another contradiction. One note of caution is that since last year I have been plagued with intermittant afib and there is a connection to too much omega 3's; typically I seldom exceed 1 or 2 grams/day. I also fluctate in being a bit anaemic even in youth and wonder if the whole mess comes down to bone marrow. Saying more than I know as this is not my area of expertise.
I was wondering. You keep track of all the food you eat. Do you record how much water you drink? I was thinking that some of the benefits you have seen from reduced calories might be instead be attributable to a change in ratio of water to calories, with higher water perhaps helping remove toxins that come with the food or generated in the metabolism of the food.
I think that's a good idea. There are meta analysis on water intake and all cause mortality.
Did you happen to perform the statistical analysis in the opposite direction for calories and omega 3? I.e. when correcting for omega 3 intake is calorie intake significant? As in perhaps they might be both important but the signal from one drowns out the other?
Hi @JohnSlack89, when O3 and calories are both in the model, the O3 association isn't significant, which suggests that calorie intake is driving the O3 correlation with RDW. I don't think there's a different (opposite) way to run the analysis...
Hi - Other comment with link having study showing high blood viscosity big cause early death and that O3’s help to reduce viscosity.
On my last blood test, my RDW was 11.1, so on the low side!
< 11.4% is rare, but is associated with an increased ACM risk. I'd do more testing to see if it's a consistent result or anomaly...
Right. Will do. @@conqueragingordietrying1797 👍
I am 47 but I have always had a RDW% of 16 my whole life. I have MTHFR defect and Gilbert syndrome. It might be correlated to that
Me 63, I also have Gilbert's (3% of the population) and a moderate MTHFR (I think 25% of the population), and my RDW runs high, 14.4 in my last test.
@@robertdaymouse3784 that’s interesting. Thanks for sharing
@@robertdaymouse3784 by the way I have also beta thalassemia minor
The slopes of the graphs are pretty shallow, therefore any correlations ??
Are there any infections thart affectnS RDW?
I thought the ideal RDW value range was 11.8 - 14.8. My RDW value is 12.2, so does that indicate an age of approx. 21? I am 76.
Parasites are associated with increased RDW. Maybe increased calorie intake is associated with increased parasite exposure in food.
Does net calories have an influence? I.e energy balance. Do you eat more calories when exercising more?
I could adjust the linear regression model for body weight, to account for that...
@@conqueragingordietrying1797 it’s always an interesting question to me if energy balance is 0 is eating more calories worse (assuming lean).
My last test showed 12.7 as the value but was low according to test which has range of 13-15.. Yet it wasn't even brought up by my Primary Care Physician.. So it seems my number is almost optimal (at the time).. yaaay. 52 years old at time of my last test..
PCPs only care about the reference range, which isn't aimed at longevity or health. They only care when biomarker data is at the extremes, i.e. too high or too low, and will miss age-related changes within the ref range.
If calorie intake inversely correlates with the RDW, why would the RDW increase as people get older, if people generally consume fewer calories, as they get older?
Body weight increases during aging until end of life, when it decreases...
Would RDW-SD be a good marker that also reflects biological age? I read that unlike RDW-CV, RDW-SD isn't dependent on MCV and so may more accurately reflect if the red cell size distribution is normal or not
Hi Oksana -- Yes RDW-SD should also reflect biological age for a population. In that case you would need to consider ACM using both MCV and RDW-SD as variables in a two dimensional model. In some ways this is more natural as your considering the distribution properties together. You would probably find that "low normal" MCV and RDW-SD have a survival advantage. If MCV goes from 80 to 90 but RDW-SD stays the same, then RDW% goes down 11%, which might fool you that RDW% has improved whereas RDW-SD has not. This is why we try to avoid normalisations in biostatistics as they can lower the strength of evidence sometimes. I convert my personal RDW back to RDW-SD.
@@jamesgilmore8192 thank you for the detailed answer! For the past several years, both my MCV and RDW (especially RDW-SD, even if my RDW-CV is "normal") tends to be slightly high, just over the reference range. Doctors don't care about values that aren't too far out of range, but it's something to think about
@@oksanakaido8437 Yep the doctors don't care, there is no drug to make RDW% magically go down to mid 11s. In these cases of challenging biomarker I usually use these approaches. You can look at MCV/RDW associations in the literature to see if any might apply to you, self hacked as a reasonable summary on MCV and RDW, folate b12 iron the main ones. You can also correlate your biomarkers with themselves, as that might give you some hints. With MCV and RDW keep in mind consistency is key because red blood cells last around 90-120days.
Is there clinical research based on your presentation? From what I've read, high RDW mortality isn't a factor in otherwise healthy individuals. Not to dispute your presentation, would just like a link to find out more about it. Thanks in advance.
The Tonelli study is fuzzy, a black box in large part because we have no way of accessing if they adequately adjusted for age when calculating the hazard ratios, given it is published in a low impact journal, I will choose to ignore it until other authors publish similar data supporting their conclusions.
PLOS One is a good journal. For some reason they used bins and cutoffs for age, and also for RDW percentiles. Its somewhat unusual for age, and not a recommended statistical approach for a continuous variable, but perhaps they weren't allowed access to actual age. Whereas for RDW there should have been a HR-RDW figure using a cubic spline.
I'm screwed with RDW at 16.7% at age 60. Beta thalassemia minor. Calorie restriction since youth, more fiber g than protein, whole foods plant based for decades, omega3:omega6 ratio about 3:1. Not sure I can restrict kcals beyond what I currently consume (around 1500) at a BMI of 18.5. If you have any ideas, let me know.
The associations presented don't account for diseases, such as Beta thalassemia minor. They only represent overall trends of the population. In these datasets "healthy" individuals greatly outweigh the sick. In your case you need to get a genetic diagnosis and then look at MCV and convert RDW% to RDW-sd=RDW%*MCV. Then track both of those over time. You may find your RDW-sd is similar to "healthy" people
I'd recommend tracking diet and supplements in conjunction with regular blood testing, to see what might impact it. Everything else is just a guess...
Range is also seem to be gender specific, I just looked it up…I am Female, 49, 11.9%
What RDW% values are associated with the lowest ACM risk in men and women?
I noticed that when I revisited the iolla site it now includes biological age … wasn’t pretty.
I'm a big fan (and user) of their kit, but place little value on their BA prediction, as it hasn't been published. There's no data for how good or not that it is..
@@conqueragingordietrying1797 yup, it just pissed me off as all other age calculators, glycanage, trudiagnistic, put me younger .. the iolla put me 7 years older …
On the scatter diagram, up to 65 years of age, there is NO increase in RDW that correlates with age. RDW should not be used as an indicator of age below 65. Moreover correlation is not causation and if you do something to decrease RDW, that doesn't mean you will get younger. This is Statistics 101.
Nobody's claiming that 1 youthful RDW makes someone younger. However, is it's youthful and below age-expected for decades, based on the published data, the expectation would be a reduced all-cause mortality risk.
The RDW associations have been replicated in many different datasets now. The most sophisticated approaches show that less than about 12.5 is optimal, with confidence intervals becoming larger below 12.5 hindering interpretation.
A review of several videos from this presenter regarding key factors in promoting and preventing biological aging and longevity, is very questionable!
There are so many blood markers and other factors that have been researched and demonstrated to either promote or decrease lifespan such as blood platelet/white blood cell count, grip strength, muscle mass, walking speed, ability to get off the floor without using hand/arm strength, etc,, that it is virtually impossible to predict if any one of these markers, or others, definitively predict life expectancy.
Furthermore, regardless of whether an individual meets the criteria for a healthy lifespan based on biomarkers and other factors, unexpected medical conditions such as cancers, cardiac and neurological conditions can negate life expectancy.
This is the reason to engage in a healthy lifestyle without becoming obsessive regarding biomarkers, and living life to its fullest.
Hey @vinnygorg5006, it's your choice to live a healthy lifestyle without tracking biomarkers. I (and many others!) prefer greater specificity.
The premise is simple: if as many biomarkers of systemic health are youthful, am I really my chronological age, or some amount younger? That's the goal.
This video is from a cardiologist that has biological age 18 years younger than the chronological age. Some things he does are similar to your approach, others are different:
ruclips.net/video/HTJabMBrx_8/видео.html
Thanks for this@mariav1234-I skimmed through the video, and although I saw a lot of similarity in approach (including what's optimal for many biomarkers!), I didn't see his RDW-is that in the video?
@@conqueragingordietrying1797 All I wanted to say is that he tries things like the Fast Mimicking Diet, but you do not seem to care about that. Of course, each person has his/her own way. Maybe in the future I will try the FMD, but for now, I do not have the desire to. Maybe when I retire in a couple of years I will try that. In his case, the FMD is different from the one from Valter Longo. He eats raw for 1 one week every month.