@@conqueragingordietrying123 Are you consuming oily fish as a dietary source of omega-3? I'm currently taking a twice distilled omega-3 product which at least sounds less polluted
It would be interesting if you did an annual or semiannual episode where you just used actual physical measures rather than chemistry measures. Not just one measure, but a snapshot of health: Whoop stuff, strength stuff (grip, bar hang time...), reaction time, spirometer, push-ups/1-min, sit-ups/1-min, arm AGEs measurement (AGE Reader), standing long jump (broad jump), DEXA, CIMT test, ankle brachial index (ABI), balance, flexibility, and skin health measures. I am not a fan of using pull-ups. Within it is the assumption that lower body fat is better. But all-cause mortality says to have as much fat as causes no harm: 25% for men, 36% for women. I have tried to get my head around that. I think it means you want energy storage, and you want more weight to keep muscles and bones stronger. The second could be achieved by rucking. I am guessing it is mostly that second reason. Yes, extra energy could come in handy if you can't eat or digest for some serious reason, but we have modern medicine. Enough fat to fuel a 250-mile walk over rugged terrain, and retain enough fat for hormonal production, should be sufficient, for most practical reasons, other than famine.
Kimchi is on the list-fermented foods can be beneficial, and along those lines, I'm using metabolomics, which includes tracking gut bacterial metabolites (indoxyl, p-cresol sulfates, as examples) I've also recently measured fecal calprotectin, which is a marker of intestinal inflammation.
@@conqueragingordietrying123 highly recommended regarding the microbiome: the channel of Guy Daniels. He is really good, and IMHO the best one out there regarding the micro biome. His opinion on lactobacillus fermented food is more to the negative side, as lacobacillus is an opportunistic pathogen. However, bifidus is an opponent to candida, and there are some kefir products that include bifidus.
nice to see oysters in the approach, they are cool. and the return of yoghurt!! just eyeballing it, it could be worth lessening the green tea just a bit to see if it affects sleep quality, i dropped my caffiene by half and i sleep a lot better i think.
Further reducing green tea is a tough sell-sleep quality is decent (it could be better, though-I need to get more morning light, in contrast). fwiw, green tea intake used to be ~100 oz/d...
@@NicholasDunbar Which biomarkers would you expect to be negatively impacted? On the other hand, a high manganese intake may optimize Mn-SOD activity, which is important for scavenging intra-mitochondrial superoxide (oxidative stress).
Oysters: Do a blood test of copper, zinc and B12? When i ate large amounts of oysters I was hoping to elevate zinc, but I believe the result was elevated copper and b12 much more than zinc.
Hi @Thomas-c2l1p, for privacy reasons, that might be a tough sell, but there's a lot of variability for my approach and data vs clients Note that I don't push anyone towards my diet and/or supplements, but the diet that may best optimize one's own data, which takes a lot of tests to sort out.
quite some changes in your diet, relatively spoken, lots of experiments! cool! especially oysters for zinc! I am excited to see what that will bring about in the long term (DHEA, free T, T4 conversion). I also added them for partial replacement of my zinc supplemenation (standard: 60 mg piccolinate, absorption around 40..60). What changed a lot is the reduction of B12. what is your HCys doing given that? Hcys is so important regarding Lp(a)... high folate is cool, recently I came across a paper that reports strong genomic demethylation effects, which can contribute a lot to the younger biological age. Is your folate correlated with horvath od dunedin? I will ramp up folate as well now
@@conqueragingordietrying123 regarding hcys, there could be a genetic component. the details of HCys metablism are pretty complicated. Recently i came across a presentation, which was about homozygote hyperhomocysteinemia. they identified that an inermediate metabolite could no be formed, which is surprisingly formate. potassium Formate salt can be produced easily by anyone with a basic understanding of high school level chemistry, and it is cheap. maybe, its worthwhile. I did the research because I also was desperae about hcys, which luckily got resolved by b12 + THF supplementation.
considering the C15 fatty acid craze (especially so in the context of ur data suggesting dairy fat being not ideal): have u considered swapping out ur low fat yog for full fat sheep yog (to see if maybe "this kind of dairy fat" ends up being positive for ur data)?
@@sooooooooDark Interestingly, higher niacin intake is currently positively correlated with higher CE15 Alternatively, we might not need high amounts of dairy, gut bacteria can contribute to the C15 pool
12:20 i know cronometer often acts up with data being not complete, which is fine regardless tho: the fat data cant be right cuz 20.8g+8.4g+16g+20.6g = 65.8g (not 89.5g - as shown above) so there must be a relevant (and considering its not small, significant) discrepancy somewhere in either the fatty acid values OR the total value - which feeds ur algorithm poorly -which it mightve done so for a long while possibly? in worst case might require redoing lots of calculations/considerations retrospectively 🤔but u may have corrected for it somewhere already, but i cant remember u ever having it mentioned before so...(possibly "uh ohhh" 😬?)
Yep, good catch @sooooooooDark. Cronometer is missing some fat data for cacao and sardines. I can get around that by looking at correlations with foods instead of macronutrients...
Good diet, supplements and anti-aging drugs, what is your exercise routine? Are the sardines fresh? And how many litters of Extra-virgin olive oil you consume?, My suggestions to beat aging are: Get more technologies to beat aging, I will share a list of technologies on the next comment here, have faith in God and what is your opinion on co-founding Biotch startups and participate in Biotech?
Here are the 20 technological advancements and scientific research that could help humans achieve eternal life: 1. Gene Editing (CRISPR-Cas9 and Beyond) 2. Stem Cell Therapy and Regenerative Medicine 3. Artificial Intelligence (AI) in Healthcare 4. Nanotechnology and Nanobots 5. Senolytics: Drugs that Target Senescent Cells 6. Telomere Extension Technology 7. Cryonics (Cryopreservation) 8. Artificial Organs 9. Mind Uploading and Brain-Computer Interfaces (BCIs) 10. Anti-Aging and Rejuvenation Drugs 11. Cloning and Tissue Engineering 12. Uploadable Consciousness and Digital Avatars 13. Bioprinting 14. Epigenetic Reprogramming 15. Brain Emulation and Neuroprosthetics 16. Quantum Computing in Biological Research 17. Wearable Technology and Continuous Health Monitoring 18. Caloric Restriction Mimetics 19. Advanced Robotics and Bionics 20. Fusion of Biological and Synthetic Life
What markers went in the wrong direction from increased Saturated Fat? Increases in Saturated Fat did not increase my LDL, change Triglycerides (35) or change Total Cholesterol (145). (I increased from 6 eggs to 14 eggs per week, added 8 ounces of full fat Kefir daily, and maintained about 1.5 -2 ounces of cheddar cheese per day) My HDL went up from 55 to 70, but I changed my exercise routine and I have no idea whether Saturated Fat influenced the HDL change.
Sat fat currently has a net -1 correlative score in my data: Goingi n the wrong direction: higher BUN, glucose, hscrp, neutrophils+monocytes, platelets Going in the right direction: lower homocysteine, and MCV, higher RBCs, LDL
@@conqueragingordietrying123 Thanks. My BUN did get worse as well, though I also increased protein and exercise, so that my have something to do with it. My RBCs were low out of range for the first time and glucose was lower than optimal, so it did not affect me similarly.
What is the recommended amount of green tea (but in grams/dry leaves weight) you use for those 20 oz of daily tea? I currently use 4g daily to prepare my tea but am curious how much (if) your usage is closer to 8g per day.
Thanks for the suggestion @chaz6399. More directly, I measured insulin 5x in 2023, and average values were ~3. Also, HbA1c was 5.1% earlier in 2024, so I'm likely good for insulin sensitivity.
@@conqueragingordietrying123 I agree it could be redundant and that could be a good reason to disregard it, but it is interesting that they're able to ascertain an insulin resistance score by looking at the profile of the lipoproteins.
And can you trust the olive oil in canned sardines? Why not buy them in water and add olive oil? Thinking of the age and quality of the olive oil in the canned sardines.
There's no evidence in my biomarker data that sardines are bad in relatively low amounts (~80g/d). However, higher intakes may be an issue At some point I may switch to wild-caught salmon, but the sardines in a can is much easier in terms of food prep and convenience.
@@conqueragingordietrying123 would be really interesting if you try just changing the sardines to salmon or trout and see if any biomarkers might change
@@conqueragingordietrying123I think OP meant the Olive oil may be rancid or of low quality and may impact the biomarkers. Everyone’s all about oils cuz they’re bad then good then bad if they’re not good and heads spin every study dump
@@threestans9096 If that were true, sardine intake would be significantly correlated with more biomarkers going in the wrong direction than right, but that's not currently the case...
Your K1 intake is extremely high, do you check your fibrinogen and your sedimentation rate? I get 700mcg of K1 and my fibrinogen is high at 377. My homocysteine is 8.7, I take green tea and other foods that are supposed to thin the blood, and I even take nattokinase to try and lower fibrinogen, to no avail apparently. I watched a video the other day of a guy who thought he was doing everything right, he ate well, his blood markers were good, he was exercising, and yet he got a heart attack at around 40 years old due to a blood clot in the left artery.
@@tommyortiz6623 I read that natto is more powerful than serra. And also natto is comes from traditional foods that have a good health record so I guess it is less likely there would be side effects. All the more that compounds that have protease abilities could have negative effects. Check the interview Michael did a couple weeks ago about that. I doubled the dosage of natto I'll see if it lowers my fibrinogen.
Are the strawberries organic? They’re usually #1 on the Dirty Dozen for pesticides. Why so many? I eat a similar amount of berries, however, I use blueberries and soak them in sodium bicarbonate for 10 mins to partially remove pesticides.
Hi @heintess, always for organic strawberries They're significantly correlated with a net of 5 of 25 standard clinical chemistry biomarkers going in the right direction vs wrong, which suggests that relatively higher is better in my case
I'm not sure about longevity, and while I almost always prefer objective metrics over subjective feeling, low-dose NA increases my NAD by ~10 uM, which may be better for how I feel and workout performance.
Have you tried to tweak your thyroxine intake? I have subclinical hypothyroidism (high tsh). I have tried thyroxine however I felt that it did not do anything so did not continue using it. And I have also read that lower thyroxin level could be beneficial for longer lifespan.
I'm now tracking Free T3 and T4 at every test-I'm more interested in that conversion atm. Unfortunately, I had thyroid gland atrophy in my 20's, so T4 production may be an issue.
How come you consider popcorn a cheat meal? As I understand it it can be counted as a whole grain? I eat 30g of it with olive oil every day. It's organic popcorn cernels popped in silicone microwave popper and adding olive oil afterwards. Do you know any reason to stop?
@@conqueragingordietrying123 Thank you for the reply. Would you not say that chickpeas also are dried (dehydrated)? There are frozen "fresh" legumes, but maybe not the kind you are looking for?
It's super interesting that you ended up taking rapamycin. I'm sure as you know, not only is rapa an antifungal but it's a direct mTor inhibitor. mTor inhibition is directly linked to AMPK activation, enhancing autophagy. Do you have any thoughts on these types of drugs in relation to your current goals?
Hi @Ean3, it wasn't anti-fungal in my case-there was no impact on Candida IgG, which was the target. Some could say 1 week isn't long enough, but subjectively, I didn't feel great on rapa, and tracked biomarkers (HRV, RHR, BP) tended to be worse, too. It's only 1 week of supplementation, so I can't say that rapa was causative, but at best no effect within that timeframe, and potentially worse.
What are your thoughts on taking Vitamin K2 with the Vitamin D? The theory that it helps Calcium get to the bones instead of the heart? Especially with a high Lp(a)?
The only way to know would be to test-in my case, after measuring ApoB (and it being on the low side, despite relatively high Lp(a)), I'm no longer worried about Lp(a).
@@conqueragingordietrying123 Lp(a) has associations with calcification, both arterial and valvular, with those associations being measured over 10 or so years. The issue it seems is there is no good biomarker to see if the Ca isn't going into those places.
Have you ever once calculated how much your individual amino acid intake looks like? Doing it for all 20 sounds tedious, but Tryptophan, which may be associated with sleep, could give us some info. Maybe pick 4 amino acids to give us for free and 6 more amino acids for those people who are patreon users?
I wonder about the Vitamin D. Is it really only 2000UI you take? Regarding your bodyweight its a quite small dosage. But since there are lot of uncertainties about the dosing you better don`t recomend a higher dose. So we will never know how much you really take. I think the same on Bryans protocoll ;)
Cronometer doesn't include iodine data for all foods, so plasma levels would be a better measurement. I'll likely include that for the 1st test in 2025.
Hi Michael - for fructose grams on cronometer - maybe this paid only. I don’t get with my breakdown on cronometer in the day report? Too you mention trying to get your fructose grams per day down lower. Just listened to podcast with professor Robert Lustig an expert in sugar science. He said 12 grams per day is limit for adults with above this liver can’t process so builds up and toxic over long term. You get most of your fructose amount from fruit so with fiber and not simple bad raw sugar but still maybe a concern?
Hello Mr Lustgarden I have sporadically followed your channel for quite a while I started doing things for longevity around right before turning 22 years old From there I essentially followed CRON for a solid two years Then from 24 to about 25.5 I would not only do CRON but intermittent as well as extended fasting From 26-28 I did all these things but at a lower rate Then at about 29 I did mostly intermittent fasting with a couple long fasts peppered in Fast forward from there on out I basically did some extended fasting but usually one meal a day for about age thirty to thirty two And I turn thirty three soon The entire time I also largely avoided methionine in order to avoid mTOR over activation I’m telling you all of this because I really appreciate your work But also because I’m wondering if it is too late to even begin taking biological age tests? Would it be a good time to start? I especially feel pressured to start due to that one study that seems to support that aging is programmed (we have epigenetic shifts for pro aging around age 34, 60, and I think 78 based on a fairly recent study with a rather large sample size At any rate what do you think I should do? Would you advise beginning to actually start doing biological age tests? Am I started too late?
Hi @MisterPerson-yr6mk, technically it's Dr. Lustgarten, not Mr... it's never too late to start, and I'd recommend taking yearly averages, and tracking year-to-year change to properly gauge progress...
@ surely, I’ll do that Dr but I will have to decide which biological aging tests to use every year. There are a few and it’s been difficult to decide which one is considered “the best\most accurate”
Hi Neil, it's only a correlation, so I can't say if cacao beans reduce Lp(a). Those data, including units, are here: ruclips.net/video/S966XpGWhm8/видео.html
the chart at the beginning: I can't relate the colors on the chart to interventions? What intrvetion do the red data points relate to or example? What do each other color relate to?
There is a recent study with the title "Association between plant and animal protein and biological age: findings from the UK biobank". It shows that plant protein decreases the biological age and more of it the better. So replace the animal foods by plant ones and you biomarkers should improve.
The only "junk" I like is cocoa pulpe (don't know what it is in English.. cocoa fruit flesh). It's high in sugar but it's frozen and may be a alternative for ice cream. You can mix it with cocoa etc. But I don't like ice cream (it tasts for me like sugar and fat), don't know if it works for you.
Hi @GaiasFleas, methyl-B12 has been in and out of the approach, and is currently out, but I may add it back in when considering the struggle to lower homocysteine without it.
@@conqueragingordietrying123Any reason why it would be preferable to lower homocysteine without it? It seems harmless enough, and there doesn't seem to be a way to OD on it.
@@GaiasFleas High-dose B12 is significantly correlated with more biomarkers going in the wrong direction than right, so improving homocysteine, but making others worse isn't good Lower B12 doses (< 1000 mcg/d) don't reduce my homocysteine, so it's tricky
Isn't Lp(a) genetically determined and unaffected by diet or lifestyle? That's what I keep reading in my research (after testing high for that at 140nmol/L).
That's what's assumed to be true, but I've had values with a wide range, 70 - 145 nmol. Average is currently ~90 nmol/L, so there's definitely a recipe for helping to keep it lower, rather than higher.
Its one of the last particles cleared by the LDL receptor. To see any effect you need to get the other particles to very low levels so they aren't out competing Lpa at the receptor. Obviously, Mike has achieved that.
Yes, the most recent video on DunedinPACE: ruclips.net/video/S966XpGWhm8/видео.html Full workout detail (not in video format yet): www.patreon.com/posts/standard-workout-99607676
@conqueragingordietrying123 I saw that one before, just watched again. You touched lightly on V02 max and some testing you'll be doing in 2025. Would be good to see some data on physical activity workouts. Like different things that impact it like arm days pushups/pull-ups, leg days ect. With a precision optimal diet without an optimal workout will have results being less than they could be.
@@invertage optimality of the workout can not be meusured in terms of "leg day" or "arm day". There is first a strong interaction with diet the day before. And one needs to determine precisely the work (muscles, type, reps, watt hours), the effect in terms of lactate, water loss, and tolerance of the body by means of hrv, just to name but a few.
@@conqueragingordietrying123It was not in your oral microbiome test? it is in another place in your body! The presence of antibodies towards Candida means an overgrowth of Candida yeast in your body. PS Sorry, I missed some presentations of yours!
No worries @@lstanciu8503, you're free to watch as many (or not) as you like! Yes, the question is where. Further complicating the story, it could be intracellular, but they're at close-to undetectable levels in my mouth.
Hello, Mike! - Did you take rapamycin as a prescription drug from your doctor or off-label from a vendor? If off-label, can you share the name of the product? I'm only aware of AgelessRx, healthspan, Long Long Life, Profund Products, and Joi Women's Wellness which sell it, but most of them restrict their delivery to the US. - Maybe by increasing the rapamycin dose to 3mg once per week (which is the most common dose used by people according to the very few epidemiological studies on rapamycin in humans) you can positively impact your Candida IgG. - You eat quite a lot of strawberries for someone who struggled with hypothyroidism, as they contain moderate goitrogens, but if you're getting enough iodine from your diet and 5 out of 25 standard clinical biomarkers are heading in the right direction, then maybe your strategy pays off and you should stick to it. - Also, a high intake of carotenoids. Have you tested for BCO1 mutation? I haven't found any compelling study documenting whether carotenoids have additive effects on their own on eye health relative to vitamin A, or if those benefits actually stem from those carotenoids being actually converted to vitamin A. - Nice to see superfoods like oysters in the mix.
Hi @stefan-cosmin.ionescu807, off-label, but with a prescription from gethealthspan.com 3mg/d is a tough sell, as my data for HRV, RHR, and BP was not better (arguably worse), and subjectively I also didn't feel great on it I haven't tested for BCO1 mutation Oysters may be more infrequently included going forward, as the higher Zinc didn't make a dent on the standard chemistry biomarkers. We'll see if it made a dent on epigenetics and metabolomics, though.
That's definitely possible, and vice versa, too- Sugar/carb intake isn't significantly correlated with Candida IgG, but it's only 6 tests-we'll see how the story plays out...
There are also many ways Candida can enter into your system that aren't food-related. Do you have a way to determine which species of Candida it is? That may help you identify where it's originating.
@@conqueragingordietrying123 candida is a big silent killer among the elderly.... Berberine does stop it from growing, though not killing. That has the body to d by itself. Combine with Zinc and mct for cleansing the gut from it.
@@conqueragingordietrying123 given your nutritional situation and your biomarkers, i would conclude that the candida issue is likely related to the amout of bile produced by the liver.
Ty for great video
11:10 What about the risks from Persistent Organic Pollutants (POPs) in sardines? The literature surrounding these pollutants is quite alarming
Definitely, I'm considering a switch to wild caught salmon sooner rather than later. But, even that may be susceptible to pollutants...
@@conqueragingordietrying123 Are you consuming oily fish as a dietary source of omega-3? I'm currently taking a twice distilled omega-3 product which at least sounds less polluted
It would be interesting if you did an annual or semiannual episode where you just used actual physical measures rather than chemistry measures. Not just one measure, but a snapshot of health: Whoop stuff, strength stuff (grip, bar hang time...), reaction time, spirometer, push-ups/1-min, sit-ups/1-min, arm AGEs measurement (AGE Reader), standing long jump (broad jump), DEXA, CIMT test, ankle brachial index (ABI), balance, flexibility, and skin health measures. I am not a fan of using pull-ups. Within it is the assumption that lower body fat is better. But all-cause mortality says to have as much fat as causes no harm: 25% for men, 36% for women. I have tried to get my head around that. I think it means you want energy storage, and you want more weight to keep muscles and bones stronger. The second could be achieved by rucking. I am guessing it is mostly that second reason. Yes, extra energy could come in handy if you can't eat or digest for some serious reason, but we have modern medicine. Enough fat to fuel a 250-mile walk over rugged terrain, and retain enough fat for hormonal production, should be sufficient, for most practical reasons, other than famine.
You read my mind, @ChessMasterNate. Some of that is coming in December...
What are your thoughts of kefir, sauerkraut, fermented foods and also are you checking any biomarker related to the gut
Kimchi is on the list-fermented foods can be beneficial, and along those lines, I'm using metabolomics, which includes tracking gut bacterial metabolites (indoxyl, p-cresol sulfates, as examples)
I've also recently measured fecal calprotectin, which is a marker of intestinal inflammation.
@@conqueragingordietrying123 highly recommended regarding the microbiome: the channel of Guy Daniels. He is really good, and IMHO the best one out there regarding the micro biome. His opinion on lactobacillus fermented food is more to the negative side, as lacobacillus is an opportunistic pathogen.
However, bifidus is an opponent to candida, and there are some kefir products that include bifidus.
nice to see oysters in the approach, they are cool. and the return of yoghurt!! just eyeballing it, it could be worth lessening the green tea just a bit to see if it affects sleep quality, i dropped my caffiene by half and i sleep a lot better i think.
Further reducing green tea is a tough sell-sleep quality is decent (it could be better, though-I need to get more morning light, in contrast). fwiw, green tea intake used to be ~100 oz/d...
Do you worry at all about too much manganese from the green tea?
@@NicholasDunbar Which biomarkers would you expect to be negatively impacted?
On the other hand, a high manganese intake may optimize Mn-SOD activity, which is important for scavenging intra-mitochondrial superoxide (oxidative stress).
Oysters: Do a blood test of copper, zinc and B12? When i ate large amounts of oysters I was hoping to elevate zinc, but I believe the result was elevated copper and b12 much more than zinc.
Yep, good point, 1 can/week may not be enough to raise plasma zinc, I may have to try 2/week...
I was wondering if you would be willing to do a video on your clients results, similarities and differences you found between your data and theirs.
Hi @Thomas-c2l1p, for privacy reasons, that might be a tough sell, but there's a lot of variability for my approach and data vs clients
Note that I don't push anyone towards my diet and/or supplements, but the diet that may best optimize one's own data, which takes a lot of tests to sort out.
Hi @Thomas-c2l1p, that's a tough sell, i.e. privacy issues...
quite some changes in your diet, relatively spoken, lots of experiments! cool!
especially oysters for zinc! I am excited to see what that will bring about in the long term (DHEA, free T, T4 conversion). I also added them for partial replacement of my zinc supplemenation (standard: 60 mg piccolinate, absorption around 40..60).
What changed a lot is the reduction of B12. what is your HCys doing given that? Hcys is so important regarding Lp(a)... high folate is cool, recently I came across a paper that reports strong genomic demethylation effects, which can contribute a lot to the younger biological age. Is your folate correlated with horvath od dunedin? I will ramp up folate as well now
Hcy hasn't moved much, despite all the experiments (mushroom removal, sardine increase, etc). I'm considering adding high-dose methyl-B12 again...
Folate isn't significantly correlated with Horvath or DunedinPACE
@@conqueragingordietrying123 regarding hcys, there could be a genetic component. the details of HCys metablism are pretty complicated. Recently i came across a presentation, which was about homozygote hyperhomocysteinemia. they identified that an inermediate metabolite could no be formed, which is surprisingly formate. potassium Formate salt can be produced easily by anyone with a basic understanding of high school level chemistry, and it is cheap. maybe, its worthwhile. I did the research because I also was desperae about hcys, which luckily got resolved by b12 + THF supplementation.
considering the C15 fatty acid craze (especially so in the context of ur data suggesting dairy fat being not ideal): have u considered swapping out ur low fat yog for full fat sheep yog (to see if maybe "this kind of dairy fat" ends up being positive for ur data)?
Maybe you missed it? Tracking CE15 in plasma...
ruclips.net/video/iQHugpi8b7k/видео.html
@@conqueragingordietrying123 well i saw it but iirc u didnt mention considering c15 sources (only peanuts for c22 i think :P)
@@sooooooooDark Interestingly, higher niacin intake is currently positively correlated with higher CE15
Alternatively, we might not need high amounts of dairy, gut bacteria can contribute to the C15 pool
anyone with a basic undrstanding of cell biology and ecology can conclude that c15.0 is far from beneficial in the doses they try to sell....
12:20
i know cronometer often acts up with data being not complete, which is fine
regardless tho: the fat data cant be right cuz 20.8g+8.4g+16g+20.6g = 65.8g (not 89.5g - as shown above)
so there must be a relevant (and considering its not small, significant) discrepancy somewhere in either the fatty acid values OR the total value - which feeds ur algorithm poorly -which it mightve done so for a long while possibly? in worst case might require redoing lots of calculations/considerations retrospectively 🤔but u may have corrected for it somewhere already, but i cant remember u ever having it mentioned before so...(possibly "uh ohhh" 😬?)
Yep, good catch @sooooooooDark. Cronometer is missing some fat data for cacao and sardines. I can get around that by looking at correlations with foods instead of macronutrients...
Good diet, supplements and anti-aging drugs, what is your exercise routine? Are the sardines fresh? And how many litters of Extra-virgin olive oil you consume?, My suggestions to beat aging are: Get more technologies to beat aging, I will share a list of technologies on the next comment here, have faith in God and what is your opinion on co-founding Biotch startups and participate in Biotech?
Here are the 20 technological advancements and scientific research that could help humans achieve eternal life:
1. Gene Editing (CRISPR-Cas9 and Beyond)
2. Stem Cell Therapy and Regenerative Medicine
3. Artificial Intelligence (AI) in Healthcare
4. Nanotechnology and Nanobots
5. Senolytics: Drugs that Target Senescent Cells
6. Telomere Extension Technology
7. Cryonics (Cryopreservation)
8. Artificial Organs
9. Mind Uploading and Brain-Computer Interfaces (BCIs)
10. Anti-Aging and Rejuvenation Drugs
11. Cloning and Tissue Engineering
12. Uploadable Consciousness and Digital Avatars
13. Bioprinting
14. Epigenetic Reprogramming
15. Brain Emulation and Neuroprosthetics
16. Quantum Computing in Biological Research
17. Wearable Technology and Continuous Health Monitoring
18. Caloric Restriction Mimetics
19. Advanced Robotics and Bionics
20. Fusion of Biological and Synthetic Life
What markers went in the wrong direction from increased Saturated Fat? Increases in Saturated Fat did not increase my LDL, change Triglycerides (35) or change Total Cholesterol (145). (I increased from 6 eggs to 14 eggs per week, added 8 ounces of full fat Kefir daily, and maintained about 1.5 -2 ounces of cheddar cheese per day) My HDL went up from 55 to 70, but I changed my exercise routine and I have no idea whether Saturated Fat influenced the HDL change.
Sat fat currently has a net -1 correlative score in my data:
Goingi n the wrong direction: higher BUN, glucose, hscrp, neutrophils+monocytes, platelets
Going in the right direction: lower homocysteine, and MCV, higher RBCs, LDL
@@conqueragingordietrying123 Thanks. My BUN did get worse as well, though I also increased protein and exercise, so that my have something to do with it. My RBCs were low out of range for the first time and glucose was lower than optimal, so it did not affect me similarly.
Great report! :) When you say CACAO BEAN intake - what form are you eating them in? Cacao powder, or whole bean chocolate 🍫 bars? Thnx!
Hi @kiramiftari9486 and thanks!
Whole raw cacao beans, mixed with Medjool dates in a food processor
@@conqueragingordietrying123 Sounds delicious 😋 I never tried whole cacao beans - what is your preferred source for these, for reference?
What is the recommended amount of green tea (but in grams/dry leaves weight) you use for those 20 oz of daily tea? I currently use 4g daily to prepare my tea but am curious how much (if) your usage is closer to 8g per day.
Hi @Antoni-ji5do, this video on green tea may be helpful in terms of what may be optimal
I use ~8g/d (it varies between 6-12g/d)
@conqueragingordietrying123 Thank you for clarifying, be well
Have you looked into the Lipoprotein Insulin Resistance (LP-IR) test that LabCorp offers? I think it might be worth covering at some point.
Thanks for the suggestion @chaz6399. More directly, I measured insulin 5x in 2023, and average values were ~3. Also, HbA1c was 5.1% earlier in 2024, so I'm likely good for insulin sensitivity.
@@conqueragingordietrying123 I agree it could be redundant and that could be a good reason to disregard it, but it is interesting that they're able to ascertain an insulin resistance score by looking at the profile of the lipoproteins.
And can you trust the olive oil in canned sardines? Why not buy them in water and add olive oil? Thinking of the age and quality of the olive oil in the canned sardines.
There's no evidence in my biomarker data that sardines are bad in relatively low amounts (~80g/d). However, higher intakes may be an issue
At some point I may switch to wild-caught salmon, but the sardines in a can is much easier in terms of food prep and convenience.
@@conqueragingordietrying123 would be really interesting if you try just changing the sardines to salmon or trout and see if any biomarkers might change
@@davidflorez1196 I'll likely do that experiment at some point...
@@conqueragingordietrying123I think OP meant the Olive oil may be rancid or of low quality and may impact the biomarkers.
Everyone’s all about oils cuz they’re bad then good then bad if they’re not good and heads spin every study dump
@@threestans9096 If that were true, sardine intake would be significantly correlated with more biomarkers going in the wrong direction than right, but that's not currently the case...
Your K1 intake is extremely high, do you check your fibrinogen and your sedimentation rate? I get 700mcg of K1 and my fibrinogen is high at 377. My homocysteine is 8.7, I take green tea and other foods that are supposed to thin the blood, and I even take nattokinase to try and lower fibrinogen, to no avail apparently. I watched a video the other day of a guy who thought he was doing everything right, he ate well, his blood markers were good, he was exercising, and yet he got a heart attack at around 40 years old due to a blood clot in the left artery.
It's been a while since I measured fibrinogen, I can add it for the January round of tests...
You should combo your Natto with Serra
@@tommyortiz6623 I read that natto is more powerful than serra. And also natto is comes from traditional foods that have a good health record so I guess it is less likely there would be side effects. All the more that compounds that have protease abilities could have negative effects. Check the interview Michael did a couple weeks ago about that. I doubled the dosage of natto I'll see if it lowers my fibrinogen.
Are the strawberries organic? They’re usually #1 on the Dirty Dozen for pesticides. Why so many? I eat a similar amount of berries, however, I use blueberries and soak them in sodium bicarbonate for 10 mins to partially remove pesticides.
Hi @heintess, always for organic strawberries
They're significantly correlated with a net of 5 of 25 standard clinical chemistry biomarkers going in the right direction vs wrong, which suggests that relatively higher is better in my case
@conqueragingordietrying123 awesome, thanks!
Do you believe nicotinic acid is helping you live longer? Despite the recent drop off?
I'm not sure about longevity, and while I almost always prefer objective metrics over subjective feeling, low-dose NA increases my NAD by ~10 uM, which may be better for how I feel and workout performance.
Have you tried to tweak your thyroxine intake? I have subclinical hypothyroidism (high tsh). I have tried thyroxine however I felt that it did not do anything so did not continue using it. And I have also read that lower thyroxin level could be beneficial for longer lifespan.
I'm now tracking Free T3 and T4 at every test-I'm more interested in that conversion atm. Unfortunately, I had thyroid gland atrophy in my 20's, so T4 production may be an issue.
How come you consider popcorn a cheat meal? As I understand it it can be counted as a whole grain? I eat 30g of it with olive oil every day. It's organic popcorn cernels popped in silicone microwave popper and adding olive oil afterwards. Do you know any reason to stop?
Whole food nutrition > the dehydrated version (popcorn), although it's far from bad though.
@@conqueragingordietrying123 Thank you for the reply. Would you not say that chickpeas also are dried (dehydrated)? There are frozen "fresh" legumes, but maybe not the kind you are looking for?
@@aperson113 Yep, that's a good argument, too
It's super interesting that you ended up taking rapamycin. I'm sure as you know, not only is rapa an antifungal but it's a direct mTor inhibitor. mTor inhibition is directly linked to AMPK activation, enhancing autophagy. Do you have any thoughts on these types of drugs in relation to your current goals?
Hi @Ean3, it wasn't anti-fungal in my case-there was no impact on Candida IgG, which was the target. Some could say 1 week isn't long enough, but subjectively, I didn't feel great on rapa, and tracked biomarkers (HRV, RHR, BP) tended to be worse, too. It's only 1 week of supplementation, so I can't say that rapa was causative, but at best no effect within that timeframe, and potentially worse.
What are your thoughts on taking Vitamin K2 with the Vitamin D? The theory that it helps Calcium get to the bones instead of the heart? Especially with a high Lp(a)?
The only way to know would be to test-in my case, after measuring ApoB (and it being on the low side, despite relatively high Lp(a)), I'm no longer worried about Lp(a).
@@conqueragingordietrying123 Lp(a) has associations with calcification, both arterial and valvular, with those associations being measured over 10 or so years. The issue it seems is there is no good biomarker to see if the Ca isn't going into those places.
This may be obvious, but for people who don't live in the States, what does low-fat yogurt mean? How many grams of fat per 100g does it have?
No worries @Andromeda-fd4ns, 1.5g of total fat per 90 calories (.75 cup)
Have you ever once calculated how much your individual amino acid intake looks like? Doing it for all 20 sounds tedious, but Tryptophan, which may be associated with sleep, could give us some info. Maybe pick 4 amino acids to give us for free and 6 more amino acids for those people who are patreon users?
I wonder about the Vitamin D. Is it really only 2000UI you take? Regarding your bodyweight its a quite small dosage. But since there are lot of uncertainties about the dosing you better don`t recomend a higher dose. So we will never know how much you really take. I think the same on Bryans protocoll ;)
I recently measured blood D levels, 39 ng/mL. How high that should be is debatable, but it's not low (< 30)
@@conqueragingordietrying123 I 100% agree. That one is a tricky one. And thanks for sharing your data.
Your micronutrient list is missing Iodine, very popular recently.
Cronometer doesn't include iodine data for all foods, so plasma levels would be a better measurement. I'll likely include that for the 1st test in 2025.
@@conqueragingordietrying123 24 hour urine test is the gold standard for iodine.
Hi Michael - for fructose grams on cronometer - maybe this paid only. I don’t get with my breakdown on cronometer in the day report? Too you mention trying to get your fructose grams per day down lower. Just listened to podcast with professor Robert Lustig an expert in sugar science. He said 12 grams per day is limit for adults with above this liver can’t process so builds up and toxic over long term. You get most of your fructose amount from fruit so with fiber and not simple bad raw sugar but still maybe a concern?
oysters are also super high in B12 could that replace B12 sup?
Hi @ATT935, 1 can has about the same as an extra can of sardines (12 vs 8 mg of B12), which hasn't been high enough to reduce homocysteine in my case.
Hello Mr Lustgarden
I have sporadically followed your channel for quite a while
I started doing things for longevity around right before turning 22 years old
From there I essentially followed CRON for a solid two years
Then from 24 to about 25.5 I would not only do CRON but intermittent as well as extended fasting
From 26-28 I did all these things but at a lower rate
Then at about 29 I did mostly intermittent fasting with a couple long fasts peppered in
Fast forward from there on out I basically did some extended fasting but usually one meal a day for about age thirty to thirty two
And I turn thirty three soon
The entire time I also largely avoided methionine in order to avoid mTOR over activation
I’m telling you all of this because I really appreciate your work
But also because I’m wondering if it is too late to even begin taking biological age tests?
Would it be a good time to start?
I especially feel pressured to start due to that one study that seems to support that aging is programmed (we have epigenetic shifts for pro aging around age 34, 60, and I think 78 based on a fairly recent study with a rather large sample size
At any rate what do you think I should do?
Would you advise beginning to actually start doing biological age tests?
Am I started too late?
Hi @MisterPerson-yr6mk, technically it's Dr. Lustgarten, not Mr...
it's never too late to start, and I'd recommend taking yearly averages, and tracking year-to-year change to properly gauge progress...
@ surely, I’ll do that Dr but I will have to decide which biological aging tests to use every year. There are a few and it’s been difficult to decide which one is considered “the best\most accurate”
How much did you see cacao beans reduce your lp(a)? And please specify units...mg/dl or nmol/l
Hi Neil, it's only a correlation, so I can't say if cacao beans reduce Lp(a). Those data, including units, are here:
ruclips.net/video/S966XpGWhm8/видео.html
the chart at the beginning: I can't relate the colors on the chart to interventions? What intrvetion do the red data points relate to or example? What do each other color relate to?
Each color is a different year-that was shown in the previous video, which is linked in the right corner
@@conqueragingordietrying123 cheers
There is a recent study with the title "Association between plant and animal protein and biological age: findings from the UK biobank". It shows that plant protein decreases the biological age and more of it the better. So replace the animal foods by plant ones and you biomarkers should improve.
My diet is almost exclusively plant-based, few have fiber intakes > 80g/d
15.2 years younger age but that puts you at about the same value as originally in 2018.
In 2018, I was chronologically 45, so 9y younger. I didn't start to consistently reach 15y younger until 2022
The only "junk" I like is cocoa pulpe (don't know what it is in English.. cocoa fruit flesh). It's high in sugar but it's frozen and may be a alternative for ice cream. You can mix it with cocoa etc.
But I don't like ice cream (it tasts for me like sugar and fat), don't know if it works for you.
Do you get your full RDA amount of magnesium via diet alone?
Yep, about 2x
Did you discontinue B12? I thought you were taking it because it lowered homocysteine.
Hi @GaiasFleas, methyl-B12 has been in and out of the approach, and is currently out, but I may add it back in when considering the struggle to lower homocysteine without it.
@@conqueragingordietrying123Any reason why it would be preferable to lower homocysteine without it? It seems harmless enough, and there doesn't seem to be a way to OD on it.
@@GaiasFleas High-dose B12 is significantly correlated with more biomarkers going in the wrong direction than right, so improving homocysteine, but making others worse isn't good
Lower B12 doses (< 1000 mcg/d) don't reduce my homocysteine, so it's tricky
@@conqueragingordietrying123 What markers went in the wrong direction with B12 supplementation? Have you tried non-methyl B12?
Isn't Lp(a) genetically determined and unaffected by diet or lifestyle? That's what I keep reading in my research (after testing high for that at 140nmol/L).
That's what's assumed to be true, but I've had values with a wide range, 70 - 145 nmol. Average is currently ~90 nmol/L, so there's definitely a recipe for helping to keep it lower, rather than higher.
Its one of the last particles cleared by the LDL receptor. To see any effect you need to get the other particles to very low levels so they aren't out competing Lpa at the receptor. Obviously, Mike has achieved that.
Lot of precision data on diet. Do you have any data relating to work out regimen and biological age and pace?
Yes, the most recent video on DunedinPACE:
ruclips.net/video/S966XpGWhm8/видео.html
Full workout detail (not in video format yet):
www.patreon.com/posts/standard-workout-99607676
@conqueragingordietrying123 I saw that one before, just watched again. You touched lightly on V02 max and some testing you'll be doing in 2025. Would be good to see some data on physical activity workouts. Like different things that impact it like arm days pushups/pull-ups, leg days ect. With a precision optimal diet without an optimal workout will have results being less than they could be.
@@invertage The plan is to also post videos on my workouts, but after I move in mid-2025...
@@invertage optimality of the workout can not be meusured in terms of "leg day" or "arm day". There is first a strong interaction with diet the day before. And one needs to determine precisely the work (muscles, type, reps, watt hours), the effect in terms of lactate, water loss, and tolerance of the body by means of hrv, just to name but a few.
@monnoo8221 Yes of course, I was just trying to be simplistic in my explanation.
Sardines = B12, which could lower MCV
Interestingly, through 38 tests sardines are significantly correlated with a higher MCV in my data...
Is your mouth pH acid?
Why would wou think that?
Nope, I have pH strips at home, it's not acidic
@@conqueragingordietrying123 Sorry, I was thinking about Candida!
@@lstanciu8503 It's not in my mouth-I've tested the oral microbiome > 10x
@@conqueragingordietrying123It was not in your oral microbiome test? it is in another place in your body! The presence of antibodies towards Candida means an overgrowth of Candida yeast in your body.
PS Sorry, I missed some presentations of yours!
No worries @@lstanciu8503, you're free to watch as many (or not) as you like!
Yes, the question is where. Further complicating the story, it could be intracellular, but they're at close-to undetectable levels in my mouth.
Hello, Mike!
- Did you take rapamycin as a prescription drug from your doctor or off-label from a vendor? If off-label, can you share the name of the product? I'm only aware of AgelessRx, healthspan, Long Long Life, Profund Products, and Joi Women's Wellness which sell it, but most of them restrict their delivery to the US.
- Maybe by increasing the rapamycin dose to 3mg once per week (which is the most common dose used by people according to the very few epidemiological studies on rapamycin in humans) you can positively impact your Candida IgG.
- You eat quite a lot of strawberries for someone who struggled with hypothyroidism, as they contain moderate goitrogens, but if you're getting enough iodine from your diet and 5 out of 25 standard clinical biomarkers are heading in the right direction, then maybe your strategy pays off and you should stick to it.
- Also, a high intake of carotenoids. Have you tested for BCO1 mutation? I haven't found any compelling study documenting whether carotenoids have additive effects on their own on eye health relative to vitamin A, or if those benefits actually stem from those carotenoids being actually converted to vitamin A.
- Nice to see superfoods like oysters in the mix.
Hi @stefan-cosmin.ionescu807, off-label, but with a prescription from gethealthspan.com
3mg/d is a tough sell, as my data for HRV, RHR, and BP was not better (arguably worse), and subjectively I also didn't feel great on it
I haven't tested for BCO1 mutation
Oysters may be more infrequently included going forward, as the higher Zinc didn't make a dent on the standard chemistry biomarkers. We'll see if it made a dent on epigenetics and metabolomics, though.
Hi @stefan-cosmin.ionescu807, via gethealthspan.com
I haven't tested for BCO1...
Algorithm
Thanks as always, @pursuingtruth13!
Try making Greek yogert icecream
Ah, when it comes to ice cream, I prefer heavy whipping cream instead of yogurt...
That Candida might have something to do with the amount of sugars and fruit per day unfortunately.
That's definitely possible, and vice versa, too-
Sugar/carb intake isn't significantly correlated with Candida IgG, but it's only 6 tests-we'll see how the story plays out...
There are also many ways Candida can enter into your system that aren't food-related.
Do you have a way to determine which species of Candida it is? That may help you identify where it's originating.
@@circa1890 Based on measuring the oral microbiome > 10x, it's not there
Candida albicans is the species
@@conqueragingordietrying123 candida is a big silent killer among the elderly.... Berberine does stop it from growing, though not killing. That has the body to d by itself. Combine with Zinc and mct for cleansing the gut from it.
@@conqueragingordietrying123 given your nutritional situation and your biomarkers, i would conclude that the candida issue is likely related to the amout of bile produced by the liver.
Would you try any peptides. Like epothalon or mk677
Which biomarkers would you expect them to improve? That guides my experiments...