16y Younger Biological Age: Supplements, Diet (Test #3 in 2024) 

I'm looking forward to the thyroid video as I struggle with T4 conversion too, but mines likely from inflammation. I no longer take thyroxine but my tsh is 2.3. Once you're outside of the danger zone you don't get meds for hypothyroidism in England as it's classed as sub clinical. So like you I'm including Brazil nuts along with other protocols such as weight loss to lower inflammation. Every little piece of info on thyroid health is greatly appreciated.

Great content as always 😁

Excellent as usual.

Thanks for the update. Looking forward to the thyroid video. Looking to increase T3 which has fallen during caloric deficit.

Great job thank you for sharing your experience

appreciate your professional presentation on this insetesting topic , tks

Isnt that alot of fructose considering the mitochondrial inhibition by fructose and its downstream metabolites? Maybe you should ferment the strawberries in a yogurt maker to knock down the fructose. I make my own fruit heavy , " super yogurt" with extra added specialized bacteria like akermansia and L reuteri and have it in a smoothie. Its dead easy to do with a yogurt maker. You have to puree the fruit though. Might be an interesting experiment considering the negative effects of fructose consumption. Anything that downregulates ATP cannot be benificial to you despite the positive actions of the polyphenols. Fermenting might be the beneficial. You are blending it anyway. Plus you get the probiotics.

I always watch this channel as an inspiration and hope to change my bad eating habits.

To lower Homocysteine, in addition to the BCAA's and Vit B12 and folate from plants that you already have, I'd suggest creatine, 2 grams/day. You should see the score plummet.

Mike, awesome video! I love your diet. It looks about perfect. Interestingly, your macronutrient breakdown is virtually identical to Bryan Johnson's diet. I don't know the exact breakdown of Valter Longo's longevity diet but I think it is also similar. He recommends one ounce of nuts and three tablespoons of evoo a day. I've been rethinking my own macronutrient intake lately. I have been more or less following the macronutrient ratio that the Okinawans - 80/10/10- followed thinking that to be best. I'm really second guessing this now. I'm currently experimenting with upping my fat intake slowly. I would love it if you would maybe devote a little of your upcoming video time to sharing your thinking on macronutrient ratios.

I'm looking forward to hearing about crimson clover sprouts. I use broccoli sprouts every day, experimented lately with fenugreek sprouts, but there are good other ones like alfalfa, etc.

Appreciate the value you provide! Can i ask do you take levothyroxine first in the morning or before bed? And did you try to fix it through naturals ways like food and supplements?

Hi Michael. Why you don‘t consume olive oil? Great content 👍

@5:22 Understanding Calories in Foods Calories are a measure of energy. Specifically, a calorie is defined as the amount of energy required to raise the temperature of one gram of water by one degree Celsius. In nutrition, we often use the term kilocalorie (kcal), which equals 1,000 calories and is commonly referred to simply as a "calorie." What Do Calories Measure? Calories in foods measure the energy content that the body can extract and use for various functions such as: Basal Metabolic Rate (BMR): The energy needed for maintaining vital bodily functions at rest, like breathing, circulation, and cell production. Physical Activity: Energy expended during movement and exercise. Thermic Effect of Food (TEF): The energy used in digestion, absorption, and metabolism of food. How Calories Work in the Body When you consume food, your body breaks it down into its constituent nutrients: carbohydrates, proteins, fats, vitamins, and minerals. The macronutrients (carbohydrates, proteins, and fats) provide energy: Carbohydrates: 4 calories per gram Proteins: 4 calories per gram Fats: 9 calories per gram These nutrients are metabolized to release energy, which the body uses to perform various functions. Any excess energy is stored as fat. Individual Differences in Caloric Needs Caloric needs differ for each person based on several factors: Age: Metabolic rate generally decreases with age. Sex: Men often have higher caloric needs than women due to having more muscle mass. Body Composition: Muscle burns more calories at rest compared to fat. Activity Level: More physically active individuals require more calories. Health Status: Certain medical conditions can affect metabolism and energy requirements. Energy Balance Positive Energy Balance: Consuming more calories than expended leads to weight gain. Negative Energy Balance: Consuming fewer calories than expended leads to weight loss. Energy Balance: Consuming calories equal to the amount expended maintains current weight. Thermic Effect of Food (TEF) The thermic effect of food refers to the energy required to digest, absorb, and metabolize nutrients. TEF can account for about 10% of the total caloric intake and varies with different macronutrients: Proteins: Have a higher TEF compared to carbohydrates and fats because they require more energy to break down. Misconceptions About Calories A common misconception is that the calorie content of food is the amount of energy needed to break it down. Instead, calories measure the potential energy food can provide once it is metabolized. The body's efficiency in extracting and utilizing this energy can vary based on factors such as digestive health and metabolic rate. Conclusion Calories are a fundamental measure of energy in food that reflect the potential energy available for bodily functions, physical activity, and metabolic processes. Individual caloric needs can vary widely based on various factors, and understanding these can help manage diet and health more effectively. (chatGDP 3.5)

Great stuff as always Michael do you consume liver perhaps beef liver or chicken liver ? and what carbs do you consume potatoes rice pasta? Also you take very few supplements. Do you see no value in taking supplements such as Alpha lipoic acid CoQ10 and ALCAR for mitochondrial health and optimisation? What about red light therapy?

How are you maintaining consistent supply of the top foods, and is there an ongoing battle for fridge space in your household!?

Would be interesting to get some details of your workout regime Sir . since presumably this is an important influence longevity. are you strength or cardio workout weighted? Sleep would also be of intrest.

Hi Michael, is there a quick way how can I find out how you changed your diet over the last years or so? Maybe with some hints why?

Sorry if this has been asked before: Would you be able to list the intakes of Vitamin K1 and K2 separately? Or even distinguish between different versions of K2? Thanks.

In that it activates MTOR, I would assume that BCAA's would accelerate aging. Wrong?

Great video a question if I'm correct, do you consume 1.6 gram of protein x kg of total body weight or just for the lean mass? you also are think to increase that number or no? thanks

How do you cook your collards?

Hi, do you ever tested iron level? (like ferritin, transferrin saturation,etc) because I can see that your iron intake are very high, or you do not have concern about it. thanks

Hey Michael, I'm in a location where canned sardines are hard to come by, is tuna in olive oil a decent substitute? Thanks!

That is a lot of strawberries !? Yes there is a study that around 350 g a day lowers blood pressure over 8 week study and increases cognitive speed. I found 250g of strawberries is a lot to eat as a huge bowl.

I noticed that you don't seem to track your iodine intake (granted, Cronometer doesn't list the iodine content for many foods)? Do you consume iodised salt?

Does Inositol hexanicotinate works like niacin to raise NAD?

Does someone have the excel URL link for the Levine age calculator? It's not in an obvious place. Thanks!

Why do you choose skinless and boneless sardines? Missing out on extra collagen and calcium (don't know how necessary those are in terms of biomarkers, though).

I see you ended up with 19% of proteins as well as some others "biohackers". I experment with a bit higher number, like 26% proteins, instead of carbs. It results in me getting satiated with fewer calories, helping me to lose weight. Now I know there is data on all cause mortality better for 19%, but to lower bmi may be more important in my case. 33% proteins is definitely worse, but 25-26%, maybe it's a good trade-off if it helps to restrict calories?

Hi can I ask question, do you ever have consume whey protein? and what your opinion on it? it can be a problem for longevity or no? thanks

With that amount of selenium intake, do you have measure your selenium serum level? because I have see in another of your video that the best circulate selenium level In the blood for all cause mortality was like 1.30 umol/L, with that amount you are maybe too high? thanks for reply

Do you have already find that your intake of omega is the optimal omega 6 to omega 3 ratio? or can be another ratio that can be more beneficial? thank you

How do you approach organic/pesticide issues?

Are you eatin fucoidan rich foods? Im surprised you have not put strong attention to kelp/algae with fucoidan to activate Sirt-6.!

Have you found a way to prepare beets that you like? I know they are great for nitric oxide/etc, but MAN I hate the taste of them.

Bro you are realy in this nice can you tell me about parsley you are taking this beacuse of K or apigenin? or both?

Have you ever measure how much sleep correlate to your biomarkers? it can be Interesting to see how impact or slow your biologica age

I hear you enter all data manually into a spreadsheet? Any reason you don't export it from cronometer ?

maybe water with viniger reduces cravings for sugar but reduces energy output

Why the high amounts of strawberrys? Is it because of vit b3? And what is "Com"? Even my translator didnt recognise it. Concerning brazil nuts: I only eat 5.5g per day because of the possible high amounts of radium. Have you concidered that?

@2:26By adding columns for the content of protein, fat, carbohydrates, the four fat-soluble vitamins, water-soluble vitamins, the top seven minerals, fiber, and omega-3s based on your intake in grams, you will gain a clearer insight into the real nutritional value of your food. This comprehensive overview will allow you to identify any nutritional deficiencies accurately, enabling precise supplementation.Then, you can create an improved video with truly valuable data.!

Hi, is 500 mg no flush niacin from Solgar good? Thx What about oxalates from vegetables?

I only see K2 supplements in 100mcg. How do you get 25x that?

And Nicotinic acid increases homocystein and can lead to methyl donor depletion.

In my report, there is RDW CV and RDW SD. Which one should be entered into the phenoage calculator?

this may sound ridiculous, considering the positive correlations (not shown on this vid but we all know!) strawberries have in ur data but: how about exchanging 100% of ur strawberries with the same amount of "random mixed berries (with like 8 or so different berries)" - their different polyphenols should technically (possibly at least) yield better results than just eating the same singular berry/nutrients all the time 🤔probably ur microbiome will like the increased diversity from 54 to 60 different food items as well 🤔maybe a bit of a sus approach (cuz u probably would want to know which of the rng berries is "the cool one") but it might be worth a try to see if we can make the king (aka strawberries) have its reign be put into question 😁 berry mixes r also relatively convenient to exchange for strawberries

.3oz coffee? How do achieve that; two 4oz cups a month?

NAC lowers homocystein.

How can you eat crown price sardines every day? Seriously, try pacific wild planet ones. So much better.

You should try 30mg R5P a day for homocysteine. Slashed down my Hcy.

"the diet is 99.2% clean" xD... peanut butter isn't junk for most people and sugar if cane sugar is okay especially 1.4 g worth lol

So you changed selenium, sat fat, choline, and fructose all at the same time? Good luck knowing which changed what.

Are you doing CAC score measurements or something similar to make sure your arteries are doing well? I would love to understand why you not seem super worried about high LDL and the consequences for your arteries as this is the number one killer.

Exercise increases NAMPT so you should also recycle more NAD on those days.