17 - 23 Younger Biological Age: Supplements, Diet (Blood Test #6 in 2023) 

Thanks David, and the biomarkers seem to like the volume!

Thanks @alamond3318, and same! 10/9 test data is due in early November.

Yes dark, this is a good point. If Mike has time he could investigate protein some more, for example using the Digestible Indispensable Amino Acid Score for reporting total protein or breaking protein down into amino acids and maybe reporting what iollo is measuring on those.

Thanks @qdirac. Meat (beef, chicken) is less satiating (to me) than fish and yogurt. Eggs are currently in the approach, though. I've never liked the taste of organ meats (i.e. liver). I included avocado for a few tests a while back, but it didn't move the needle in terms of biomarkers, so I took it out. I like avocado, though, but I prefer to have foods in the diet that make a positive impact. In terms on EVOO, it's one of the biggest scams around. Sure, it might have some benefit for people on generally low-nutrient based diets (even the Mediterranean diet isn't great), but the appropriate comparison would be olives. Would someone eating an equivalent amount of calories from olives, instead of the oil, be associated with better health? I've yet to see that study, unfortunately. With that in mind, olives (whole foods > processed version) are in my approach. Most legumes cause bloating, and I have elevated IgG against some, so I mostly limit them. I also included chickpeas for a few tests a while back, but they didn't move the needle either, so I took them out. In terms of more grains, oats, barley and corn are a regular part of the diet-there's only so many calories to go around while meeting macro goals, which are based on the mostly youthful biomarker profile.

Thanks @barrie888!

So far so good with 2 eggs/week, i.e. 17 -23yr reductions for BA. We'll see how the epigenetic and telomere data look in a few weeks, once those data arrive.

Thanks @gregoryhatt6475. Blue-and blackberries weren't as strongly correlated with blood biomarkers as strawberries, so I took them out.

@@conqueragingordietrying123 good to know, and appreciate your insight as always

Hey @soulnight1606 and thanks. Fresh, cooked (boiled) for < 15 minutes (in the pot) with the addition of tomato, but also, sometimes broccoli, mushrooms, garlic, serrano peppers. Turmeric, black pepper, salt, and coconut butter added after cooking.

Thanks @user-xc9sv5hk2d. If that was true, wouldn't you expect to see a negative correlative impact for sardines on blood (or other) biomarkers? So far, that's not the case. Mostly organic, unless I'm not eating the skin-bananas, oranges for example-I'm not too picky about them being organic or not.

​@@conqueragingordietrying123there's also the worries about hormonal impact of chemicals used in can lining like bisphenols etc. Do you attempt to avoid those (also artificial fragrances in various products, plastic containers, plastic in kitchen utensils and tools etc.), or have you not gotten to trying that yet?

Most decent sardine brands employ BPA free cans.

@@rwh4114 uh-huh, but there's also a bunch of other bisphenols than just A. Unless they're not using anything and letting the can corrode quicker or using some sort of resins instead, they're still likely using suspect plastics.

I'm not worried about bioavailability, I have a decent amount of muscle mass on 1.46g/kg BW, although I might go a bit higher to test some correlaitons with blood biomarkers. VO2 max is not the best biomarker for longevity, but average lifespan and quality of life, instead. There's no published data that supercentenarians (> 115y) have a relatively high VO2max.

​@@conqueragingordietrying123congrats for the excellent biomarkers.Just curious to know your thoughts about some researchers saying that an adult human actually need only 46 gr of protein per day especially as we age because excess protein prevent dopamine production and increases the risk of Parkinson's not to mention the impact on an aging kidney.On the other hand we know that we need more protein to fight sarcopenia.Cruel trade off.

I'd like to see a link to the studies showing dietary protein negatively effects dopamine and kidney function in healthy adults.@@abdelilahbenahmed4350

Thanks @JoeKickass324. I'm not sure about caffeine and NAD, I haven't come across that data.

Thanks @rwh4114, and trying my best to offer value/help others is a big part of my existence! I do add D and B12 into Cronometer-that data is shown in the vitamin list at 11:35

Thanks, trying to make too many mental notes along the way and missed it!

In the past, high dose TMG (up to 3g/d) didn't impact my homocysteine level, unfortunately.

Hey @littlevoice_11, around 2g/d from sardines. In terms of a recommendation, the amount that helps keep EPA and DHA relatively high and able to resist their age-related decline. That amount will likely have inter-individual variability. Also, I don't yet know if my current intake will help achieve those goals, I'll need more metabolomic data over time to know.

Thanks @nootri. A big premise of the channel is testing, not conjecture, and more of my biomarkers, including DunedinPACE are close to youthful. About $200/month on testing.

Yep, not sure

I have-I included chickpeas for a few tests a while ago and they didn't move the needle, so I took them out.

I've increased NAD within 7d-18d for fish oil isn't short by that standard HDL in the 50-60 range is optimal for men, see these 2 videos: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-BhYjPEL5bVc.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-MUuKlpyvZaU.html

Hi @Battery-kf4vu, update video for homocysteine coming soon-9.8. High-dose niacin likely negatively impacted it, as it recently went as high as 11.5. Iron intake is exclusively from food-plasma levels are ok, but I haven't measured ferritin, which provides more info about iron being too high (or not). The homocysteine studies are relatively short, and haven't assessed ACM risk, and when considering its negative associative impact on health, I think the safest bet is to keep it low, and avoid the age-related increase, if possible.

I don't take NMN. However, High dose methyl-cobalamin, b6, tmg combo will keep it down below 8 in my data. However, that sends my b12 blood levels off the charts high. I don't think anyone knows whether ultra high b12 levels from supplements causes problems, but I have lowered by B12 dosage and am willing to accept a higher homocysteine level

@@jackbuaer3828 I don't like high doses of B6 B9 and B12. I only take a small dose B12, and my blood level is already high. I'm willing to accept 1g of TMG, because I think there's less chances of side effects and TMG has other health benefits. The question indeed is are we willing to accept a higher homocysteine, and how much more. I think I will stop taking NMN and only take the apigenin, which should increase NAD on its own by lowering CD38. Is it raises my NAD by 10, and my homocysteine goes up by 1-2, the TMG should be able to counter a good part of the homocysteine increase. It'd be already good to increase my NAD by 10, and it would save money for other things, especially SIRT6 activator which is quite expensive.

Rarely-sardines have positive correlations in my data, so I focus the approach around them instead. I'm not a fan of general dietary recommendations-my approach involves letting multiple systemic biomarkers drive diet, whether it's protein intake or other stuff. For the most recent test (11/27), I was up to 5 eggs/week, with no major impact on biomarkers (epigenetic and telomere data isn't in yet, though). But that's within the context of a high-fiber diet, I'm not sure about 5 eggs/week for others being ok for their biomarkers-we'd have to do the experiment.

Ha, it's not difficult-I've consistently eaten more of each in the past. Most of the strawberries are in a smoothie, the carrots are raw. It takes about 10 minutes to eat the carrots.

@@conqueragingordietrying123 Thanks. I think I need to up my consumption of both by at least 4x! Keep up the great work.

Nope, only the soluble fiber, which is ~25% of the total. Cronometer determines calorie intake from fiber, ~2calories/gram.

I haven't, but which biomarkers would you expect mercury toxicity to impact? That could be an indirect measure.

I've never mentioned the good for fermented foods in my diet...

@@conqueragingordietrying123 i could swear there was something about something with lactic acid bacteria u mentioned in regard to ur yoghurt consumption 🤔

​@sooooooooDark but how much of that bacteria actually gets into the gut to make a difference compared to all the other bacteria that is already there

Many (chronologically) younger people listen to your videos using various devices or in different places, like the subway.

No worries, and thanks @allehelgen. As you can see in the video, the microphone is close to my face...Are you on mobile? The volume is ok on a PC or Mac

The audio quality is great, but the volume is not dictated by that but by the gain fader in your editing tool. Try importing a video from say ModernHealthspan and one of your latest ones, and you will see either on the master meter or just the soundwave that the volume is very different. By ear, I'd say that your current gain is around -12/14dB which is very low. When using desk amps you can adjust volume at will but mobile devices are limited. When I get home I'll look into the volume of your video and give you an unbiased measure, and an advice on how much gain you should add. What editing tool do you use?

​​@@allehelgenumm, I'm using Galaxy Buds Pro earphones on a Samsung Note9 device and the audio is perfectly audible at already 50% volume. Could understand it at 30% too. And I'm using only one earphone, with two I could drop the levels further, so volume levels are fine imho.

​@@LVArturs Galaxy buds have active noise canceling. I'm not at home right now, but when I am I'll show you objective metrics. I used to be an sound engineer (not to be a smartass, but in case you think I just have bad settings).

Any idea how to long-term improve GFR ?

iollo's metabolomic kit measures TMAO, so I can track that. I'm not worried about it in food-the most important variables in the TMAO story may be gut dysbiosis and poor kidney function.

Without more specifically looking at your diet, lifestyle, etc, eating more fiber, based on this meta-analysis: pubmed.ncbi.nlm.nih.gov/25387901/

That's possibly true, I'm thinking about increasing egg intake, we'll see...

Hey Tommy, I'm not sure what's optimal outside the RDA-we each have different metabolic needs. For whatever reason, more VitD may be better, we'll see. Cherry/small tomatoes

Mushrooms mostly only get you D2.

Hey Olya, I haven't taken NMN in a while-I switched to nicotinic acid, but the dose was too high (650 mg/d). I'm waiting on resutls for 60 mg/d's potential ability to impact NAD...

That's a good idea, and good point about collagen, but I'd sacrifice taste. Same for packing in water-I don't eat much of the oil, I throw it away.

@@conqueragingordietrying123 I understand that some people may not like fish skin/bones. There's a solution. I buy Chicken of the Sea whole sardines in water. I know you can eat fish straight out of a can, but I had food poisoning from it (canned tuna) once, so I always heat up canned fish. I put the sardines in a nonstick pan with no oil to crisp up the fish. It becomes crunchy, which I like. When the fish is crunchy, you don't notice the skin and the bones are easy to eat. You can control how crunchy you want it to be by adjusting the amount of time in the pan. Not related to nutrition, but I hope you're not pouring the olive oil in the can down the kitchen drain. Never pour oil down the drain as it will clog the drain. Also, if you're throwing away the olive oil in the can, the calories you're getting are less than the calories stated for the can.

​@@conqueragingordietrying123 I'd also suggest whole canned sardines in springwater. If you choose ones that are no salt added, you can drink the springwater and get the extra nutrients/omega 3s from it without additional calories, whereas I assume the ones in olive oil dilute the omega 3s etc into the oil during the canning process, which comes at a calorie cost if you eat it. Use a high polyphenic evoo if you like the texture of the oil. Maybe a high quality chilli sauce or salsa to make things more interesting day to day. Collagen or glycine on egg days seems sensible because of the high cysteine content of eggs. Maybe iollo can guide on glycine, hydroxyproline, and proline levels to suggest which approach.

Olive oil that is best for health is hard to find in most stores . However the labeling of olive oil in just olive oil dark bottles, for best preserved olive oil . Will have a amazing effect upon so many anti-aging biochemical process that it is considered worth researching usually from the oldest olive oil farms in Italy . Not going to use product names here . But sadly for such a great oil for cooking and health and taste . The use of mixed olive oils placed in many brands even from Italy to pass as normal olive oil . Shows the lack of interest of manufacturing to provide the true value of its products . Bedsides Supplements of quality can also cover. The other commented nutritional needs that are extending life and natural energy cycle inside Mitochondrion and cell process transport support process .

Hey @viracocha2021, stool is definitely normal, no issues there. In my early 20s, eating a fiber-deficient diet led to an internal hemorrhoid, which I still have, but is infinitely better with the current diet (and fiber intake).

Outside of a muscle biopsy, that's impossible. But I may have a work-around-I've been sending blood for metabolomic (iollo) analysis on the same day as NAD testing, which can help address what's happening in tissues (i.e. acylcarnitines as markers of mitochondrial function).

@@conqueragingordietrying123 Thats great. The reason I ask is there is an argument that NAD only really has its benefit if it can boost our tissues and organs and not only the blood. Great work!

We disagree about no sun exposure level being safe. We've evolved with sunlight for hundreds of thousands of years, I find it hard to believe that humans hid from the sun every chance they could get.

I think melanin and cell membrane lipid quality, cholesterol and even melatonin content shouldn't be disregarded. Excess UVA is likely bad though for anyone.

​@@conqueragingordietrying123well once again we can look at the data instead of conjecture and see how the sun damages DNA www.ncbi.nlm.nih.gov/pmc/articles/PMC8477449/#:~:text=Ultraviolet%20(UV)%20irradiation%20causes%20various,often%20decades%20after%20initial%20exposure.

Which of my biomarkers would you expect to improve with the swap? My primary focus is on that, with the diet as a tool to optimize them...

@@conqueragingordietrying123 According to AI, musk melons contain 60.04% less fructose per 100g compared to watermelons. It could be a strategy to further restrict fructose intake. Other than that lowering deuterium intake long term ought to benefit your mitochondria. The citrulline might contributed towards NO production and or potentially up your serum arginine levels that might support mTOR subcomplexes better. I see this as a slightly better way of preserving muscle and mitochondria.

@@conqueragingordietrying123 regarding short-term changes to biomarkers, I would probably keep an eye on whatever biomarkers are pertaining to kidney and vascular health.

I should also add that cucurbitacins have a say in whatever biomarkers are going to be touched. Not sure how changes to their levels will impact you. Cucurbitacins E induces autophagy - mTORC1 activity, as reflected by p70S6K and ULK1S758 phosphorylation. suppression of mTORC1 activity was further confirmed by reduced recruitment of mTOR to the lysosome, which is the activation site of mTORC1.

@@conqueragingordietrying123 Which of your biomarkers would you expect to improve with the swap?

I have GI intolerance/sensitivity to most beans, so they're a very rare addition.

There's no need to add more potassium The 9000 mg target was based on earlier correlations, and current blood test data has not gotten worse at the lower level.

There may be a good reason to keep potassium lower....its tough on the kidneys at high intakes and I wonder if Mike has ever looked at the relationship with potassium and egfr. One would need to measure excretion to get an idea though.

@@jamesgilmore8192 prehistoric humans supposedly ate much more potassium than us today - up to like 15000mg tho im not exactly sure how they suppsoedly did it since thats hardly possible with the foods we have today lol - would literally have to be 4000 cals diet at that point one could probably theorize that foods used to be much different/less caloricly dense prior to agricultural practices (choosing the more caloricly dense ones and over time morphing them to what we know today) but still....15000 seems hard to reach :P

​@@sooooooooDarklots of fruit and even veggies such as broccoli have been bred to be sweeter

No, the story is at 6:22

Yep, it is a lot of fructose, but the good news is that I've halved my intake over time, and markers that it could affect (liver enzymes, HDL), are now close to optimal. However, I wonder if fructose intake has anything to do with my relatively old Horvath age...

all foods are supplements in a way. taking it as food is the way nature intended. And, like you, I love almonds, but they almost kill me, in any form..

I switched carrots for orange sweet potatoes for a few tests a couple of years ago, but more biomarkers than not got worse, so out they went...

lol, who cares what type of animals that I eat? The biomarkers are most important.

But there is yogurt