17.5y Younger Biological Age: Supplements, Diet (Blood Test #4 in 2024) 

It’s nice to see you aren’t loading up on supplements like some of the other influencers. And you’re getting good results !

Would be nice to see an example of how you eat your meals, and how you toss strawberries into every meal :D A picture of the plate would be enough ;-)

This is truly how biohacking looks like

Lots of changes, very interesting, looking forward to further test results.

Im very impressed with your fiber intake. That's correlating with indigenous socities, hardly with western one. But I'm missing the other side of the coin which is fermented foods. There's a lot of Research about longevity and gut bacteria. Seems like centenarians are keeping diversity and abundance throughout life, while most people loose both. It's one of my focus points and data is also pointing to the huge role our biom plays in health. Also, ive heard one of huberman's guests from the field of microbiom talking about some carbs being converted through fermentation to protein, not only fats. Dont know the scope of this though. Keep on this great channel and thank you for sharing

Great video! You have the same macro nutrient ratio as Bryan Johnson

Ldl is not increased by saturated fat. Its plant fats that decrease it, which is why its assumed saturated fat, usually from animal sources increase ldl. If you want to increase ldl I would suggest removing or reducing: Flaxseeds, Peanuts, Olives and Coconut butter, then replace those with animal sourced fat. Coconut fat decreases ldl, you can look up the study.

To note: ive used Life Extension Homocysteine Resist several times over the past few years and every time saw a drop Homocysteine from 12 or 13 down to 8 or 9. So, now I just cycle it. Approx 2 months on, month off. N of 1, of course. But I'd be curious if that combination of nutrients could work for you.

What's your opinion on the organic compounds Sulforaphane (broccoli sprouts) and Lycopene (tomatoes)? Both seem to be of great interest in cancer research and their concentration can be increased by boiling them for ten minutes.

Hey Michael. I appreciate your approach and sharing all the info. Fantastic! Now that you have a good idea of what works for you, I would suggest that you change completely for a few months to BBBES, beef, butter, bacon, eggs and sardines to see how that affects the ML age. That would be extremely interesting data that would generate immense online interest. I would also add several fermented veggies like sauerkraut. kimchi and kefir. It would likely take a few weeks for your gut microbiome to adjust. If it is not an improvement you could always go back.

Thx prof. Lustgarten for this great video as usual. It seems that vitamin d3 intake should be paired with vitamin k2 in order to prevent vascular calcification. Do you plan to add vitamin K2?

That's a lot of simultaneous moves in the mix.

Great info Keep going!! TMG lowers homocysteine I was particularly excited about adding CoQ10 to convert T4to T3 I’ll be doing this Do you think that adding peanuts had any downside for you?( mold, omega 6 fat ,)

theres some interesting studies on isoleucine and leucine restriction from the Lamming Lab - "isoleucine-restricted diet extends the lifespan of mice by 33%"

I notice you don't have cruciferous vegetables in your diet any more, at least not in the quantities you used to eat. That's obviously a conscious choice. A few years ago, you inspired me vastly increase my intake of them. but I must have missed the video when you dropped them. My favourite red vegetable is steamed cabbage, and I get around 400 g per day of that, along with 400 g of broccoli or brussels sprouts. But I've started incorporating beets back into my diet.

Why so much strawberry? Is there something in strawberry that is contributing ?

Both low-fat and high-fat reduces blood sugars. It's a diet high in both macros that causes glucose elevation. Read about the Randle cycle

Im focussing on sirt6 activity. I E. Delphinidine rich foods etc. Unfortunately I have no clue on what biomarkers i should look at. They are all fine except ft3/ft4. Did you ever tried blueberries or other possible sirt6 activators? Unfortunately most studies are in vitro, some in mice.

Eggs contain peptides and other bio active molecules that lower cholesterol levels, so depending on your genes this effect negates the cholesterol they contain. We don't know which pathways they work on, but this is believed to possibly be an adaptation to the consumptions of eggs, as they are such a nutrient dense food.

5:11 u said "i dont want to go higher than 5 eggs per DAY" 3 times in one way or another u meant to say 5 eggs per WEEK :P

the blood mcv and blood platelets count have nice stepwise increase and decrese with age. maybe a cheap and effective biological clock there.

Maybe some recipes and meal plans to make it easy to follow.

Thanks for informative video Michael. Could you elaborate on how you come up with your vitamins and minerals targets? By the way i've been a chronometer user for the last 3 years.

Aren’t olives more processes than olive oil as olives must be cured whereas olive oil is obtained just by pressing the olives. Either hopefully will improve your biomarkers. Great job in maintaining your biological age (currently 17.5yrs) lower than chronological age.

Hi Michael, great overview / video as always! Quick question on lettuce (approx. 100g/day), anything special why you eat lettuce every day and not something else? Thanks for the reply!

Have you ever tried apigenin to improve your nad+ levels? Im concidering taking trigonelline myself, but not because of nad+. I am also not convinced that a higher nad+-bloodlevel is always better. Whats your data on that point?

It would seem that your diet is very alkalinizing. Have you ever measured your urine pH? I have a theory that having an alkaline urine is the key factor that protects us from the oxalate in our food.

I think your diet is a bit short of taurine which is an animal protein. Taurine is "in fashion" at this time imo.

How do you not get bored of eating so many sardines. I find I have to vary my protein sources

If you are showing high homocysteine and low thyroid function, would that be related to a problem with methylation at all? C677T homozygous or choline deficiency maybe? Just dipping my toes into this topic to understand my own body better.

“I find it hard to believe” Based on?…

When you were talking about eggs did you mean to say eggs per week? at 5:27

Hi i jut see your video on the Horvath's epigenetic age, do you trust more that for the biological age or this(Phenoage)?

Why collard greens rather than kale?

I saw a video that researched the best number of eggs per day. It is about 1 a day is the optimal amount to maximise lifespan. 6 a week.

instead of olives use capsuled olive leaf powder ive written it under a lot of influencers' videos but no one ever has done it xD its got 100 times the polyphenol content compared to olive oil/olives u kinda have to eat it in capsule form cuz its soooooo bitter and unpleasant (which is due to the aforementioned polyphenols), u can put in water and chug but yea pills r the easiest way of taking imo, 1 kg organic powder costs ~50 euro/dollar (i take 3 pills which is like 1.7g or so) - much cheaper than olives as well and calorie neutral pretty much

where's the beef?

Hi, with nicotinic acid supplement or with other NAD precursor that you have take in the past, what are the correlation with your biomarkers? they have a positive score? (especially with the kidneys) because some people say that NAD precursors can damage the kidneys

Any coconut oil data? I've seen miracles done with it, i'd really like to know where you stand

What type of olives are you eating (i.e., green, black, kalamata, etc.)? Also, do you keep track of oxalate intake? Are you worried that your daily high beet intake could lead to kidney stones? And finally, how many ounces of water do you consume each day?

Have you considered replacing Sardines with Anchovies? When I look at the Omega 3 to 6 ratio, they look much better.

Do you buy organic strawberries? Btw: very interested to see the results from the olives!

Good call on the calorie increase. SHBG should decline a bit with that and also by increasing Carb%. I also saw a study positively correlating SHBG with fibre intake, so another factor to play around with. As a personal example, my total T was 850 and SHBG 53, 8 months ago before I went on a chronic calorie deficit to get leaner. Now my Total T is 377 with SHBG 10. I eat a 50/30/20 carb/fat/protein lacto-vegetarian diet. My SHBG fall is in contrast to the weight loss literature, but im not complaining as it frees up bioavailable T. These numbers will normalize when I shift to maintenance.

I'm curious about your opinion on whole grains like Oats and Wheat?

Thanks for sharing. Have you ever tried the carnivore diet?

If I wanted to eat jerusalem artichoke raw for inulin,would washing them by scrubbing and then soaking in water with baking soda/vinegar,and then eating them with skin on suffice?

How is your coffee intake?

Have you considered methionine/met+cys restriction for your homocysteine issue? Have seen a couple papers about enzyme GNMT and general one-carbon metabolism that could be relevant

Any thoughts on goji berries?

I would be careful about peanuts as these are highly inflammatory.

Are the peanuts roasted? If so, you are taking in high amounts of AGEs. This could be a place to tweak.

What about soy and soy products like Tofu?

Are you concerned about the high sodium content of olives?

My wife has low Thyroid numbers and has for many years. Does your medication cause you and negative effects?

maybe something u could try: iirc higher fiber intakes (iirc 90+) were in ur data associated with better outcomes (what im trying to say is ur 88.2g are not something that is a limiting factor) and since u mentioned that at times u struggle with satiety how about: trying to supplement with various "types" of fiber (add them to ur beets smoothie or so) (such as resistant starch, inulin, fos/gos, beta glucans and whathaveyou) to increase: total fiber, gut microbial diversity (due to fiber diversity), (and potentially:) satiety 😁

You say olive oil have zero role in your diet. How much of the calories from the sardines in olive oil comes from olive oil? Or do you dry of the olive oil?

Wont the eggs push up your homosystene levels? B vitamins might help.

do u eat medjool dates?

I should eat sardines with skin and bones!

I saw a video saying that vitamin D is hard for the body to absorb. Did you take a vitamin D3 blood test to see if you are absorbing the vitamin D3?

What supplements do you take?

Which is your weakest biomarker in phenoage? What is missing to hit age 20?

Have you considered Omega 7?

What kind of strawberries do you eat? Fresh or frozen? Organic or pesticide treated? Soon after harvest/local or stored/shipped longer period? Thanks for all the data.