Telomere Length Test #12: Correlations With Diet

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17 фев 2024

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Комментарии : 130

@zombi3lif3 5 месяцев назад

This is the most exciting series I'm currently watching 📺

@conqueragingordietrying1797 5 месяцев назад

Thanks @zombi3lif3, 72+ years of more videos to come!

@zombi3lif3 5 месяцев назад

@@conqueragingordietrying1797 Nicccceee!

@jimdres7000 5 месяцев назад

Good luck with your next Telomere test Micheal.Look forward to seeing result.

@conqueragingordietrying1797 5 месяцев назад

Thanks @jimdres7000!

@SilverFan21k 5 месяцев назад

Im glad you get decent views and comments man. For the algorithm!

@conqueragingordietrying1797 5 месяцев назад

Thanks @SilverFan21k, I expect to do this for the next 72+ years, so both will likely rise!

@ccamire 5 месяцев назад

Love your video presentation to the point and obviously the content using data as the backbone.

@conqueragingordietrying1797 5 месяцев назад

Thanks @ccamire!

@barasra8847 5 месяцев назад

Thank you for all the good work and keeping us enlightening. Like the foods intake approach than the artificial supplements.❤

@conqueragingordietrying1797 5 месяцев назад

Thanks @barasra8847!

@AndrewPawley11 5 месяцев назад

Fascinating insights

@Bear-zl5ic 5 месяцев назад

I am in my F Around phase. Thanks for your work as always!

@conqueragingordietrying1797 5 месяцев назад

Ha, I'm thinking about making T-shirts with the F-around Find Out Approach to aging!

@Bear-zl5ic 5 месяцев назад

@@conqueragingordietrying1797 Does your supplier have stickers? I love to slap stickers on my Larq bottle.

@barrie888 4 месяца назад

interesting as usual

@thomasmuller1850 5 месяцев назад

Very interesting, glad to see cheaper stuff working too for telomere length. I recall older trials with multivitamins, which megadosed the B vitamins and were associated with longer telomeres. So maybe it was just the vitamin B1.

@MLeonardReel 5 месяцев назад

Thanks!

@conqueragingordietrying1797 5 месяцев назад

Thanks for your support, @MLeonardReel!

@TheBroSplit 5 месяцев назад

I fear this could go around in circles forever but I'm here for it in good hopes

@johns9164 5 месяцев назад

People think I use too much black pepper, well now I got the last laugh

@AznDudeIsOn 5 месяцев назад

beets black pepper selenium and B1 GOTCHA

@conqueragingordietrying1797 5 месяцев назад

That's what the current data shows!

@MixtrisUFOimages 5 месяцев назад

Great stuff. Keep up the good work. When you saw beets do you mean the red beetroot vegetable?

@conqueragingordietrying1797 5 месяцев назад

Thanks @MixtrisUFOimages, yes, purple/red beetroot

@MixtrisUFOimages 5 месяцев назад

@conqueragingordietrying1797 thanks. This seems a better option to TMG? I'm thinking of cutting out TMG supplementation as it interferes with my sleep

@tommyortiz6623 5 месяцев назад

@@MixtrisUFOimagesyou can back off tmg a little I do micronutrient shake but in small amounts daily

@WillowUfgood 5 месяцев назад

You should look at WBC counts to ensure that LTL increases aren't just due to generating less cells.

@madpower2000 5 месяцев назад

Brazil nuts are rich in selenium, with just one nut containing 96 mcg, or 175% of the RDI.

@MixtrisUFOimages 5 месяцев назад

Yes, I wondered why he he included both selenium and Brazil nuts

@conqueragingordietrying1797 5 месяцев назад

Yep, that's where the majority of my selenium intake comes from

@conqueragingordietrying1797 5 месяцев назад

@@MixtrisUFOimages I calculated correlations for both foods and micronutrients. That selenium and brazil nuts are both significantly correlated suggests that selenium's correlation is driven by Brazil nut intake, relative to other selenium-containing foods

@Ean3 5 месяцев назад

I’m fairly new to your channel and haven’t watched all your older content but have you done any studies on potential correlations between fasting and telomere length?

@conqueragingordietrying1797 5 месяцев назад

I haven't, but daily fasting is currently in the approach. On most days, the eating window is finished by 3PM-on others, as early as 12PM. I don't think it has an impact on biomarkers, but I do that for sleep quality and duration.

@christiancrafoord 5 месяцев назад

hope cacao and parmesan cheese makes comeback with massive intakes which also correlate to longer telomeres😂, literally my favorite foods.

@sooooooooDark 5 месяцев назад

parmesan's saving grace is its high spermidine content however its high in satfat, animal protein and contains some d-galactose, all of which r potentially sus for telomeres de-fatted cocoa may make cocoa viable if it turns out that full-fat-cocoa beans rnt

@christiancrafoord 5 месяцев назад

@@sooooooooDark too bad one never eats more permasan than what is sprinkled on top of food like 5 g. it's like lettuce when it comes to spermidine, but yea every little bit helps!

@conqueragingordietrying1797 5 месяцев назад

I've since increased cacao intake, but not yet on the Parmesan

@mizutofu 5 месяцев назад

@@conqueragingordietrying1797 Does negative r mean negative correlation or not?

@ultimape 5 месяцев назад

It's fascinating that your dietary correlations line up really well with the nutrients that help me fight off my Crohn's or are otherwise deffecient in this condition. Selenium is particularly interesting as it is also within Brazil nuts in high amounts. I am curious if you take garlic regularly, or have source of B6. IIRC garlic is a great source of selenium and B6, and the selenium helps with converting the B6 into the right form for the body to use. The telomeres in the gut seem to be pretty big factor in aging according to some of our animals models. So maybe the findings you have here match up for more than just coincidence. > " Undeniably, many studies have confirmed the presence of short telomeres in the colonic mucosa of patients with IBD, particularly in CD and UC subtypes (Chakravarti et al., 2021b, O'Sullivan et al., 2002, Risques et al., 2011, Watanabe et al., 2022)." [ DOI: 10.1016/j.arr.2023.102083 ]

@conqueragingordietrying1797 5 месяцев назад

Yep, thanks @ultimape Fresh garlic is in the approach, current avg is ~2g/d

@Yeawhatever507 5 месяцев назад

What’s the name of the chart at the start where it shows the interaction/connection between telomere length and a bunch of other things?

@viracocha2021 5 месяцев назад

Thanks to you I've already optimised my biological age (21 while being 32M) My next objectives are rhr, hrv and bone but those three don't require a lot of analysis and learning... things that I love to do. Do you have a priority list in terms of longevity impact? NMN levels, telomere lenght, homocysitine, etc

@louishardiman7749 5 месяцев назад

Thanks for all this great stuff. I'm wondering to what extent when you discuss caloric deficit is it a matter of lower total caloric intake vs not eating in a surplus. For example, if you were highly active and needed 3500 plus calories to maintain your ideal body composition, would such a scenario be worse than a less active lifestyle and lower caloric intake but the body composition the same in both cases?(in other words, an athlete maintaining 10% body fat vs a more sedentary person maintaining 10% bf - is there a difference?)

@conqueragingordietrying1797 5 месяцев назад

The only way to know is to track objective biomarkers... I was more active a few years ago in conjunction with a higher calorie intake (2800 vs ~2100 now), and the majority of biomarkers were worse than now. But, that may be specific to me-tracking one's biomarkers can help identify the calorie intake, diet composition, supplements, and exercise duration/frequency that may be optimal

@louishardiman7749 5 месяцев назад

@@conqueragingordietrying1797 ok great thanks, my instinct suggested this for some reason, so reducing overall calorie intake and expenditure is the first thing I'll have to experiment with over the next few years

@rene-rv6pp 5 месяцев назад

For every person the need of calories will be different depending on level of activity. Me for example ha under 10 body fat and moderate activity. But there is also a mechanism in the body that sometimes ask you for more or less calories. I mean you get hungry for a reason

@christiancrafoord 5 месяцев назад

i’m curious, i think in previous videos turmeric was significantly correlated with better data? what is the intake currently if it all?❤

@conqueragingordietrying1797 5 месяцев назад

3g/day, Turmeric is has a relatively high correlative score with many biomarkers, even without TL (after adjusting for calorie intake)

@solverapproved 5 месяцев назад

Does the cacao correlation in your analysis differentiate between beans, cacao butter and lean cacao powder? Lean non-alcalinized cacao powder has a lot less saturated fat than other forms, and saturated fat even from whole plant sources has correlations with lower telomere length, even in healthy adults.

@conqueragingordietrying1797 5 месяцев назад

I only eat the beans (which I grind myself), so I'm not sure

@startingtoday4663 5 месяцев назад

QUESTION: Can we assume that the results are representative of telomere length in all tissues? i.e. is telomere length in the blood cells the same as those in the hepatic cells? Interesting video as always.

@conqueragingordietrying1797 5 месяцев назад

Thanks @startingtoday4663, and ope, only WBCs

@mwalkerdine 5 месяцев назад

Would be interesting to try and measure stress levels against telomere length perhaps if you measure your HRV daily and average that against it - just an idea

@conqueragingordietrying1797 5 месяцев назад

I can check that correlation, thanks @mwalkerdine

@neilquinn 5 месяцев назад

If someone wanted to do a consult with you in the future, what labs would you recommend running in preparation?

@conqueragingordietrying1797 5 месяцев назад

Hey Neil, standard chem panel + CBC at a minimum

@MMPRECISIONPAINTING 5 месяцев назад

I would love to see your results using Gotu Kola.

@conqueragingordietrying1797 5 месяцев назад

Give it a try, and report back! I try to do it all with diet

@MMPRECISIONPAINTING 5 месяцев назад

@@conqueragingordietrying1797 I should and probably will.

@andreacolombo2918 5 месяцев назад

Hi, can I ask a question about your method that I find very interesting, how do you know the association between a biomarker and a specific food? for example how do you know if strawberries lower liver enzyme (just for say one) and is not another food that do that? thank you

@conqueragingordietrying1797 5 месяцев назад

I can't speak to causation, but if a given biomarker has 10 significant correlations with food, I try to follow them all, but also within the context of not messing up other biomarkers

@johnvanderpol2 5 месяцев назад

is it black peppers, or peppers in general that are healthy. I myself \have a variety of pepper plants, and tent to eat on the spicy side. i also use these raw peppers to treat wounds and scar tissue i had from long ago. and they tend to fade away. I have a feeling peppers in general are an overlooked health benefit.

@conqueragingordietrying1797 5 месяцев назад

Ground black pepper-it's just a correlation, so I can't speak to causation in terms of health I (and the data) definitely agree about peppers being underrated!

@Violetswirl 5 месяцев назад

Black pepper and spicy red/green peppers are not related in any way. Black pepper is native to India and of the Piperaceae family of plants, its a small dark berry. Spicy red peppers are native to the Americas and are a vegetable. Very different chemically too. Black pepper gets it spiciness from piperine, whereas spicy peppers get their spiciness from capsaicin

@rene-rv6pp 5 месяцев назад

Hello. Have you tried raw peppers for some other problem? I mean not only skin

@johnvanderpol2 5 месяцев назад

Flu is gone once you eat some with your food, if that is what you mean?@@rene-rv6pp

@rayne5368 5 месяцев назад

Try adjusting telomere length to naturally occurring Fibonacci number. See what you get. I wonder how I can do these tests consistently like you.. I am not rich. But you can do it.

@tommyortiz6623 5 месяцев назад

I am sure fasting maybe the solution to increase this. So something like a 1-2 meal per day or just a 3 day prolonged per month while maintaining same calorie intake

@conqueragingordietrying1797 5 месяцев назад

Daily fasting is already a part of the approach

@alias2all 5 месяцев назад

Is the measured telomere length an average value or a specific gene? Would reducing the Cacao or clove in take by half or to a 1/3 change the inverse correlation?

@conqueragingordietrying1797 5 месяцев назад

It's an epigenetic estimation of telomere length, based on this approach: pubmed.ncbi.nlm.nih.gov/31422385/ Cacao and cloves aren't significantly correlated with TL after adjusting for calorie intake, so that's not the lowest hanging fruit...

@MLeonardReel 5 месяцев назад

By the way, Brazil nuts contain large amounts of selenium - 95mcg per nut. Does that make the correlation even stronger?

@conqueragingordietrying1797 5 месяцев назад

Unfortunately not, but that they're both on the list suggests that the selenium correlation is being driven by Brazil nut intake, which is where I get the majority of my daily selenium intake

@markthornton9128 5 месяцев назад

Selenium and Brazil nuts are essentially the same thing and highly correlated (is that “autocorrelation”.). Please explain do you take a separate selenium supplement?

@conqueragingordietrying1797 5 месяцев назад

The majority of my selenium intake comes from Brazil nuts, so the selenium correlation is likely driven by that. I don't take a selenium supplement

@Violetswirl 5 месяцев назад

Is there a specific reason you are not taking Thiamine supplement? thanks

@conqueragingordietrying1797 5 месяцев назад

Which biomarkers would you expect it to improve? I can increase it via diet...

@julianmeehan2781 5 месяцев назад

Have you thought about TL and any associations to your polyphenol intake? Vitamin K may be just a marker of plant based polyphenol intake...

@conqueragingordietrying1797 5 месяцев назад

Polyphenol intake isn't include on Cronometer's list, so it's tougher to track intake-I'd have to manually enter that data based on the published literature. Which polyphenols would you expect to make the greatest impact on TL?

@julianmeehan2781 5 месяцев назад

@@conqueragingordietrying1797 The associations with Cocoa seem very interesting and counter to what I had expected especially at the dose you are taking so checking on Epicatechin, Catechin may be insightful..

@julianmeehan2781 5 месяцев назад

There may be others that are relatively simple to examine such as apigenin (parsley) where you made a marked change in your diet composition . Happily most of your foods are in the polyphenol explorer with a major exception being mushrooms....

@oniempire5849 5 месяцев назад

Do you think purple dragon fruit would do as well as beets it contains betaine also?????

@conqueragingordietrying1797 5 месяцев назад

Hey @oniempire5849, got a publication showing its betaine level?

@ellingolsen3194 5 месяцев назад

Is there a correlation between TL and intermittent fasting?

@conqueragingordietrying1797 5 месяцев назад

I'm not sure, as a long daily fasting window is a regular part of the approach...

@Montie-Adkins 5 месяцев назад

2 grams of NMN? Is there a max safe amount? I take 1000 mg of NMN which has some Resveratrol too, and 1000 mg of Urolithin A.

@conqueragingordietrying1797 5 месяцев назад

Hey Montie, I'm not sure what the max safe amount is, but I'm happy to have stopped taking the 2g/d dose.

@jamesgilmore8192 5 месяцев назад

More beetroot -- tough ask. Would you consider beetroot extract? It has been shown to have good activity in athletes, possibly better than raw beetroot itself. No fibre of course, but then fibre isn't in the list as I can tell.

@conqueragingordietrying1797 5 месяцев назад

Not yet for me, the increase from 7.5 to 10 oz/d has been ok in terms of taste and satiety... I try to use whole foods as much as possible, rather than the extract, as the maximal potential gain approach.

@nuovoaccount998 5 месяцев назад

Are you related to Rachel Lustagarten RD in new york?

@conqueragingordietrying1797 5 месяцев назад

Probably very distant cousin, but not directly

@faustopacheco120 5 месяцев назад

What's the difference between positive and a negative r values?

@conqueragingordietrying1797 5 месяцев назад

Positive = higher intake is correlated with longer TL Negative = higher intake is correlated with shorter TL

@bhut1571 5 месяцев назад

Wondered what the uncertainty error is in these measurements of telomere length?

@conqueragingordietrying1797 5 месяцев назад

I'm not sure, but if test-to-test variability was an issue, we'd expect to see large swings in the data. That's not true so far...

@jamesgilmore8192 5 месяцев назад

Mike -- What happens when you exclude the 2g NMN/day point? That was an unexpected result and has outlier written all over it.

@conqueragingordietrying1797 5 месяцев назад

Hey James, I could do that, but it's within my range (i.e. 2022 data), so I'm not sure it's an outlier...In contrast, the NA induced DunedinPACE value (0.98) was far beyond my worst value 0.89 over these 12 tests...

@jamesgilmore8192 5 месяцев назад

@@conqueragingordietrying1797 I was surprised. There was the study: The Impacts of Short-Term NMN Supplementation on Serum Metabolism, Fecal Microbiota, and Telomere Length in Pre-Aging Phase, 2021 which used NMN 300mg/day which showed favourable effects of TL, but I can't find a replication anywhere. Obviously there is a lot we don't know about NAD precursors. There is nothing wrong with a sensitivity analysis like you did for 2023/2024 with the NMN point excluded.

@arthurcard1152 5 месяцев назад

Resveratrol. Astragalus

@conqueragingordietrying1797 5 месяцев назад

Give it a try, and report back! I try to do it all with diet

@arthurcard1152 5 месяцев назад

@@conqueragingordietrying1797 Diet and herbs pal for decades. Just turned 60. Haven’t been sick since 2013. lol. Health Guru.

@vulcan4d 5 месяцев назад

Wait, it is lower when taking NMN? That's not good.

@conqueragingordietrying1797 5 месяцев назад

It was 2g of NMN, though, maybe too much

@Larsonaut 4 месяца назад

You can lengthen your telomeres with 40 times hbot significantly n

@conqueragingordietrying1797 4 месяца назад

*might be able to* the only way to know is to test, and one of my clients is currently doing that experiment...

@wowyummyyy 5 месяцев назад

LIKE👍 👍🏿 👍👍🏿👍 🤩 😇 🤩 😇🤩 💯❣ 💯 ❣💯

@DaveYadaraf 5 месяцев назад

I haven't been following, but my first thought relates to exercise just prior to the blood draw. For example, if I exercise for 2 hours the night before a blood draw, my metabolic panel will be much different than if I were "lazy" the night before. More specifically, lipids are very sensitive, and my LDL-C will be 20 points lower when I exercise the day before the draw. 🤔

@jamesgilmore8192 5 месяцев назад

Yes its best to be consistent. Since most of life is spent not exercising, rest day or two before a test gives the most representative picture. One well known example is if you exercise the day before a test and measure postprandial TGs after a fatty meal, you'll see a massive difference.

@harrisonschwartz565 5 месяцев назад

I have a lot of statistics training. There is an issue with this which you must be aware of. I assume you’re using a multivariable model. If so, you need to have 10-20 samples per variable. So if you have 37 variables, you should have well over 500 samples if you want to have useful data. With 97 variables, you should limit the analysis to just 5-7 of your strongest variables and remeasure. I’m very interested in your project and data, but you’re getting extremely strong correlations with things like cacao which, scientifically speaking, should not be negatively correlated with telomere length. P values are also far too low. That is a classic sign of overfitting your model by adding far too many variables for your sample size. Again, I really think this is a great project and think it’s cool you’re studying yourself, just might want to do it in a way that gives more robust results

@conqueragingordietrying1797 5 месяцев назад

Hey @harrisonschwartz565, it's easy to get lost in the stats, but by following as many of the "strongest" correlations for each biomarker, that's contributed to improvements for many biomarkers. Whether that's cause and effect, overfitted or not, I'm not sure, but the end result is on the right track for the most part.

@christopherbrand5360 5 месяцев назад

I am pretty sure Dr Lustgarden is just calculating simple, pairwise correlations for the initial screening. Those aren't coefficients and p-values from a multivariate model. So yes, there are likely to be bias problems (omitted variables) and when testing dozens or scores of foods and nutrients there are going to be false positives even at a threshold of p=0.01, but this is likely to get worked out over time, especially if he does experiments (F around) to test the items that pop out in the correlations. The multivariate regressions that use calorie intake as a covariate are really simple and the only p-hacking problem again arises when doing many such regressions which will lead to some coefficients being significant by chance.

@jamesgilmore8192 5 месяцев назад

@@christopherbrand5360 Yes, these are simple correlations where p values represent strength of evidence rather than claims. The whole approach isn't dependant on a p=0.05 threshold but its nice to know if that has been crossed of course. This is more like an optimisation algorithm using a "Bayesian" optimisation with forward extrapolation via the correlations. I say Bayesian because Mike is using other information (mini-experiments, literature info, choosing food changes etc) to follow the correlations and so the frequentist picture of things falls down which is why we don't much care about the p values. Confidence intervals are better but harder to understand for the channels audience.

@rredding 5 месяцев назад

I like your intentions, but this is much ado about nothing? Paralysis by analysis... First one should know what the resolution of the test is, the variation from sampling and the test method itself. Then, selenium comes mostly from Brazil nuts, so factors selenium and Brazil nuts are heavily dependent. Eye ball statistics: nothing changed.

@conqueragingordietrying1797 5 месяцев назад

I didn't claim big effects, only that the data is on the right track, with room for improvement (i.e. 7.75 vs 7.13 kb).

@Seeker_of_sense 5 месяцев назад

You focus too much on diet and too little on supplements and drugs. If diet worked, there would be plenty of long living people who eat certain foods, but that isn't the case. Also, your intestinal microbiome has a huge effect on the effect of your diet and is highly individual - pomegrenate comes to mind.

@Yakkityyak248 5 месяцев назад

I don't know about that. Surely it would be best if you could achieve full health without supplements or drugs. I'd like to think it's still possible. I appreciate it would be difficult in the USA where your food & beverage manufacturers and I use 'manufacturers' intentionally, seem to be your enemy and the FDA are pointless.

@conqueragingordietrying1797 5 месяцев назад

We don't have to do it the same way, this is how I'm doing it, others can choose for themselves I look at supplements as a last-ditch strategy, and I expect that approach to be most effective, relative to supplementing/pharma for decades of life. If the latter was true, polypharmacy would be associated with better health outcomes, but it's not. I know plenty about the gut microbiome, PubMed or Google my name!

@kst157 5 месяцев назад

Supplement industry is famous for being unregulated & fake far too often with missing ingredients, significantly less than promised, other added (unknown) ingredients as substitutes, etc. Random trials show almost all fail in different ways & many are potentially harmful & isolating ingredients is often an added problem as real food contains so much more … I’m on the quality food approach & it’s paying off handsomely here (so far). 👍