I know your diet includes lots of flaxseeds that contains ω-3, and I know that the seed/powder form is also good for gut health, but I just want to give a reminder (tip) that there is also the flaxseeds oil as a food dressing form, it can easily help flip the ω ratio. I tried from a local producer and I liked it. I did not expect it would be palatable, but it is, so it is a good surprise. I haven't done yet extensives tests like you to say if it helps with any biomarker, but as some of your older videos showed ω-3 having a correlation improving kidney health, I will check if it can help my mother and grandmother lower their plasma creatinine. (by the way, I plan on paying the patreon subscription next month)
I remember reading that Dean Ornish increased telomere length in his heart health study. His experimental group went on a low fat plant food diet, did some cardio and Stress reduction.
I'm already on a mostly plant-based diet (85-90g of fiber/d). More specifically, my approach will potentially which components within that approach can impact TL. It may not translate to others, though-the key is to test ourselves, and often, to have enough data!
Thx prof Lustgarten for this another excellent presentation.How many cloves do you eat per day? What about replacing your sardines intake by anchovies ( consumed in high quantities by centenarians in Acciaroli , Italy, along with rosemary)?
Thanks Abdelilah. It's ground clove powder, ~1g a few times/week. For the prior test, I took it out, but the correlations suggests that it should at least be in the diet a few times per week. Ha, no chance on the sardine exchange-I like their taste, and have a net + correlative score...
@@conqueragingordietrying123 I bought the Camry the day you mentioned it, so I can have an objective measurement. For my age of 61, I'm normal on the left hand (46.3 kg) and strong on the right (55). My goal is to be strong on both for someone two decades younger. I've had wrist and elbow injuries so I already have a routine to stretch and strengthen, but I'm upping my game while still trying to avoid injury. I spend more time on "prehab" then normal workouts.
@@conqueragingordietrying123 It is probably more of a threshold thing. As long as you are above some level... Establishing a baseline and tracking every 6 months or each year to see how it projects out is probably useful. If someone else has double but loses it faster, they are probably still more likely to leave this world sooner. I think it is good to get a baseline on a lot of things. You never know what in the future will be discovered is important. And another good reason is to see if something improves something. Hiking appears to have greatly improved my balance time on one foot with eyes closed. That is also supposed to be one of those standard tests. I never found a list of standard aging physical tests. If there was a list somewhere, a bunch would probably just be too easy. There is grip, sit-down get-up in some amount of time (don't know the term), that blind balance thing which actually sounds hazardous, there is a sit on the floor and rise test where you get docked for things like using a hand, and there is the spirometer. They should have simple reaction time to sound and light. I found one devise on Amazon. I made one once, but it got stolen. The Amazon one is pricey: "American Educational Reaction Timer." Deadhang time might be useful, but as one gets old that get harder, maybe impossible. Maybe inclined? See what angle one can hold for a minute? I wish a standard annual (or more frequent) check-up included DEXA where it has body comp and more retailed bone measures (and standardized), carotid intima‑media thickness test (CIMT), Pulse Wave Analysis, Grip strength, Reaction time, photo of the retina for future comparison, some skin scan for cancerous and precancerous tissue, an AGEs arm measuring device (AGE Reader), and Spirometer measures. And the usual blood pressure, temp, and such. Maybe a full body MRI every 5 years? And all that cool blood work you have done plus a test for a bunch of cancers like Galleri, and a blood test for Alzheimer's, Parkinson's and the rest of these dementias. I am not a fan of having everyone do VO2-max testing. That could cause more harm than good, make people depressed, or cause people to just avoid going entirely. How hard is it to scale up all this, so everyone gets it? It would probably save money long term. Short term, it would be expensive. There are all the devises, larger rooms, and you would suddenly find a huge amount of things that need fixed, rather than just getting it incrementally. Many people would not change anything in their lifestyle, others would. We would have to do a good job avoiding false positives, but without harming sensitivity too much. Average life expectancy gains could be huge. The fact that we are in 58th place in life expectancy, given how much is spent, is just tragic. The Chinese live a full year longer. Most of the countries ahead of us spend 1/6 what we do per capita on healthcare. We are feeding too many wallets, and getting too little for it.
Mushrooms are already a consistent part of the diet, and wasn't significantly correlated with TL... In contrast, sulforaphane from broccoli might make an impact, we'll see on the next test
You should consider tracking exercise (HIIT), your bed time, hours of sleep, time of year ( solstice ), as variables. I think food is very important but it is just a part of the puzzle. And MD82 mentioned Hyperbaric Oxygen therapy which you can add at the end as a way to revers age with modern science, that with Red Light Therapy or near Infrared.
Thanks @jerryh2954. My workouts are standardized in terms of frequency, duration, and intensity, so they're not likely a contributing factor. I could look at correlations with sleep, but that's been consistent in terms of duration and sleep stage %'s since 2018, so that's also not a likely fctor. HBOT and red light therapy are on the to-do list, especially if I can't optimize TL via diet and/or supplements.
I talked to Trudiagnostic staff. Obviously, they use indirect, predicted by DNA methylation method for measuring it, not directly measuring it. They actually suggested not to take this measurement too seriously and use a direct measurement for a fraction of the price if needed, elsewhere, to have more accurate results. Also, for my Trudiagnostic tests, the distribution is huge, from 6 to 7+ kb, so I can't use it for any conclusion.
Hey @maestroharmony343, yep, it's a DNAm estimation of TL, an approach that may be better than standard TL measures: www.ncbi.nlm.nih.gov/pmc/articles/PMC6738410/ Relative change over time is important to track, so I find value in their TL estimation.
That sucks about TMG with beets being correlated to so many positives in your data and TMG being one of Siim Land's favorite supplements. Interesting that TMG has been left out of the Novos and Blueprint stacks. Nutrition like most things is always a balancing act depending on moderation and synergies with no quick all or nothing fix. That's probably why your approach of trying to get most of your nutrients from food works so good. People often look at data in a linear fashion when it actually has a U shape.
One possible weak point here: there could be a sweet spot for cloves. Too little does nothing, too much might actually reduce telomere length, but the perfect dose may increase telo length. So if you increase cloves and it has a negative effect you might just want to dial it back to where you were instead of dismissing it altogether as having an effect on telomeres.
i have 2 questions!! 😂and i apologize if this is given in previous videos… 1. u drink green tea, has it improved telomere length? what is the data? anything? 2. how many grams of saturated fat do u consume? it looks like 18.5-22 g average mostly deriving from stearic acid? sorry!!!
Hi @christiancrafoord, and no worries! Yep, every day, 20 oz of loose leaf green tea. It's been a constant in terms of daily amount for years, so I didn't look at correlations with TL Avg SFA intake since 2015 = 25g/d, but most of it is not from stearic acid, but MCFAs from coconut butter.
Michael, due to the complexity of our diets and the many interactions, could you envision using AI in the future to help sort all of the out. The reductionist approach would seem to have limits because there could be some interactions or synergies between certain nutrients
Hi Ed, I agree-I'm working towards that goal-the plan is to have AI analyze the data sooner vs later Even better, it will be in app form, making it easier to optimize biomarkers via diet and supplements...
interesting, very interesting. I am not sure whether you will find a significant difference in telomer length after 2 weeks. Betain and SFA came as a surprise. The O6:3 ratio kind of as well, since yours is not shaped by seed ois, but by nuts, and very low (too low?). Does Your betain come with oxalate through beets? And then there is the relation to NAD+... is your NAD level stable now?
It's longer than a 2 week experiment-I implemented these changes in late June, so it will be a month Yep on a lot of oxalate from beets, but an important, undervalued part of the equation for systemic oxalate levels is calcium intake, which is high (1400 mg/d) NAD is decent only with nicotinic acid supplementation
Hello, you might be missing a lot of correlations by not varying your consumption of certain foods enough. For example, suppose Mg does cause TL improvement, but you always eat the same ammount of Mg and therefore your TL length is only affected by other elements you change. You will not notice any correlation between you constant Mg and your varying TL even though there is causation there. Your approach might need more adventurous diet changes between tests even in elements that you dont find correlate with biomarkers.
Hi @solverapproved, that could be true if my diet was exactly the same for every test, but in many cases, it's (purposefully) not In terms of Mg, its intake range over these 15 tests is 696 - 797 mg/d. That might not seem like a wide range, but if TL was significantly positively correlated with Mg within that range, I'd test the correlation by further increasing Mg intake...
I take astragalus extract. From what I understand there are several different species, some have the telomere extending molecule cycloastragenol, others do not. If you want to pay several times the price, you can skip the uncertainty and just buy cycloastragenol. My strategy was just to buy different brands each time I ran out. I figured I have plenty of time to extend them, and some of these are likely to have some cycloastragenol, if it does anything. Recently, though, I did order the real thing, because the price was a little lower, and if it does do something, my mom needs it sooner rather than later. It is still 53 cents a pill. I suppose it would be nice to get baseline measurements before I start taking it. I think a lot of this is probably pointless. White blood cells unlike other cells in the body can extend their telomeres as needed. The rest can't. Telomeres in all these other cells are likely only going to go down. The best way to preserve them is to preserve stem cells, and to keep conditions good for cells, so cells live longer before needing replaced. Less toxins, less free radicals, all nutrients needed, fewer infections, proper hydration, clean air and water, sleep to remove junk, healthy mitochondria, and maybe some intervention to reduce glycerol and glyceraldehyde. There may be other supplements that can improve the health of various organelles. We have to find these things. I suspect the real situation is that we need genetic modification to extend our telomeres. Longer telomeres are not the end-all, be-all, though. When mouse telomeres were made very long, the gains in longevity were only around 10%, if I recall. Though, they were healthier and thinner. And they got cancer less frequently and later, rather than more and earlier, as was assumed for decades. There may be a sweet spot, though. I suspect very long telomeres slow cellular division, because there is just so much more DNA to duplicate. Mice already have very long telomeres. They just burn through them faster as more is lost each division (100x faster, in fact). Making theirs positively huge could have introduced division issues. These same issues may not carry over when embryonic human DNA is extended, if the telomeres are only, say, double normal length. So, it is unclear what the effect of long telomeres would be in humans. There are so many ways we age, they would be unlikely to double lifespan or anything crazy. Another of the dozens of things that happens during aging would take you out well before the Hayflik limit starts making a mess with senescent cell secretions.
Not related to this video or telomer lenght. As I strongly believe that longer telomer lenght is good for all age groups. However have you considered that other youthful results might not be the best for maximum life expectancy. Could it be that when you are young, a person is like a raging campfire that burns out its vitality faster than a fading campfire burning with a small flame. For example IGF-1 level is high at youth and will go lower during aging. And there is studies that show that high igf-1 may speed up aging or reduce life expectancy. And so I want to keep my igf-1 levels low rather than at youthful levels
Many biomarkers have U-shaped curves for what's optimal (LDL as an example), but not for TL, which declines linearly during aging. In other words, getting it back to youthful levels (7.75kb) is the goal. By limiting supplements, I'm looking at doing that through diet, which is the lowest risk approach. Also, you're not subscribed! Subscribe (and watch!)...
@@conqueragingordietrying123, yeah my criticism was mostly towards that Levine's pheno age test. I am not sure that bruteforcing it low at certain age is good for long run. Might come and bite back so it is harder to achieve as youthfull results at older age relative to someone who has not pursued for low score at younger age.
@@halinallet652 particularly pheenage is not susceptible to the "afterburner" hypothesis. It is composed by physiological parameters, for downstream the metabolic cascade.
Please tell me you're testing for mercury, since you eat fish every day it's not a matter of if you're contaminated but how much. Takes years and years to detox
Sardines are a low mercury fish, but sure, I can put it on the list for later this year. If the amount of sardines that I eat was toxic because of Hg, I'd expect to see biomarkers that were negatively impacted, but that's not yet the case (I recently doubled intake, though)
Mercury in fish is less of a problem that it is made out to be. They had women stop eating fish during pregnancy, and the kids had lower IQs than the children from mothers who ate swordfish and every other highly mercury toxic fish. It was all theory and no true science. There was never an experiment until after the recommendation. Also, mercury is excreted in sweat. He exercises frequently, so there should not be a massive build up. That is not to say it is impossible. When I was in college, I would eat 1/2 of one of those big Costco cans of tuna (66.5 oz can) every day. I would put it in a serving bowl and throw in black pepper, curry and about half a pound of cheddar. Sometimes a can of black olives or mushrooms as well. And put it in the microwave, mix it up and eat it. It was helping my chess and schoolwork, and it was quick. But after a while I did start to get some negative effects. At that level of consumption, I probably needed to do a lot more sweating. Don't ask what the negative effects were, I just can't remember. Memory problems, I think :)
@@conqueragingordietrying123 Yes i agree with you but better err on the side of caution, let's see if your datapoints go up or down in time. Methylmercury mainly bioaccumulates in the brain so i don't think you would see it in other cbc biomarkers. Unless you're purposefully controlling its levels in blood
@@conqueragingordietrying123 oh check microplastics too since you're at it, fish is one of the biggest sources of ingestion other than plastic bottles. I'd say test once a year just to have an idea on how these toxic contaminants are doing
@@conqueragingordietrying123 thanks for the info. I’m eating beef and eggs to lose weight and it works well. I have several autoimmune diseases. When I eat significant sugar I flare up. If I eat beef and eggs it all calms down. After I lose the weight I plan to reintroduce plants one by one. Targeting longevity and weight maintenance.
@@davidflorez1196 I like sardines the best-there's no correlational data that suggests I should switch, too, so trying other fish is a hard sell at this point
I don't know why you don't go over the literature and insist just on your correlation data For example magnesium, "In multiple linear regressions, dietary magnesium was found to be significantly associated with telomere length in hypertensive adults; Model I did not adjust for any variables. For each unit of dietary magnesium increase, telomere length increased by 0.21 in all participants (95% CI:0.02, 0.40, p=0.030)" And there is plenty more data just on magnesium. Your approach is unique but really lacking at the same time.
I started on this journey in 2015 using studies in other people to guide decisions to optimize biomarkers, and those almost never worked. In contrast, following correlations within my own data has improved many biomarkers, and is a better approach, imo Dietary Mg intake is ~2x the RDA, so it's not a likely factor in my case
@@conqueragingordietrying123agreed, but i have noticed reported magnesium in foods vary greatly, i think walnuts and pumpkin seeds do have magnesium but i’m not sure about grains and vegetables anymore… maybe soil really is depleted…?
@@christiancrafoord Mg intake isn't significantly correlated with TL in my data, which argues against it impacting TL. Maybe for others with initially lower Mg intakes the data would be different
@@conqueragingordietrying123 I mean in some cases you go over some literature, in other cases you seem to completely ignore it. There is no correlation in your data with magnesium rich food it seems but for example there is with salt, where is the major source of salt diet, just salt doesn't make sense one would think, and a negative correlation with trymethilglycine? If you analyzed the literature you would find out much more, Just a few more examples "Identification of Telomerase-activating Blends From Naturally Occurring Compounds" "The tested single compounds were (1) α-lipoic acid, (1) green tea extract, (2) dimethylaminoethanol L-bitartrate (DMAE L-bitartrate), (3) N-acetyl-L-cysteine hydrochloride (HCL), (4) chlorella powder, (5) L-carnosine, (6) vitamin D3, (7) rhodiola PE 3%/1%, (8) glycine, (9) French red wine extract, (10) chia seed extract, (11) broccoli seed extract, and (12) Astragalus (TA-65). The compounds were tested singly and as blends. ...Results • Certain of the compounds increased telomerase activity, and combinations of the top-ranking compounds were able to increase telomerase activity significantly, from 51% to 290%, relative to controls." "Higher serum phenylalanine concentration is associated with more rapid telomere shortening in men" "Results: The relative ± SD LTL at a mean age of 71 y was 0.79 ± 0.27 in men and 0.89 ± 0.35 in women (P < 0.001). Of the studied amino acids, the strongest inverse association was observed between the phenylalanine concentration that was measured 5 y earlier and the LTL. This finding was significant in men (P = 0.021) and remained significant after adjustment for multiple comparisons, but it was not significant in women (P = 0.39). Longitudinally, the change in LTL over 10 y was inversely associated with the phenylalanine concentration in men (P = 0.007) but not in women (P = 0.58) after adjustment for baseline LTL, age, smoking, and percentage of body fat."
@@conqueragingordietrying123 2x the RDA is really not that much and since magnesium intake could be correlated with something that negates the benefit and doesn't show on data, supplementation is the best way to isolate the effect
