Which Nutrients Are Associated With A Younger Brain Age? 

I wonder if astaxanthin could replace lutein and zeaxanthin... Very enlightening video, thank you Michael! I guess it wasn't a bad idea to add peanut butter to my diet..

The single food high in most of those nutrients is...egg yolks! High in EPA, Vit E, choline, lutein, zeaxanthin. Also remember the more orange the yolk, the higher the lutein content. Most crappy mass produced eggs has light yellow yolks, low in lutein. You want dark orange, high in lutein. Egg yolks are literally a super food.

Fasting, intermittent or periodic, is also a powerful, and inexpensive, mean to fight brain aging , as it translates into significant production of BDNFs which are actually fertilizers for the brain.

Hey Michael 👋 I wonder, considering all this, what would be the ideal amounts of Walnuts, Almonds, Peanuts and Pistachios ? I already eat them regularly but it's completely at random, a handful here, a handful there... It'd be nice to have an idea of an optimized amount for each. Knowing this, I'd probably start preparing a bunch of those optmized nuts snack in advance. Convenience is king to keep these efforts going after all. Thanks again for all you do !

Yet another informative video of excellent quality . Thanks for your work

It would be cool to combine your diet measurements with standardized brain function measurements. Maybe with something like braingauge from corticolmetrics or the brain games on e.g. brainhq.

I think this topic is very interesting, and you're doing great work. But I have to point out that comparing the simple average of the various nutrient markers between 2023 and 2024 isn't particularly useful, especially since octedeconic acid and choline values are a 1 to 2 orders of magnitude larger than the others. You should take a weighted average if you wish to make comparisons between these collectively.

Good to know.

There is mounting evidence that just like the gut microbiome determines physical health there is a brain microbiome that determines brain health. Your markers are just that not determinants since correlations like this do not prove causation. There is stronger evidence that insulin resistance, mitochondrial function and degree of senescence are the key factors as in other cells.

Great in-depth analysis, as usual! Among fatty acids, pentadecanoic acid (C15:0) is quite hyped lately due to its potential anti-ferroptotic effects, and some even suggest it should be classified as an essential fatty acid. Might be interesting to see how it affects brain function. Maybe iollo will consider adding C15:0 in its panel. Any news regarding the addition of ergothioneine in iollo's panel? Have you received the results from them?

thanks for the video. a bit confused about the 5 first checkmarked nutrients, where do you get them, or are they produced in the body? I know EPA and Choline are found in supplements and food

1) Good summary, thanks. 2) Re: Lutein and zeaxanthan, the most bioavailable source, in my understanding, is egg yolks.

It's interesting, but it's really hard to draw conclusions from the study, and it's even more difficult to know how to take action to improve oneself based upon plasma samples. They're looking at snapshots that might change throughout the day, and plasma may not tell you anything about the condition of the brain itself or what the nutrition was prior to the study. The blood/brain barrier is an issue, but also that some nutrients are stored or incorporated into the brain itself and aren't going to be flowing in your plasma throughout the day - just like vitamin D will be in fat tissue or other organs, and a plasma reading may not tell you anything about what's stored or used where. Like a calcium plasma test that tells you nothing about how much calcium is in your body or whether it's in bones or in arterial plaque, these tests give us a hint at things, but perhaps not enough to be actionable - especially if the tests aren't taken at the same time daily with roughly the same time frame after eating similar meals. I think we can safely say EPA, VitD, and choline supplements would be beneficial to stave off aging, but others, we'd really need biopsies to see composition, and it'd be great to screen candidates for structural issues w/ MRI or other to limit cognitive issues to normal aging and not anything genetic, chronic alcohol use, or injury. How do we know patients in the worse group weren't all pro football, soccer, and/or hockey athletes with head injuries? How do we know if many were alcoholics or drug users? There's just too many factors that aren't addressed, and the difference between the two groups was only 5 years on average. We need more info imho to understand the significance of the potential benefits of nutritional supplements.

Hmm makes case for keeping in eggs and fish or fish oils

what you think about creatine now for blood vessel? is good?

Which Nutrients Are Associated With A Younger Brain Age? Captain Crunch, Count Chocula, and jello!

What food sources do you use to get choline? I know egg yolks are a very good source, but due to my APOE4 gene I need to limit my intake.

Taking the sum of those acids, and choline without weighting is very weird. They are on such different scales that the variance of the octadecenoic acid by itself overshadows any of the other 4 markers.

Hmm, all the recommendations are vegetables and nuts. I wonder if my Ribeye Steak has those fatty acid micro nutrients.

Very great channel, can I ask how much hours do you get x night (more near 7 or 8) and how much of them in Rem and deep sleep? thank you

I think there's a mouse study floating around where sesame seeds significantly increased vitamin e activity. Not sure if you've seen it.

idk, the accelerateed group has more subjects? almost twice as many

Err.... Seems that I have to rethink my diet. Fortunately I really like peanuts and pistachios.

so what ur saying is I should drink some eggs?

Foods High in Docosadienoic acid (per 100 g edible portion) Ark shell (canned with seasoning) 33 mg Topshell (canned with seasoning) 24 mg Watermelon seed (roasted and salted) 19 mg Short-necked clam, Canned product (with seasoning) 18 mg Japanese abalone (raw) 9 mg Pacific saury (canned product, with seasoning) 9 mg Abalone (canned in brine) 8 mg Southern black cod (raw) 7 mg Atlantic salmon (cultured, baked) 6 mg Pink salmon (canned in brine) 6 mg Atlantic salmon (cultured, raw) 5 mg Cattle, Beef product (corned beef, canned) 3 mg Squid, Processed product (canned with seasoning) 3 mg Pacific saury (canned product, kabayaki) 3 mg Snow crab (canned in brine) 2 mg Adductor muscle (canned in brine) 2 mg Abalone (steamed and dried) 2 mg Young bluefin tuna (raw) 2 mg Mackerel (canned products, miso-ni) 2 mg Chinook salmon (baked) 2 mg

Bacon fat has a lot of eicosadine acid (0.44 mg). Do I understand you correctly that this could imply that bacon fat (in moderation) could possibly be part of a good longevity diet?

taurine, taurine taurine taurine taurine taurine and taurine

If you're concerned about the oxalates in greens you might want to look at almonds too.

I don’t take astaxanthim it may be good but it crashed my dht levels so bad I lost my sex drive . Much like finasteride - so I’m sensitive to dht inhibitors

Did they compare ldl , a1c or cholesterol in the two groups? Dean Ornish did a recent study demonstrating reversal of progression ofAlzheimer's dementia with life style changes and a whole food low fat vegan diet. Its the same nutrition used in his coronary artery disease reversal study. The hypothesis is that cognitive impairment is a vascular problem maybe small vessel disease.

Would BDNF not help with brain aging?

Aging is so competitive it gives me chills.

A small channel dot is taking to me.