Diet Composition That Corresponds To A 17.6y Younger Biological Age (Blood Test #5 In 2024)

Join us on Patreon! / michaellustgartenphd
Discount Links/Affiliates:
Blood testing (where I get my labs): www.ultalabtes...
Epigenetic, Telomere Testing: trudiagnostic....
Use Code: CONQUERAGING
NAD+ Quantification: www.jinfiniti....
Use Code: ConquerAging At Checkout
At-Home Metabolomics: www.iollo.com?ref=michael-lustgarten
Use Code: CONQUERAGING At Checkout
Oral Microbiome: www.bristlehea...
Enter Code: ConquerAging
At-Home Blood Testing: getquantify.io...
Green Tea: www.ochaandco....
Use Code: ML10OFF
Diet Tracking: shareasale.com...
If you'd like to support the channel, you can do that with the website, Buy Me A Coffee: www.buymeacoff...
Conquer Aging Or Die Trying Merch! my-store-d4e7d...

[@NOVAsteamed]

Amazing video. You should consider making more "vlog" like video that show what you eat concretely in your day to day life. Maybe just add some short clips in the videos themselves. It would help to visualize.

[@conqueragingordietrying123]

Thanks @NOVAsteamed. There are plans to record some of that next month, stay tuned! Until then, I post daily diet on Patreon...

[@jimtraister2587]

Appreciate your insight about fun foods and the transparency as well.

[@elliottrubenstein1746]

Thanks for all your hard work.

[@darkhorseman8263]

Broccoli contains slow release h2s donors which regulate NAMPT and Demethylation. No doubt would slow telomere attrition. Doubt it would would reverse it, though. Wouldn't mind seeing your oral lactoferrin production numbers, especially in response to cholinergic pathway function. The amount of lactoferrin produced by oral cells is a novel way to measure age related decline. At least in the brain.

[@runnerrn2247]

Would that test help assess cholinergic function in general r/t GI issues? Where to get it?

[@jamesgilmore8192]

Keep in mind that some of the nutrients that are fat soluble, have large reservoirs or have long half lives for change may not show much difference in your testing windows, whereas others will show more immediate changes, such as the water soluble nutrients.

[@conqueragingordietrying123]

That could be true, and the only way to get around it is testing often, and then looking at year-to-year changes. Or, is there a better way?

[@jamesgilmore8192]

​@@conqueragingordietrying123 I would do a lit search on half life or residence times and work from there. For the long half lives, (e.g. running a low experiment for Se which has a excretion half life of 30-110 days) maybe you need to run the same substitution for two tests. When you were making small changes the chances of it making a difference were smaller, but now that things are moving in and out it would be worth considering.

[@santosvella]

How about a cooking episode where you show how you cook your food and what recipes you have. I would be very interested in that. :)

[@conqueragingordietrying123]

Hi @santosvella, that's on the to-do list for September, stay tuned! Ha, I'm not much of a vlogger...

[@santosvella]

@@conqueragingordietrying123 You'll make a great foody for one at least :)

[@kenbrandy]

would live to see

[@Take_Note]

Thank you for making these

[@sooooooooDark]

i wonder: instead of the tactical (as in "how each food item individually impacts blood markers") approach u have, have u ever looked at a more broad strokey/strategic/generalized approach? as in (for example): "how many grams of total (non starchy) vegetables is associated with better blood markers" (and the same for the other food groups)

[@conqueragingordietrying123]

I don't generally focus on 1 food, but if a given biomarker has 10 significant correlations, for example, I try to follow them all, as each biomarker may have many inputs that both positively and/or negatively impact its levels. I've tried grouping foods (both for myself and clients), and while that can provide value, we'd have to go to the individual correlations, too, to see which foods or nutrients may be driving a group-based correlation.

[@OneDougUnderPar]

Is it possible that your Brazil Nuts are lower in selenium than expected? Different areas have wildly different values. "The median Se concentration in Brazil nuts varied from 2.07 mg kg-1 (in Mato Grosso state) to 68.15 mg kg-1 (in Amazonas state)." - PMID: 28923728 Natural variation of selenium in Brazil nuts and soils from the Amazon region I don't know if you've mentioned this before, but this concept is not unique to Brazil nuts and selenium; there's no way to consistently be aware of just how much anything is in something. To me, that's a decent argument to start with a pure supplement to test for effect, then transition to dietary sources.

[@conqueragingordietrying123]

That's definitely possible-serum selenium is the better measure within that context However, I essentially doubled Brazil and sardine intake-serum selenium should've increased, even by a small amount-exactly no change on FT3 or FT4, though

[@RB-on1bo]

Have you ever tested mung beans. I have heard alot of great information regarding it

[@conqueragingordietrying123]

Not yet-I'm GI intolerant to many legumes, with rare exceptions-with that in mind, chickpeas are a regular in the current approach

[@RB-on1bo]

@@conqueragingordietrying123 That is very understandable. Thank you for the reply

[@MichaelAllenSmith]

I mix broccoli sprouts with my kimchi. Works well. How do you prepare/cook collard greens? Thanks.

[@conqueragingordietrying123]

Interesting mix for the sprouts! Boiled for up to 15 minutes with tomatoes, chickpeas, steel cut oats. Spices and a PB-coconut butter mix added after the heat is turned off.

[@jonathanberry1111]

​@@conqueragingordietrying123 I have an idea I think you should try. There are arguments for separating foods. The healthiest hearts in the world are a tribe that eats singe ingredient foods only. Vegans have found that singe food meals are healthier, and carnivore also has a lot of benefits and this realistically also leads to single ingredient meals often and both of these diets for a while have exceptional benefits for people, sure part of that is AMPK activation by not hitting mTOR or IFG-1, and triggering FGF21 or mitochondrial uncoupling with ketones.... But I believe that the advantages of simplifying digestion and the benefits this has on the microbiome will make this better, and if you separate carb days (Vegan) and Protein days (Carnivore) you'd do even better, of course 8 or so grams of Taurine a day will knock down mTOR (about as good as Rapamycin lead to longer lifespan). Try eating the same foods if you like over say 2 weeks but avoid eating them together.

[@sandroalmeida3434]

Hey Michael, thank you for your video. I am improving my diet because of you. How do you consume the 29.6 g of lemons? Are the sardines that you consume canned? Have a nice Sunday.

[@conqueragingordietrying123]

Thanks @sandroalmeida3434, I'm glad to hear it. Around 20g/d mixed with green tea, and 1 whole lemon in a giant Sunday salad Yep, canned sardines

[@ThomasAT86]

Thanks for your work and sharing all of that. Honestly Bryan should take his "I share everything for free" more sincere and have his team share his data too. I already went through 20 or so of your videos and I have 3 questions, hope you can take the time. 1) What does your current meal plan look like? I only found something from 2021 or so. Do the raw carrots and beets go into smoothies? 2) In terms of health, would you rather microwave a few foods, or put them into an air fryer/oven? 3) Did you ever work with someone with (severe) ME/CFS and were you able to improve that condition? Thank you very much!

[@conqueragingordietrying123]

Thanks @ThomasAT86 Daily diet is posted on Patreon, which may be of interest. For example, www.patreon.com/posts/todays-diet-8-17-110296026 The carrots are exclusively raw, and beets are in the smoothie. I've taken beets out in the short term, as I'm running an experiment... Microwave, as the browning effect (AGE products) is minimized Nope on ME/CFS, but feeling good is a major focus of the approach. It's not perfect, but much better than in the past

[@monnoo8221]

CFS is either pointing to a severe effcetive nutrient deficiency, meaning regarding what effectively can be used by cells, or mitochondrial illness, or both. Just by pure likelhood, chronic virus infections are coming in only third. As Michael demonstrates, diet tracking is a mandatoy starting point.

[@KST9182]

Brilliant content, as always! 👍 Do you eat the sardines & olive oil that comes with them or do you rinse away the olive oil? Many thanks. :)

[@conqueragingordietrying123]

Thanks @KST9182. Just the sardines, very little of the oil, I don't rinse it away

[@bobmciver6437]

What calculation are you using to determine insoluble fiber to SCFA production? Are you familiar with recent study showing inulin improving gut flora?

[@conqueragingordietrying123]

@@bobmciver6437 Cronometer provides a rough estimate for calories provides via fiber intake Yep on inulin, but the dose matters, as high doses are bad for the liver in mice and 3/18 people in this RCT: www.sciencedirect.com/science/article/pii/S1931312822001664

[@antontreeofwisdom]

Amazing work! I see almost no dairy, was it that bad for you? So are saturated fats bad for most people?

[@conqueragingordietrying123]

Thanks @antontreeofwisdom. Yogurt had been in the approach for a while, but removed it a few tests ago to have calories to add other stuff (chickpeas). I might add yogurt back in at some point, though... I'm not sure about SFA for others, but in my case, it's significantly correlated with an older epigenetic age. We'll see if that might be causative when results arrive in a couple of weeks.

[@jpintero6330]

Great video! Your results are fantastic! The Interventions Testing Program shows that fisetin doesn't extend life. You must have other good studies that compel you to keep strawberries as the main part of your diet. They did conclude that astaxanthin extends lifespan though. Why wouldn't it be better to eat a can of sockeye salmon instead of sardines to get the omega 3 and the astaxanthin too?

[@conqueragingordietrying123]

Thanks @jpintero6330. You might be happy to know that I've made a major cut to strawberry intake over the past week, which will continue until the Sept blood test, to test fructose intake correlations Strawberries have been in the approach to also include beets and parsley (nitrates, apigenin, via a daily smoothie), but I've also cut those, too. I like the taste of sardines, although I'm open to including salmon (especially for astaxanthin, as you mentioned), at some point.

[@jamesgilmore8192]

Why is lemon creeping up in amount, and are you concerned about your teeth if you are eating lemon raw?

[@conqueragingordietrying123]

Lemon is in the morning green tea, around 1 slice of squeezed juice, plus 1 whole lemon in a Sunday giant salad. I haven't increased it much over time... I rinse my mouth with water after eating, which should help neutralize any oral acidity.

[@oibal60]

Thanks again.

[@Mattjki]

New subscriber/newbie question: does this list mean you eat more strawberries than anything else? Can you point me to a video with a simple or general explanation of the diet you are testing? Thanks! Great info by the way!

[@conqueragingordietrying123]

Hi @Mattjki, thanks, and welcome! Yep, for this test, strawberries were the #1 food in terms of intake. A good overview is in this video: kzbin.info/www/bejne/iHeqpZZsmM9kd7c I've cut strawberry intake for the next test, though, to test the fructose-biomarker hypothesis.

[@Mattjki]

@@conqueragingordietrying123 thanks so much for that Mike! I'm in your neighborhood up on the north shore. Thanks again for sharing your empirical data!

[@sthubbar]

Thank you. Have you tried steamed sweet potatoes? I steam them in the microwave and are a nutritious addition. It might be sweet enough to replace some fruit and help with your lower fructose goal. For the same calories they are half the sugar as strawberries and packed with Vitamin A that you like so much from carrots. You can maybe also reduce some carrots to get more flexibility in your diet.

[@conqueragingordietrying123]

I haven't-I considered switching carrots for sweet potatoes, but to get the same amount of beta-carotene (but less alpha-carotene) I'd have to 2x the sweet potatoes, and the fructose comparison is similar within that context Carrots are more satiating (to me!) so it's a tough removal... For the next test, I've cut the strawberries and beets, saving another 20g of fructose. Whether that's good for biomarkers, we'll see...

[@jamesgilmore8192]

Porcini is much higher in ergothioneine than white mushrooms with a similar niacin content, and you might be able to incorporate them into the diet to bump up ergothioneine.

[@conqueragingordietrying123]

Ah, but as we'll see in the next video, mushrooms likely contain nicotinamide, which raises homocysteine more than nicotinic acid, and might've done that in my data, too. The question is then dosing-how many mushrooms/d is optimal for ergothioneine, spermidine, etc, while not increasing homocysteine?

[@jamesgilmore8192]

@@conqueragingordietrying123 Perhaps this should become a mushroom project -- trying different mushroom types (white, brown, porcini, ... ) and supplements to figure out if ergothioneine, spermidine, or even nicotinamide make any difference individually. There is that null data on spermidine in the ITP, which would be interesting to resolve in N of 1.

[@carbondory]

For the kimchi, do you buy store-bought or make it yourself? If you make it yourself, do you use 100% salt for the fermentation or a mix of potassium chloride to balance out the salt intake?

[@conqueragingordietrying123]

Store bought, although it doesn't seem too hard to make. Potassium chloride would be a better choice, although I'm not sure about taste

[@carbondory]

@@conqueragingordietrying123 If you do ever decide to make kimchi yourself, it's definitely not hard to make and replacing some of the salt with potassium chloride is barely noticeable in my opinion. There's only a few studies looking at this, but they seem to agree that replacing up to 50% of the salt with potassium is fine in terms of taste, with 75% salt and 25% potassium not being significantly different to 100% salt. I remember one study mentioned lactic acid probably plays a role in masking the bitter taste that potassium chloride is known for.

[@sandypluss5017]

Absolutely fascinating, thanks for sharing

[@conqueragingordietrying123]

Thanks @sandypluss5017! It looks like you're not subscribed, if so, subscribe!

[@okokokokokok69-km4zi]

Hi Michael How many meals do you have a day, and do you believe in the 'randle cycle' ?

[@NespoliLeonardo]

very great video! at what percentage of calorie deficit you are compare to maintenance?

[@conqueragingordietrying123]

Thanks @NespoliLeonardo. Current calorie intake is ~2150, and when compared with my highest intake that corresponds to a blood test since 2015, is a 24% restriction.

[@jaimemarun2841]

Hi Michael, I would think that the correct graph, to be able to better interpret the data would be the following: In 2204 you are 17.6 years younger, in 2023 you were 16.7, in 2022 you were 17.6, in 2021 you were 15.8 years younger and in 2020 you were 15.3 years younger... I mean, I would believe that in 5 years you "won" 2.3 years (17.6 - 15.3)... Do you agree?

[@conqueragingordietrying123]

Hi @jaimemarun2841, yep, that's a fair assessment, I might show the data like that, too, in future videos

[@invertage]

What kind of mushrooms, cooked or raw? I typically eat a handful of cooked organic baby bella mushrooms on my monster salad 6 days a week. I used to eat them raw but after learning about the chitin bioavailablity thing, and chance of unwanted bacteria I started cooking them (microwave).

[@conqueragingordietrying123]

White button, mostly cooked, but I eat ~150g/week raw, too.

[@Isen3]

What time period are these markers from? I recently began wondering how much of an impact that war has had on long term epidemiology. A large percentage of men served in at least one war with some estimates of 45% of US men being veterans in the year 1950. The trauma, illness, injuries, smoking, drinking, toxic exposures, and radiation may have had a significant impact on their health and longevity and may not be indicative of the lives and health of younger generations that haven’t been exposed to those conditions. Do you have thoughts on how that has been adjusted for or how valid the data is with so many variables?

[@Danuxsy]

It's more complicated than that, the environment in which your parents lived have a great influence on the development of the next generation, this mostly through epigenetics (gene expression as a function of environmental stimuli) so if your parents lived through a stressful war that most certainly altered their epigenetics which then change your prenatal environment and also what epigenetics you inherit from them (even if you yourself did not live in that environment at all!) it's very complex but read up on epigenetics and epigenetic inheritance. The epigenetic impact of the great famine (Ireland) can still be seen in the epigenetics of generations living today, in other words, how this generation developed is influenced by that event.

[@conqueragingordietrying123]

5/28 - 7/26/2024, dates included in the video

[@christiancrafoord]

i miss when yoghurt was an active part of the approach... ;( and uhh one test had dates to 20 g i think. aaaah good times

[@conqueragingordietrying123]

I'm open to putting yogurt back in the approach, but there are only so many calories to go around...

[@christiancrafoord]

@@conqueragingordietrying123 do the sinclair method xD, tbsp in the morning xD(it doesn’t count!!)

[@michael-qp9xd]

Hi - you said decreased sardines to lower BUN. Sardines as many times over year or so you indicate many health benefits from omega oils, the calcium in small bones and too the skin for collagen. If sardines really did raise the bun maybe this ok as this just a marker of protein in blood and this this higher BUN not an issue within reason as just from very healthy sardines. If all other kidney markers good then too higher BUN not really an issue for damaging kidneys. Like with exercise which increases blood pressure and heart rate but all know exercise is good. Great with all your videos and thanks for sharing.

[@conqueragingordietrying123]

That's definitely possible, but uric acid went up, too, and lower is better for both, so back to the usual sardine level, at least for now I don't have the epigenetic test results yet, which could've been positively impacted by higher EPA+DHA, so we'll see...

[@adamd9418]

Is one of the reasons for the strawberries the high fisetin content?

[@conqueragingordietrying123]

Yep!

[@jonmc12]

I appreciate all the data you share, but I was confused about how you evaluate impacting the biomarkers on Levine's PhenoAge test. Your conceptual framework didn't extend to the explicit biomarkers on the test: Albumin, Creatinine, Glucose, etc. Sure, I get how some of the biomarkers, like Homocysteine, might correlate, but it seems like a conceptual gap without connecting explicit correlations.

[@conqueragingordietrying123]

After every test, I look at biomarker correlations with diet (and supplements), and modify accordingly after each analysis with the goal of moving PhenoAge's biomarkers towards youthful values. PhenoAge has weak spots, so I also look at correlations with those, too, including homocysteine, DHEA-S, epigenetics, etc.

[@andreacolombo2918]

Hi, do you think that If you lower calories even more the biomarkers improve? or you already have try and this is the best calorie intake for biomarkers and biological age (without consider the satiety) thank you

[@conqueragingordietrying123]

Hi @andreacolombo2918, after 21 consecutive tests (~3y), I stopped cutting calories when I noticed that strength during my usual workout started to dip for the 1st time in 5y I want to be as lean as possible with as much function as possible, so for the past 2 tests I increased intake, and I've mostly regained that small strength loss I'm open to trying to get below 2080 calories/d again, but not at the cost of losing any muscle mass or function...

[@andreacolombo2918]

@@conqueragingordietrying123 yes I understand very well maybe better biological age and blood values ​​but at what cost...

[@genesmith3582]

why so many strawberries? Is it the fisetin?

[@conqueragingordietrying123]

Yep, but also for beets and parsley in the smoothie. But, I've taken out the smoothie for the past week, and strawberries will be lower for the next test, too We'll see how further limiting fructose impacts biomarkers...

[@monnoo8221]

regarding niacin, hat may be interesting to you. Daily Vinegar Ingestion Improves Depression and Enhances Niacin Metabolism in Overweight Adults: A Randomized Controlled Trial . (links not allowed in YT). it appered in "nutrients" about your strength: I observe declines up to 10% dependent on several factors like, zn status, glycogen status by means of amount of carbs or length of TRF, hydration, creatin status, vit C status, TMG intake, having coffee or taking 10g of chocolate before workout. I also observed that increased carb intake "improves" strengh in the short term, but leads to decline long term, for me, likely through some gut related changes. Is your decline of strength persistent/consistent or just sometimes?

[@conqueragingordietrying123]

I saw that paper, too, thanks @monnoo8221 For about 5y, I did exactly the same amount of sets, reps, and exercise duration, including compound movements during workouts. That way, I know if there's a performance change Then, about 6 weeks ago, it became a struggle to get 10 pullups-usual was 12-13. Similarly, overhead press became tougher Pullups were back to 12 on Monday, though-it's most likely related to increasing NAD, not calorie intake, which has been higher over the past 3 months.

[@RaynesX]

What's up with the 500g of strawberries a day? Also, is it canned sardines you're eating? Canned foods are tainted with microplastics unfortunately, the cans are lined with plastic and the whole thing is heated during pasteurization. Likely the fats are getting oxidized as well. Not a good food. Surprised you've included it, has anyone else called it out before?

[@conqueragingordietrying123]

Rather than what can be true (too much fruit, or sardines in a can), the key variable is the biomarkers, where there is currently no indication that these foods, in the amounts consumed, are bad for health (in my case). You may be happy to know that I've cut strawberry intake for the next test-we'll see if that impacts biomarkers for Friday's round of tests.

[@RaynesX]

@@conqueragingordietrying123 I wasn't making a critique of the 500g strawberries, I was legitimately curious as to the rational behind it. The reasoning for what you choose to include in your diet is the most ridiculous thing I've ever heard, reminds me of the "Blind men and an elephant" parable. You're choosing to rely on a metric which when shown has blindspots that would have you consume foods which are contaminated and tainted that only show up in your biology several years maybe decades down the line when it's too late. And the reaction to being shown this blindspot is the insistence on following this flawed diet philosophy that doesn't account to these things?

[@Anonymousextb]

Dr. If you take niacin everyday can you overdose NAD production? or we are using NAD to repairing ourselves so we are not overdose? many are taking 1g NMN etc everyday and i wonder can they overdose beacuse 1g its a lot or our body is just flush when its to much? or this is NAD pathway cycle you take NMN and if you open NAD pathway you cant overdose? what do you think about High Niacin Levels Cardiovascular Disease Risk? beacuse you are increasing niacin

[@conqueragingordietrying123]

It's a low dose, 50-60mg of nicotinic acid, and NAD is still relatively low, ~28uM, which is far from my highest, 67uM, so NAD is not overdosed...

[@monnoo8221]

good question. 1g indeed could be too much, as overdose gets converted int 4PY, which inflammates the endothelium

[@rodolfo...]

How much protein per meal? Do you try to hit the leucine threshold in your approach?

[@conqueragingordietrying123]

Protein intake info is in the video...I don't focus specifically on leucine

[@jskweres2]

I wonder if your high consumption of sardines looks good because it is soaked in olive oil? Perhaps you could swap out sardines for something else but consume olive oil straight ...

[@conqueragingordietrying123]

That's a hard sell-I like the taste in OO relative to water or tomato sauce. I've recently increased olive intake, but no major changes on biomarkers...

[@jskweres2]

@@conqueragingordietrying123 understood.

[@sooooooooDark]

have u ever consider that fructose may have negative associations in ur data cuz u might be slightly fructose intolerant/malabsorping? i mean not the "fully intolerant" kind which is 1:50000 or so but the malabsorption kind, which supposedly up to 40% of westerners have idk about ur meal frequency/duration, but maybe the negative fructose associations would vanish if u spread out the fructose over more meals/time thruout the day 🤔

[@conqueragingordietrying123]

Hi @sooooooooDark, I have, and you read my mind-I did that experiment for the Sept 6 test, but the data was worse, not better-video coming soon!

[@arihaviv8510]

What happened with garlic

[@conqueragingordietrying123]

It was out for this test, but I had some yesterday and today!

[@michaelwatts1186]

I would question how accurate the epigenic age test is conducted and analyzed. There could be flaws to it and the measurements may not be accurate. Have you tried other vendors to see if you get same or different readings?

[@conqueragingordietrying123]

It's not an epigenetic test

[@michaelwatts1186]

@@conqueragingordietrying123 So you are going off of blood markers to track your biological age?

[@jamesgilmore8192]

@@michaelwatts1186 Phenoage used above is directly with blood based biomarkers. Mike is also using epigentics and iollo, but not in this video.

[@conqueragingordietrying123]

@@michaelwatts1186 Yep, covered in recent (and many other videos)

[@livetwiceforyou]

You don't eat any oil ? For dressing, for example.

[@conqueragingordietrying123]

Nope, no oil-I use a homemade PB-coconut butter mix for cooked dishes, lemon, mustard, parmesan cheese for salads

[@livetwiceforyou]

@@conqueragingordietrying123 have you ever tried to do tests after removal of peanut butter?

[@darrenparis8314]

Why do you eat watermelon? What is the reasoning? Isn't it a high percentage fructose?

[@conqueragingordietrying123]

Lycopene, which I can get from tomatoes, but it's also satiating

[@jamesgilmore8192]

There is also the high water content, along with alfalfa sprouts, which is probably relevant.

[@AdventureTrust]

Why no chia seeds?

[@conqueragingordietrying123]

Not a fan of the taste-flax has a similar nutrient profile, better taste (to me)

[@FelixLanzalaco]

guess its better to just take fisetin supplements than take in all that fructose with strawberries

[@conqueragingordietrying123]

I'm not sure, but I've cut strawberry (and fructose) intake for the next, so we'll see!

[@ifazer8akathedoctor275]

you dont eat eggs?

[@conqueragingordietrying123]

Not for this test. I like eggs, but other animal products have stronger correlations with biomarkers (sardines), so I incluse those.

[@kenbrandy]

what's your blood type

[@conqueragingordietrying123]

O-

[@brennan353]

Now, that's inflation. Apollo used to have to answer 3 questions for a treat. Now, he has to answer four. 33% inflation, poor bird!

[@jackbuaer3828]

I think you need to increase the Cheesecake.

[@jamesgilmore8192]

Assuming it was made with cream cheese, its quite high in AGE, and would eventually show some negative effects I would guess. I would vote to replace cheesecake with pizza myself!

[@jackbuaer3828]

@@jamesgilmore8192 Well my go to is natural peanut butter (still high in AGEs) mixed with clover honey. At least, it's high in polyphenols and antibacterial properties. That's whenever I feel like, which averages out to once every two -three weeks. I make pizza once a week with premade whole foods ultra thin crust.

[@conqueragingordietrying123]

lol @jackbuaer3828, are you trying to sabotage me? More junk (than the current 2 days in-between tests) will lead to wanting to eat more junk, which will decrease nutrient density and make it harder to be satiated and to stick to the approach.

[@pursuingtruth13]

W

[@giannidiolosa8804]

What about oxalates? Personally I'm on carnivore diet and my biological age is 17 years younger

[@conqueragingordietrying123]

17y younger on a carnivore diet is great news! To limit oxalate absorption, I aim for a high calcium intake: kzbin.info/www/bejne/bILIY5qjdtSCd9U

[@giannidiolosa8804]

@@conqueragingordietrying123 OK but calcium intake create accumulation on arteries?

[@jamesherried9269]

The human body makes oxalates endogenously (from amino acids such as glycine and Vitamin C), whether you consume dietary oxalates or not. And the gut bacterium Oxalobacter feeds exclusively off of oxalates; thereby lowering the amount of oxalates in the body, both dietary and endogenous. However, I've read of one study that estimated that only about 37 percent of people in the USA have the Oxalobacter bacterium in their gut. I've also read and heard that Oxalobacter is one of the few gut bacteria that has been associated with greater longevity in humans.

[@jackbuaer3828]

@@jamesherried9269 Interesting. This is from Chat GPT. . While specific names of individual oxalate-reducing bacteria may not be widely recognized, here are some bacterial species that have been associated with oxalate metabolism: Oxalobacter formigenes: This is one of the most well-known oxalate-degrading bacteria found in the gut. It is known for its ability to metabolize oxalate and reduce its presence in the intestines. Lactobacillus species: Some strains of Lactobacillus have been studied for their potential in oxalate degradation and may play a role in reducing oxalate absorption. Bifidobacterium species: Certain strains of Bifidobacterium have been associated with oxalate degradation and may contribute to overall gut health. Enterococcus species: Some species of Enterococcus have been studied for their ability to degrade oxalate and may play a role in reducing oxalate levels in the gut. Klebsiella pneumoniae: This bacterium has been studied for its potential in oxalate metabolism and may have implications for reducing oxalate absorption. Escherichia coli: Certain strains of E. coli have been linked to oxalate degradation, although this bacterium is better known for its pathogenic strains. While these bacteria have been associated with oxalate metabolism in varying degrees, it's essential to note that the composition of gut microbiota is complex and varies among individuals. Maintaining a diverse and balanced gut microbiome through a healthy diet rich in fiber, prebiotics, and probiotics can support the growth of beneficial bacteria, including those with oxalate-reducing capabilities. If you have specific concerns about oxalate metabolism, consulting with a healthcare provider or a registered dietitian is recommended.

[@conqueragingordietrying123]

Yep, this is true, thanks @@jamesherried9269​. I'm also trying to minimize oxalate absorption, which is within my control-endogenous production and whether I have Oxalobacter are more complicated to assess.

[@cyclist5000]

Sardines are so underrated!

[@conqueragingordietrying123]

Agree 100%

[@aquamarine99911]

@@conqueragingordietrying123 I used to love sardines (they're so cheap!), until they started to cause me gout. So now I get wild Alaska salmon (in cans) or sustainably farmed Artic Char or trout. Not as cheap, but I've checked my blood mercury levels, and those three seem fine. Any amount of tuna will raise my mercury levels.