PD Mangan: Fit At 69-Diet And Exercise Approach

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[@conqueragingordietrying1797]

Timestamps: 0:00 Introduction 1:40 PD's Workout Approach 41:41 PD's Diet 53:28 Vitamin D 56:08 Grounding 58:35 Lean Mass Hyper-responders 1:08:00 Iron's role in aging 1:24:00 What advice would PD offer to his younger self

[@earx23]

The information about grounding really blew my mind! Great talk in general as well.

[@conqueragingordietrying1797]

Thanks @earx23!

[@svenolsk8808]

Great video. I loved the content. Big fan of PD.

[@barrie888]

i am a fit 62 yo but this gy is next level , inspiring

[@Icarianbrother]

Please consider interviewing Clarence Bass. You will not find a more knowledgeable expert on fitness. His website is a treasure trove of fitness and nutritional information. By the way, Clarence Bass is 87 years old.

[@conqueragingordietrying1797]

I'm a big fan of Clarence Bass, I bought all his books a long time ago. Definite possibility

[@Icarianbrother]

@@conqueragingordietrying1797 Thank you!

[@mathsfreak69]

I'd love to see that

[@jpintero6330]

That was so interesting! I didn't know that Lactobacilli do not require iron for growth. I've always had issues with low iron, but including matcha twice a day in my diet for three months lowered my ferritin and hemoglobin so now I'm iron deficient. It could be something else but that is the only major change I made.

[@conqueragingordietrying1797]

Thanks @jpintero6330!

[@GaiasFleas]

Also on PUFAs and veganism, Bryan Johnson is vegan and 50% of his calories come from olive oil, and his markers are some of the best in the world. So if Mangan is going to bash veganism and PUFAs (and Sardinia eats a ton and it's one of the Blue Zones), it would be fair to at least compare his markers to Bryan's.

[@justsaying7065]

Olive oil is mostly MUFA.

[@adamd9418]

15% of his calories are from olive oil, not 50%.

[@philmartz]

Olive oil is known more for being a replacement for PUFAs (those coming from the industrial seed oils canola, corn, soy) due to its relatively much higher monounsaturated content. Bryan Johnson is not a PUFA consumer.

[@kiramiftari9486]

Not all ppl react the same way to any given food item. The body is a very individualized chemistry lab. Comparing these two ppl is inappropriate

[@michael-qp9xd]

Hello - great to listen to new ideas. Saying not to do explosive movements. But then when go to several site for HIIT training all mention part is explosive movements. What am i getting wrong here?

[@Nando_lifts2021]

You guys are killing it, by the way. No pun intended, lol. Thanks for your videos and painstaking details and effort you put in.

[@conqueragingordietrying1797]

Thanks @TheBroSplit!

[@joemoya9743]

Very inspiring... I'm 67 and will do my 6th IM this year... and, my 25th half IM (if things go right) ... with my ultimate goal to qualify for the IM Championship in Kona ('25) or (Nice '26). Then, if I am retired by that time, focus on a new direction in physique or classic physique competition in the 70-75 age group with IM training as a way to stay aerobically in shape. Strength training is not my strong point and can't wait to develop this aspect of my fitness.

[@shubhamraj5140]

Really love your content dr lustgarden . I cant thank u enough fof how much i have learnt from your videos . We dont have any testing company which could give a analysis of wide range of biomarkers here in india but i still practiced what i learnt from ur videos and i feel so fit and healthy and well . My gf doesn't have gall bladder anymore . What changes do u think someone without a gall bladder should do relative to a normal person if they are both aiming for longetivity and increased healthspan ? Is there any change which i should be doing or shoudl we both do the same things ?

[@conqueragingordietrying1797]

Hi @shubhamraj5140, sorry to hear about your gf's gall bladder, which is a situation beyond my level of expertise. My clientele includes generally healthy people interested in health optimization-once there is a preexisting issue, that's more complicated.

[@shubhamraj5140]

@@conqueragingordietrying1797 thanks for ur reply . I saw ur videos about oxalates , they were related with cvd , but on youtube a lot of people are fearmongering abt oxalates a bit too much , especially abt it potentially causing kidney issues, especially by keto and carnivore influencers . I wonder what is your take on dietary oxalate intake and kidney issues - and the hidden intricacies abt it . Also , would love to be able to have your book on my bookshelf in printed form - its only available in ebook format here in india.

[@davenockels5028]

Sounds like he is following the principles explained in Doug McGuff’s and John Little’s book, “Body by Science”.

[@wildcsgotactics]

I think I had iron deficiency for at least the last 10 years. I'm astonished how much better I feel since I supplement with iron. I'm finally not totally exhausted after exercise anymore.

[@bhut1571]

Cheers and good on him. I like his point about "avoiding explosive movements". I'm almost a decade older and think that during this recent decade, "giving it", strenuous long distance backpacking and snowshoeing many km may have resulted in paroxysmal afib. Tho' I love backpacking and snowshowing, I have to be content with dog-walking and gardening. At my age my parents and grandparents were underground.

[@conqueragingordietrying1797]

I plan on highlighting a variety of different approaches on the channel-the key is finding the approach that works long-term, and it sounds like you're on that path!

[@user-fl5lr1nm5v]

Good interview.

[@stevefantastics6595]

Hi Mike, I love your channel and am a long time follower. I was quite surprised to see this guy on your channel. His diet is pretty antithesis to what we know about anti aging. His diet flies in the face of Dr. Longo, Dr. Fontana as well as all the blue zone data. You should of asked him if he's still taking Arimidex. He was at one point in an effort to raise his T.

[@conqueragingordietrying1797]

Hi Steve, no worries. I think it's important to highlight a variety of approaches...

[@kiramiftari9486]

True blue zones are not exclusively vegetarian, ghats a myth

[@mannmstorm]

Thanks! This time your guest knew about free T and SHBG :) I was not aware of such strong connection between CR and elevated SHBG, thanks! It is the first time I heard you talk about your sex hoemones. Very interesting. I also have elevated total T and SHBG, am not purpousesly on CR but low BMI 22.3, minimal exercise, age ~50. My ferritin is 185 and transferin saturation 66, I plan to try to lower those to see if it also lowers my SHBG.

[@conqueragingordietrying1797]

Yes, and thanks @mannmstorm. I'm planning on covering SHBG in an upcoming video, because there's a disparity in the published data-it's dramatically elevated by CR, but on the other hand, is associated with an increased ACM risk. One way to assess if it's too high (imo) are via RBCs and hemoglobin levels, as testosterone can impact erythropoiesis-if they're relatively low, then SHBG may be too high. With that in mind, I've recently increased calorie intake by a small amount to test this hypothesis.

[@rwh4114]

It would be interesting to see PD's pace of aging.

[@Jay-qu7rf]

Really Great Video. I enjoyed it. Love getting the different Perspective. It would be cool to delve into why PD Mangan isn't a fan of Veganism and Vegetarianism, when the science seems to support plant based diets.

[@conqueragingordietrying1797]

Thnaks @Jay-qu7rf. Definitely, we did a deep dive into his workouts, but not so much his diet-that could be the focus next time.

[@paulrice147]

What's his hsCRP? All-white hair shows his inflammation is high. Mine last month was

[@kiramiftari9486]

Incorrect. Gray hair has nothing to do with inflammation- its mostly genetics. You can clearly see by how well and young he looks - this is not an inflamed person

[@paulrice147]

@@kiramiftari9486 From the 2020 human study "Exploring the possibility of predicting human head hair greying from DNA using whole-exome and targeted NGS data" for nearly 1000 people: "Prediction of hair greying status solely based on genetic information is currently impossible."

[@paulrice147]

@@kiramiftari9486 From the 2020 human study "Exploring the possibility of predicting human head hair greying from DNA using whole-exome and targeted NGS data" for nearly 1000 people: "Prediction of hair greying status solely based on genetic information is currently impossible."

[@spacejunkisforever6311]

Don’t vilify vegetarians - just supplement with protein shakes and things. If vegan- pea protein and emphasize higher protein foods like legumes, nuts, and hemp seeds. If eating a wide variety of whole plant foods and not doing processed foods- a meatless diet has wonderful health benefits.

[@conqueragingordietrying1797]

I'm almost exclusively plant-based (except for daily sardines), so I would never vilify vegetarians (or other food ideologies). The most important thing to do, on any diet, is to track biomarkers, to see if it's best at the individual level, though.

[@user-on6yo5fb2e]

Great video! I have been playing catch-up on your videos. I think I might have missed where you found a resolution to your lower DHEA level. Which video is the current update? Thanks!!

[@conqueragingordietrying1797]

Hi @user-on6yo5fb2e, and thanks. I haven't updated it in a video, but DHEAS is positively correlated with LDL in my data, so that's part of the plan, for now...

[@user-on6yo5fb2e]

@@conqueragingordietrying1797 Thanks so much for replying! I have the same issues with my DHEAS. I originally thought it might be deficient DHEA sulfation, so I tested my DHEA (saliva) which was also low. I have normal to high-ish LDL, and I am now leaning toward a cortisol/adrenal angle as I tested my pregnenolone which is also very low. I look forward to you finding a solution for your DHEAS!

[@user-on6yo5fb2e]

@@conqueragingordietrying1797 Thanks so much for your reply! I have low levels of DHEAS that I have been trying to solve for a couple of years now. I have normal-to-high-ish LDL, and I initially thought it might be deficient DHEA sulfation but then got a DHEA level back that was also very low. I am now leaning toward a cortisol/adrenal angle since my pregnenolone has come back very low as well. I look forward to you finding a solution to your DHEAS levels!

[@dr.julia-heyakarcic8862]

The aging fitness community are disruptors, PD is inspiring.

[@andreacolombo2918]

@conqueragingordietrying1797 very great video, in your opinion is possible to build muscle also in a deficit? or you must to be in a calorie surplus

[@conqueragingordietrying1797]

Thanks @andreacolombo2918. I think it is possible, or at worst, to hold onto as much of it as possible in a mild, long-term deficit.

[@GaiasFleas]

Can you please explain why a no/low fat diet a la McDougall would be bad for health? His whole premise as a clinical physician is that his patients eating their traditional low fat diets did not get western diseases, while their children who were westernized did.

[@conqueragingordietrying1797]

In my case (I can't say if it's true for others), a relatively lower-fat diet increased TGs and Lp(a), while decreasing HDL (as low as 28). The aspect of Westernization that's missing in that equation is ultraprocessed food intake, which is high on a Western diet.

[@jasonc247]

Which of your markers were bad on a low fat diet?

[@conqueragingordietrying1797]

HDL = 28, as one example

[@Nof1LongevityQuest]

You mentioned those with a BMI at 18.5 being an extreme. I do think that differs in men and women. I strive to keep mine above 18.5. Most of my male athletic friends face the same issue as you. I'm 56 years old, am 5'4" and weigh 109.0 pounds. I currently eat about 2025 calories per day (I'm weighing my food now, like you), and I balance calorie intake with what I burn each day (as calculated by Garmin). I burn roughly the same number of calories daily and my weight does not vary by much since I start this approach. So I'm curious, do you think this is considered caloric restriction? Also, do you think a female athlete BMI of 18.5-19.0 too low? If so, why?

[@conqueragingordietrying1797]

Hi Gail, I was talking about people in the CR society who purposefully push their BMI < 18.5 to be maximally calorically restricted, thinking that would be best for lifespan. But that's a potentially dangerous line, as it borders on anorexia, which is not optimal for lifespan In terms of the ideal body weight, I'm using biomarkers of many organ systems to help guide that. In my case, ~22 may be optimal (but not lower). I can't say in yours without biomarker data at relatively higher BMIs I don't think your BMI is too low...

[@Nof1LongevityQuest]

@@conqueragingordietrying1797 Yes, I agree that below 18.5 gets into the potentially dangerous range, and I strive to avoid that. I've been wondering if you have now found your ideal weight and are at the point where you keep it at a specific caloric intake. As for my markers, I can say that at a higher BMI my markers were worse, but that may have been from diet quality more than actual pounds.

[@conqueragingordietrying1797]

@@Nof1LongevityQuest For the 1st time in 3y, I've increased calories (by a small amount) for the next test, so potentially yes on my lower limit

[@Nof1LongevityQuest]

@@conqueragingordietrying1797 Exciting times! I think this is great news and I look forward to seeing what happens when you have one less changing variable in the mix. 🙂

[@Nof1LongevityQuest]

It sounds like Bryan Johnson may now be in the same boat now with his weight being optimized.

[@justsaying7065]

Hi Mike, I heard from some Type 1 diabetics that high fat diets made them more insulin resistant and increasing carb intake actually improved insulin sensitivity. Maybe that's the case for your client.

[@conqueragingordietrying1797]

Yep, could be true!

[@jasonc247]

What type of fats?

[@user-iw9df1so2o]

Doctor, how do we eliminate the bacteria that cause chronic bad breath and replace them with beneficial bacteria?

[@musicmonsterman8395]

Lay way off the animal products

[@paulfiedler9128]

PD has health clients. What are his credentials, and what type of coach is he?

[@ThéoNortier]

guy is sharp

[@Icarianbrother]

PD Mangan- "I'm very conscious of preventing injuries." He does deadlifts to failure that unnecessarily cause spinal disc compression. He also does dips that are risky to the shoulder joints. I'm not impressed.

[@conqueragingordietrying1797]

There's a risk-reward ratio for every movement-clearly he's done a good job at avoiding injuries over time...

[@Icarianbrother]

@@conqueragingordietrying1797 Those two movements are pretty high risk over time. There are much safer alternatives.

[@jontpt]

I'm around his age and I can tell you that he's a weightlifting time bomb. This kind of intensity might be okay for a 20-year-old, but at our age he's risking serious injury... Longer, slower workouts are a much better idea.

[@conqueragingordietrying1797]

@@jontpt Each movement is ~90 seconds of work, so it's closer to a circuit training approach relative to training for strength/power (i.e. do a heavy lift, wait 3-5 minutes until the next)

[@kiramiftari9486]

@@conqueragingordietrying1797Would you say that regular resting periods between the same exercises would be safer for the majority of people?

[@Nando_lifts2021]

Maybe at 62 slow down. At 38 I'm training 3,4 and 5 times a week with 8-10 sets per muscle group 1 or two times a week. And I'm gaining all kinds of muscle. Even on a shift work schedule. See my page. Am.i tired and beat up some days. Yes, but I can still train biceps or triceps and put some good effort in. I don't get completely back to " feeling good" to get back in the gym. This is for hypertrophy training, of course.

[@conqueragingordietrying1797]

An argument could be made that slowing down is a big component of aging in later life He's doing two 30-minute weightlifting workouts/week, it's hard to say that's too much...

[@Nando_lifts2021]

@@conqueragingordietrying1797 I agree

[@chris-lk4ml]

Grounding, never headered from that. Wtf? Okay, Ill do a little research. But one thing wasnt said: Walking barefoot improves muscle strength in feet. There is published data about how it can improve the running performance and so one.

[@longevityisthekey7982]

I'm sorry but I don't agree with his protocol of training. You can't serve two masters. Either you do strength training or you do cardio. Trying to do hit combined with strength will leave you lacking. Strength is king. Need that lean mass going forward, it's like gold.

[@ATT935]

bro won the gene lottery 🥲

[@piratoraman]

I see genes in play here. He doesnt seem to care much about what he does. His situation is just normal for him

[@leeoxford]

Fitness seems good for his age but looks at least 69 though. He’s not slowed his aging.

[@conqueragingordietrying1797]

There are 69yr olds who look far worse, and his fitness is above-average for his age-group. He probably does more pullups than most 20yr olds... Skin aging is a beast on its own, tough to slow/prevent.

[@leeoxford]

@@conqueragingordietrying1797 Thanks Mike. I agree his fitness is well above average but that has lnot slowed his aging. Facial age is more than skin aging; bone erosion around the eye sockets and change in jaw shape, all grey etc. Resilience, the ability to recover, is the only thing that prevents death which he admitted his was low. I know you know Peter Fedichev's work. BTW, thank you for your excellent, reasoned work.

[@robertdaymouse3784]

Filtering of faces in videos has reached comical levels. I would not recognize this guy IRL if I met him today.

[@conqueragingordietrying1797]

I agree, but I'm pretty sure PD wasn't using a face filter

[@LVArturs]

It does look smoothed out, probably modern camera algorithms automatically trying to "increase quality" in accordance with popular demand. Doesn't always result in photorealism, though.

[@conqueragingordietrying1797]

@@LVArturs Hmm, it could be an old camera on his end. I'd be very shocked to see PD using face filters, that's the opposite of his brand.

[@chris-lk4ml]

I do not see any filters. If I look on lesser detailed, bigger parts of his skin (neck i.e.) I see more or less aged skin. I tend to say: its an old camera but the guy is defently fit and some kind of "ageless".

[@robertdaymouse3784]

@@chris-lk4ml The filters are unable to adequately enhance sagging skin on the neck in a credible way, so seeing smooth face skin combined with sagging neck skin is one of the two main tells of filtering. The other main tell is that forehead wrinkles pop in and out of existence during subtle head movements, such as in the 30 seconds beginning at 8:48

[@spacejunkisforever6311]

Grounding sounds like a load of BS, frankly. Hard to take this guy as seriously after that bit.

[@musicmonsterman8395]

Perfect diet for atherosclerosis lmao

[@googoo7750]

Ok he just described the Mike Mentzer training model that is at least questionable. When it comes to training listen to strength athletes olympic lifters powerlifters natural body builders. Tens of tons of proper training protocols out there that will give you much better results than this.

[@conqueragingordietrying1797]

He's not saying that everyone should train like him-this is what works for him.

[@LVArturs]

What results? Bear in mind that this is a longevity channel, not bodybuilding or sports.

[@conqueragingordietrying1797]

@@LVArturs Most 69yr olds are not lean and fit like PD He does two 30-minute workouts/week, that's not bodybuilding...

[@kiramiftari9486]

His “RESULTS” are apparent - this is the whole point of the interview!