Biohacking Longevity: Navigating Lab Tests, Supplements, and Lifestyle for Optimal Aging w/ Michael Lustgarten
Jan 19, 2024
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Join Dr. Michael Lustgarten as he discusses the importance of lab tests and markers for longevity, the impact of supplements on mortality risk, and the connection between fiber intake and cholesterol levels. Explore the effects of high soluble fiber diet on gut muscle axis, and learn about strategies for calorie restriction and circadian alignment for optimal aging.
Objective markers are crucial for assessing and measuring progress on the journey towards longevity, relying on lab tests to track biomarkers and ensure they are within optimal range.
Supplementation should be personalized and based on demonstrated need, prioritizing lifestyle optimization before considering targeted interventions, dosage, and selection of supplements.
Maintaining optimal liver enzyme ranges, particularly keeping AST below 30 and ALT below 22, can reduce mortality risk, providing insights into overall health and longevity.
Building and maintaining a strong immune system is important for overall health and longevity, balancing exposure to infections with adequate support through diet, exercise, sleep, and stress management.
Deep dives
Importance of Objective Markers for Longevity
Objective markers are crucial for assessing and measuring progress on the journey towards longevity. This includes utilizing lab tests to track various biomarkers and ensure they are within the optimal range. By understanding the associations and causal relationships between different markers and health outcomes, individuals can make informed decisions and take necessary actions to improve their overall well-being.
Supplementation and Personalized Approach to Biohacking
The approach to supplementation and biohacking should be personalized and based on demonstrated need. Rather than blindly taking a large number of supplements, it is important to first focus on optimizing diet, exercise, and sleep. Supplements should be used as a targeted and specific intervention after attempting to improve biomarkers through lifestyle changes. Demonstrated need, as indicated by lab tests and performance, should guide the selection and dosage of supplements.
Understanding Liver Enzymes and Mortality Risk
Liver enzymes, such as ALT and AST, play a role in assessing liver function and overall health. Maintaining optimal ranges for these enzymes, particularly keeping AST below 30 and ALT below 22, can reduce mortality risk. Higher levels of liver enzymes are associated with an increased risk of mortality. Regular monitoring of liver enzymes, along with other relevant biomarkers, can provide valuable insights into overall health and longevity.
Cumulative Burden of Infections and Immune System Health
Building and maintaining a strong immune system is crucial for overall health and longevity. Exposing oneself to a variety of germs and microbes can help strengthen the immune system's ability to fight off infections. However, it is also important to consider the cumulative burden of infections and provide the immune system with adequate support through proper diet, exercise, sleep, and stress management. Balancing exposure to infections and supporting immune health can contribute to better overall well-being.
The Impact of Fiber Intake on Health
Increasing fiber intake, particularly through foods high in resistant starch, can have various health benefits. The speaker conducted an experiment where they consumed a high amount of fiber, with a focus on resistant starch. They found that consuming a significant amount of fiber improved their cholesterol levels and reduced body fat. However, they also experienced bloating when consuming excessive amounts of fiber. The speaker emphasized the importance of finding an optimal fiber intake, as excessive fiber can cause gastrointestinal discomfort. They also mentioned the significance of individual differences in fiber response, as not everyone may benefit from the same types or amounts of fiber.
The Role of Gut Microbiome and Gut-Brain Axis
The speaker discussed the link between the gut microbiome and overall health, particularly in relation to the gut-brain axis. They mentioned that different types of fibers can influence the gut microbiome differently, affecting the production of short-chain fatty acids like butyrate. They highlighted the importance of a diverse and balanced gut microbiome for optimal health and mentioned that resistance starch seemed to have a stronger impact on butyrate production. However, they also cautioned that individual variations in gut microbiome composition can influence the response to different types of fibers.
The Relationship Between Fiber and Biological Age
The speaker shared their interest in biological aging and mentioned new studies linking certain biomarkers to biological age. They highlighted the potential impact of fiber intake, particularly soluble fiber, on biological age. They mentioned that high soluble fiber intake, such as resistant starch, may contribute to a more youthful biological age. The speaker also mentioned the role of gut pH in the colon and the importance of maintaining proper acidity levels for optimal health.
Personal Experience and Observations
The speaker shared their personal experiences and observations regarding fiber intake and its impact on their health. They mentioned that they found resistance starch to be the most effective type of fiber for their specific needs and noticed improvements in cognitive function and body composition. They also discussed their experimentation with different fiber sources, monitoring blood test results, and adjusting their dietary choices based on individual responses.
Unlock the secrets to longevity with our deep dive into biohacking, lab tests, and supplements! In this episode, we explore the crucial role of lab markers in longevity, optimal lab test ranges, and associations that impact aging. Dive into the world of supplements, addressing concerns about tolerance and when is the right time to supplement for lifespan. Joe and Michael discuss the Dunedin Pace Test and its significance in aging, while shedding light on the impact of lifestyle changes and immune system health. Going deeper into the science, Michael and Joe analyze mortality risk, liver damage, protein intake, urea lives, fiber intake, calorie restriction and so much more on biological aging.Join us on this journey of discovery, as we discuss data points, close with valuable insights, and chart our future plans for further exploration into the fascinating world of longevity.
