#396 Longevity Scientist Shared His Diet for Slowing Down Biological Aging - Michael Lustgarten PhD
Apr 7, 2024
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Longevity scientist Michael Lustgarten shares his diet for slowing down biological aging, discussing top biomarkers to track, healthy diet choices, the impact of specific foods on biomarkers, protein and carb intake for longevity, the role of fiber, calculating biological age, and tracking daily health indicators. The podcast explores optimizing biomarkers, health markers for biological aging, dietary impact on health, protein intake for longevity, and gut health with fiber and protein.
Adjusting protein intake has shown correlations with improvements like lowering homocysteine levels.
Balancing carbohydrate intake around 40% based on biomarker trends has shown positive impacts on lipoprotein A and glucose levels.
Fiber intake and its impact on gut health are underrated, optimizing gut bacteria that produce short-chain fatty acids like butyrate can improve gut barrier function and reduce inflammation.
Deep dives
Diet and Biomarker Optimization
Optimizing biomarkers by tracking dietary impact is crucial. Adjusting protein intake has shown correlations with improvements like lowering homocysteine levels. Fish intake, like sardines, played a critical role due to omega-3 fatty acids. Experimenting with legumes, such as chickpeas, helped improve biomarkers like creatinine for kidney function.
Carbohydrate Intake Strategy
Balancing carbohydrate intake around 40% based on biomarker trends has shown positive impacts on lipoprotein A and glucose levels. Tracking individual responses is key; adjusting carb intake can impact various biomarkers positively.
Protein Intake and its Impact
Monitoring protein intake levels is crucial for optimizing biomarkers. Experimenting with different levels has shown effects on glucose levels and overall biomarker profiles; finding the right balance is essential for maintaining health.
Fiber Importance for Gut Health
Fiber intake and its impact on gut health are underrated. Optimizing gut bacteria that produce short-chain fatty acids like butyrate can improve gut barrier function, reducing inflammation systemically. Incorporating dietary fiber helps with satiety and overall gut health, impacting inflammation levels positively.
Diet and Biomarkers Optimization
Tailoring dietary fiber intake to individual needs can impact weight loss and biomarkers; lower fiber content may enhance weight loss for some individuals while keeping an eye on overall biomarker optimization is crucial. Even strict dietary approaches like the carnivore diet have been adjusted over time based on biomarker results, highlighting the importance of adapting dietary strategies. Regularly testing and adjusting diets can help align with individual biomarker and health goals.
BioMarkers and Aging
Utilizing tools like Pheno Age can provide insights into biological age relative to chronological age, with a younger biological age associated with lower all-cause mortality risk. Tracking and optimizing biomarkers, including those related to organ systems, can contribute to enhanced health outcomes. Regular blood testing coupled with specific interventions and lifestyle adjustments can help individuals monitor and improve their biomarker profiles for better health and longevity.