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Joined August 2009
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Healthy retweeted
A Gut Metabolite Urolithin A Reduces Senescence and Inflammation.
Pomegranates, blackberries, and almonds all contain ellagitannins - a group of compounds that are converted to 'Urolithin A' (a postbiotic) by our gut bacteria and is shown to increase muscle mass and robust mitochondrial function and promotes brain health - all of which tend to decline as we age.
Now we know with this latest research that urolithin A also reduces senescent cells and inflammation.
lifespan.io/news/a-gut-metab… @LifespanIO
Healthy retweeted
31% of people trust their doctor
Pathetic
Readers added context they thought people might want to know
According to the study cited in the image, trust in physicians and hospitals decreased by 31.4% from 71.5% in April 2020 to 40.1% in January 2024.
jamanetwork.com/journals/jaman…
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Make America Healthy Again includes helping people with addiction. Last year, more than 100,000 people died in the U.S. from drug overdoses. We need to address this crisis and provide opportunities for recovery.
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The amount of protein you eat at your first meal strongly predicts the amount of calories you’ll consume the rest of the day.
More protein = fewer calories.
Why is no one talking about this?
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Looks like Caffeine, quite possibly the healthiest recreational drug that has ever been discovered. A 2013 meta-analysis of 36 studies with >million participants and found a U-shaped relationship between coffee intake and cardiovascular risk. The sweet spot was at 3 to 5 cups a day; people drinking that much coffee had about a 15% reduced risk for cardiovascular disease compared with nondrinkers.
Healthy retweeted
Omega-3s seem to have pharmacological potential similar to that of a drug, but a risk profile more akin to nutrient
Very powerful
For most people, 2g/day (EPA + DHA) increases their omega-3 index from 4% to 8%, which is associated with a 5-year increase in life expectancy
Healthy retweeted
This is a super important fact that I hope more to understand. Exercise is crucial for cognitive health. Thanks @foundmyfitness for sharing 🙏🏼
Aerobic exercise protects the brain from the age-related loss of myelin, which is crucial for efficient communication between neurons and maintaining cognitive clarity.
In a new study, higher fitness levels were strongly linked to better myelin integrity in the brain across nearly all of the brain regions studied, with those in poor fitness showing worse myelination.
This relationship was more robust in middle-aged and older adults, emphasizing the critical role of fitness in preserving brain health as we age.
Additionally, people with higher fitness levels, as indicated by a higher VO2 max, experienced slower myelin degradation, with the highest VO2 max linked to a peak in myelination around age 41. In contrast, those with a low VO2 max showed rapid demyelination, with their myelin levels peaking before age 22.
While this study shows an association, not causation, the broader evidence supports the idea that improving fitness can enhance overall brain health.
The best way to improve fitness? Exercise, particularly high-intensity interval training or HIIT. We know it’s good for the body, and accumulating evidence suggests that it’s indispensable for brain health too.
PMID: 39159379
Healthy retweeted
Going from zero physical activity to just 20 minutes a day leads to a 3 YEAR GAIN in life expectancy and this could be facilitated by changing the design of streets so they are walkable and bikeable.
Healthy retweeted
Rejuvenation Olympics has become a thing. @WSJ covering it today.
Don't Die is a now a professional sport, complete with points and a leaderboard. I started RO last year because people didn't know how to categorize my endeavor.
For contrast, when LeBron James sleeps and eats well, people respect the discipline and court performance. When I do something similar, I get vilified.
Not knowing what category to put me in their minds, people have been filling that void with some kind of derogatory frame such as "tech bro, biohacker, and Patrick Bateman".
In their reporting, the WSJ even did this saying "In this contest founded by tech entrepreneur and longevity bro Bryan Johnson, anti-agers take their health obsession to new levels." It's an odd thing that working hard towards health warrants a dis.
I started RO for a few reasons. First, in health and wellness, it's very hard to know who to trust. Everyone disagrees with everyone about everything. So what does one do?
One way to make systemic progress in health is to rely more upon measurement and data. Less upon human opinion. Data is not perfect but it can often be a helpful language, signal, bridge and stabilizer.
This is why I openly share my data and why I've become the most measured person in history.
Second, I started RO to highlight others' success and so that they in turn can give back to the community, sharing what they've learned and what they're doing.
Whether you're trying to be a bit more healthy or beat me on the leaderboard, I'm here to help you. I'm currently helping several people right now who are trying to beat me and I hope they do. That would be a great sign of progress.
The goal is accelerating progress in longevity by open sourcing methods and helping everyone out. Lending a hand to the majority of people who do not have access to skilled rejuvenation doctors or don’t have the time to dedicate themselves to learning.
Remember that this leaderboard uses speed of aging which is just one biomarker. There are dozens more biomarkers that are just as important. Join in on the fun. Don’t Die is a team sport.
Healthy retweeted
Magnesium to the Rescue for Metabolic Syndrome!
Metabolic Syndrome essentially means that you have a a cluster of health conditions (1/3 of Americans have it and few people realize they have it) such as:
Excess abdominal fat
High blood pressure
Impaired fasting blood sugar
Low HDL ("good") cholesterol
High triglyceride levels
BUT the good news? Research shows that oral intake of magnesium may be a helpful tool in managing the conditions that make up metabolic syndrome:
In human studies, magnesium intake:
-Improves blood sugar levels and insulin resistance (!)
-Reduces elevated blood pressure
-Lowers markers of inflammation
-Reduces triglycerides
-Improves cholesterol levels
Generally, magnesium glycinate is an all-around very absorbable form of magnesium. Stay away from magnesium oxide unless you are constipated.
Research:
Piuri G, Zocchi M, Della Porta M, et al. Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes. Nutrients. 2021 Jan 22;13(2).
Castro AM, Macedo-de la Concha LE, Pantoja-Meléndez CA. Low-grade inflammation and its relation to obesity and chronic degenerative diseases. Revista Médica del Hospital General de México. 2017 2017/04/01/;80(2):101-5.
Verma H, Garg R. Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis. J Hum Nutr Diet. 2017 Oct;30(5):621-33.
Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016 Aug;68(2):324-33.
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Interestingly, research has shown supplementing with the combination of Glycine & N-Acetyl Cysteine (NAC) can help improve key markers of aging.
Improves mitochondrial function, DNA damage, insulin resistance, inflammation & several key aging markers along with muscle strength, cognition, & more!
With NAC and glycine being building blocks of glutathione, it’s not surprising that this combination improved and reversed multiple age-associated abnormalities including mitochondrial health, blood pressure, waist circumference and telomere health.
ncbi.nlm.nih.gov/pmc/article…
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Vitamin D deficiency impairs the conversion of tryptophan into serotonin
Serotonin is essential for:
• Mood
• Executive function
• Long-term planning
• And impulse control
Healthy retweeted
Do you know the theory behind why restaurants give you bread before a meal?
Source: @joeroganhq
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Why should you avoid ALL grains?
Source: @dr_annatoker
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Healthy Mitochondria = Health.
Mitochondria are organelles found in cells that produce ATP - the cellular energy we require for life itself. We need a lot of them healthy and robust to live in health and slower aging.
Think of a young child bursting with energy (healthy mitochondria) vs a frail elderly adult (much fewer, unhealthy mitochondria).
It has been estimated that an average adult body contains 10 million billion mitochondria, making up about 10% of our body weight, and that a healthy person produces their weight in ATP every day.
How to Improve Mitochondrial Health?
Strength Train, Cardio, Movement - Keeping moving – at any age. Exercise increases mitochondrial biogenesis, the process by which cells produce new mitochondria, and can help to reduce oxidative stress.
Fasting 12 hours - Fasting increases ATP and activates specific genes that promote mitochondrial biogenesis (more mitochondria), including PGC-1alpha and Nrf2.
Avoid Sugar - directly harms mitochondria. A surplus of sugar may cause our cellular powerplants - mitochondria to become less efficient, reducing their energy ouput.
Avoid Weight Gain
Supplementation: Urolithin A, CoQ10, PQQ, Alpha Lipoic Acid (ALA), Acetly L Carnitine (ALC).
Diet: Foods rich in the above nutrients include meat, organ meats, fatty fish, nuts and seeds.
Additionally, a diet high in antioxidants - foods rich in polyphenols, such as those found in green tea, spices and dark chocolate can improve mitochondrial function, the robustness of them and protection.
Sleep: Sleep is essential for cellular repair and regeneration, including mitochondrial repair. Sleep deprivation can lead to oxidative stress and mitochondrial dysfunction.
Healthy retweeted
Human bodies and minds - especially children’s - are profit centers for large industries. The question that is foundational for industry (who’s dictum is shareholder returns): how much can we possibly put IN (food, sugar, oils, shows, chemicals, shots, meds) and take OUT (attention, money, energy, time, organs) from this body for profit. You can opt out today.
Get sunlight. Be outside as much as humanly possible. Be around trees and flowers a lot.
Eat food from the farmers market. Find a regenerative farm and spend them there. Never eat a bite of ultraprocessed food ever again.
Do not eat non-organic food.
Meditate. Pray. Read. Write.
Sleep a lot.
Start your day with an outdoor walk no matter the weather.
Say no to everything that isn’t a FULL BODY YES (people, meetings, events, trips, retreats, opportunities, etc). Know your priorities and cultivate MASSIVELY strong boundaries.
Spend lots of time with people who make your heart sing.
Take high quality supplements.
Get rid of every single artificially-scented or artificially-colored product within 100 feet of you.
Reverse osmosis filter your water.
Practice gratitude obsessively.
Avoid taking non critical medications that take like candy like Tylenol, reflux meds, NSAIDs, etc and instead ask your symptoms what they’re trying to tell you about your body’s needs not getting met.
Focus time each day on awe, including awe at the miracle of being alive.
Spend time with animals, babies, and elders.
Regularly lock your phone in a K-safe for extended periods and do activities that require not having a phone or there is not cell service (ie rafting, surfing, remote hiking, extended backpacking trips).
Slow the F down.
Question any institution or ideological social contagion that says these things are wrong or dangerous or bad.
That’s the best advice I can give after unlearning most of what I learned in medical school and spending 7 years actually working to understand what our cells need.
What would you add to this list?
Healthy retweeted
Melatonin is a powerful antioxidant
It increases endogenous production of:
• Glutathione
• Superoxide dismutase
• And glutathione enzymes, like glutathione peroxidase
It also activates the Nrf2 pathway (like sulforaphane) and reduces biomarkers of lipid peroxidation