Diet, Supplements That Correspond To A 17y Younger Biological Age
In 2024, a unique test was conducted to assess biological age using Dr. Morgan Levine's PhenoAge calculator. The results were remarkable: the biological age was found to be 17 years younger than the chronological age. Several factors contributed to this significant finding, including prescription medications, supplements, and an optimized diet. This article explores the factors that played a role in this outcome, providing insight into lifestyle choices and experiments that led to enhanced health markers and improved biological age.
Prescription Medications: Managing Hypothyroidism
For context, it is important to mention the prescription medication that has been a consistent part of the regimen. Diagnosed with hypothyroidism in her 20s, the subject has been taking Levothyroxine (1375 micrograms daily) to regulate thyroid function. This medication plays a pivotal role in managing thyroid health and metabolism, supporting overall wellness.
Supplements for Optimizing Biological Age
To complement the prescribed medication, a range of supplements were incorporated into the daily routine. These supplements are specifically aimed at boosting biomarkers associated with longevity and immune function.
The first supplement is Vitamin D. Living in Boston, where sunlight exposure is limited for much of the year, Vitamin D supplementation becomes essential. For this test, 2,000 IU of Vitamin D was taken daily for a period of 52 days, ensuring optimal levels for the winter months.
Another critical supplement is Nicotinic Acid, which helps to boost NAD (Nicotinamide Adenine Dinucleotide) levels. Since low NAD levels can negatively affect cellular functions, maintaining healthy NAD concentrations is a priority. For this test, the individual supplemented with nicotinic acid in varying doses, aiming to keep NAD levels in the 20-30 micromolar range. Through careful monitoring and adjustments, the aim was to achieve the ideal balance for optimizing biological age.
Dietary Adjustments: Refining Macronutrient Intake
Beyond supplements, diet is a crucial factor in influencing biological age. The 53-day period preceding test number 8 in 2024 saw several dietary adjustments, all of which were aimed at optimizing health markers while maintaining a balanced, nutrient-dense diet.
One experiment involved reducing flaxseed intake. Flaxseed is a significant source of gamma-tocopherol, a form of Vitamin E, which in the subject’s data showed a positive correlation with elevated lipoprotein (a) levels. Since elevated lipoprotein (a) is linked to cardiovascular risk, the subject reduced flaxseed consumption in hopes of lowering this marker. After making this adjustment, lipoprotein (a) dropped from 90 nmol/L in test number 7 to 80 nmol/L in test number 8, suggesting that the reduction in flaxseed intake was beneficial.
Another experiment included increasing the intake of oranges, based on their positive correlation with DHEA sulfate levels, which are important for maintaining youthful hormone profiles. Despite not knowing if the increased intake directly raised DHEA sulfate levels, the correlation suggested a potential benefit.
The third experiment involved doubling the intake of chickpeas, which were positively correlated with lower creatinine levels, a marker for kidney function. By doubling chickpea intake, creatinine levels showed an improvement, suggesting better kidney health.
Junk Meals and Balance in Diet
Despite the focus on a clean, nutrient-dense diet, occasional indulgence in junk food is part of the strategy to avoid the feeling of deprivation. After each blood test, a period of enjoying "cheap meals" is incorporated, allowing for more flexibility and satiety. These indulgent meals are typically high in sugar and calories, such as homemade ice cream or peanut butter cups. After a few days of enjoying these treats, the subject reports returning to a cleaner, more balanced diet, which supports overall health without the risk of binge eating.
Macronutrient Composition: Striking the Right Balance
The test also provides a detailed breakdown of the macronutrient composition that contributed to the biological age results. The average daily calorie intake was 2,119 calories, which is on the lower end of the subject’s typical range. This calorie intake was divided into 18% protein, 39% fat, and 36% carbohydrates (after accounting for fiber). The distribution of fats included a mix of monounsaturated fats, omega-3s, omega-6s, and saturated fats. Fiber intake was particularly high, which contributed to the production of short-chain fatty acids, important for gut health and metabolic function.
Micronutrient Focus: Vitamins and Minerals for Longevity
In terms of micronutrients, the individual focuses on higher-than-RDA intake of several vitamins and minerals to support biomarkers of longevity. For example, Vitamin K intake was 24 times the RDA, as it has shown positive correlations with several beneficial biomarkers. Higher Vitamin K intake was associated with better cardiovascular health and immune function. As the data is continually tracked, the aim is to fine-tune micronutrient levels based on personal correlations.
Final Thoughts on Achieving a Younger Biological Age
This experiment shows that with careful monitoring of diet, supplements, and lifestyle choices, it is possible to significantly reduce biological age. By focusing on optimizing micronutrients, supplementing with key vitamins, maintaining balanced macronutrients, and tracking health markers over time, the individual achieved a biological age 17 years younger than their chronological age. However, the process is ongoing, and more experiments will continue to refine the approach, providing valuable insights into the relationship between diet, supplements, and longevity.
If you are interested in biohacking your own biological age and optimizing your health markers, the approach discussed here offers a comprehensive and scientifically informed roadmap.
#Nutrition #Science #Supplements
Update from Michael Lustgarten, on 2025-01-05Source