Tag Archives: Dietary Tracking

Quantifying Biological Age: Blood Test #1 in 2021

Results for my first blood test in 2021 are in-what’s my biological age, and how am I optimizing it?

If you’re interested in calculating your biological age, the spreadsheet is included as an Excel file in this link:

Biological Age Test #4 in 2020: Getting Better or Getting Worse?

My latest blood test results are in-how’s my biological age? In the video I discuss my dietary approach prior to my latest blood test, the blood test results, and my plan to improve them going forward.

Optimizing Blood Cholesterol Levels: What’s My Data?

In an earlier video, I presented data for total cholesterol (TC) levels in blood in terms of changes during aging and all-cause mortality risk. I’ve measured TC 25 times in the past 5 years, and in this video, I present that data, and my approach to optimize it.



Vitamin K1 (Phylloquinone): How Much Is Optimal For Health?

An adequate daily intake of Vitamin K1 is 120 and 90 micrograms/day for males and females, respectively, but are those amounts optimal for health? In this video, I present evidence that consuming more than 1000 micrograms of Vitamin K1/day may be optimal.

Blood Testing: MCV, RDW. What’s Optimal for Health and Longevity?

Most often overlooked on a standard blood test are the mean corpuscular volume (MCW) and Red Blood Cell Distribution Width (RDW). How do they change during aging, and what’s associated with all-cause mortality risk? Also, with the goal of optimizing MCV and RDW, how does my diet correlate with these biomarkers?

Serum Creatinine: What’s Optimal?

In this relatively short clip, I talk about how serum levels of creatinine change during aging, what levels are associated with risk of death for all causes, and I show my own data for 15+ years!

12-16 Years Younger Than My Chronological Age: What’s My Diet?

My average biological age in 2019 is 12 years younger than my chronological age (46y) based on the Phenotypic Age calculator (https://michaellustgarten.wordpress.com/2019/11/01/biological-age-31-3y-chronological-age-46y/), and 16y younger based on aging.ai (https://michaellustgarten.wordpress.com/2019/11/04/years-of-biological-aging-in-the-past-4-years/). One factor that likely contributes to my relatively youthful biological age is my diet.

Shown below is my average daily dietary intake from January 1 through November 7th, 2019 (n=306 days). I weigh all of my food with a food scale, so these aren’t estimated amounts:

Screen Shot 2019-11-10 at 10.15.49 AM.png

In terms of weight (or volume), green tea is atop the list, as I drink 20 oz/day. Carrots come in second place (for why, see https://michaellustgarten.wordpress.com/2018/07/06/serum-albumin-and-acm/), followed by strawberries, red bell peppers, bananas, watermelon (for the lycopene), cauliflower, blueberries, blackberries, and raspberries. Note that I mix the bananas and berries in my green smoothies, which I drink 3-4x/week, which includes spinach (#11) and parsley (#23).

What does my average daily macro- and micro-nutrient data look like for 2019?

Screen Shot 2019-11-10 at 10.33.03 AM

Note that I purposefully have higher than the RDA values for several nutrients, including Vitamin C (see https://michaellustgarten.wordpress.com/2019/09/19/vitamin-c-dietary-intake-and-plasma-values-whats-optimal-for-health/), Vitamin K (see https://michaellustgarten.wordpress.com/2015/05/08/eat-more-green-leafy-vegetables-reduce-mortality-risk/), selenium (see https://michaellustgarten.wordpress.com/2015/05/28/selenium-dietary-intake-and-plasma-values-whats-optimal-for-health/), and others (see michaellustgarten.com).

In terms of supplements, I use 1000 IU of vitamin D from November – May, and I take a methylfolate-methylB12-B6 supplement, to help keep my homocysteine levels low.

If you’re interested, please have a look at my book!

Ending Aging-Related Diseases 2019: Lustgarten Presentation

In the first half of this presentation, I talk about my contribution to the gut-muscle axis in older adults, and in the second half, my personalized approach to optimal health!

Also, here’s the article that corresponds to the presentation:

If you’re interested, please have a look at my book!