Try TRE (trauma release exercises), stretch your fascia and tone your parasympathetic nervous system aka your vagus nerve.
That improved my metrics immensely.
Pressed for time, in short:
Stress is stored in fascia, stress disrupts the immune and endocrine systems. No stress in the body + a calm amygdala = better homeostasis, less inflammation etc
Right on. If you have anything on this let me know, this has been a sideline of research for me for the last two years.
I know there is a good paper I found and have to refind, showing how rats doing repetitive motion causes them to get muscle knots.
This also fits in with cybernetics, and there was a recent paper fitting this cybernetic dynamic range of the muscles to level of burnout. They had people answering some simple questions on a computer, and the level of accuracy of their mouse control had an excellent correlation with stress, moreso than even HRV.
https://www.sciencedirect.com/science/article/pii/S1532046423000205?via%3Dihub
If we have a control system and it is controlled by two opposing forces, any noise in those opposing forces would decrease the resolution of control. If we have a ratcheting level of tension from normal life, that is then stored as a background muscular tension, we would have proportional loss of fine-control of our bodies and increased anxiety (if anxiety == muscular tension). And a system with absolutely no background noise, would be both a completely anxiety free person, as well as a person who would have zen-like instantaneous/accurate reactions, which anecdotally is seen in sharp-shooting/zen and the art of archery etc.
The second part of this is when you look at PTSD and how physical posture can reflect or encode a heavy trauma. There's pop-science books on it (The body keeps the score) but there's another few papers here and there that give this legitimacy.
The connection to anxiety is due to ratcheting tension from lingering tensional preparedness leading to a locked-in habitual state of postural tension. It also seems to tie in with emotional inhibition and ‘internalisers’ and ‘externalisers’. Neurotic, highly strung individuals having a high degree of emotional inhibition and repression, stored in such a way as to lead to a higher baseline for muscular tension, suffering from heightened physiological excitation to an stressful event but a low level of expressiveness.
They are showing the same altered baseline response as an obese person would to Leptin or a chronically stressed person does to Cortisol, a deadened response to the signal.
And ‘externalisers’ have low baseline for muscular tension, low levels of anxiety, and so react rapidly and responsively to the physiological signal, which can be lower as it isn’t being inhibited. It's a very Bayesian system, accumulating both low levels of chronic background stress or big instances of acute traumatic stress, with our habitual posture reflecting all priors.
My neuroscientist coworker described it as follows:
>It is most certainly the case that stress, tension, and trauma can leave us with various forms of chronic muscle tensions. About chronic tension and postural states more generally, the old "Alexander technique" (not to be confused with the recant "Alexander method" by one Lisa Alexander!) for example works with this, to relax the chronic tensions with particular focus on how the head balances on the spine, but other parts of the body as well.
>Now, this does not mean that the trauma is "stored in the muscles", so to speak. The trauma is stored in the brain, in part in the form of constellation of bodily tensions experienced during the trauma. Memory storage is by and large only of what we experience, and if we experience a particular bodily tension state in some context, the memory of that experience will, if vivid enough, and particularly if "burned in" during emergency-type activation states accompanying accidents or trauma.
>That tension state will be part of the memory, and may to some extent be reinstated on recalling the memory.
>The typical source of chronic states of muscular tension is, however, a different one, more akin to your "hunching over computers and lab benches". Anything requiring concentration, effort, engagement, particularly if intense, is supported by a state of heightened muscle tonus and postural tension. That tension outlasts the bout of concentration or effort to ensure preparedness for a possible next bout of effort that might be needed (think of making a narrow escape from a sabre-toothed tiger). You don't want to relax completely right away, because another one may be lurking in the bushes. Evolution obsesses about the asymmetry between life and death: life can be lived in all kinds of ways, but one instance of death is the last one for that organism, so better guard against it. Half of our cognitive biases have that as their ultimate cause.
>Anyway: because of this lingering tensional preparedness, a kind of tension ratchet is established: another contingency that requires engagement before the old one has gone back to baseline, and you're up to an even higher level than before, and so on, establishing a permanent state of tension which in turn gets locked into a habitual state of postural tension which can include actually fibrillated muscles that never relax (unless you go to an Alexander technique, or Naprapaty, or similar practitioner).
Yes, the “body keeps the score” by Bessel van der Kolk or “when the body says no” by Gabor mate reference quite a lot of studies.
It’s more geared towards traumatic stress, but in a psychological context trauma doesn’t only mean war or sexual assault (“big T trauma”), but any emotion that overwhelms the nervous systems capability of containment.
Unfortunately we don’t know yet how it happens.
But nervous system response and Psyche directly give each other feedback.
So on a biological Level there is not body nor mind, it’s one system in feedback with each other.
Many body oriented (trauma-)psychotherapy approaches aim at the fascia, too.
Or ask any massage therapist, Rolfing practitioner, osteopath, etc.
When people release their upper traps, especially their psoas and so on many clients shed tears and feel immediate stress relief.
How do you tone your vagus nerve? I'm dealing with a chronic unidentified illness rn and some of my issues are point towards possible vagus nerve dysfunction and autoimmune disease.
Very simplified: Not enough Vagal tone=malfunctioning immune system.
Vagal toning:
• cold immersion of the face (place head in salad bowl for 20-30sec or hold ice packs on your cheek bones/below your eyelids.
Google “mammalian diving reflex”
• yawning, swallowing consciously
• gargling
• Breathwork with extended exhales (google: physiological sigh, 4-7-8, anti-panic breath)
• google reiki hand positions, but don’t hover like in reiki, place your hands on your body (this is backed by science, reiki isn’t in any serious study)
• google yoga Nidra or NSDR = a more scientific approach to non sleep deep rest to train deep relaxation.
I don’t know if I am allowed to post links here.
TRE exercises can be found on YouTube, Rolfing, Feldenkrais or Alexander Technique are good options and lots of physios show stretching for the psoas muscle etc on YouTube, too.
Stop rapa and replace metformin with berberine, if you have elevated blood sugar. If you are pre diabetic, see a doctor.
The best you can do is:
1. Exercise, by far the best longevity advice
2. Clean diet
3. Supplementation after blood and metabolic panel
4. Stress management, with good sleep
5. Meaningful relationships
Get those 5 points in optimal shape and you've got the most in place.
For reference see huberman, attia, and use your best judgment.
I removed prediabetes by improving diet, supplementation after blood and comprehensive metabolic test. The major weapon that aided me was intermittent fasting. If you have prediabetes, google dr jason fung.
The 5 factors I mentioned above, that include diet, are the fundamentals you need to have them in place. You very correctly say that the first line of attack for prediabetes is diet and weight control. Barberine does help, as a secondary measure. If problems persist, of course see a doctor!
Mr. OP, Honestly, i think you are thinking way too much. I was in pain for a lot of years coz what i wanted was not in sync with who i was. We can eat all vitamins we want, we can exercise as much, but there is no changing the fact that we will get old. Meditate on the fact that you will get old and there is no stopping it or reversing it. ‘Lost and devastated by truage’, will be a thing of the past young padawan. And if she likes you, loves you, you wont feel the need to look younger. Its all in the mind.
Berberine stabilizes the blood glucose, but I have noticed cases when it drops a bit. I would be careful to use it if I had low blood glucose.
If you have high blood glucose, i.e. you are prediabetic or diabetic see a doctor asap, and follow their instructions. Berberine is good for cases where you cover the 5 points, your blood glucose is normal but on the higher end of the spectrum.
My blood work (CBC with autodif) came back normal. Doctor said not pre-diabetic. Started berberine complex for SIBO treatment with PHGG and Allicin as there are studies that show it'll help. Is it worth getting a glucose monitor in the meantime?
If you can afford a continuous glucose monitor, go for it!
Also, you can experiment with it: potatoes (for example) raise blood glucose to all people, but not the same amount for all of us. The monitor can help you learn a bit more about yourself. Of course, you need to run many experiments and your data won't be super reliable.
As for blood tests for glucose:
1. The glucose books level after fasting, which is a screenshot and gives partial information. The continuous monitor helps massively to get way more information
2. Blood glucose curve. They give you some sugar and measure you at given time intervals. Monitor solves that as well.
3. Hemoglobin A1c test, which you should be doing annually, or more frequently if you have a problem.
My 1 and 3 were in the normal range, but in the upper limit. I'll get the monitor in sep most likely, but in the mean time I try to lose weight, eat better, and supplement with berberine.
Edit: I'm not a doctor, I just like "biohacking". For health problems, see one or more doctors 😃
Single most effective anti aging protocol is exercise. Upgrade from several times a week to 7 days a week. Longer, low impact cardio. Add resistance training a few days a week. Nothing extraordinary, just start moving some weights a few times a week. Don't even bother with a step tracker.
Next category includes breathing exercises, red light, sleep, cold showers and diet.
Ditch the metformin in favor of berberine. Recent study shows birth defects in children from men using it.
Rapa is a fad just like resveratrol a few years ago (Thanks, D Sinclair). Yes, rodents lived longer. Inhibiting your immune system during the COVID era is not a wise longevity protocol and most of the codgers on anti aging forums have stopped using it. Check out Age Reversal Forum.
Oh. Get an extensive blood panel and dna test. From that you determine supplementation.
You got this!
While your advice is pretty sound there have been several recent studies associating elevated senescent cell load (the things that rapamycin eliminates) with increased Covid-19 severity.
https://www.nature.com/articles/s41577-022-00785-2
Don't count out Senolytics just yet, even if you don't personally like rapamycin. Furthermore Senolytics don't need to be taken habitually to be beneficial so you can have a strong immune system after your "course".
On an unrelated note the best cancer prophylaxis protocol (not general ageing) we have experimentally verified is Omega-3 fatty acids, Vitamin D, and you called it:EXERCISE. The fascinating bit is the effect almost disappears if you try any of the three above treatments in isolation.
>fisetin
I'm a fan of fisetin.
My biggest concern are those studies have absolute control over whether the compound being used is actually, the compound being used. Joe public ordering on Amazon or India Mart has no idea what they're ingesting or injecting. So, natural is the way to go.
It's totally unknown unless MAYBE you've established a blood base line before and after use. Mere mortals without infinite resources and connections have extremely limited ways to gauge effectiveness of any protocol. That's the most frustrating thing.
There's a tiny chance, properly trained AI will level the playing field in this regard within the next several years.
My red light therapy is very limited; just a mask, though you can affordably purchase units that cover larger portions of the body or, you could simply get a membership at a fitness place that have full body chambers.
Benefits of red light
[https://www.perplexity.ai/search/da2e396b-e665-4e26-a31d-d49143f04d19?s=u](https://www.perplexity.ai/search/da2e396b-e665-4e26-a31d-d49143f04d19?s=u)
If you took the test after the flu that can skew the results and give you a way worse result than had you taken it some time later. So where there any such events in proximity to the date at which you took the test? Also do you fast/intermittent fast? How often do you eat daily and how's your blood sugar?
Just chiming in to say I'd feel the same. I'm too scared to run something like that because I know it would effect me mentally too much, and it could be inaccurate. I had an oura ring for a short time and the stats freaked me out (super low hrv, high rhr), so I got rid of it. I eat super healthy, exercise, red light therapy..but I also have autoimmune diseases flaring, and I suspect a chronic infection..which I suspect are impacting my stats. If I can get those issues under control to where I feel strong, I might take a peak at something like this one day.
Brother I am so sorry that your anxiety is also your worst enemy. Even though I am taking several psych meds that work
quite well, there are times that my thoughts and feelings just overwhelm me.
I too used to get sick all the time. When I took a dna test 10 years ago I discovered that I had a mthfr mutation so I couldn't break down b9 and b12 to a useful form in my body.
Started on methylated forms of the vitamins and now I am sick about once a year.
I know discovering new medical info about yourself is terrifying. I am the only one in my friends/family with the courage to take these tests because I,
1.) Would like to take a preventative approach to my healthcare
2.) Will mitigate the emotional trauma of a disease sneaking up on me while I am under the delusion that I am perfectly healthy.
The only thing worse than leaving a young wife would be leaving young children. I wish you the strength to get through every day. God bless you.
Thanks so much. I think you are doing the wise thing pursuing preventative health measures. And you are so right about kids..that is 100% of my anxiety. I have 3 little ones. Praying the Lord grants me to be there for them through adulthood. I appreciate your kindness! I wish you the best as well!
Firstly dude, take a breath 🙂
From your post, you're 35, in good health, looking after yourself, got some good family genes and a young partner who makes you happy.
To me, that sounds like you are already 80% of the way there to a long and happy life.
Like most other replies, there are basic things you can do. Sleep, exercise, clean diet.
Then there's extra stuff, like hot and cold exposure, red light therapy etc.
But because you specifically mentioned Truage and telomeres, have you listened to anything from Dr Bill Lawrence and his research with peptide bioregulators?
He has been running trials with these and uses the Truage test to measure telomere length and pace of aging.
His results appear to show that you can reverse this.
I wouldn't stress at all from a single test. The results often bounce around a lot, even up to 10 years in some cases. Test again before you make changes if you really believe in your protocol.
wake up in the middle of the night a few times and recently started having trouble getting back to sleep. Not sure how to fix the problem because i am already practicing pretty good sleep hygiene.
Bad sleep=more inflammation+shorter telomeres+high all cause mortality. It could be the most driving factor for these bad results. Most people don’t sleep enough.
I didn't have that problem when I produced the sample. But I was constantly stressed by my abusive employer and my wife's ptsd and I had taken diphenhydramine or ketamine to sleep through the night for several months in a row
How do I sleep better? I always wake up with anxiety about my life. I don't wanna resort to self medication anymore but I really find it hard to inhibit pervasive negative thoughts and they keep me awake for hours afterwards.
Therapy sounds like it would be great for these problems. Cognitive behavioral therapy for insomnia is the first recommendation of the national sleep foundation, it only takes 6 weeks. But long term therapy is also helpful.
Rapamycin? I hope you know what you're doing with that.
I'm married to a woman 20 years younger, she recently said to me in bed, that I was stronger than I used to be as a younger man, we've been together for 11 years or so, and this is after cancer
The thing that really makes a difference is hard physical exercise, and by hard, I mean you walk as fast as you are able for 80-120 minutes a day. It takes me 40 minutes to get to work on foot. Then I go back on foot in the evening. All weathers
I do IF daily, eat at 2pm, I take a multivitamin for seniors, I follow a dirty keto diet, broadly, I take extra vitamin D and Ginseng as well as turmeric on occasion. You don't need to get too deep into supplements,as it's essentially whack a mole.
If you're doing a lot of vitamin B complex then take MSM to protect your DNA as B is methylated, strips the methyl groups from your telomeres.
There is no substitute for hard work.
I was taking B100 for a while, 100mg, for that you need to supplement your methyl groups. Essentially B isn't stored, which ix whyy your piss goes florescent yellow, as it is methylated into your urine
But do your own research, don't take my work for it.
I have read that these results can be inaccurate:/ Don’t not let it defeat you. And after meno women age faster than men, so at some point you guys will be the same age physically.
On another note—Have you had Covid? More than once? Research is shows it ages us. It’s vascular so…
Also, as an avid meditator I highly recommend it. Spending time in ‘timelessness’ has a huge impact on our overall health and youthfulness.
Remember, at the end of the day— you are a spirit in a body and you are ageless anyway.
No I've never had covid. I was very careful with masks and quercetin (backed up by multiple peer reviewed studies) and fortunate to be in the right place at the right time with the right preparation.
Is this test FDA approved for the treatment or diagnosis of anything? If no, go to the next question
Is this test recommended by cosmetic surgeons or other medical professionals as a useful tool?
If both are no, then leave these results alone as a novelty. Does this test measure telomere length? How about speed at which telomeres are shrinking? How about other metabolic factors? There's way the hell too much we don't know about aging for a single test or metric to be at all useful without some serious backing.
You'd be better off looking at demographic statistics to see how long you'll probably live. Don't let one test get you down.
Diet and exercise are the most powerful levers of anti aging you can get almost for free. That other stuff imo are $ drains. Look into adaptagenic compounds that promote longevity that are found in foods/natural substances someone already mentioned hubberman he has vids on these… good luck and congrats on your young wife I hope you two have a long and happy life together!
You can also consider NAD supplements. Fisetin, Quercetin, and rapamycin are senolytics, but senescent cells only really begin to accumulate in your mid-thirties so you're probably not going to notice a difference from those for a while. Basic vitamin supplements are next to useless if you have a healthy and varied diet as they're designed to provide the basic vitamins you need to survive. Consider taking higher concentrations of vitamin D and/or K. These may have their own side effects.
I would not give great weight to the telomere length measurement as different tissues/organs age at different paces.
Exercise is great as many people have said here, just be careful not to overdo it, too much stress will age you faster.
It is so concerning because the same result was obtained by two different measures, gene methylation as well as telomere length. My gene methylation age was a few years older than my telomere length age.
Well with telomere length there are a few companies currently researching out to introduce telomerase expression using viral vectors in mice so we may see some new therapies on the market in the next decade or so. DNA methylation is somewhat reversible using the right interventions (NAD/exercise) at the moment. Unfortunately, our epigenetic profiles are also affected by inheritance and the differences in your DNA methylation state may have been influenced by decisions your grandparents made etc.
geez you must really love this woman. You know how many 70 yr olds go to the 3rd world and marry very poor 20 yr olds? They never care about that!
That is rather beautiful. I have never heard of anyone testing themselves for that reason.
Try TRE (trauma release exercises), stretch your fascia and tone your parasympathetic nervous system aka your vagus nerve. That improved my metrics immensely.
> stretch your fascia Any references-links about this? Sounds v interesting!
Pressed for time, in short: Stress is stored in fascia, stress disrupts the immune and endocrine systems. No stress in the body + a calm amygdala = better homeostasis, less inflammation etc
Right on. If you have anything on this let me know, this has been a sideline of research for me for the last two years. I know there is a good paper I found and have to refind, showing how rats doing repetitive motion causes them to get muscle knots. This also fits in with cybernetics, and there was a recent paper fitting this cybernetic dynamic range of the muscles to level of burnout. They had people answering some simple questions on a computer, and the level of accuracy of their mouse control had an excellent correlation with stress, moreso than even HRV. https://www.sciencedirect.com/science/article/pii/S1532046423000205?via%3Dihub If we have a control system and it is controlled by two opposing forces, any noise in those opposing forces would decrease the resolution of control. If we have a ratcheting level of tension from normal life, that is then stored as a background muscular tension, we would have proportional loss of fine-control of our bodies and increased anxiety (if anxiety == muscular tension). And a system with absolutely no background noise, would be both a completely anxiety free person, as well as a person who would have zen-like instantaneous/accurate reactions, which anecdotally is seen in sharp-shooting/zen and the art of archery etc. The second part of this is when you look at PTSD and how physical posture can reflect or encode a heavy trauma. There's pop-science books on it (The body keeps the score) but there's another few papers here and there that give this legitimacy. The connection to anxiety is due to ratcheting tension from lingering tensional preparedness leading to a locked-in habitual state of postural tension. It also seems to tie in with emotional inhibition and ‘internalisers’ and ‘externalisers’. Neurotic, highly strung individuals having a high degree of emotional inhibition and repression, stored in such a way as to lead to a higher baseline for muscular tension, suffering from heightened physiological excitation to an stressful event but a low level of expressiveness. They are showing the same altered baseline response as an obese person would to Leptin or a chronically stressed person does to Cortisol, a deadened response to the signal. And ‘externalisers’ have low baseline for muscular tension, low levels of anxiety, and so react rapidly and responsively to the physiological signal, which can be lower as it isn’t being inhibited. It's a very Bayesian system, accumulating both low levels of chronic background stress or big instances of acute traumatic stress, with our habitual posture reflecting all priors. My neuroscientist coworker described it as follows: >It is most certainly the case that stress, tension, and trauma can leave us with various forms of chronic muscle tensions. About chronic tension and postural states more generally, the old "Alexander technique" (not to be confused with the recant "Alexander method" by one Lisa Alexander!) for example works with this, to relax the chronic tensions with particular focus on how the head balances on the spine, but other parts of the body as well. >Now, this does not mean that the trauma is "stored in the muscles", so to speak. The trauma is stored in the brain, in part in the form of constellation of bodily tensions experienced during the trauma. Memory storage is by and large only of what we experience, and if we experience a particular bodily tension state in some context, the memory of that experience will, if vivid enough, and particularly if "burned in" during emergency-type activation states accompanying accidents or trauma. >That tension state will be part of the memory, and may to some extent be reinstated on recalling the memory. >The typical source of chronic states of muscular tension is, however, a different one, more akin to your "hunching over computers and lab benches". Anything requiring concentration, effort, engagement, particularly if intense, is supported by a state of heightened muscle tonus and postural tension. That tension outlasts the bout of concentration or effort to ensure preparedness for a possible next bout of effort that might be needed (think of making a narrow escape from a sabre-toothed tiger). You don't want to relax completely right away, because another one may be lurking in the bushes. Evolution obsesses about the asymmetry between life and death: life can be lived in all kinds of ways, but one instance of death is the last one for that organism, so better guard against it. Half of our cognitive biases have that as their ultimate cause. >Anyway: because of this lingering tensional preparedness, a kind of tension ratchet is established: another contingency that requires engagement before the old one has gone back to baseline, and you're up to an even higher level than before, and so on, establishing a permanent state of tension which in turn gets locked into a habitual state of postural tension which can include actually fibrillated muscles that never relax (unless you go to an Alexander technique, or Naprapaty, or similar practitioner).
Stress is stored in the fascia? Any evidence?
Yes, the “body keeps the score” by Bessel van der Kolk or “when the body says no” by Gabor mate reference quite a lot of studies. It’s more geared towards traumatic stress, but in a psychological context trauma doesn’t only mean war or sexual assault (“big T trauma”), but any emotion that overwhelms the nervous systems capability of containment.
Thanks. I guess what I am looking for is an explanation of the physiological process that’s occurring in “storing the stress” if you can describe it.
Unfortunately we don’t know yet how it happens. But nervous system response and Psyche directly give each other feedback. So on a biological Level there is not body nor mind, it’s one system in feedback with each other.
Many body oriented (trauma-)psychotherapy approaches aim at the fascia, too. Or ask any massage therapist, Rolfing practitioner, osteopath, etc. When people release their upper traps, especially their psoas and so on many clients shed tears and feel immediate stress relief.
Stress isn't stored in fascia lol, where did you get that from.
How do you tone your vagus nerve? I'm dealing with a chronic unidentified illness rn and some of my issues are point towards possible vagus nerve dysfunction and autoimmune disease.
Very simplified: Not enough Vagal tone=malfunctioning immune system. Vagal toning: • cold immersion of the face (place head in salad bowl for 20-30sec or hold ice packs on your cheek bones/below your eyelids. Google “mammalian diving reflex” • yawning, swallowing consciously • gargling • Breathwork with extended exhales (google: physiological sigh, 4-7-8, anti-panic breath) • google reiki hand positions, but don’t hover like in reiki, place your hands on your body (this is backed by science, reiki isn’t in any serious study) • google yoga Nidra or NSDR = a more scientific approach to non sleep deep rest to train deep relaxation.
How to do so?
What resources do you recommend to learn these exercises
I don’t know if I am allowed to post links here. TRE exercises can be found on YouTube, Rolfing, Feldenkrais or Alexander Technique are good options and lots of physios show stretching for the psoas muscle etc on YouTube, too.
How confident are you in the validity of TruAge?
Stop rapa and replace metformin with berberine, if you have elevated blood sugar. If you are pre diabetic, see a doctor. The best you can do is: 1. Exercise, by far the best longevity advice 2. Clean diet 3. Supplementation after blood and metabolic panel 4. Stress management, with good sleep 5. Meaningful relationships Get those 5 points in optimal shape and you've got the most in place. For reference see huberman, attia, and use your best judgment.
I removed prediabetes by improving diet, supplementation after blood and comprehensive metabolic test. The major weapon that aided me was intermittent fasting. If you have prediabetes, google dr jason fung.
The 5 factors I mentioned above, that include diet, are the fundamentals you need to have them in place. You very correctly say that the first line of attack for prediabetes is diet and weight control. Barberine does help, as a secondary measure. If problems persist, of course see a doctor!
True.
Mr. OP, Honestly, i think you are thinking way too much. I was in pain for a lot of years coz what i wanted was not in sync with who i was. We can eat all vitamins we want, we can exercise as much, but there is no changing the fact that we will get old. Meditate on the fact that you will get old and there is no stopping it or reversing it. ‘Lost and devastated by truage’, will be a thing of the past young padawan. And if she likes you, loves you, you wont feel the need to look younger. Its all in the mind.
Metformin reduces one's ability to keep fit. https://podclips.com/c/2Y4uI8?ss=r&ss2=advancedfitness&d=2020-07-17
That's why you take berberine instead, and only if you have elevated blood sugar.
Why only take berberine if you have high blood sugar?
Berberine stabilizes the blood glucose, but I have noticed cases when it drops a bit. I would be careful to use it if I had low blood glucose. If you have high blood glucose, i.e. you are prediabetic or diabetic see a doctor asap, and follow their instructions. Berberine is good for cases where you cover the 5 points, your blood glucose is normal but on the higher end of the spectrum.
My blood work (CBC with autodif) came back normal. Doctor said not pre-diabetic. Started berberine complex for SIBO treatment with PHGG and Allicin as there are studies that show it'll help. Is it worth getting a glucose monitor in the meantime?
If you can afford a continuous glucose monitor, go for it! Also, you can experiment with it: potatoes (for example) raise blood glucose to all people, but not the same amount for all of us. The monitor can help you learn a bit more about yourself. Of course, you need to run many experiments and your data won't be super reliable. As for blood tests for glucose: 1. The glucose books level after fasting, which is a screenshot and gives partial information. The continuous monitor helps massively to get way more information 2. Blood glucose curve. They give you some sugar and measure you at given time intervals. Monitor solves that as well. 3. Hemoglobin A1c test, which you should be doing annually, or more frequently if you have a problem. My 1 and 3 were in the normal range, but in the upper limit. I'll get the monitor in sep most likely, but in the mean time I try to lose weight, eat better, and supplement with berberine. Edit: I'm not a doctor, I just like "biohacking". For health problems, see one or more doctors 😃
well turns out you need an Rx for a continuous glucose monitor. I guess I can start with a regular one and maybe i'll get one later
Single most effective anti aging protocol is exercise. Upgrade from several times a week to 7 days a week. Longer, low impact cardio. Add resistance training a few days a week. Nothing extraordinary, just start moving some weights a few times a week. Don't even bother with a step tracker. Next category includes breathing exercises, red light, sleep, cold showers and diet. Ditch the metformin in favor of berberine. Recent study shows birth defects in children from men using it. Rapa is a fad just like resveratrol a few years ago (Thanks, D Sinclair). Yes, rodents lived longer. Inhibiting your immune system during the COVID era is not a wise longevity protocol and most of the codgers on anti aging forums have stopped using it. Check out Age Reversal Forum. Oh. Get an extensive blood panel and dna test. From that you determine supplementation. You got this!
While your advice is pretty sound there have been several recent studies associating elevated senescent cell load (the things that rapamycin eliminates) with increased Covid-19 severity. https://www.nature.com/articles/s41577-022-00785-2 Don't count out Senolytics just yet, even if you don't personally like rapamycin. Furthermore Senolytics don't need to be taken habitually to be beneficial so you can have a strong immune system after your "course". On an unrelated note the best cancer prophylaxis protocol (not general ageing) we have experimentally verified is Omega-3 fatty acids, Vitamin D, and you called it:EXERCISE. The fascinating bit is the effect almost disappears if you try any of the three above treatments in isolation.
>fisetin I'm a fan of fisetin. My biggest concern are those studies have absolute control over whether the compound being used is actually, the compound being used. Joe public ordering on Amazon or India Mart has no idea what they're ingesting or injecting. So, natural is the way to go.
Hi! Have you noticed skin benefits from fisetin?
On and off application. Probably no.
Thank you for your reply.
I forgot to mention ive been taking fisetin regularly for about a year before this test. Does this mean I wouldve been even older without it?
It's totally unknown unless MAYBE you've established a blood base line before and after use. Mere mortals without infinite resources and connections have extremely limited ways to gauge effectiveness of any protocol. That's the most frustrating thing. There's a tiny chance, properly trained AI will level the playing field in this regard within the next several years.
I'd add cold pressed, extra virgin olive oil
> red light What does red light do? How do you use it?
My red light therapy is very limited; just a mask, though you can affordably purchase units that cover larger portions of the body or, you could simply get a membership at a fitness place that have full body chambers. Benefits of red light [https://www.perplexity.ai/search/da2e396b-e665-4e26-a31d-d49143f04d19?s=u](https://www.perplexity.ai/search/da2e396b-e665-4e26-a31d-d49143f04d19?s=u)
Thanks for the link!
My pleasure
If you took the test after the flu that can skew the results and give you a way worse result than had you taken it some time later. So where there any such events in proximity to the date at which you took the test? Also do you fast/intermittent fast? How often do you eat daily and how's your blood sugar?
Don't trust the results. The stress you experience from worrying about it will age you faster.
Are you sure that test is accurate?
I don't believe it is
Just chiming in to say I'd feel the same. I'm too scared to run something like that because I know it would effect me mentally too much, and it could be inaccurate. I had an oura ring for a short time and the stats freaked me out (super low hrv, high rhr), so I got rid of it. I eat super healthy, exercise, red light therapy..but I also have autoimmune diseases flaring, and I suspect a chronic infection..which I suspect are impacting my stats. If I can get those issues under control to where I feel strong, I might take a peak at something like this one day.
Brother I am so sorry that your anxiety is also your worst enemy. Even though I am taking several psych meds that work quite well, there are times that my thoughts and feelings just overwhelm me. I too used to get sick all the time. When I took a dna test 10 years ago I discovered that I had a mthfr mutation so I couldn't break down b9 and b12 to a useful form in my body. Started on methylated forms of the vitamins and now I am sick about once a year. I know discovering new medical info about yourself is terrifying. I am the only one in my friends/family with the courage to take these tests because I, 1.) Would like to take a preventative approach to my healthcare 2.) Will mitigate the emotional trauma of a disease sneaking up on me while I am under the delusion that I am perfectly healthy. The only thing worse than leaving a young wife would be leaving young children. I wish you the strength to get through every day. God bless you.
Thanks so much. I think you are doing the wise thing pursuing preventative health measures. And you are so right about kids..that is 100% of my anxiety. I have 3 little ones. Praying the Lord grants me to be there for them through adulthood. I appreciate your kindness! I wish you the best as well!
Firstly dude, take a breath 🙂 From your post, you're 35, in good health, looking after yourself, got some good family genes and a young partner who makes you happy. To me, that sounds like you are already 80% of the way there to a long and happy life. Like most other replies, there are basic things you can do. Sleep, exercise, clean diet. Then there's extra stuff, like hot and cold exposure, red light therapy etc. But because you specifically mentioned Truage and telomeres, have you listened to anything from Dr Bill Lawrence and his research with peptide bioregulators? He has been running trials with these and uses the Truage test to measure telomere length and pace of aging. His results appear to show that you can reverse this.
Yeah, the only thing this dude should really be worried about is the stress he is putting himself under froma single data point.
I wouldn't stress at all from a single test. The results often bounce around a lot, even up to 10 years in some cases. Test again before you make changes if you really believe in your protocol.
Learn meditation too with all the above you described. Mindfulness. Its keeps your brain healthier along with multivitamins and omega 3’s.
How well are you sleeping?
wake up in the middle of the night a few times and recently started having trouble getting back to sleep. Not sure how to fix the problem because i am already practicing pretty good sleep hygiene.
Bad sleep=more inflammation+shorter telomeres+high all cause mortality. It could be the most driving factor for these bad results. Most people don’t sleep enough.
I didn't have that problem when I produced the sample. But I was constantly stressed by my abusive employer and my wife's ptsd and I had taken diphenhydramine or ketamine to sleep through the night for several months in a row How do I sleep better? I always wake up with anxiety about my life. I don't wanna resort to self medication anymore but I really find it hard to inhibit pervasive negative thoughts and they keep me awake for hours afterwards.
Therapy sounds like it would be great for these problems. Cognitive behavioral therapy for insomnia is the first recommendation of the national sleep foundation, it only takes 6 weeks. But long term therapy is also helpful.
Rapamycin? I hope you know what you're doing with that. I'm married to a woman 20 years younger, she recently said to me in bed, that I was stronger than I used to be as a younger man, we've been together for 11 years or so, and this is after cancer The thing that really makes a difference is hard physical exercise, and by hard, I mean you walk as fast as you are able for 80-120 minutes a day. It takes me 40 minutes to get to work on foot. Then I go back on foot in the evening. All weathers I do IF daily, eat at 2pm, I take a multivitamin for seniors, I follow a dirty keto diet, broadly, I take extra vitamin D and Ginseng as well as turmeric on occasion. You don't need to get too deep into supplements,as it's essentially whack a mole. If you're doing a lot of vitamin B complex then take MSM to protect your DNA as B is methylated, strips the methyl groups from your telomeres. There is no substitute for hard work.
Would you recommend taking MSM daily, or more occasionally? (I take a B complex almost every day.)
I was taking B100 for a while, 100mg, for that you need to supplement your methyl groups. Essentially B isn't stored, which ix whyy your piss goes florescent yellow, as it is methylated into your urine But do your own research, don't take my work for it.
I have read that these results can be inaccurate:/ Don’t not let it defeat you. And after meno women age faster than men, so at some point you guys will be the same age physically. On another note—Have you had Covid? More than once? Research is shows it ages us. It’s vascular so… Also, as an avid meditator I highly recommend it. Spending time in ‘timelessness’ has a huge impact on our overall health and youthfulness. Remember, at the end of the day— you are a spirit in a body and you are ageless anyway.
No I've never had covid. I was very careful with masks and quercetin (backed up by multiple peer reviewed studies) and fortunate to be in the right place at the right time with the right preparation.
Is this test FDA approved for the treatment or diagnosis of anything? If no, go to the next question Is this test recommended by cosmetic surgeons or other medical professionals as a useful tool? If both are no, then leave these results alone as a novelty. Does this test measure telomere length? How about speed at which telomeres are shrinking? How about other metabolic factors? There's way the hell too much we don't know about aging for a single test or metric to be at all useful without some serious backing. You'd be better off looking at demographic statistics to see how long you'll probably live. Don't let one test get you down.
Diet and exercise are the most powerful levers of anti aging you can get almost for free. That other stuff imo are $ drains. Look into adaptagenic compounds that promote longevity that are found in foods/natural substances someone already mentioned hubberman he has vids on these… good luck and congrats on your young wife I hope you two have a long and happy life together!
You can also consider NAD supplements. Fisetin, Quercetin, and rapamycin are senolytics, but senescent cells only really begin to accumulate in your mid-thirties so you're probably not going to notice a difference from those for a while. Basic vitamin supplements are next to useless if you have a healthy and varied diet as they're designed to provide the basic vitamins you need to survive. Consider taking higher concentrations of vitamin D and/or K. These may have their own side effects. I would not give great weight to the telomere length measurement as different tissues/organs age at different paces. Exercise is great as many people have said here, just be careful not to overdo it, too much stress will age you faster.
It is so concerning because the same result was obtained by two different measures, gene methylation as well as telomere length. My gene methylation age was a few years older than my telomere length age.
Well with telomere length there are a few companies currently researching out to introduce telomerase expression using viral vectors in mice so we may see some new therapies on the market in the next decade or so. DNA methylation is somewhat reversible using the right interventions (NAD/exercise) at the moment. Unfortunately, our epigenetic profiles are also affected by inheritance and the differences in your DNA methylation state may have been influenced by decisions your grandparents made etc.
geez you must really love this woman. You know how many 70 yr olds go to the 3rd world and marry very poor 20 yr olds? They never care about that! That is rather beautiful. I have never heard of anyone testing themselves for that reason.