Supplements That Lower Biological Age, How to Track Zone 2 Cardio, and More - Q&A

Summary

This Q&A episode covers whether any supplements can reverse aging. The host argues there's no evidence for literal age reversal to become younger, but some supplements may improve biomarkers and reduce functional age-related decline. He discusses research on supplements like growth hormone, DHEA, metformin, creatine, calcium alpha-ketoglutarate, and glycine with NAC for impacts on muscle strength, cognition, immunity, etc. He emphasizes tailoring supplementation to individuals' needs based on age, fitness level, etc. for optimal effects.

Takeaways

• 😀 Evidence still lacking for literal age reversal but supplements can improve age-related functional decline
• 👍 Targeting a specific organ (e.g. thymus) is a promising anti-aging approach
• 💪 Creatine reverses aspects of aging by improving physical and mental performance
• 🔬 Calcium alpha-ketoglutarate reduced biological age in one study but more research needed
• 🧠 Glycine + NAC combo shown to reverse hallmarks of aging like cognition and muscle strength
• 🐟 Smaller fish like sardines have less heavy metals than large fish like tuna
• 🥗 Eat vegetables and protein first before carbs for better blood sugar control
• ⏱️ Spread out protein intake throughout the day for muscle growth (older adults)
• 😴 Walk after big dinners to aid digestion and sleep quality
• 🏋️‍♂️ 0.7-0.8 grams of protein per pound maximizes muscle growth benefits

Q & A

What evidence is there that supplements can reverse aging?

There is currently no solid evidence showing that supplements can literally reverse aging and make someone younger. However, some supplements may help improve certain biomarkers of aging and reduce age-related decline in areas like cognition, immune function, muscle strength, etc.

What supplements were used in the study to regenerate the thymus?

The study used a combination of low-dose human growth hormone, dehydroepiandrosterone (DHEA), and vitamin D3 to try to regenerate the thymus.

How might creatine supplementation help with aspects of aging?

Creatine has been shown to have cognitive benefits and improve mental performance with age. It may also help with strength, muscle mass, bone density, glucose tolerance, and sleep - all of which tend to decline with aging.

What ingredients are in David Sinclair's anti-aging supplement blend?

The ingredients are: calcium alpha-ketoglutarate, quercetin, trans-resveratrol, fisetin, and spermidine.

What are some of the best dietary sources of spermidine?

Some excellent dietary sources of spermidine include: wheat germ, wheat bran, cheese, mushrooms, and chlorella.

What amino acids make up collagen?

The three main amino acids that make up collagen are glycine, proline, and hydroxyproline. Collagen is about 30% glycine content.

Is lysine supplementation needed along with glycine?

No, lysine supplementation is likely not necessary. Lysine is not part of collagen and you likely obtain enough from dietary protein sources already.

What heart rate zone corresponds to zone 2 cardio?

Zone 2 cardio is about 60-70% of your maximum heart rate. This is considered low-moderate intensity exercise.

How can you track your zone 2 training?

Using a heart rate monitor like the Polar H10 chest strap allows you to accurately track heart rate zones during zone 2 cardio.

How much protein does the author eat per day?

He eats 130-150 grams of protein per day, which works out to 0.7-0.8 grams per pound of body weight.