Microneedling is crazily effective for skin aging

The small needles cause microtrauma, triggering collagen synthesis and skin repair - up to 400% increase in collagen synthesis

Full video: youtu.be/n7xjmLa7TR4

Paper: mdpi.com/1660-4601/19/1… In this study, microneedling + topical vitamin A and C resulted in 658% higher epidermal thickness compared to no treatment

Study: pubmed.ncbi.nlm.nih.gov/24513133/

Chromium is the mineral you didn't know you need more of:

- lower blood sugar and Hba1c
- lower cholesterol
- better insulin sensitivity
- better body composition

Deficient chromium can promote insulin resistance and dyslipidemia

Here's how to get your chromium (THREAD⬇️⬇️) In 1959, a novel protein was discovered in Brewer’s yeast that was termed ‘glucose tolerance factor’ (GTF)

GTF's main component was identified to be trivalent chromium

GTF enhances insulin action, thus lowering blood sugar. Chromium is needed for insulin to bind to the cell

Alpha-Ketoglutarate (AKG) is a key metabolite in producing energy

AKG has been seen to extend lifespan and healthspan in mice (PMID: 32877690)

Here's what you need to know about AKG⬇️⬇️ AKG is involved in the metabolism, specifically the Krebs cycle that generates energy (PMID: 32877686)

AKG levels decline with age and AKG regulates certain hallmarks of aging, such as mitochondrial function, genomic stability, and stem cell pluripotency (PMID: 36934991)

NAD depletion promotes many age-related diseases

Aging is a common reason for declining NAD levels, but it's not the root cause

Here's a thread on the things that deplete your NAD pool⬇️⬇️

PMID: 33609766 CD38 is the main consumer of NAD and the primary reason NAD declines with age

CD38 is a glycoprotein that rises during inflammation

CD38 levels increase 2-3-fold during aging, which is paralleled by a decrease in NAD

PMID: 27304511

Glutathione is called the body's master antioxidant:
- protects against oxidative stress
- has anti-inflammatory effects
- supports liver detoxification

Deficient glutathione underlies the oxidative stress in aging

Here's how to make enough glutathione⬇️⬇️

PMID: 34439468 Glutathione is made of primarily glutamine, cysteine, and glycine, which are amino acids

Glutathione synthesis is rate-limited by glycine (PMID: 29559876)

Taking N-acetylcysteine (NAC) and glycine has been shown to increase glutathione levels (PMID: 17602868; PMID: 21795440)

Sauna use is one of the oldest biohacks that can promote your longevity:

- 63% lower risk of sudden cardiac death
- 63% reduced heart disease mortality
- 46% lower risk of hypertension
- 40% reduced all-cause mortality

And much more (THREAD) Sauna use has many preventive effects on cardiovascular disease, hypertension, diabetes, neurodegeneration, and other chronic diseases (Patrick et al 2021)

Sauna mimics a lot of the benefits of exercise through hyperthermia and heat shock proteins

There's a proverb that you only have a certain amount of heartbeats in your life

Low resting heart rate (RHR) and high heart rate variability (HRV) is a good sign of good heart health and fitness

Low RHR and high HRV also linked to lower risk of all-cause mortality (THREAD⬇️) A meta-analysis that included 1,2 million people found that

- compared to 45 beats/min, every 10 beats/min increment was linked to a 9% higher risk of all-cause mortality and 8% for cardiovascular mortality

PMID: 26598376

Glycine has many cardioprotective effects:

- increased antioxidant defense through glutathione
- reduction in inflammation and oxidative stress
- lowering of blood pressure
- lowering of blood sugar
- lowering of homocysteine
- reduction in platelet aggregation

PMID: 23615880 Glutathione is the master antioxidant that protects the body against oxidative stress and inflammation

Low glutathione levels contribute to aging and age-related diseases (PMID: 21795440)

Glutathione synthesis is rate-limited by glycine (PMID: 29559876)

Glycine is not only key for collagen synthesis and longevity but it can also help you to sleep and relax

Glycine increases GABA signaling, which is the inhibitory neurotransmitter, thus helping with stress and sleep

Glycine also has neuroprotective effects on the brain As a neurotransmitter, glycine has two major roles:

1) In the spinal cord and brainstem, it potentiates GABA signaling

2) In the central nervous system, glycine is a co-agonist with L-glutamate at N-methyl-D-aspartate receptors (NMDARs)

PMID: 28828606; 27807405; 27791085

BPC157 is called 'the Wolverine peptide' because it has benefits for:
- joint recovery
- gut health
- inflammation
- wound healing
- liver lesions
- central nervous system function

Here's a breakdown of the available research on BPC157⬇️⬇️ BPC 157 is a 15 amino acid fragment (Gly-Glu-Pro-Pro-Pro-Gly-Lys-Pro-Ala-Asp-Asp-Ala-Gly-Leu-Val)

BPC157 is not found in nature in that form, but it's derived from another protein in stomach acid called body protection compound (BPC)

Cooling down your body during exercise can increase your work volume by 40-144%

One of the limiting factors to performance is rising body temperature

Precooling or intra-workout cooling reduces body temp and postpones bonking because of overheating We are now learning that muscle fatigue may in part be due to the rise in temperature of the muscle itself (PMID: 22076097)

Cooling down the particular muscle group that's being exercised has been seen to increase endurance and power in the muscle (DOI: 10.1089/dst.2012.0004)

Boron is the superhero mineral you're not getting enough of:

- helps bone mineralization
- improves vitamin D
- improves testosterone/estrogen status
- increases antioxidant defense
- reduces inflammation
- reduces calcium/magnesium loss Boron is a trace element that is found in nature bound to oxygen and sodium

Boron is found in many foods, especially plants, as it's a structural component of plant cell walls, providing cell wall rigidity.

Prehydrating with salt before exercise is the best pre-workout you could ever have

It is able to increase your performance by 10-20x more than any other supplement⬇️⬇️ One of the limiting factors for physical performance is high core temperature - as you start exercising your core temperature starts increasing - and you bonk when it gets too high

As core temperature rises, blood flow shifts to the skin and reduces blood flow to the muscles

Hyaluronic acid is a gooey substance in the extracellular matrix that maintains lubrication and water

It begins to decline at age 25 and a 75-year-old has only 1/4th of someone who's 19

Oral hyaluronic acid supplementation has been seen to reduce wrinkles and dryness In a 2021 randomized controlled trial, they found that 120 mg/day of HA for 12 weeks improved skin condition and decreased wrinkles in 40 healthy Asian people between the ages of 35 and 64

pmc.ncbi.nlm.nih.gov/articles/PMC83…

Minerals are the root of your health - they’re needed to carry out virtually every process in the body

Water is a more bioavailable mineral source because it is dissolved and charged in the liquid, rather than bound to food particles.

Check out this thread about mineral waters There are 22 different minerals that make up ~5% of our body weight

17 of them are considered essential (7 macro minerals and 10 trace minerals)

5 are possibly essential minerals but some of them like boron are absolute superstars when it comes to hormone and bone optimization

Glycine has a lot of benefits for longevity

1. Mimics methionine restriction
2. Increases autophagy and glutathione
4. Collagen synthesis
5. Inhibits advanced glycation end-products (AGEs)
6. Lowers blood sugar
7. Promotes good sleep quality

* Taking collagen is not enough Glycine is considered a non-essential amino acid because the body can synthesize it

The body can make only 3 grams of glycine a day, which is far from what's considered optimal for collagen turnover or other vital functions like glutathione, creatine, and heme synthesis

NAD is considered a longevity molecule

It decreases with age and low levels of NAD accelerate the hallmarks of aging

But most people go about raising NAD levels the wrong way

Here's a thread about how to maximize your natural NAD production and minimize its loss⬇️⬇️ First, what is NAD

NAD or Nicotinamide Adenine Dinucleotide is a co-enzyme that’s found in all living cells

You need NAD for:
- energy production
- metabolic processes
- mitochondrial function
- antioxidant defense
- DNA repair
- circadian rhythm

PMID: 26118927

Did a comprehensive blood test with 183 biomarkers

I don't take any pharmaceuticals and only a handful of supplements

Here's an overview of the most important markers: Glucose markers

Collagen is the most abundant protein in your body, making up around 30% of your total body protein

Making up your hair, nails, skin, bones, ligaments, blood vessels, other organs - It's the glue that holds you together

Here's a thread about what you need to make collagen⬇️ In fact, up to 70% of your skin is made of collagen

Unfortunately, Starting at the age of 20, you lose ~10% of your skin’s collagen content every decade

The soleus muscle underneath the calves is called the second heart because it helps with blood circulation back up to the heart

A 2022 study also found that stimulating the soleus can have significant benefits on your glucose metabolism⬇️⬇️ Blood flow from the feet back up is difficult because it has to fight against gravity

The soleus muscle helps to return deoxygenated blood back to the heart and prevent it from pooling up in the legs

That's one of the reason why sitting or standing for too long can be harmful

Very interesting how COVID last year affected my telomere length

First test in May I was in the 99.63th percentile

Second test in September (1 month after COVID) I was in the 38.75th percentile

Third test in October (2 months after COVID) I was in the 45.59th percentile



The same pattern was with my DunedinPACE tests:

First test 0.62
Second test 0.69
Third test 0.65

And a recent paper also showed that COVID accelerates biological aging at least in the short-term

frontiersin.org/journals/immun…