Attempting To Further Reduce Biological Age: Reducing Glucose (Without Messing Up Other Biomarkers)
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- Опубліковано 8 лип 2024
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A pleasure to see a thoughtful post about aging that isn't selling something.
This video was very informative. Thank you. Glucose is so key to health and longevity, it always amazes me how little the general public know about this subject.
watching this video make a net positive change in knowledge
Excellent, thank you Micheal, will watch tomorrow!!
Great video Mike! Thanks for sharing - looking forward to see what would be the effect of your next interventions in your case 🙏💪💪
Cool look forward to next test to see if that has a positive correlation.
Love the content. Thank you Michael.
Thanks Gerald Rivet!
This is fun! 🙂
Looking forward to this topic. Playing around with Levine’s phenoage-model it sure looked like hba1c had a significant impact, and it made me motivated to work towards lowering that parameter.
HbA1c isn't a component of Levine's test...
If you are serious about HBA1C lowering, you could attack the problem directly at its source with a glucose monitor.. RBC lifespan varies in people and is only inferring average glucose. Some advantages in knowing which foods in particular spike your glucose as this could be attributed to many factors including your specific gut microbiome
@@rapamune thanks, currently I am on a low carb, high protein lifestyle, the continous glucose monitor looks sweet, but still too pricey for me. If and when it comes down in price, I will be very interrested.
From 2019 to May this year I got hba1c from 6.3 to 5.8. Hoping to be a bit lower next time…
Excellent work!
I'd hesitate to use correlations from a barbell-shaped distribution like glucose vs. B12 for decision-making. Taking no B12 or 1000 mcg daily or 1000 mcg every other day yields a non-continuous distribution with a suspect standard deviation.
Continuous distributions like homocysteine vs. omega 6 are better founded.
Hey Paul, I appreciate that insight, but that's the plan, for now. We'll know if it works (or not) within the next few blood tests.
Intersting analysis, especially on O6. Have you explored alternative methods of lowering the glucose ex. changes in the training regime (more cardio against other types of training), intermittent fasting?
My exercise approach is consistent in terms of sets, reps, days/week from week-to-week. I can't train more than I do, as there's a balance between overtraining and rest with optimal cardiovascular-health related metrics (RHR, HRV), which I show every day on Patreon (www.patreon.com/MichaelLustgartenPhD).
I eat close to a TRF approach, eating almost all of my food < 3PM, which is ~6.5h before sleep.
I am consistently impressed by your work and level of detail, I love following your journey! So what will you be reducing to lower omega 6, nuts? Also metformin reduces blood sugar and causes Vit b12 deficiency. maybe you are onto something bigger here.
Cool, thanks Tyler. Yep, less nuts-walnuts and pecans are where I get most of my omega-6 (also cashews, almonds, but much less). For the 18-day period since the last blood test, I'm averaging 7.7g of omega-6, which based on the data in the video, would put me at ~8 for homocysteine (if correlation = causation).
I want supplements to be a last resort, trying everything via diet 1st. But, even with metformin, I'd use the same approach-lots of blood testing to see if the net effect is beneficial or not.
Hello Dr, please make a video on lecithin and its effects on life span and nerve regeneration
Is there lifespan data for lecithin?
Interesting. I found your page today. I can t believe you are recording so much info about your diet and your health. Wouldn t it be easier to cut down on carbs to reduce glucose?? Would you consider metformin as an anti age and glucose reducer supplement??
If I was eating simple carbs, like cookies, cakes, etc, then definitely yes. However, I eat that stuff rarely (once every 2 months or less), and in my data, a higher carb intake is correlated with lower glucose. I'll post that data to the community tab later today.
For changes in BG below 100mg/dl I would look at sleep and stress the night/day before the blood draw. They impact BG especially in the morning, overlapping with the dawn effect. I guess you track sleep so maybe have a look there too. Also, training could be another one, increasing stress.
I've tracked sleep and stress (HRV) for 3+ years, and while they can both affect biomarkers, I take a complete rest day, and have almost always gotten good sleep before blood testing. My training intensity/duration/frequency is consistent from week-to-week, year-to-year, so that's likely not involved.
@@conqueragingordietrying1797 For tracking BG I think you're better off getting a glucose meter for home testing. You can get a better picture by testing more often and see if you get any variation.
@@tonipieleanu Hey Tom, I've already done that, and from my experience, the finger-stick meters are unreliable. Also, the goal is to optimize glucose and everything else (biomarkers) simultaneously, so even with a reliable meter, I wouldn't know about the rest.
Is periodic multi-day CR/Fasting/FMD on your plan? Wish the "big gun" will produce the most net positive.
Do you also test your hormone levels including testosterone? Would be interested to see those values in relation to your diet.
Not in a long time-first I want to optimize the basics (multiple organ systems) before delving into hormones.
Thank you Michael. Most informative as are all your videos. I am 67 with a BMI of 30, but I have found that alternate day on fast mimicking diet helps to keep my glucose level down around 5.1mmol/L (~92mg/dL). It seems to reset my glucose level compared to when I don't do alternate day fast mimicking diet. Have you experimented with this? If so it would be interesting to hear what your results were.
Thanks Tickbird Trader. I've tried the FMD, it's brutal for me in terms of limiting eating on off-days. Eating a bit under my body weight maintenance every day, with minimal calorie variation (not too high, not too low) is best for all aspects of my health (physical, emotional, cognitive, etc.).
Yes I agree that it is a bit brutal. But after much experimentation, I have found that it is the only way for me to loose weight. My BMI was up around 35 five years ago. Living off of my glycogen stores for 36 hours isn't too bad. But going a second day is next to impossible as the body hasn't really started creating ketone bodies. Again thanks for running your channel as it is very informative.
Dr, do you know why Glucose was chosen over Ha1c in Levine's calculator? I would expect Glucose to be more volatile.
Levine's calculator, just like aging.ai used an unbiased statistical approach-biomarkers that best predicted chronological age were included. They weren't selected beforehand, in contrast. That said, it's likely there wasn't as much HbA1c data when compared with glucose.
Love your videos and this helps me. I always wondered how many nuts to eat since they are my only source of o6 as well. I did the NAC/glycine thing for a couple months before my last set of blood tests and my homocysteine dropped to 5. It's been up around 8. That is the only thing I can figure out that caused it. I am doing the NAC/glycine thing in a small way now instead of a big way partly because I don't want PAH and partly because it's expensive and hard. I'm wondering if you can figure out how homocysteine figured in here. Thanks
I can't say for sure, but I'd recommend carefully tracking your diet, homocysteine (and other biomarkers) to more accurately determine what's impacting it.
How much NAC/glycine are you doing each day? I find glycine inexpensive and easy to supplement as a powder. NAC costs more and there are supposed to be other downsides if you take too much.
@@davidjsutherland Hey David, 0 NAC for now, ~4g of glycine/d, but that's likely an underestimate because cronometer doesn't have amino acid data for all foods. I'm open to the NAC+glycine stack, but only when my biomarkers aren't responsive to other interventions (i.e. diet).
Have your macro ratios changed and what are they presently? Do you think you will adjust these?
Also do you or have you changed your timings of calories or compressed your fasting window?
My most recent macros are 42%-41%-17% for fat, carbs, and protein-see this video (ua-cam.com/video/hvKogCUOqyA/v-deo.html).
I've been purposefully making many changes to my diet over the past 6y (since I've tracked it every day). By looking at the correlations for diet with the biomarkers, I can start to see what may be optimal, which is part of the approach outlined in the video for glucose.
Great video Michael. In another comment you reference having worn a CGM. When you did, what did you notice in terms of glycemic variability and spikes in your blood sugar? I’ve worn CGMs for 7 or 8 months over the last couple of years and for me, like many others, the data was really clear: When I eat carb-heavy meals, I get higher glycemic variability.
I’m not 100% sure that higher glycemic variability leads to higher fasting blood glucose levels but I’m like 99% and it’s also possible that glycemic variability may be even a more important biomarker for acceleration of aging but we just don’t have the studies because CGMs are a relatively recent invention.
Net net, if I had to guess this comes down to being a “carbs thing”. Would love to see your CGM data if you’d be willing to share (or crowd fund you another CGM so we could all see! :))
Thanks Jon. When I wore the CGM, I didn't have any big glucose spikes-the worst was ~130, and for most of the time, I didn't top 120. That's on a whole-food diet, though, I didn't include any junk to compare.
@@conqueragingordietrying1797 Very similar here (for similar reasons). However, I found that when I went lower-carb my glycemic variability was almost nil. This might get into the territory of not wanting to optimize one variable at the expense of others but it seems like a low to very low carb diet which would keep glycemic spikes very minimal (I had days where my max glucose would be in the 100-105 range) would likely bring fasting glucose down further.
@@MrJonbischke Interestingly, in my data, higher total carbs (and fructose) are significantly correlated with lower glucose, but I haven't increased their intake because they're also correlated with other biomarkers going in the wrong direction (HDL, RDW, RBCs). Note that's not carbs from breads, cookies, etc, which is a 1x/2 months (or less) treat.
@@conqueragingordietrying1797 I caught that in the video but are you saying that when you wore a CGM that you had less glycemic variability with higher carbs / fructose? I guess it's possible that a certain diet would yield higher glycemic variability and yet lower fasting glucose but that seems very counterintuitive to me. Will be interested to keep following as you learn more and thanks again for sharing!
@@MrJonbischke It's important to delineate that not all carbs are the same. Conventionally, when people say to cut carbs, they're talking about processed junk food, which doesn't apply here because I eat that stuff once every 2 months (or less). When I wore the CGM, despite eating every few hours from 5AM - 2PM, I never saw spikes > 130, regardless of the food (carrots, bananas, berries, bell peppers, etc).
When you are showing the increase in fasting glucose levels to increased fat intake, how are you controlling for total calories? If you are controlling for total caloric intake, what are you eating more of instead?
In my next glucose analysis video, I'll include the correlations for all the macronutrients, not just for fat. A full diet breakdown that corresponds to my latest blood test is in this video:
ua-cam.com/video/ue-mzz1bm3E/v-deo.html
do you do any of the other lifestyle changes which reduce glucose like exercise and time restricted eating?
Those are already constants in my approach, but the easiest variable to change is diet.
See my other post. There are certainly other natural substances besides the ones that I mentioned that are correlated with lower blood glucose.
@@Finnfreya1 I usually stop eating the majority of my intake before 3PM, with minor calories (< 100) after that. That's a 6-7hr window before bed. If I eat/drink too much after 3PM, I wake up frequently at nighttime, which isn't good for sleep quality or quantity.
Assuming normal kidney function, low-moderate protein intake can be more accurately assessed by blood testing for BUN. If its around 5 mg/dL, then you're likely on a low-protein diet. 5 - 10, low-moderate protein intake.
You can try increasing your B6 intake. As far as I know, B6 can help in removing homocysteine by converting it to cysteine (if I remember it correctly)
Hi likhin m, you might have missed it-in a previous video, B6 is not significantly correlated with homocysteine:
ua-cam.com/video/MOCQa1epzlg/v-deo.html
@@conqueragingordietrying1797 I havent watched that video. Will watch it. I was saying from pure theoretical perspective. From what I know about methylisation cycle. I havent looked for any study proving that point. Thanks for the info.
Hi Michael, recently, I switched from more or less the standard American diet, to a healthy pescatarian diet, zero processed foods, loads of fibre, vegetables, avocados, olive oil, legumes, etc, weighing all of the foods and writing them down like you. As a result, certain biomarkers improved significantly (like cholesterol) but fasting glucose dropped from ~85 mg/dl to ~65mg/dl, which is not optimal for all cause mortality according to the data you provided. Curiously, the PhenoAge calculator indicates that my glucose value is too low, but it paradoxically gives an increased risk of death when I increase it. Would you advise me to try to increase my fasting glucose? That seems somewhat weird to me, as usually the opposite is strived for. Could it perhaps be that some of the people in the study you presented have other diseases resulting in hypoglycemia, and the data might thus not be relevant for naturally achieved low fasting glucose caused by, for example, high fiber consumption?
Hi Marian, glucose has some variability-is your glucose consistently < 80? I'd like to see what values you get over the next few tests.
@@conqueragingordietrying1797 Thanks for your response. I have only tested once since I started this diet roughly two months ago. I will test again soon, we will see. I am also considering a CGM.
@@marianpalko2531 Sounds good. I've used a CGM in the past, it provides useful data.
a1c measurement is a better marker than fasting glucose. You should chart the 3 macros out together and find out more carbs raise glucose way more than fat intake
Hey @bosman6456, recent data for HbA1c is in this video:
ua-cam.com/video/vzWc00nn3yA/v-deo.html
Could it be that you have a high methinein diet. Fish has the highest amount of the amino acid and I have heard this is corlated with higher blood sugar levels.
Compared to a vegan, yes. But based on the blood biomarkers in my what’s optimal for protein intake video, around 96g of protein, with however much methionine, may be optimal for me.
Thank you Michael for your great work. It seems to me that the most direct factor that influences glucose is carb intake. Would you consider reducing your carb intake? I understand that if you reduce carbs and keep everything else constant, it will result in a reduction in total calories. If you want to keep your calories constant, then you can up your fat intake to offset the reduction. Either approach could work. Also, assuming that you do your fasting glucose test in the morning, what you eat at night and how much and what time at night will influence your glucose reading the next morning. The body is less insulin sensitive at night, so eating later at night will result in a higher glucose reading the next morning.
Just as an anecdote, my glucose was 90 in January (age 44). My previous readings were all in the 80s. I didn’t like the fact that it went up to 90, so I decided to do something about it. I cut carbs a bit (I eat an omnivore diet) and I added a daily 30-40 min walk after dinner (I already do weight training and cardio regularly). My glucose came down to 84 in June (age 45). Walk/exercise after a meal is very effective at bringing down glucose.
You could also try a continuous glucose monitor (e.g. Nutrisense) to see which foods increase your glucose levels.
Hey Just Saying, cutting carbs = higher fat. As shown in the video, a higher fat intake is correlated with higher blood glucose (in my data).
Hi Michael, yes, to keep calorie constant, fat needs to be increased to offset the carb reduction. However, if you don’t mind getting a bit leaner, then cutting some carbs and keep fat constant might work.
@@justsaying7065 I'm already doing that, and as I show in the video, a higher fat intake is correlated with higher glucose. So that approach doesn't seem to work for me.
Hi Michael, what I’m saying is that keep your fat intake the same, if you’re happy with your fat intake, and just cut carbs. You’ll lose some weight from eating less carbs though.
@@justsaying7065 Easier said than done-I'm already in a mild calorie deficit (~100 calories/d, and cutting my intake further will not satiate me...
Hi Michael, wouldn't it makes more sense when judging how many biomarkers were going the right direction vs the wrong direction to use little bit more nuance?
For example you can take the correlation as a weighting factor and calculate the net result that way, because if you just count them this way it's just so inaccurate especially with so little count of variables that you might get it wrong every other time. Basically for example you may have 3 positives and 2 negatives but if the positives are only slight less significant (in terms of effect 'r') in average you may get it wrong. So the weighting would give these kind of judgements far higher accuracy.
Hey drednac, that's a recent common criticism. The issue that I have with weighing is that I may misinterpret a given biomarker's actual value, which could be a problem in terms of optimizing health. Alternatively, a goal is to optimize all of the big picture biomarkers towards youth and reduced all-cause mortality risk, without placing preference for one above the other. But, I've learned that there's more to the story than that, especially when using biomarker v biomarker analysis. I think this is a great topic to discuss, so we'll likely cover it in another AMA live stream.
@@conqueragingordietrying1797 Well you will never be perfect, but maybe you can be little bit better. I would say possible error margin is probably higher without weighting , but that's up to you. Looking forward for next video.
Did you try creatine? It could lower homocysteine, too.
Not yet. As mentioned in the video, the data suggests that I can limit homocysteine without any supplements.
Curious why you haven’t looked at data from a CGM? I had some interesting insights. My glucose is typically in the 85-90 range except from 6am-8am when it jumps to 105. I suspect cortisol is to blame. Also found which foods can get me over 100 after meals.
Hey Paul, I have used a CGM, which worked great for a few days before I bumped into a wall. Nonetheless, what optimizes glucose doesn't inform me about how it affects the other biomarkers, and I'm interested in simultaneous optimization, not 1 at a time.
@@conqueragingordietrying1797 yes, I understand that. However, sampling (almost) continuously vs quarterly can provide different insights into possibly sampling error as well as what other metrics are influencing your data. For example, in my case I found out that I was getting blood draws at 7:30 am before work and doc was worried I was pre-deabetic. Waiting until 10 am to take a sample and now my readings are under 90. I also found I can influence my readings by sleep and diet in the previous 24 hours.
What ru generally eating to get your CRP that low?
I'll likely have an update for CRP video in the next few weeks-turmeric and total intake of nuts+seeds are significantly correlated with lower CRP in my data. Whether they're actually causing relatively lower CRP is debatable, though.
@@conqueragingordietrying1797 thx!
I always thought carbs and sugar would be the issue with blood sugar. Hmmm
That may be true for most people eating an average diet. But, within a whole food diet, what's optimal? It's likely different for everyone.
Sorry, I got very confused. Your chart says and shows correlation with higher b12 = lower homocysteine but then go on to say removing b12 supplementation lowered homocysteine. Can you clarify this?
Hey Andrew, I know that I showed higher b12 is correlated with lower homocysteine, but can you give me a time stamp in the video where I said removing b12 supplementation lowered homocysteine?
Hi. Right at 8:22 you mention b12 supplementation positively affects 4 bio markers including homocysteine.
@@andrewg6372 Ah, got it, thanks. While B12 is indeed significantly correlated with lower homocysteine in my data, it's also significantly correlated with a lot of other biomarkers going in the wrong direction. So at 8:22, I mention that if I take B12 out, I'd expect homocysteine to increase, but other biomarkers may improve. In contrast, I didn't say that removing B12 lowered homocysteine.
btw. this is my most recent video on homocysteine, which doesn't include B12:
ua-cam.com/video/OL0G21Gkh0I/v-deo.html
Higher glucose was correlated with higher total fat intake. Why not cut your "total" fat consumption? You seemed to have gotten sidetracked on the components of total fat.
Hey Steve, it could indeed be total fat, rather than any of its component parts. That's also on the list for a potential next approach, assuming that the B12+Omega 6 plan doesn't work.
Was it nuts that increased Omega 6? What was your main source of Omega 6? Didn't catch. Might be the change I need to make! I can go nuts on nuts... Thank you for bringing this to our attention
Hey Pamela, walnuts and pecans are where I get most of my Omega-6. But, note that I'll limit O6 intake to try to keep homocysteine low while removing B12, which was significantly correlated with glucose.
@@conqueragingordietrying1797 I see...yup. I think this might be effecting me too. I will limit too. I knew i overdid, but seeing the numbers and correlation will help me correct!
it seems like 6g of omega 6 is extremely high. there is research by Fu 1996 that shows pufas promote glycation at a rate 20x glucose.
Your comment made me analyse my wheatgerm oil serving again. One Tablespoon is 8 g of PUFA, but also impressive benefits.
Dr, I have a proposal for your Glucose issue - Metformin! Why not try it and measure the impact? It should also activate AMPK and helps fight aging. Disclaimer: please always advice with your doctor. This is not a medical advice.
Ha, I'm definitely not gonna try to take the easy way out with metformin, at least not yet, especially considering this recent paper:
onlinelibrary.wiley.com/doi/10.1002/jcsm.12833
@@conqueragingordietrying1797 OK, what about replacing the low-fat yogurt with Edamame/tofu? I would expect it lower your Glucose and LDL. You may consider trying it.
@@ok373737 There's no correlative evidence in my data that the low-fat yogurt is a net-negative, in fact the opposite: out of 26 biomarkers, it's significantly correlated with lower ALT, with none going in the wrong direction (up to 18 blood tests for each biomarker since 2018).
Is there a reason you are counting positive/negative correlation instead of taking the sensitivity of the phenotypic age to these changes? Your regressions give you a prediction for the values of the bio markers under the intervention. You can simply enter the predicted bio marker values into the formula to get the estimated phenotypic age. This will account for the varying strengths of the effects in the phenotypic age formula.
I'm not sure that's a better approach, but the beauty of doing these n=1 experiments is that by taking out B12 and limiting O6, the data will tell the story over the next few blood tests.
@@conqueragingordietrying1797 not a better approach, but another approach. Using the phenotypic age sensitivity is another way to evaluate potential interventions in your experiment that takes both the phenotypic age weights and the bio marker regression coefficients into account. It would complement the approach you currently take and may provide some additional insights.
@@christopherbrand5360 Do you mean to investigate correlations with B12, or O6 with the overall phenotypic age score?
@@conqueragingordietrying1797 I can send you an Email with the details. I love what you are doing and really appreciate the way you share your sources and methods!
@@conqueragingordietrying1797 honestly i can't understund how you use the word correlated with maybe . So with that in mind i believe it ' s complicate to believe all this stuff.
You do an amazing job! But my remark is that you don't acknowlegde the androgenic aspect of man's life and it's markers (eg. tT, fT). It is of course negatively correlated with longevity, but it shows that you are fully who you should be, even if living a bit shorter.
Thanks Lukasz. I've measured testosterone in the past, (my levels are ok in terms of longevity), but I'm more focused on DHEA-S as a marker of androgenic decline. For example, see this video:
ua-cam.com/video/vKSNxpxUBF8/v-deo.html
36 grams of saturated fat seems high. Have you consider just lowering over all amount, rather than eliminating items from your diet?
A higher sat fat intake from coconut butter, for example, is correlated with higher HDL, which is going in the right direction for me, so I'm not keen on reducing it. I prefer greater specificity than just limiting all sat fat. Along the line of your question, it could indeed be the total fat intake from MUFA, O3, O6, sat fat that is contributing to higher glucose, rather than simply replacing the FF yogurt with LF. For now, I'm going to keep the sat fat intake relatively high (its net effect on my biomarkers is neutral:6 significantly going in the right direction, 6 in the wrong direction), and go after the B12-O6 story, and we'll see how it affects the biomarkers over the next few tests.
@@conqueragingordietrying1797 I don't think HDL matters that much if LDL is low.
@@erastvandoren I've has HDL as low as 28, which is not close to optimal based on the published literature. Also, the strongest correlation with lower hs-CRP is higher HDL in my data. So I disagree, getting to ~50 or more for HDL is important, at least for me.
@@conqueragingordietrying1797 My lowest CRP coincided with pretty low HDL of 41 and very low fat intake.
@@erastvandoren Unfortunately for me, it's the opposite in my data-low HDL, high CRP, which is the worst possible outcome for cardiovascular health.
Update on this, Doc?
Hey K J, average glucose in 2022 is currently 88.3 (n=5), which is significantly lower than the previous 15 tests (93.9 mg/dL, p=0.003)
Excellent news! What do you contribute this to? Lower b12? Lower O6?
@@KJ-um1gq Definitely not lower B12-more on that in tomorrow's video, but less total fat and protein are the most likely culprits based on their correlations with glucose.
maybe im just some educated low pleb
but instead of saying (maybe u do it for simplicity sake?) "4 blood markers going in the right direction and 3 in the wrong direction" u can add all the pluses together and subtrated all the minuses to come to a more accurate representation if something is good or bad
for example: if something is "good" in 4 values (lets assume for simplicty sake all blood values r good for this) and it is +0.2 +0.2 +0.2 +0.2 but -0.7 - 0.5 - 0.3 one could say "yea 4 plus and 3 minus! thats a net positive" but if u added them all together number by number it would be a net minus over all (0.2+0.2+0.2+0.2-0.7-0.5-0.3 = -0.7)
also to note: there might be blood markers that are harder to influence (possibly?) and for those it might be better to weigh changes more so than with more generic blood values that u can influence more easily
sorry i didnt double check if u already do that but from the way u talk about it it doesnt appear u do
(and yea u can also do ur statistical magic stuff and add in the individual p values into these calculations if u want, we both know u do right? 😂)
Weird how most people look at everything but carbs when trying to reduce their glucose.
If I was on a junk food diet, it would likely be that simple. In contrast, my total carb intake is significantly correlated with lower glucose, not the other way around. Clearly, there are more factors involved with lowering glucose (for me) than simply how many carbs one eats.
You mean fat...
1 great video and thanks for all the details. Lots of work here
2 why did you skip on the analysis of carbs? I reduced my glucose from 90 to 75 just by avoiding all fruits except berries. I know you want to keep your gut diversity but epigenetic clocks dont have any marker yet.
3 maybe you shoukd partner with an artificial intelligence company to analyze your data sinceyou have so much.
Hey ccamire, I focused on the macronutrient that had the largest correlation with glucose, but in hindsight, I should've included the analysis for total carb intake, too, which is significantly correlated with lower glucose. Most don't believe that data, but it is what it is, likely because higher intakes of processed carbs (i.e. junk food) would be expected to raise glucose. However, I rarely eat those foods, so that likely doesn't apply here. A higher intake of berries is also correlated with lower glucose (in my data), so cutting that doesn't make sense (for me). In terms of AI, every company I've talked with says that I don't have enough data (30+ blood tests) despite the ~2000 days of dietary data.
There are 20g of carbs along with the 6g of fat per serving of Stonyfield full fat yogurt, so the comparison to other actually fatty foods doesn't make any sense.
The data is what it is...I was eating 450g of full-fat yogurt, not 1 serving (170g), which translates into ~12g of sat fat/d from the FF yogurt. That's significantly reduced with LF yogurt.
The body can make glucose without dietary sources
I've tried completely eliminating carbohydrates form my diet, and that's not good for my mental or physical health. Also, total carb intake was inversely correlated with glucose, so it's not 0, but finding the sweet spot (for me). I'll include the carb correlations in the next glucose video.
I've noticed that increasing my protein on a low carb diet has been resulting in a higher fasting glucose that remains stable all day.
Do you feel MCTs and ketone supplements would follow the saturated fat trend?
Also what is a healthy post meal peak mmol/Dl?
In terms of MCTs and ketone supplements, you can do the experiment, that's the best way to find out, rather than my guess. I haven't looked into post meal glucose levels much, but I do know, based on CGM, that mine didn't go past 7.2 mmol/L.