6 Lifestyle Factors To Measurably Reduce Biological Age

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Julie Gibson Clark competes on a global leaderboard of people actively fighting aging (including billionaire Bryan Johnson, who is famously very focused on such). She’s currently ahead of him on that leaderboard, so what’s she doing?

Top tips

We’ll not keep the six factors a mystery; they are:

  • Exercise: her weekly exercise includes VO2 Max training, strength training, balance work, and low-intensity cardio. She exercises outdoors on Saturdays and takes rest days on Fridays and Sundays.
  • Diet: she follows a 16-hour intermittent fasting schedule (eating between 09:00–17:00), consumes a clean omnivore diet with an emphasis on vegetables and adequate protein, and avoids junk food.
  • Brain: she meditates for 20 minutes daily, prioritizes mental health, and ensures sufficient quality sleep, helped by morning sunlight exposure and time in nature.
  • Hormesis: she engages in 20-minute sauna sessions followed by cold showers four times per week to support recovery and longevity.
  • Supplements: she takes longevity supplements and bioidentical hormones to optimize her health and aging process.
  • Testing: she regularly monitors her biological age and health markers through various tests, including DEXA scans, VO2 Max tests, lipid panels, and epigenetic aging clocks, allowing her to adjust her routine accordingly.

For more on all of these, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Age & Aging: What Can (And Can’t) We Do About It?

Take care!

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  • The first pig kidney has been transplanted into a living person. But we’re still a long way from solving organ shortages

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In a world first, we heard last week that US surgeons had transplanted a kidney from a gene-edited pig into a living human. News reports said the procedure was a breakthrough in xenotransplantation – when an organ, cells or tissues are transplanted from one species to another. https://www.youtube.com/embed/cisOFfBPZk0?wmode=transparent&start=0 The world’s first transplant of a gene-edited pig kidney into a live human was announced last week.

    Champions of xenotransplantation regard it as the solution to organ shortages across the world. In December 2023, 1,445 people in Australia were on the waiting list for donor kidneys. In the United States, more than 89,000 are waiting for kidneys.

    One biotech CEO says gene-edited pigs promise “an unlimited supply of transplantable organs”.

    Not, everyone, though, is convinced transplanting animal organs into humans is really the answer to organ shortages, or even if it’s right to use organs from other animals this way.

    There are two critical barriers to the procedure’s success: organ rejection and the transmission of animal viruses to recipients.

    But in the past decade, a new platform and technique known as CRISPR/Cas9 – often shortened to CRISPR – has promised to mitigate these issues.

    What is CRISPR?

    CRISPR gene editing takes advantage of a system already found in nature. CRISPR’s “genetic scissors” evolved in bacteria and other microbes to help them fend off viruses. Their cellular machinery allows them to integrate and ultimately destroy viral DNA by cutting it.

    In 2012, two teams of scientists discovered how to harness this bacterial immune system. This is made up of repeating arrays of DNA and associated proteins, known as “Cas” (CRISPR-associated) proteins.

    When they used a particular Cas protein (Cas9) with a “guide RNA” made up of a singular molecule, they found they could program the CRISPR/Cas9 complex to break and repair DNA at precise locations as they desired. The system could even “knock in” new genes at the repair site.

    In 2020, the two scientists leading these teams were awarded a Nobel prize for their work.

    In the case of the latest xenotransplantation, CRISPR technology was used to edit 69 genes in the donor pig to inactivate viral genes, “humanise” the pig with human genes, and knock out harmful pig genes. https://www.youtube.com/embed/UKbrwPL3wXE?wmode=transparent&start=0 How does CRISPR work?

    A busy time for gene-edited xenotransplantation

    While CRISPR editing has brought new hope to the possibility of xenotransplantation, even recent trials show great caution is still warranted.

    In 2022 and 2023, two patients with terminal heart diseases, who were ineligible for traditional heart transplants, were granted regulatory permission to receive a gene-edited pig heart. These pig hearts had ten genome edits to make them more suitable for transplanting into humans. However, both patients died within several weeks of the procedures.

    Earlier this month, we heard a team of surgeons in China transplanted a gene-edited pig liver into a clinically dead man (with family consent). The liver functioned well up until the ten-day limit of the trial.

    How is this latest example different?

    The gene-edited pig kidney was transplanted into a relatively young, living, legally competent and consenting adult.

    The total number of gene edits edits made to the donor pig is very high. The researchers report making 69 edits to inactivate viral genes, “humanise” the pig with human genes, and to knockout harmful pig genes.

    Clearly, the race to transform these organs into viable products for transplantation is ramping up.

    From biotech dream to clinical reality

    Only a few months ago, CRISPR gene editing made its debut in mainstream medicine.

    In November, drug regulators in the United Kingdom and US approved the world’s first CRISPR-based genome-editing therapy for human use – a treatment for life-threatening forms of sickle-cell disease.

    The treatment, known as Casgevy, uses CRISPR/Cas-9 to edit the patient’s own blood (bone-marrow) stem cells. By disrupting the unhealthy gene that gives red blood cells their “sickle” shape, the aim is to produce red blood cells with a healthy spherical shape.

    Although the treatment uses the patient’s own cells, the same underlying principle applies to recent clinical xenotransplants: unsuitable cellular materials may be edited to make them therapeutically beneficial in the patient.

    Sickle cells have a different shape to healthy round red blood cells
    CRISPR technology is aiming to restore diseased red blood cells to their healthy round shape. Sebastian Kaulitzki/Shutterstock

    We’ll be talking more about gene-editing

    Medicine and gene technology regulators are increasingly asked to approve new experimental trials using gene editing and CRISPR.

    However, neither xenotransplantation nor the therapeutic applications of this technology lead to changes to the genome that can be inherited.

    For this to occur, CRISPR edits would need to be applied to the cells at the earliest stages of their life, such as to early-stage embryonic cells in vitro (in the lab).

    In Australia, intentionally creating heritable alterations to the human genome is a criminal offence carrying 15 years’ imprisonment.

    No jurisdiction in the world has laws that expressly permits heritable human genome editing. However, some countries lack specific regulations about the procedure.

    Is this the future?

    Even without creating inheritable gene changes, however, xenotransplantation using CRISPR is in its infancy.

    For all the promise of the headlines, there is not yet one example of a stable xenotransplantation in a living human lasting beyond seven months.

    While authorisation for this recent US transplant has been granted under the so-called “compassionate use” exemption, conventional clinical trials of pig-human xenotransplantation have yet to commence.

    But the prospect of such trials would likely require significant improvements in current outcomes to gain regulatory approval in the US or elsewhere.

    By the same token, regulatory approval of any “off-the-shelf” xenotransplantation organs, including gene-edited kidneys, would seem some way off.

    Christopher Rudge, Law lecturer, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • 12 Most Powerful Supplements and Foods to Increase Energy & Slow Down Aging

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    If you see the energy that this health coach has and would like some of that, here are the top 10 supplements she recommends—most being available from food, which she discusses too:

    The Other “Daily Dozen”

    We’ve written about most of these before, so those we have, we’ve added links for your convenience!

    1. Coenzyme Q10 (CoQ10): can be supplemented, usually from yeast, or consumed by eating other animals, in particular organ meats.
    2. PQQ (Pyrroloquinoline Quinone): promotes new mitochondria, found in spinach, parsley, carrots, tomatoes, green tea.
    3. Creatine: enhances energy, muscle recovery, brain health.
    4. Spirulina: anti-inflammatory, detoxifying, improves exercise performance.
    5. Anti-Factor Phospholipids: helps repair mitochondrial membranes.
    6. Nitrates: found in leafy greens and beets; boosts circulation and endurance.
    7. Curcumin (from Turmeric): reduces inflammation and supports brain health.
    8. Astaxanthin: found in seafood (from algae upwards), fights inflammation, protects skin.
    9. Medicinal Mushrooms (e.g. chaga, cordyceps, reishi, lion’s mane, etc—not psilocybin and friends!): boosts energy, immune function.
    10. Panax Ginseng: reduces oxidative stress and fatigue.
    11. NAD+ & B3 (Niacin): supports cellular energy and metabolism.
    12. Yerba Mate Tea: increases dopamine and boosts energy naturally.

    For more on all of these plus a pointer with regard to making use of hydroponics to grow your own (she sells a kit), enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Dr. Greger’s Daily Dozen

    Take care!

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  • Exhausted To Energized – by Dr. Libby Weaver

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    There are very many possible causes of low energy; some are obvious; some are not.

    Dr. Weaver goes through a comprehensive list that goes beyond the common, to encompass also the “not rare” options—how to test for them where appropriate, and how to improve/fix them where appropriate.

    Thus, she talks us through the marvels of mitochondria (including how to keep them happy and healthy and how to promote the generation of new ones), antioxidant defense mechanisms, coenzyme Q10 and friends, B vitamins of various kinds, macronutrients, the autonomic nervous system, sleep and its many factors, blood oxygenation, digestive issues, what’s going on in the spleen, the gallbladder, the liver, the kidneys, the adrenal glands, our thyroid goings-on in all its multifarious wonders, minerals like iodine, iron, magnesium, zinc, our epigenetic factors, and even psychological considerations ranging from stress to grief. In short—and we have shortened the list to pick out particularly salient pointsquite a comprehensive rundown of the human body to make your human body less run-down.

    The style is on the very readable pop-science, and/but she does bring her professional knowledge to bear on topic (her doctorate is a PhD in biochemistry, and it shows; a lot of explanations come from that angle).

    Bottom line: if you are often exhausted and would rather be energized, this this book almost certainly address at least a couple of things you probably haven’t considered—and even just one would make it worthwhile.

    Click here to check out Exhausted To Energized, go from exhausted to energized!

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  • Ginkgo Biloba, For Memory And, Uh, What Else Again?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Ginkgo biloba, for memory and, uh, what else again?

    Ginkgo biloba extract has enjoyed use for thousands of years for an assortment of uses, and has made its way from Traditional Chinese Medicine, to the world supplement market at large. See:

    Ginkgo biloba: A Treasure of Functional Phytochemicals with Multimedicinal Applications

    But what does the science say about the specific claims?

    Antioxidant & anti-inflammatory

    We’re going to lump these two qualities together for examination, since one invariably leads to the other.

    A quick note: things that have antioxidant and anti-inflammatory properties, often also help guard against cancer and aging. However, in this case, there are few good studies pertaining to anti-aging, and none that we could find pertaining to anti-cancer potential.

    So, does it have antioxidant and anti-inflammatory properties, first?

    Yes, it has potent antioxidants that do fight inflammation; this is clear, from an abundance of in vitro and in vivo studies, including with human patients:

    In short: it helps, and there’s plenty of science for it.

    What about anti-aging effects?

    For this, there is science, but a lot of the science is not great. As one team of researchers concluded while doing a research review of their own:

    ❝Based on the reviewed information regarding EGb’s effects in vitro and in vivo, most have reported very positive outcomes with strong statistical analyses, indicating that EGb must have some sort of beneficial effect.

    However, information from the reported clinical trials involving EGb are hardly conclusive since many do not include information such as the participant’s age and physical condition, drug doses administered, duration of drug administered as well as suitable control groups for comparison.

    We therefore call on clinicians and clinician-scientists to establish a set of standard and reliable standard operating procedure for future clinical studies to properly evaluate EGb’s effects in the healthy and diseased person since it is highly possible it possesses beneficial effects.❞

    Translation from sciencese: “These results are great, but come on, please, we are begging you to use more robust methodology”

    ~ Zuo et al

    If you’d like to read the review in question, here it is:

    Advances in the Studies of Ginkgo Biloba Leaves Extract on Aging-Related Diseases

    Does it have cognitive enhancement effects?

    The claims here are generally that it helps:

    • improve memory
    • improve focus
    • reduce cognitive decline
    • reduce anxiety and depression

    Let’s break these down:

    Does it improve memory and cognition?

    Ginkgo biloba was quite popular for memory 20+ years ago, and perhaps had an uptick in popularity in the wake of the 1999 movie “Analyze This” in which the protagonist psychiatrist mentions taking ginkgo biloba, because “it helps my memory, and I forget what else”.

    Here are a couple of studies from not long after that:

    In short:

    • in the first study, it helped in standardized tests of memory and cognition (quite convincing)
    • In the second study, it helped in subjective self-reports of mental wellness (also placebo-controlled)

    On the other hand, here’s a more recent research review ten years later, that provides measures of memory, executive function and attention in 1132, 534 and 910 participants, respectively. That’s quite a few times more than the individual studies we cited above, by the way. They concluded:

    ❝We report that G. biloba had no ascertainable positive effects on a range of targeted cognitive functions in healthy individuals❞

    ~ Laws et al

    Read: Is Ginkgo biloba a cognitive enhancer in healthy individuals? A meta-analysis

    Our (10almonds) conclusion: we can’t say either way, on this one.

    Does it have neuroprotective effects (i.e., against cognitive decline)?

    Yes—probably by the same mechanism will discuss shortly.

    Can it help against depression and anxiety?

    Yes—but probably indirectly by the mechanism we’ll get to in a moment:

    Likely this helps by improving blood flow, as illustrated better per:

    Efficacy of ginkgo biloba extract as augmentation of venlafaxine in treating post-stroke depression

    Which means…

    Bonus: improved blood flow

    This mechanism may support the other beneficial effects.

    See: Ginkgo biloba extract improves coronary blood flow in healthy elderly adults

    Is it safe?

    Ginkgo biloba extract* is generally recognized as safe.

    • However, as it improves blood flow, please don’t take it if you have a bleeding disorder.
    • Additionally, it may interact badly with SSRIs, so you might want to avoid it if you’re taking such (despite it having been tested and found beneficial as an adjuvant to citalopram, an SSRI, in one of the studies above).
    • No list of possible contraindications can be exhaustive, so please consult your own doctor/pharmacist before taking something new.

    *Extract, specifically. The seeds and leaves of this plant are poisonous. Sometimes “all natural” is not better.

    Where can I get it?

    As ever, we don’t sell it (or anything else), but here’s an example product on Amazon

    Enjoy!

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    Don’t Forget…

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  • Hard to Kill – by Dr. Jaime Seeman

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve written before about Dr. Seeman’s method for robust health at all ages, focussing on:

    • Nutrition
    • Movement
    • Sleep
    • Mindset
    • Environment

    In this book, she expands on these things far more than we have room to in our little newsletter, including (importantly!) how each interplays with the others. She also follows up with an invitation to take the “Hard to Kill 30-Day Challenge”.

    That said, in the category of criticism, it’s only 152 pages, and she takes some of that to advertise her online services in an effort to upsell the reader.

    Nevertheless, there’s a lot of worth in the book itself, and the writing style is certainly easy-reading and compelling.

    Bottom line: this book is half instructional, half motivational, and covers some very important areas of health.

    Click here to check out “Hard to Kill”, and enjoy robust health at every age!

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  • Getting COMFY – by Jordan Gross

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s easy to see how good “morning people” seem to have it; it’s harder, it seems, to become one.

    And, if we’re forced by circumstance to be the morning person we’re not? We all-too-easily find ourselves greeting each coming day without the joy that, in an ideal world, we might.

    So, is it possible to learn this power? Jordan Gross has it mapped out for it us…

    The “COMFY” of the title is indeed an acronym, and it stands for:

    • Calm
    • Openness
    • Movement
    • Funny
    • You

    There’s a chapter explaining each in detail, and they’re bookended with other chapters explaining more about the whys and the hows.

    As you might expect, the key to a good morning starts the night before, but there’s also a formula to follow. Of course, you can change it up, mix and match if you like… but this book provides a base framework to build from, which is something that can make a huge difference!

    Bottom line: it’s a highly enjoyable book to read, and also provides genuine powerful help to bring us the brighter happier mornings we deserve—the set-up to the perfect day!

    Click here to check out “Getting COMFY” and perk up your mornings—you deserve it!

    Don’t Forget…

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