Let's go back to um maybe some of these

other vitamins. There's other I guess

lifestyle interventions as well that I

wanted to cover. But since we're on the

vitamin train, um the big one is

omega-3, right? I mean that I've seen at

least in the literature. And this is

something that isn't surprising to me

because

going back to this theme that we've been

talking about, if you're starting out

with a deficiency, if you're starting

out at an unhealthy point and you

improve there, improve that, you fill

that nutrition deficiency gap or you,

you know, improve your health, lose

weight, whatever, then you're going to

have a stronger signal, right?

>> Yes.

>> Um 90% of Americans don't get enough

omega-3 fatty acids. Nobody's eating

seafood in the US. It's just, you know,

so you're you're starting with a

population that's already, you know, I

don't want to say deficient, but they're

not getting a sufficient amount of

omega-3 fatty acids.

>> And so, I think it's probably why it's

easy to keep getting this stronger

signal because you're if you start out

with someone who's already getting

enough omega-3, maybe you go to Japan

and do the study. I don't know. It would

be interesting to see.

>> Yes. Um perhaps perhaps there it just

keeps improving inflammation and then

you know you'll keep seeing an effect.

But um it seems like many many studies

have shown that omega-3 fatty acid

whether it's from food supplementation a

combination of both seem to slow

epigenetic aging by different clocks.

>> Yes, there has been quite some

literature. It started with um

observational studies that you cannot

trust but um last year um we published a

study um which was very rigorous. This

was a study conducted by a Swiss

professor, Hiker Bishop Ferrari, who

looked at 780 people and um followed

again the most rigorous um design

randomized controlled trial, placebo

control trial in a population that I was

very interested in, people 71 years or

older, really older people, reasonably

healthy, um average age, I want to say

75. 5 I think or 73. So older people and

she um um evaluated

um famous interventions. Number one,

omega3 one gram um vitamin D. And we

should talk about the intervention about

vitamin D was tricky. It was high

vitamin D versus low vitamin D. It

wasn't vitamin D versus no vitamin D.

That that's a key distinction.

>> What was the what was the low? I know

the high vitamin D was 2,000 IUs.

>> Yes. And the low was 800 IUs.

>> Yes.

>> So it was only double kind of

>> Exactly. And that's a limitation because

the results for vitamin D were

disappointing. No effect on epigenetic

clocks. But that's why I hasten to add

>> it. Yeah. But we have other randomized

control trials showing the opposite. If

you start with a deficiency and add it

and we can talk about that. Okay. So

vitamin D.

>> That's true. But um

>> but there was also another disappointing

if you look at the exercise. Yeah, we

need to talk about exercise. So, yeah.

So, this was called a home exercise

intervention. Now, to remind you, these

are people in their 70s and think in

terms of ethics approval. You cannot

stress these people too much. So, the

this home exercise intervention was very

modest. Okay. And

>> it was resistance training, right? Three

three times a week.

>> Yes. Yeah. But it was um I'm telling you

it was a mild mild mild resistance

training you know because because um no

effect. I was very disappointed.

>> Did you read that the the the starting

population 88 like around 88% of them

already identified as being physically

active.

>> Exactly.

>> I mean which is if you were to get a US

population not a chance like that

there's no way you would have had that

many people physically active. But

anyway so that's

>> these are people in Switzerland.

Hopefully they hike in the mountain

>> walking everywhere. Exactly. No, but

that was interesting to me because I'm

I'm very interested in in that

population, people who already do a lot

of good things.

>> What can they do to improve, you know,

their outcomes, you know,

>> great framing of it.

>> Yeah. And um yeah, so um I think we

already discussed the results. The most

credible result was omega-3 on

epigenetic clocks. A couple of

epigenetic clocks picked it up. Grimage

version two, Pheno, Dunid and PACE also

worked very well in that context. Um so

um nice result for omega-3. the other

interventions disappointed and

>> by themselves by themselves

>> by themselves but yes there was this one

treatment arm where people actually did

uh used all three beneficial

interventions high dosage vitamin D um

omega3 plus exercise and according to

phenoge that treatment arm did the best

you know so um that's the finding that

we would have liked to you know, for all

clocks, but it's just the pheno picked

it.

>> Well, I think there was even a dose

dependent where there was the group that

just got the omega-3 and vitamin D, and

that also improved more than the omega-3

alone.

>> Yes.

>> And then all three improved the most.

So, you see this nice dose dependent

effect with adding in these healthy

lifestyle interventions even in already

presumably healthy population. Yes.

Which is exciting. Yes.

>> And I have the the numbers here. I think

it was 3.8 8 months the feno age

delayed the biological aging was delayed

by 3.8 months.

>> Yeah. Over three years

of that. Yeah.

>> And that doesn't sound like a lot again

but they also correlated with some other

outcomes. Right. So I think there was in

the in all three interventions yes it

was 3.8 months it delayed the biological

aging but also that was associated with

outcomes that were important. 61%

reduced chance of getting metastatic

cancer. It was like a 20% reduction in

pre-frailty which is also nice to see

these outcomes correlated with this as

well. Right. I agree with that and um I

can tell you the same study looked at a

new concept in the field called

intrinsic capacity um which um looks at

various do domains of functioning

frailty cognition psychology

um anyways um also intrinsic capacity

was improved in that population okay so

it's not just the molecular readout yes

>> um I think

>> for me the take-home again is something

that you mentioned when you have this

already, you know, healthy, they have to

be a healthy population of 88% with them

physically active, right? So, and and

you take that healthy population, you

can still improve, right? You still can

improve things. Um, do you again, this

comes down to the compounding factor,

right? So, this was three years and then

let's say, okay, well, they're going to

start doing this for the rest of their

lives, you know, decades. We're talking,

well, in this case, they're a little bit

older, but people listening to this

podcast maybe in their 30s, maybe in

their 20s and their 40s. It's like,

okay, well, I'm going to start training,

getting making sure I'm not vitamin D

deficient, getting my omega-3, and then

you have like how how is that going to

compound over over time, and I know it's

speculation, but it makes sense. That's

the way I think about it.

>> I think of it the same way. I wish I

could go back in time and tell myself to

stop eating chocolates, which really

messed me up. So yeah, good health

behaviors, you know, and supplements in

included I think will have benefit,

major benefits.

>> When it comes to vitamin D, that's the

one that I I mean, this one study was a

bit disappointing, but as you mentioned,

I mean, comparing 800 IUs to 2,000 IUs,

I wouldn't imagine to see a big

difference there because you're already

filling the

>> gap. Exactly. And most of the

participants had no um insufficiency in

vitamin D. they really started at normal

levels

>> and that and we know

>> yes

>> there have been there have been in my in

my opinion so many studies that I've

I've come across and read over the years

showing that vitamin D deficiency causes

age acceleration in some cases severe

like 3 years

>> and if you correct that deficiency it'll

slow age acceleration where then you say

you know reversed aging by you know not

four years or whatever I mean so Um, I

think my take-home and I know the the

one that I like the the the most recent

one was the the base two the Berlin

study.

>> Yes.

>> Where they took which was the thing that

was nice about that was they had a

deficient population and then a

sufficient population and gave them

vitamin D.

>> Yes. And um this was a study in Berlin

and they followed people for seven years

which was also impressive was a large

population and you can imagine um Berlin

is of course not blessed by sunshine so

they start out deficient you know so um

it all made sense you know

>> yeah you re reverse aging if you're if

you're deficient and fill that

sufficiency but the people that were not

deficient actually there was no effect

which is

>> again what you ect. It's not about this

is a magic supplement that's slowing

aging. It's not doing that. It's helping

people that are deficient correct their

deficiency. And that's why there's so

much in the even in the scientific

literature with vitamin D, for example,

if you're looking at outcomes, it's the

same thing. Yes.

>> You know, and it drives me nuts when

studies don't measure their baseline

levels or if they only measure 10% of

the population and then use that to

extrapolate and like everyone else.

Like, you can't do that. Yes,

>> there's so many, you know, there's gene

snips that are affecting vitamin D.

There's other micronutrients. Magnesium

really affects vitamin D. You need

magnesium to convert vitamin D3 into,

you know, the steroid hormone. So,

there's so many different things that

are affecting your vitamin D. If you

don't measure it before and after, it's

hard to really make a statement that it

did what it did or didn't do what it was

supposed to. This