Wanna know how to tell if your longevity life plan is working
or not, if you making any progress and actually turning back the clock on aging?
That’s what we’ll be covering in this video, so stay tuned.
So, I know of two ways to be able to tell if your longevity life plan is on track. The first way
is to get your biomarkers tested and track those tests across time. I’m talking about
blood panels to determine things like your glucose levels, your LDL & HDL cholesterol,
your blood cell counts, your C Reactive proteins levels, and the methylation of your epigenome.
The second way is to monitor several different aspects of your health using different devices
and to then track those as well. And that’s what we’re going to talk about today…my
experience with several different devices that I use to monitor various ongoing aspects of my
own health and to then track those aspect across time. To see how I’m doing, to tell whether or
not I’m making any progress and to provide some clues as to what I need to focus on, to work on.
These devices provide my with a couple of benefits. First,
they provide the proof that I need that I’m actually making progress,
the my health is improving and that I might be turning back the clock on aging. Second,
and more importantly, they provide data that I can use to tweak and adjust my longevity
lifeplan. If I need to work on something specific, and I’ve been trying an intervention, but I’m not
observing any improvement on the device, then I know that I need to try something different.
Now, there’s a lot of devices out there, and there’s a lot of devices that I haven’t tried,
like the Apple Watch. So today, I’m going to be talking about devices that
I’ve actually tried and that I’ve found useful in building my longevity lifeplan.
I’ll be covering NutriSense’s program and Constant Glucose Monitoring device, or CGM,
KetoMojo’s Glucose and Ketone measuring device, the Whoop sleep, recovery, and daily activity
monitor and iHeart’s device for measuring vascular stiffening. All of these devices
come with an app that you load on your phone and then pair with bluetooth. The devices are
what record the metrics and the app is where you view those metrics & track the results.
If you’ve been following longevity science for a while now, then you know that calorie restriction
is one of the most effective ways to extend your own lifespan. One of the reasons why is because it
keeps your glucose levels in check. Recent studies have shown that spikes in your glucose levels can
cause a lot of damage. Now, I’m not talking about just the kind of spikes that go into the 200 to
250 mg/dL range, but even spikes that go above 140. Even these type of spikes can cause damage.
So keeping track of what your metabolism is doing is kinda important. And one
of the best ways to do that is with a constant glucose monitor, or CGM. Now,
these monitors were created with diabetics in mind, but keeping tabs of your glucose levels
has become an important aspect of health tracking for many people, including longevity biohackers.
That brings us to the sponsor for todays video, NutriSense. And here’s the thing,
NutriSense not only provides a constant glucose monitor, or CGM,
but they also provide support in tweaking your own diet and activities to optimize your metabolism.
CGM technology shows how glucose levels change throughout the day, 24/7! This is
important because our blood glucose gives us an insight into how well our metabolism is working.
You can think of the metabolism like the engine of our bodies. Glucose is one of the primary sources
of fuel for that engine. If there are issues with our metabolism, we’ll see larger fluctuations and
higher absolute values in glucose. By tracking our glucose and then comparing those results with our
diet and activities, we can see what factors are driving up glucose. We can then make tweaks to
those factors to optimize our metabolism. The more we can optimize our metabolism,
the more we will see an improvement in both short-term and long-term health goals.
The NutriSense program combines CGM technology with the expertise of
credentialed Registered Dietitians to help support you in achieving your health goals.
NutriSense’s CGM provides personal insight into what works for you.
The Registered Dietician, or RD, can help you understand this data. In addition,
they will work with you to develop personalized interventions to help you reach your health goals.
This program will help you understand what diet works for you.
We all have a unique glycemic response to different foods and factors. There’s
no one-size-fits-all approach, we each need to figure out what works for us. Using a CGM and
the Nutrisense program can helps each of us to find out the approach that works best for us.
Whether your health goals are optimizing glucose,
reducing cravings, improving energy, building muscle, or optimizing athletic performance,
your personal RD will help set interventions that can get you closer to achieving those goals.
I’ve been using NutriSense for a while now and it really cracked the code on my metabolism.
NutriSense provided data that afforded me a better understanding of how, not only
different food impact my metabolism, but how exercise impacts is as well.
They provide a really great way to track all the macros that I eat daily. They
also track my exercise, so that I can see how everything works together. I
can observe exactly how my glucose levels respond to whatever I’m doing or eating.
Now, if you’d like to try it out for yourself, I’ve provided a link right
here and also in the description. Click on that link and it’ll take you to a page where you can
fill out a questionnaire to determine if you’re eligible to receive a CGM. If you decide to take
advantage of the program, use the code LANCE25, that’s L-A-N-C-E-2-5, to get a $25 discount.
OK, moving on. Another device that I’ve used to track not only my glucose levels but also
my ketone levels is the KetoMojo. Now, I know that the KetoMojo is extremely accurate and
I tested the KetoMojo against the NutriSense CGM and you know what? I got almost identical results.
However, with the KetoMojo, you have to take a blood sample by pricking your finger every
time you want to do a test. So, it’s not so good at telling you what your glucose levels
are on a minute-by-minute basis. But it is good for measuring both your glucose levels and your
ketone levels and then comparing them. So it’s really good if you’re fasting, if you’re trying
to ignite autophgy or if you’re on a keto diet and you’re wondering how well that diet is working.
OK, next we’re going to talk about a device called the Whoop..
WHOOP monitors your sleep, recovery, and daily activity levels around the clock to
deliver actionable insights on how you can optimize your performance. You can wear the
Whoop around your wrist or your upper arm. It’s alway there, always tracking your data.
This is made possible through a rechargeable “puck.” You plug the “puck” into a charging
unit and charge up the puck. Then, when the Whoop’s charge get’s low,
you snap the puck onto the Whoop and the puck charges it up the Whoop. The puck
is small and waterproof, so you can sleep, shower and workout while wearing the puck.
Whoop tack several different metrics and then uses those to make recommendations. First,
they track your daily activities. Whether it’s going for a walk,
going dancing or doing a workout, Whoop determines your level of “strain” based on your heart rate.
They look at your max heart rate during the activity, your average heart rate, how long
you do it and how any calories you burn. But Whoop also calculates your strain for the entire day,
even when you sleeping, and provides an estimate of how many calories you burned all day.
Whoop measures your sleep. It tracks when you go to bed and when you get up. It tracks how much
of that time you spend awake, how much you spend in light sleep, how much you spend in deep sleep
and in REM. It notes how many “wake events” you experience per hour, how efficient you sleep was,
and what your respiration was during sleep. It calculates how much sleep you needed and compares
that with how much you got. It tracks your disturbances, and something they call “latency.”
It advises you on when you should go to bed and when you should get up.
It also has an vibrating alarm that wakes you up when it decides that you’ve had enough sleep.
Whoop also measures your recovery. It’s tell you how recovered you are,
in a percentage. It measures both your resting heart rate and your
heart rate variability while you sleep. It compares those to how much sleep you
got and your respiratory rate while asleep and uses those to determine your recovery.
It tracks your exercise, sleep and recovery across weeks and months and notices trends.
Whoop also has a “Health Monitor” that tracks 5 different metrics on an ongoing basis:
your respiration rate, your level of blood oxygen, your resting heart rate,
heart rate variability and your skin temperature and uses these to not only
track your health but to also warn your when you’re about to get sick…or when you are sick.
I’ve heard from several people that Whoop detected COVID before they were showing any symptoms.
OK, we’re going to wrap up this video by talking about a device that you might not
have heard of…that measures a metric that you might not of heard of. The iHeart device looks
like an old-school pulse oximeter that measures blood oxygen. And it does measure your SpO2 blood
oxygen levels. But it also measures something quite different. It measures pulse wave velocity.
Yeah, I know. It’s a little hard to explain, but all you need to know is that it’s an
indicator of vascular aging. We all know that veins and arteries stiffen as we get older.
Pulse wave velocity measures how advanced that stiffening is and estimates your age,
based on your level of stiffening.
As you might expect, pulse wave velocity is
also a prognostic marker for cardiovascular complications.
The iHeart monitor doesn’t do much, it really only does one thing. But it’s one
of my favorite devices, if only because it regularly estimates my biological age to be
in my 40s. I like devices that tell my that I’m much younger than my chronological age.
OK, so that’s it. My 4 favorite devices to monitor and track a variety of markers for aging…for now.
If you check back in 6 months, I’ll most likely have a new list, some the same and some new ones.
If you’d like to check out NutriSense and find out what it can do for you,
be sure to click on the link and answer their short questionnaire. And if you decide to take
their program for a spin, be sure to use my discount code LANCE25 to get $25 off.
And that’s it for me. If you’d like to learn more about longevity,
start with this playlist on the Hallmarks of Aging. I’m outta here. Catch ya next time.