High protein risks, diet for 10 extra years, Bryan Johnson's doctor

Welcome to the latest issue of The Longevity Newsletter, the only longevity newsletter that’s fun to read. I’m your host, the Longevity Hound.

Today, we have the latest research on reducing risks of high protein intake, the effects of switching to a longevity diet, and Bryan Johnson’s longevity doctor. Let’s dig in.

GOOD FOR THE MICE DEPT.

High protein is less of a threat for mice that strength train

What's the news: Mice on high protein diets were metabolically healthy if they also engaged in strength training.

Why should we believe it: This news is based on a new study published last month by scientists at University of Wisconsin at Madison. The scientists took a bunch of lab mice and divided them into four groups based on high/low protein intake and progressive strength training/"sham exercise." Results:

• Mice fed low protein diets had better metabolic profiles in the "sham exercise" group

• Among the high protein mice, strength training protected against fat and body weight gain

Why this is a big deal: For the past few decades, high protein diets have been a popular recommendation. However, evidence is mounting that high-protein diets are metabolically damaging and might even age you faster.

At the same time, many healthy and fit people consume diets high in protein. The present study offers a clue why — it might have more to do with the exercise these people do, rather than their diet.

So what specifically can you do now: First, remember that this is a mouse study. It might not translate to human beings.

Second, if you are currently consuming a high protein diet, consider that a more moderate protein diet might be better for you.

Third, if you are not doing strength training, start. It will benefit you if you're not eating lots of protein, and it will benefit you if you are.

LONGEVITY LIFESTYLE DEPT.

Longevity diet switch adds up to 10 extra years to life

What's the news: Making a diet switch from an unhealthy to a healthy diet can add up to 10 years of life.

Why should we believe it: This news is based on a new study published last week by scientists in Norway. The scientists looked at the massive UK Biobank data set, and analyzed the impact of making a switch from a typical UK diet to a longevity diet. Results:

• Men at age 40 could expect an extra 10.4 years of life by making the switch from a typical diet to a longevity diet

• Women at age 40 could expect an extra 10.8 years

• The impact at age 70 was smaller but still significant: 5.0 for men and 5.4 for women

• The biggest improvements came from upping whole grains, nuts, and fruits, and cutting down on sugar-sweetened beverages and processed meats

Why this is a big deal: Diet continues to be a confusing and contentious issue. Proponents of specific diets tend to cherrypick studies that show their preferred diet has a positive impact on some specific biomarker.

While this is an observational study, the dataset it’s based on covers over a half million people. And it gives us real-world evidence that simple, sensible dietary changes make a really big impact on the most important biomarker of all, and that's life.

So what specifically can you do now: If you're eating a "standard" diet, consider making some changes, including getting more whole foods, particularly plants, and reducing ultraprocessed foods. The above study is hardly the first to make these recommendations. But though these recommendations are simple and familiar, they could literally save your life.

IRREVOCABLY PERSONAL DEPT.

Oliver Zolman MD, Bryan Johnson's longevity doctor

Who we're talking about: Oliver Zolman, MD, Bryan Johnson's longevity doctor. Zolman is only 29 years old, but he has a medical degree and a background in regenerative medicine and the biology of aging. He's developed his own proprietary, 3-level longevity protocol, and he guides Johnson's $2 million per year Project Blueprint.

Why this is a big deal: Johnson has become the most famous (or perhaps infamous) personality in the longevity space, thanks to his money and his willingness to get photographed naked. At least on social media, it can seem that the longevity interventions he is undergoing are designed primarily to shock and outrage.

However, there's plenty of researched and reasoned thinking that goes into Project Blueprint. And the person doing that research and reasoning is Oliver Zolman. It’s worth paying attention to what this measured and thoughtful guy is doing.

So what's next? In March 2023, Zolman said that the results he's achieved with Johnson so far are small, reasonable, and not yet remarkable. But 9 months is a long time in the longevity field. It's possible that some of the more recent treatments Zolman has been subjecting Johnson to will produce more significant rejuvenation results.

As for Zolman himself, he seems to have become more reclusive as Johnson's fame has grown. But if you'd like to hear Zolman speak about his 3-level longevity protocol, here's a video from 2021 in which he lays the whole thing out.

LONGEVITY OFFER

CocoaVia Memory+, the top cocoa extract capsules for improved memory

What is it: CocoaVia Memory+, the top cocoa extract capsules according to independent laboratory testing.

Why you might want it: Scientific studies, including a big one from May of this year, show that supplementing with cocoa extract improves memory, at least if you're not getting adequate flavonols to begin with. But cocoa extract itself is bitter and not too pleasant, while chocolate — even dark chocolate — has lots of sugar.

Why CocoaVia specifically: Because it came out #1 in a ConsumerLab.com ranking of "Dark Chocolates, Cocoa & Cacao Powders, Nibs, and Supplements." From the President of ConsumerLab.com:

The math on the price point: CocoaVia Memory+ supplements are not the cheapest, at least when you look at the price alone. But CocoaVia™ capsules had 20-30x more cocoa flavanols than other cocoa supplements tested by ConsumerLab. When you take that into account, CocoaVia Memory+ turns out to be a a great deal. If you are looking for proven memory supplements, try CocoaVia Memory+ here.

AROUND THE WEB

The Longevity & Brain Benefits of Vigorous Exercise (new video by Rhonda Patrick)

"Lack of sunlight during the day is worse than electric lighting at night"

Rapamycin trial for periodontal disease (you can still join)

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DEPT. OF LONGEVITY TRENDS

Interest in longevity supplement doubles

Online searches for NMN, a longevity supplement championed by the likes of Harvard's Dr. David Sinclair and by success coach Tony Robbins, are up 176% in US over past two years. During the same period, searches for NMN shot up 480% UK, thanks to a lower starting point.

Conclusion, at least to my mind: Interest in longevity interventions is growing exponentially, and longevity science will soon break into the mainstream.

Many people are still reading news about longevity with curiosity or skepticism. But others are starting to take this field seriously, and their numbers will grow over the coming months, perhaps at surprising rates.

I’ll leave you with that thought this week. As always, thanks for reading. I'll be back in your inbox next Thursday, with more practical, inspiring, and fun news based on the latest in longevity science.

- The Longevity Hound