My average biological age in 2019 is 12 years younger than my chronological age (46y) based on the Phenotypic Age calculator (https://michaellustgarten.com/2019/11/01/biological-age-31-3y-chronological-age-46y/), and 16y younger based on aging.ai (https://michaellustgarten.com/2019/11/04/years-of-biological-aging-in-the-past-4-years/). One factor that likely contributes to my relatively youthful biological age is my diet.

Shown below is my average daily dietary intake from January 1 through November 7th, 2019 (n=306 days). I weigh all of my food with a food scale, so these aren’t estimated amounts:

In terms of weight (or volume), green tea is atop the list, as I drink 20 oz/day. Carrots come in second place (for why, see https://michaellustgarten.com/2018/07/06/serum-albumin-and-acm/), followed by strawberries, red bell peppers, bananas, watermelon (for the lycopene), cauliflower, blueberries, blackberries, and raspberries. Note that I mix the bananas and berries in my green smoothies, which I drink 3-4x/week, which includes spinach (#11) and parsley (#23).

What does my average daily macro- and micro-nutrient data look like for 2019?

Note that I purposefully have higher than the RDA values for several nutrients, including Vitamin C (see https://michaellustgarten.com/2019/09/19/vitamin-c-dietary-intake-and-plasma-values-whats-optimal-for-health/), Vitamin K (see https://michaellustgarten.com/2015/05/08/eat-more-green-leafy-vegetables-reduce-mortality-risk/), selenium (see https://michaellustgarten.com/2015/05/28/selenium-dietary-intake-and-plasma-values-whats-optimal-for-health/), and others (see michaellustgarten.com).

In terms of supplements, I use 1000 IU of vitamin D from November – May, and I take a methylfolate-methylB12-B6 supplement, to help keep my homocysteine levels low.

If you’re interested, please have a look at my book!

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