HomeAnti-AgingLongevityDr. Lustgarten: Quest To Live Longer Than Anyone Ever Has

Dr. Lustgarten: Quest To Live Longer Than Anyone Ever Has

Dr. Lustgarten is a biohacker and scientist who is very passionate about studying ways to increase longevity, and his goal is to live longer than everyone who has ever lived.

Dr. Michael Lustgarten, PhD has lowered his biological age by over 17 years, primarily due to what he calls his “secret sauce” to “sciencing” longevity. Keep reading to find out how he does it, including an overview of his diet, exercise, supplement, and sleep routines, and how you can replicate his success to live a healthier and longer life

Dr. Lustgarten is a biohacker and Tufts University scientist who is very passionate about studying ways to increase longevity, and his goal is to live longer than everyone who has ever lived. He’s been tracking his biomarkers rigorously for over 15 years, documenting his progress on various media outlets so that others can benefit from his insights. 

Biological Age

Currently, his biological age is approximately 34.7 years which is over 17 years younger than his chronological age. These impressive accomplishments stand among the likes of Dave Pascal and Bryan Johnson, but he isn’t spending nearly as much as they are in attempting to slow aging. Dr. Lustgarten attributes his vigor and youthfulness to rigorous tracking and consistent testing to provide data that is used in all aspects of decision-making on how to adjust his longevity endeavors.

Dietary Habits 

You are what you eat and as such Dr. Lustgarten avoids all ultra-processed foods, and he adjusts his diet based on his latest blood analysis to maintain optimal health. Dr. Lustgarten maintains a minimally processed whole-food diet full of nutrient-dense foods that is designed to provide the maximum nutrients to keep his body fueled. To ensure that he is getting enough macro and micronutrients such as fiber, he weighs and records everything he eats. This is also done to make sure that he is in a roughly 10% caloric deficit, and is similar to what Bryan Johnson is doing, making sure that every calorie is needed and optimally used. 

Dr. Lustgarten’s macronutrient breakdown is around 18% protein, 38% net carbohydrates, and 40-45% fat. He describes his diet as being pescatarian, often consuming canned sardines which are one of his primary protein sources that he believes to be a potent and economical source of niacin and Omega-3 fatty acids which are important to both cardiovascular and brain health. However, he does consume meat and eggs occasionally. He consumes 500 grams of frozen strawberries a day in an essential antioxidant-rich smoothie. A daily blend of nuts and seeds such as almonds, walnuts, flax seeds, Brazil nuts, and others help to provide healthy fats and micronutrients which are often consumed first thing in the morning when he wakes up. 

He also makes sure that he eats his greens, frequently consuming collard greens which are rich sources of zeaxanthin, lutein, and fiber to support his gut and vision health. Dr. Lustgarten frequently cooks a mix of nutrient-dense medley of turmeric, collard greens, chickpeas, and mustard powder. He also mixes in other items, herbs, and spices that help to fight inflammation while supporting longevity such as parsley to support cellular health, beets which are rich sources of nitric oxide to boost circulation and biomarker optimization. Red bell peppers and carrots are added to the mix because they are rich in carotenoids to support immune and skin health. 

Exercise

In terms of physical activity and exercise, Dr. Lustgarten has a unique approach, performing the same 90-minute workout 2 to 3 times per week, depending on his body’s stress levels to ensure that he is not overtraining. These stress levels are determined by measuring his heart rate variability and resting heart rate. During his workouts, he prioritizes compound movements like overhead presses and pull-ups aiming for consistency in the number of repetitions and weight used in performing each exercise in his attempts to resist age-related declines. He describes his routine as being both a physically and mentally challenging cardio workout incorporated with circuit training and stretching to help maintain his flexibility, balance, and mobility.

Supplements

As for dietary supplements, Dr. Lustgarten takes a minimalist approach, especially when compared to Bryan Johnson, as he prefers to address his nutrient intake and possible deficiencies with whole foods and only using supplements when necessary. Since he resides in Northeastern America, vitamin D supplements are important to him because the area does not get enough sunlight in the winter, which is reflected in his blood work. All of his supplement decisions are based on data from his regular testing. 

Sleep

Dr. Lustgarten understands the importance of sleep for promoting health and longevity. His sleep regime is a part of his protocols that is a work in progress. Recently, he shifted his eating window to eat earlier in the day to end at 1 PM to help improve his sleep quality. He also avoids drinking liquids in the late afternoon, evening, and night. He prefers to set consistent room temperature and humidity levels as well as earplugs and blackout curtains/shades to minimize noise and light disruptions while he is sleeping. 

Part of his sleep regime involves avoiding all stressors that might hinder his ability to fall to sleep such as working on any tasks in the hours leading up to bedtime. He also uses a device to track his sleep duration, quality, and the number of times he wakes up during the night.

Stress

Dr. Lustgarten primarily keeps his level of stress under control through lifestyle choices that prioritize rest and recovery, and he tries to avoid any unnecessary stressors as much as he possibly can. For example, he limits his committing time to work by living close to his place of employment. While he doesn’t practice meditation or deep breathing techniques, he does find stress by engaging in enjoyable activities like creating YouTube videos, analyzing data, and spending time with his family. He also finds that working on his longevity and sharing it with others gives him a sense of purpose in life, which has been linked to living a long and healthy life. 

Interventions

Dr. Lustgarten has tried various approaches to longevity such as red-light therapy, saunas, and ice baths, but his rigorous and frequent testing has not found that any of them have made a significant impact on any of the biomarkers that he is tracking. According to him, the key to his low biological age and health is consistent data tracking and analysis.  His testing prioritizes biomarkers that have demonstrated links to all-cause mortality risk factors rather than relying solely on references. 

Testing and Tracking

The testing protocol includes analysis of trends in his biomarker data over time to identify any patterns of improvement and stability as well as age-related decline. Some of the testing includes doing a blood panel up to 8 times a year, a standard chemistry panel including a complete blood count, a basic metabolic panel, lipid levels, NAD levels, and C reactive protein. Heart rate variability is tested on a regular basis, as is his resting heart rate which is on average around 63 and 42 respectively. Biomarkers of oral, metabolic, brain, heart, and gut microbiome health are frequently checked. It is worth noting that he also undergoes testing used by all contestants in Bryan Johnson’s Rejuvenation Olympics

While he has developed a comprehensive tracking system, he is open to incorporating new metrics and technologies as they emerge in his endeavors to defy aging. 

Dr. Lustgarten: Sciencing Longevity

Dr. Lustgarten isn’t just guessing what the best approach to might be living healthier and longer, he is “sciencing it”. Everything he eats, drinks, every supplement he takes, and every step he takes is based on rigorous testing, biomarker tracking, and analysis to tailor his lifestyle choices. It is fair enough to say that his methodical approach may not be sustainable for everyone, but it does offer insights that anyone can take tips from to help extend their own longevity. If you want to learn more about Dr. Lustgarten’s approach to extend his longevity he shares it freely on numerous media outlets. 


As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration. 

Content may be edited for style and length.

References/Sources/Materials provided by:

michael.lustgarten@tufts.edu

https://twitter.com/mike_lustgarten

https://allmylinks.com/conquer-aging-or-die-trying

https://www.youtube.com/watch?v=DvQQNr7dDNU

https://www.youtube.com/watch?v=mVowjTswvd8

https://www.biohackerslab.com/ep92-dr-michael-lustgarten

https://www.rejuvenationolympics.com/

Tamsyn Julie Webber
Tamsyn Julie Webberhttp://www.worldhealth.net
I'm a healthy aging advocate and journalist at WorldHealth.net working to help spread the message of Alternative Medicine, longevity, health, wellness, well-being, and the use of gentler more natural approaches whenever possible. To keep receiving the free newsletter opt in.