00:00well hey guys in today's video we're
00:01going to talk about an aspect of skin
00:03and total body aging that does not get
00:05enough attention enough direct attention
00:08people kind of mention it in passing
00:10it's suggested a lot of people might
00:11even fear-monger around this
00:13unnecessarily and cause you to follow
00:15extreme diets and fats we're going to
00:19set the record straight but it is
00:20important to understand this process
00:22what the heck am I even talking about it
00:24is called glycation and this is not the
00:26first video on this channel I have with
00:29regards to how glycation impacts your
00:32skin and skin aging now on this channel
00:35we do not we do not demonize normal
00:38healthy aging normal healthy aging is
00:40something to be celebrated because there
00:42really is no alternative in my mind you
00:45want to age okay think about it you want
00:48to age you want to have a long life and
00:51with that comes aging but there
00:54definitely are lifestyle choices that we
00:57can make that can push the agent process
01:00at a faster rate and it'll show up on
01:03your face in your skin for sure but it
01:06also is impacting different organ
01:08systems in your body as well in one way
01:11in which that happens through our
01:13lifestyle choices is via the process of
01:16glycation glycation is a biological
01:19process wherein glucose and other sugars
01:22bind to different biomolecular entities
01:25if you will throughout the body these
01:27include proteins lipids nucleic acids
01:31which are what make up DNA and it
01:34creates this very stiff rigid structure
01:37and when we're talking about the skin
01:39that influences skin texture uh it
01:42influences the flexibility of your skin
01:45and it also leads to an increase in
01:47collagen destroying enzymes called
01:49Matrix metalloproteinases it activates
01:51those I should say leading to loss of
01:54collagen loss of the supportive
01:56framework these compounds also
01:58accumulate in the skin lead to the
02:00appearance of discoloration in the form
02:03of yellowing don't get it twisted
02:06glycation is actually part of the normal
02:08healthy aging process however your
02:10lifestyle habits can influence to what
02:13extent they accumulate and the rate at
02:15which they accumulate one of the ways in
02:17which we can influence the extent of
02:20glycation in our skin and our body is
02:22through dietary choices limiting the
02:25consumption of refined sugary
02:28carbohydrates unfort many people hear
02:30this messaging and can misinterpret it
02:33or misrepresent it to their audience as
02:37well I should say uh in the in the
02:40concept that we should not consume any
02:43sugar whatsoever but what we're talking
02:46about here and what is actually relevant
02:48and what you should think about is not
02:50just sugars in general but added sugars
02:54sugars that are added to foods and not
02:57just sugars but foods that are fried or
03:00grilled this includes meat what about
03:02sugar that is naturally found in Foods
03:05in their whole food state I'm talking
03:07fruits and vegetables cuz this is an
03:09area where a lot of influencers I've
03:11noticed in the wellness space lead Their
03:13audience astray terrify them away from
03:17perfectly healthy foods and they'll say
03:19well look at all of the sugar in an
03:21orange look at all of the sugar in this
03:24fruit you should only eat a small amount
03:26this is such bad health information
03:28fruits and vegetables do not need to be
03:30restricted bearing you don't have some
03:32kind of allergy to Something in them um
03:35intolerance uh fruits and vegetables
03:38have a variety of compounds in them that
03:40help to slow down the metabolism of
03:43sugar and limit the increase in blood
03:46glucose fruits and vegetables are a
03:47great source of fiber and antioxidants
03:50both of which help to balance the
03:52influence of sugars um as they are
03:55metabolized on on your body um fiber is
03:58also really important for the health of
04:00your gut microbiome as well uh fiber is
04:03a source of fuel for the good bacteria
04:05in your gut other things that lead to
04:08the accumulation of Ages in our skin are
04:11well sun exposure ultraviolet radiation
04:14not only does it damage DNA and Destroy
04:16collagen but also leads to the formation
04:18of advanced glycation and products in
04:20the skin and creates a lot of reactive
04:23oxygen species pollution which is not
04:25something you necessarily have a lot of
04:27control over plays a huge role smoking
04:30tobacco definitely can lead to an
04:32increase so what should you be doing to
04:35help with your total health as well as
04:37the health of your skin to not hasten
04:41the aging process by accumulation of a
04:44lot of advanced glycation and products
04:46when it comes to sugars you do not need
04:47to restrict the consumption of fruits
04:50and vegetables focus on eating Whole
04:52Foods focus on trying to cook your own
04:55meals at home and not rely on what is
04:57called ultr processed foods by Ultra
04:59processed foods is a general category
05:01these are things think of think of
05:03things that are prepackaged Foods ready
05:06made ready in 2minute type meals
05:09unfortunately these types of ultra
05:12processed foods they are highly
05:14palatable they're low density high
05:17calorie high sugar high salt low
05:21nutrient quality so you eat these foods
05:24but they're not very satiating in the
05:26long run you end up hungry they don't
05:29feel you up they have a poor nutrient
05:33quantity and they're full of a lot of
05:36added sugar so your body processes that
05:40very quickly they're easy to metabolize
05:42quick to metabolize and that is a
05:44situation that leads to the accumulation
05:47of advanced glycation and product the
05:49other category is sugar sweetened
05:55drinks sodas juices and and juice
06:00concentrate now even juice that comes
06:03from fruits just Juiced fruits is still
06:06very high in sugar it's not the same as
06:08eating fruits in their whole form
06:10because the fiber is often stripped away
06:13and it ends up being quite a Bolis of of
06:16sugar um so focus on eating a diet that
06:19is primarily Whole Foods minimally
06:22processed it's okay to you know a lot of
06:24food is processed to a certain extent so
06:27you got to be kind of in the details
06:30there as far as what you mean Ultra
06:32process is what I'm talking about
06:33restricting limiting trying your best to
06:36avoid and get away from um processed
06:39foods I mean olive oil is technically a
06:41processed food uh so you know don't be
06:44like that person in the comment section
06:47well everything is processed of course
06:49but ultr processed foods are often
06:52convenience Foods they're easy to prep
06:55prepare quickly but they unfortunately
06:57add a lot of sugar a lot of salt to make
07:00it super palatable and they're not very
07:02satiating in the long run also limit
07:04consumption of crispy Foods foods that
07:07are fried grilled often times contain
07:11high amounts of advanced glycation end
07:12product I did a video a while ago all
07:14about uh the worst foods for collagen
07:17and I talk about the impact of cooking
07:20Foods at high temperatures especially
07:21meats and how that you know leads to
07:24glycation also increases the amount of
07:27of carcinogens in like your meat for
07:29example there are strategies in food
07:32preparation to minimize the formation of
07:34these one of them is marinating your
07:36Meats in some sort of acidic uh solution
07:40uh lemon juice citrus fruits vinegar can
07:42cut down actually on the formation of um
07:46of glycation and products that will end
07:48up in your skin in your body and play a
07:50role in disease processes people online
07:53tend to take very extreme approaches
07:55they'll say oh you have to absolutely go
07:57no sugar and a lot of people document
08:00their Journey doing this um because it
08:02is engaging content okay like you'll
08:04find videos on the internet of I gave up
08:07sugar all added sugars for 30 days and
08:10my life has never been better like you
08:12know I I was struggling and now all of a
08:14sudden I'm a multi-millionaire because I
08:17no longer you know have any sugar in my
08:19diet um you know extremes like that they
08:22tend to perform well and social media
08:24but they're not necessarily reflective
08:26of reality and what is attainable for
08:28most people I don't believe that you
08:30have to totally eliminate added sugar in
08:33your diet the American Heart Association
08:35recommends that women limit their added
08:37sugar consumption to no more than 25
08:40gram or six teaspoons per day and Men
08:44restrict it to no more than 36 gram per
08:47day which is the equivalent of 9
08:48teaspoons of added sugar so if you just
08:50start becoming familiar with the foods
08:52that you're eating and the added sugars
08:56um you can get a sense of that and you
08:57can make simple swaps that way you don't
09:00necessarily have to give up something
09:02that you really look forward to that is
09:04a sweet treat like for example a lot of
09:07people don't realize that some of the
09:08condiments they're adding to things have
09:10a lot of added sugar and some simple
09:12swaps can eliminate that added sugar
09:16added sugar is a confusing topic because
09:18a lot of different ingredients are
09:20actually you know added sugars so I'm
09:22going to put here on the screen and I
09:24want you to take a screenshot of this
09:26this is a list of all things that can be
09:28considered added sugar that includes
09:29honey so you do want to factor that in
09:32as well into your total daily added
09:34sugar intake unfortunately it does
09:36require a lot of attention in the
09:39beginning especially if you're not
09:41familiar with this concept of added
09:44sugars it does require you to read
09:46ingredients a little bit more carefully
09:48and for some people reading ingredients
09:50can mess with their mental health if
09:52that is you you know rather than
09:54focusing on reading labels so much
09:56consider instead trying to incorporate
09:58and add add to your diet more Whole
10:01Foods more fruits vegetables legumes
10:04nuts seeds whole grains as well as lean
10:08proteins try and add these things to
10:10your diet not focus so much than on oh
10:13my God has this got sugar in it has this
10:15got sugar in it because that really can
10:17mess with people's mental health now
10:19another question that I have seen a lot
10:21whenever I discuss sugar sag in other
10:25words Advanced cation end products and
10:27skin aging is what about metformin what
10:30are my thoughts on Metformin for skin
10:34anti-aging okay so metformin is a
10:37medication used to treat diabetes and it
10:40has a variety of effects that are
10:43beneficial for patients with type 2
10:45diabetes it enhances insulin sensitivity
10:49um the other thing that metformin does
10:51is it actually increases production of
10:54the satiety hormone um glucagon like
10:58peptide one or gp1 so you don't you know
11:02overeat you feel full sooner which
11:04really can help a lot of patients with
11:05type 2 diabetes who also struggle with
11:08obesity metformin also lowers glucose
11:11production from the liver and it
11:13decreases intestinal absorption of
11:15glucose so all in all you know it does a
11:17variety of things that are incredibly
11:19beneficial for patients who have
11:22diabetes but Met fman has been shown to
11:24be Associated Association remember does
11:26not equal causation but Association with
11:29a decrease in mortality death um so
11:33there are a lot of studies mostly cells
11:37in a dish animal models that delve into
11:40well can this drug that does these
11:43things could it possibly have an
11:45anti-aging effect when it comes to
11:47looking at it for the skin the studies
11:50that we have at this point are all done
11:52in cells in a dish or in animal models
11:56preclinical that is so important to keep
11:59in in mind because a lot of times stuff
12:02that shows promise preclinically does
12:04not translate to real world human use it
12:07doesn't it doesn't end up being
12:09beneficial so I want you to keep that in
12:11mind what has been shown in animal
12:12models and in cells in a dish is that
12:16metformin when you treat human skin
12:18cells with metformin it actually can um
12:23suppress some of the destructive effects
12:25of ultraviolet radiation on those cells
12:28they're also some studies done in mice
12:30showing similar effects when mice are
12:32given metformin and exposed to
12:34ultraviolet radiation um including not
12:38only given um metformin systemically
12:41into their body but also metformin
12:43applied to the skin as a cream has been
12:45shown to help cut down on some of the
12:47damaging effects of ultraviolet
12:49radiation in the skin so you know the
12:52hope would be to advance that research
12:54further so that one day maybe who knows
12:56we'll have a metform in cream um that
13:00you know could potentially help slow
13:02down glycation in the skin that that's
13:06theoretical you know Advantage here of
13:09studying this but we're not there yet so
13:12while it's not interesting while it's
13:14not exciting while it's not new it is
13:17the truth and that is eating a balanced
13:20diet consisting primarily of Whole Foods
13:24not relying on Ultra processed packaged
13:29um not consuming alcohol in excess not
13:33smoking these are all things that you
13:35can do to offset and slow down
13:39accumulation of glycation in the body
13:42and help your overall health span that's
13:45the number of years you are on this
13:47planet where you are living a healthy
13:49life um and you also can help keep your
13:52skin looking youthful glowy radiant
13:55healthy and helping preserve the
13:56Integrity of skin as a function organ so
14:00that it doesn't break down when I get
14:02you know to be in my older adult years
14:04and I'm not you know getting skin
14:06infections skin tears um okay it's not
14:09so much the Cosmetic thing although that
14:10can incentivize people to keep going all
14:14right y'all that's what I wanted to talk
14:16about in today's video with regards to
14:19skin aging and glycation I hope this was
14:21informative to you um if you liked it
14:24give it a thumbs up share it with your
14:25friends and as always don't forget
14:27sunscreen And subscribe I'll talk to you
