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00:00: Coming up on this episode of the doctor's pharmacy.
00:03: If you grill your food, if it's fried food, if it's toasted to a high heat,
00:08: it can lead to these advanced glycation end products.
00:11: Microwaving, disaster, don't cook in the microwave.
00:17: Everyone, it's Dr. Mark.
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02:06: And now let's get back to this week's episode of the Doctors' Pharmacy.
02:10: Welcome to Doctors' Pharmacy.
02:16: I'm Dr. Mark Hyman, and that's Pharmacy
02:17: in that place for conversation as a matter.
02:20: And if you're interested in how to stay healthy
02:22: for a long time, how to be young forever,
02:24: today we're gonna talk about an important component
02:27: of that strategy, which is to address
02:30: one of the key hallmarks of aging known as proteostasis.
02:35: That's a big, mouthful word, but basically it means damaged proteins.
02:41: So as we age, the proteins, which are used for structural processes in our body, for building things, for communication,
02:48: that basically it's the information super highway of our body.
02:52: And when our proteins don't work, we don't work.
02:55: They have to be formed properly,
02:56: they have to be the right three-dimensional structure, the right number of amino acids,
02:59: they have to not be oxidized or damaged or twisted or funky.
03:03: And what happens as we get older, we get more funky proteins.
03:08: So the question is what causes them
03:11: and how do we deal with them?
03:12: And in today, we're just gonna go deep on one of these aspects
03:16: of the hallmarks of aging, called proteostasis, which is damaged protein.
03:20: So probably listening to me,
03:21: you've been pretty aware about my focus on longevity and healthy aging.
03:25: But I haven't really talked that much about this phenomenon
03:27: of proteostasis and why you need to be aware of something
03:32: that is called ages, AGS, which is a great acronym because these things age you.
03:41: And the medical term for them, this AGS or ages, is advanced glycation and products.
03:49: So we're gonna talk all about them,
03:50: what they're where I'd be probably not ever heard of them,
03:52: but they're really important and they're screwing you up
03:54: big time even if you never heard of it.
03:56: So these are compounds that form in our body
04:00: under all sorts of conditions from poor diet,
04:03: to stress, to various insults and toxins.
04:07: And they also can come from our food,
04:10: depending on how we cook our food, that we can actually consume them.
04:13: And was interesting, they bind to receptors that are called Rages, our R-A-G-E-S receptors
04:21: for advanced glycation end product, so at least funny acronyms, right?
04:24: So aging or ages cause raging, right?
04:30: And that leads to inflammation throughout the body.
04:33: So these advanced glycation end products drive inflammation, which is also one of the key hallmarks of aging or inflammation.
04:40: And they've been linked to everything from heart disease to diabetes, to all sorts of health issues.
04:44: So let's talk about the science of ages and what you can do to protect yourself.
04:48: So what are they?
04:49: Well, there are problems that happen when we are consuming particular out of sugar and processed food.
04:57: And we have other things in our environment that cause oxidation like toxins.
05:01: It causes the formation of proteins and sugars to combine in the body.
05:09: you've got sugars and carbohydrates and proteins in all
05:11: your cells, and then they kind of combine in ways that cause damage.
05:16: So if a non-ensomatic reaction that basically happens
05:22: when groups of amino acids and proteins and sugars sort of connect together.
05:28: Now, you probably are familiar with this
05:32: because it's what happens when you get a crust on a loaf
05:35: bread or you get the crispy skin and a chicken or you get that little crispy crust on the
05:42: creme brulee, you know, where they basically cause damage to the proteins and the sugars and
05:47: it forms this crispy crust from the sugars and the proteins in the creme brulee. And so you get
05:54: this yummy stuff to eat, but that actually causes a lot of problem in the body. So when it when
06:00: Basically proteins and our sugars combine together, they create this process called glycation.
06:09: If you grill your food, if it's fried food, if it's toasted to a high heat, it can lead to these advanced glycation end products.
06:17: Microwaving, disaster, don't cook in the microwave, causes a lot of these advanced glycation endocardics.
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07:07: Even if you're eating healthy, if you're actually eating a lot of the crispy stuff or over
07:11: cook stuff or burnt stuff, that's really bad.
07:16: What happens is when you have a high blood sugar, this is the most common reason.
07:20: have a high blood sugar, which by the way 90th, the reparsent of Americans are metabolically
07:24: unhealthy, meaning they have some form of prediabetes or tetrodiabetes.
07:28: They have balanced in-bouncing their blood sugar.
07:30: When you have that, that excess blood sugar binds to proteins.
07:34: Now, the one we are familiar with that you've all probably heard about is hemoglobin A1C.
07:40: Hemoglobin A1C essentially means glycated hemoglobin.
07:43: Hemoglobin is, you know, in your cells and your red cells that is involved in carrying oxygen.
07:48: And then if it's too much blood sugar, it gloms on to those and informs these advanced location end products.
07:54: And we measure that in the blood as hemoglobin A1c and the higher hemoglobin A1c, the worser diabetes is.
07:59: It's sort of an indirect measure of your average blood sugar.
08:03: So we've known about this for a long time.
08:06: But we can also have, even if we don't have high blood sugar and if we don't have a high
08:13: Hey, when C, we can actually still get advanced location and products from cooking and things in the wrong way.
08:21: So, whether you have the grilling or crispy cooking or frying or things like that, all
08:29: that browning stuff is a sign of advanced location and products.
08:35: Also processed food has a lot of stuff, so you want to stay away from processed food.
08:38: So why are they so bad?
08:40: Well, they basically create this vicious cycle of inflammation, which increases more
08:45: advanced location end products and creates a vicious cycle. Now, they also found not only to be
08:53: correlated with inflammation, but also linked to real serious diseases like diabetes,
08:57: heart disease, Alzheimer's. They're basically toxic molecules, and then they create
09:03: more oxidative stress or reactive oxygen species. They kill cells, they cause organ damage,
09:08: They damage your mitochondria, which you need for optimal functioning and health.
09:13: Basically, there are the worst things for your longevity and for your health span.
09:16: So now, doctors are starting to pay attention to this.
09:19: And there's some really simple things you can do from a lifestyle perspective to reduce your
09:25: advanced location and product formation in your body and also your exposure from your diet.
09:30: First is not surprising. Cut down sugar and starch. You know, you get sick of me saying this,
09:37: but it is the central thing that's driving most diseases.
09:40: People you love sugar and starch,
09:42: they tend to have higher blood sugar, they have more, a higher A1C.
09:45: So your A1C should be probably between five and five and a half.
09:48: So I do over five and a half,
09:50: it's a sign you're getting into trouble.
09:51: And so it will say even lower is better, like five or five point two.
09:55: I like mine around five, five one two.
09:57: I don't like it higher than that.
09:58: Now, balancing your blood sugar is key.
10:01: And I've written a lot about this,
10:02: you know, the 1080 touch style is a great road map for how to do that.
10:06: We'll link to that in the show notes
10:07: but it's a basically a sugar detox book.
10:10: It's basically how do you deal with the sugar addiction?
10:13: How do you reset your palate?
10:15: How do you reset your hormones?
10:16: How do you reset your brain chemistry?
10:18: And your biology so you actually don't want as much sugar
10:20: and starch and you can actually eat in a more balanced way and not be consuming these foods.
10:25: So it's really important.
10:27: Get lots of natural antioxidants.
10:28: So things that are in food, all the phytochemicals, curcumin, green tea, chrystin, from things like onions and garlic,
10:35: Himalayan tartarie buckwheat.
10:36: all that helps to reduce the age ages and their problems.
10:41: So lots of colorful fruits and vegetables,
10:44: lots of herbs and spices, really important.
10:47: Also olive oil is important and olive leaf extract
10:51: is a great source of antioxidants that inhibits ages.
10:54: It's also atherogenic prevention, it prevents heart attacks and plaque, it's anti-inflammatory, it's anti-cancer, prefecture brain.
11:02: And so I always use a ton of olive oil.
11:04: You can actually take extracts of olive oil,
11:07: a lurapine is a powerful longevity compound.
11:10: That's why a lot of the blue zones they all deal on olive oil.
11:13: And it can help the microbiome as well.
11:16: I love it because it's also a polyphenol that they got bacteria to love and can reduce inflammation that way and can slow down ages.
11:22: Don't eat the deep fried foods.
11:25: Don't have foods, you know, coating sugar like barbecue sauce.
11:29: Don't have heavily grilled foods,
11:31: charred foods, get away from all that stuff.
11:33: And that will help reduce your intake of ages.
11:36: So, you know, if you want to have one, so I'll find,
11:38: but try more slow, low slow, moist cooking methods.
11:42: Also being able to actually use marinades can help offset that.
11:46: So if you're having grilled meat, for example,
11:48: marinated in things with vinegar or lemon
11:53: or things that are acidic and spices, which reduce the effect of that.
11:57: Also, exercise is amazing.
11:58: Studies show that regular movement exercise
12:01: also helps to reduce ages. And lastly, any steps you take to reduce inflammation and overall
12:08: health will be helpful. So all the things we talked about getting healthy diet, exercise,
12:13: adequate sleep, stress reduction, the right supplements all help you to actually reduce overall
12:19: inflammation and live an anti-inflammatory lifestyle, which we've talked a lot about in the podcast.
12:23: And that will help reduce your ages as well. So make sure if you don't want to age,
12:28: don't activate your ages, which will cause raging in your body of inflammation, and that is not good.
12:35: So this has hopefully been helpful to you. It's a little deep sciencey stuff, but I think it's
12:39: important to understand why we need to do the things we do, like why we need to not eat so much sugar
12:44: and starch, why we should be avoiding all the crispy fried stuff that we might like, but it doesn't
12:49: like us. And as a friend of mine said, you want to eat food that you love and that loves you back.
12:56: So make sure you do that.
12:58: On a final note, please know that going to the occasional
13:01: bargbue isn't going to be the worst thing in the world for you,
13:04: but don't make it a habit, right?
13:07: Basically, predominantly eat, right?
13:09: And then occasionally cheat.
13:10: It's fine.
13:12: But make sure you are not doing this on a regular basis.
13:15: So that's it for today's health bite.
13:17: I hope you've enjoyed it.
13:19: Let us know how you can learn to turn down your inflammation.
13:23: We'd love to hear from you.
13:25: subscribe wherever you get your podcasts and we'll see you next week on The Doctors' Pharmacy.
13:33: Hey everybody, it's Dr. Hyman. Thanks for tuning in to The Doctors' Pharmacy. I hope you're
13:37: loving this podcast. It's one of my favorite things to do and introducing all the experts that I
13:42: know and I love and that I've learned so much from. And I want to tell you about something else I'm
13:45: doing, which is called Mark's Picks. It's my weekly newsletter and in it I share my favorite stuff
13:52: from foods to supplements to gadgets to tools to enhance your health.
13:57: It's all the cool stuff that I use and then my team uses to optimize and enhance our health.
14:01: And I'd love you to sign up for the weekly newsletter.
14:03: I'll only send it to you once a week on Fridays.
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14:13: That's drheiman.com forward slash picks PICKS and sign up for the newsletter.
14:19: and I'll share with you my favorite stuff that I use to enhance my health and get healthier and better and live younger longer.
14:27: Hi everyone, I hope you enjoyed this week's episode.
14:29: Just a reminder that this podcast is for educational purposes only.
14:33: This podcast is not a substitute for professional care by a doctor or other qualified medical professional.
14:39: This podcast is provided on the understanding that it does not constitute medical or other professional advice or services.
14:45: If you're looking for help in your journey, seek out a qualified medical practitioner.
14:49: If you're looking for a functional medicine practitioner, you can visit
14:52: ifm.org and search their Find a Practitioner Database.
14:56: It's important that you have someone in your corner who's trained,
14:59: who's a licensed healthcare practitioner, and can help you make changes,
15:02: especially when it comes to your health.