Diet And Lifestyle Hacks To Prevent Rapid Aging

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.

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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

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