皮膚更年輕的秘訣.11項重點,柏格醫生 Dr Berg(220120)

00:23:47
https://www.youtube.com/watch?v=Eo1fgfeqWM0

概要

TLDR本视频探讨了从内外多方面保持年轻肌肤的重要性，强调AGE（高级糖化终产物）对皮肤衰老的影响，以及通过饮食选择、阳光暴露和肝脏健康来逆转这种影响。作者建议定期进行间歇性禁食以促进自噬、减少AGE的积累，同时提倡摄入富含健康脂肪和维生素的食物以改善皮肤状态。此外，管理压力、养成良好的饮食习惯和维护良好的肠道微生态也被视为美化肌肤的重要因素。

収穫

  • 👶 维持年轻外观需从内部开始。
  • 💡 AGE是糖与蛋白质结合的产物，影响肌肤衰老。
  • 🍽️ 饮食中少糖、少脂肪，多蔬菜有助减缓衰老。
  • 🕶️ 适度阳光可促进褪黑激素，有助于抗氧化。
  • 🚀 定期间歇性禁食可促进自噬，清除损伤蛋白。
  • 🥦 十字花科蔬菜对肝脏解毒有积极作用。
  • 🐟 摄入 Omega-3 有助保护肌肤光泽。
  • 😷 避免吸烟与酗酒，有助维护肌肤年轻。
  • ⚡ 高压力会加速衰老，需通过锻炼与放松应对。
  • 🐓 有机蛋白质能提高营养价值，改善皮肤质量。

タイムライン

  • 00:00:00 - 00:05:00

    本视频探讨了如何让自己看起来更年轻，首先强调内在的年轻对外在的影响，尤其是损伤蛋白质的累积影响。引入“糖化终产物”（AGEs）的概念，指出这些物质会导致蛋白质损伤，进而使人看起来更老。冰淇淋、烧烤排骨、汉堡等高糖和蛋白质的组合，会加剧AGEs的形成，因此应尽量避免这些食品，以减缓衰老。

  • 00:05:00 - 00:10:00

    接下来介绍了自噬（autophagy），即体内可以自我清理和再利用损伤蛋白质的过程。它是通过禁食实现的，包括间歇性禁食和一次性进食（OMAD）。强调阳光适量有助于产生褪黑激素，这是一种抗氧化剂，可以帮助消除自由基损伤，建议适量日晒以保持肌肤年轻。同时，养成健康的生活习惯和环境也是关键。

  • 00:10:00 - 00:15:00

    讨论了肝脏对去毒素和抗衰老的作用，健康的肝脏可以帮助分解体内的毒素，从而保持年轻。提到十字花科蔬菜，如甘蓝、花椰菜等，能增强肝脏的解毒能力，维持体内的抗氧化水平，促进身体的健康。获取足够的胆汁也至关重要，以帮助利用脂溶性维生素，进一步保持肌肤的光泽。

  • 00:15:00 - 00:23:47

    最后提到饮食中的蛋白质和脂肪摄入要适量，建议选择有机的草饲蛋、鱼类和健康脂肪。不建议过低的脂肪饮食，因为缺乏脂溶性维生素会导致皮肤老化。同时，强调肠道微生物组对年轻外观的重要性，发酵蔬菜是维持健康微生物组的最佳食物，有助于皮肤的年轻。

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マインドマップ

ビデオQ&A

  • 什么是AGE以及为什么它会影响皮肤的年轻程度？

    AGE是高级糖化终产品，由糖与蛋白质结合生成，积累过多会导致身体及皮肤老化。

  • 如何通过饮食减少AGE的积累？

    避免高糖和高脂肪的食物，例如冰淇淋、炸薯条等，选择低糖的替代品和新鲜蔬菜。

  • 什么是自噬，如何促进它？

    自噬是体内清除老化及损伤蛋白质的过程，进行间歇性禁食可有效促进自噬。

  • 阳光对皮肤年轻化有何影响？

    适量的阳光可以促进身体生成褪黑激素，具有抗氧化效果，有助于保持年轻肌肤。

  • 哪些食物有助于肝脏健康，进而保持肌肤年轻？

    十字花科蔬菜（如西兰花和甘蓝）对肝脏有益，帮助排毒，从而增强肌肤年轻。

  • 为什么好的脂肪对保持年轻肌肤很重要？

    好的脂肪（如Omega-3和维生素A、E）有助于维持细胞膜的健康，支持皮肤的光泽。

  • 如何改善微生物组，从而保护皮肤年轻？

    摄入发酵蔬菜可改善肠道微生物组，帮助产生重要的短链脂肪酸以及增强免疫系统。

  • 吸烟和饮酒对皮肤有何危害？

    抽烟和大量饮酒会加速抗氧化剂的消耗，导致皮肤更容易老化。

  • 压力对皮肤年轻化有什么影响？

    高压力状态会导致皮肤蛋白质分解加速，吃更多碳水化合物，加速衰老迹象。

  • 怎样的蛋白质是有益的？

    选择有机、自养的动物蛋白，以保证摄入质量及健康的营养成分。

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  • 00:00:00
    today we're going to talk about how to
  • 00:00:01
    look younger now if you tell people what
  • 00:00:04
    to do without the why to do it a lot of
  • 00:00:08
    times they they won't do it so today I'm
  • 00:00:10
    going to go into the why as well as what
  • 00:00:12
    to do this information is good for new
  • 00:00:14
    people as well as those people who have
  • 00:00:16
    been watching my channel for quite some
  • 00:00:18
    time so to look younger on the outside
  • 00:00:21
    you really have to be younger on the
  • 00:00:24
    inside now and when we're dealing with a
  • 00:00:26
    youthful look we're dealing with
  • 00:00:28
    targeting the accumul
  • 00:00:31
    of damaged proteins okay so the more
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    damaged proteins you have internally and
  • 00:00:37
    externally the older you're going to
  • 00:00:39
    look and so I'm going to talk about a
  • 00:00:40
    lot of different parts of this puzzle
  • 00:00:42
    but let's start with this term ages what
  • 00:00:46
    do ages stands for advanced
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    glycation and products now what the heck
  • 00:00:54
    is that that is a
  • 00:00:56
    combination of a sugar molecule with a
  • 00:01:00
    protein molecule when you take sugar and
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    protein and you heat them up you end up
  • 00:01:05
    with these ages okay so basically
  • 00:01:08
    proteins that are now damaged and
  • 00:01:11
    unavailable and they can create a lot of
  • 00:01:14
    problems throughout the body but they
  • 00:01:16
    can also make you look really old now
  • 00:01:19
    ages could also be a combination of
  • 00:01:22
    glucose and fat heated as well so let me
  • 00:01:27
    just kind of make this really simple if
  • 00:01:29
    you were to consume consume this thing
  • 00:01:30
    called ice cream for example you're
  • 00:01:33
    basically heating um glucose
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    lactose uh sugar uh with milk proteins
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    very high Heats boy you're just
  • 00:01:43
    consuming a product that is just loaded
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    with these ages so ice cream would be a
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    perfect combination of fat and sugar
  • 00:01:51
    heated another one would be barbecued
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    ribs right you take these ribs protein
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    and you put all this sugar sauce on it
  • 00:01:58
    and you heat it and this this is the
  • 00:02:00
    product when someone consumes a
  • 00:02:02
    barbecued ribs um they might notice
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    about an hour later that their their
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    body is sluggish they have a lot of
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    sinus issues and so this is why it's so
  • 00:02:10
    important when you're making barbecued
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    ribs use a sauce that doesn't have sugar
  • 00:02:15
    use spices like a dry rub that has no
  • 00:02:18
    sugar just spices and sea salt now what
  • 00:02:20
    about a soda yeah when you have all the
  • 00:02:22
    sugar and you have caramel coloring and
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    you heat this soda boy you're not just
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    going to get uh the consumption of these
  • 00:02:30
    ages but all the sugar in your body with
  • 00:02:33
    the temperature of 98.6 is going to
  • 00:02:36
    combine with your own blood proteins for
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    example and other proteins and create
  • 00:02:42
    all this damage protein binding
  • 00:02:45
    combinations in fact when you get your
  • 00:02:47
    A1C tested you're measuring the
  • 00:02:50
    accumulation of excess glucose in your
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    bloodstream over a period of three
  • 00:02:56
    months so when you get your A1C and it's
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    high it just tells us how much glycation
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    is going on in your red blood cells you
  • 00:03:03
    need to be in the lower fives not six
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    seven8 I've had people had 11 all that
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    means is they're exposing their blood to
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    a lot of sugar creating glycation and
  • 00:03:15
    that protein now is uh damaged and it's
  • 00:03:18
    going to clog a lot of things up all
  • 00:03:20
    right now let's take a french fry which
  • 00:03:22
    is a starch which is basically kind of
  • 00:03:25
    all these glucose molecules stuck
  • 00:03:27
    together and then it also is deep fried
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    in fat okay so we have fat plus the
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    starch deep fried equals a tremendous
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    amount of Ages so if you want to look
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    really old real fast keep consuming
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    fries then you have potato chips right
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    same deal starch with some oil deep
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    fried not good how about a doughnut
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    right you have this deep fried doughnut
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    boy you have refined carbohydrate with
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    probably like corn oil or soy oil or
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    whatever type of oil they use oh my gosh
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    deadly I remember going to um the cstown
  • 00:04:05
    fair in Pennsylvania where they had deep
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    fried ice cream deep fried potatoes and
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    deep fried Oreos deep fried everything
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    fact you don't see a lot of young people
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    walking around on that fair now what
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    about a burger right hamburger well we
  • 00:04:21
    have this meat with ketchup and then we
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    have a bun of course you want to add
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    fries to that and a coke wow you talk
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    about ages on steroids a perfect deadly
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    combination to look older really
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    quick and then you have pretty much
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    every combination of fast food um that
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    you would find in a fast food restaurant
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    you have Chinese food you have Mexican
  • 00:04:43
    food these are all examples of Ages and
  • 00:04:47
    these are things that make you older and
  • 00:04:49
    these are the things that you need to
  • 00:04:50
    avoid okay let's talk about how to get
  • 00:04:53
    rid of Ages from your body okay well the
  • 00:04:57
    G so happens to be a condition called
  • 00:05:00
    autophagy which is like a an oven that
  • 00:05:04
    can cook and break down ages damage
  • 00:05:08
    proteins and old proteins as in Old skin
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    cells and it
  • 00:05:16
    repurposes these proteins sohagi stands
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    for auto meaning self Fiji means eating
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    so your body is eating its own proteins
  • 00:05:27
    in a way it's repurposing recycling old
  • 00:05:31
    damaged proteins and making new ones so
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    autophagy is really good for ages it's
  • 00:05:38
    good for old wrinkled skin and it's an
  • 00:05:42
    essential condition to make you younger
  • 00:05:44
    and the biggest way to get into
  • 00:05:46
    autophagy is through fasting okay now
  • 00:05:50
    for those of you that are new to my
  • 00:05:52
    channel I would highly recommend
  • 00:05:53
    starting with intermittent fasting I put
  • 00:05:55
    some links down below but for those of
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    you that have been watching my channel
  • 00:05:59
    that are doing fasting already let's say
  • 00:06:02
    you're doing two meals a day I would
  • 00:06:04
    recommend going to one meal a day that's
  • 00:06:06
    called omad now for those of you that
  • 00:06:08
    are doing omad I would recommend to do
  • 00:06:12
    what's called dry omad now what's dry
  • 00:06:15
    omad I'll be doing some videos on this
  • 00:06:17
    topic but dry fasting which is basically
  • 00:06:20
    not consuming any water as well as no
  • 00:06:24
    food creates a compounding effect it's
  • 00:06:29
    like three times as powerful so if
  • 00:06:31
    you're going to do dry omad you would
  • 00:06:33
    drink no water all day except at night
  • 00:06:37
    when you have that one meal but a lot of
  • 00:06:40
    people are doing dry fasting for more
  • 00:06:43
    than just one day they're doing it for
  • 00:06:45
    two days 3 days four days up to seven
  • 00:06:47
    days or a longer because you can
  • 00:06:50
    generate water from your fat cells now
  • 00:06:53
    I'm not going to get too much into that
  • 00:06:54
    in this video but it's very very very
  • 00:06:57
    very powerful but it's more advanced and
  • 00:06:59
    so I don't recommend it unless you've
  • 00:07:01
    done regular water fasting for a period
  • 00:07:04
    of time but if you want to take it to
  • 00:07:06
    the next level you want to start doing
  • 00:07:08
    dry fasting with omed so I highly
  • 00:07:13
    recommend if you want youthful skin to
  • 00:07:15
    get a certain amount of sun okay but
  • 00:07:18
    just make sure you don't go to the
  • 00:07:19
    burning level there's certain types of
  • 00:07:22
    light frequencies or wavelengths like
  • 00:07:25
    infrared that tend to buffer the
  • 00:07:28
    damaging effect effect of UV light and
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    so the benefit of
  • 00:07:33
    infrared wavelengths uh can be extremely
  • 00:07:37
    beneficial to looking youthful because
  • 00:07:40
    it's going to generate a lot of
  • 00:07:43
    melatonin and if you haven't seen my
  • 00:07:45
    video on that topic I put it down below
  • 00:07:48
    but melatonin is not all about sleep
  • 00:07:51
    it's about being an antioxidant and
  • 00:07:53
    getting rid of free radical damage all
  • 00:07:55
    of your cells can make melatonin and so
  • 00:07:58
    there's two types of melatonin
  • 00:08:00
    one for Sleep one for antioxidants and
  • 00:08:02
    one way to generate that is through
  • 00:08:04
    sunlight you just want to make sure you
  • 00:08:06
    don't overdo it but regular exposure to
  • 00:08:09
    Sun is extremely beneficial to looking
  • 00:08:13
    younger and that's one of the problems
  • 00:08:15
    in the winter when you can't get sun you
  • 00:08:17
    tend to look a bit older and pasty and
  • 00:08:20
    um you don't have that youthful glow now
  • 00:08:23
    let's talk about environment okay your
  • 00:08:26
    environment is just filled with
  • 00:08:28
    chemicals poisons drugs I mean it's just
  • 00:08:32
    really hard to avoid that thank goodness
  • 00:08:34
    we have our liver that can dismantle
  • 00:08:38
    these poisons okay it can dismantle
  • 00:08:41
    heavy metals it can dismantle uh
  • 00:08:43
    pesticides and insecticides pollution um
  • 00:08:48
    chemicals in your in the water chemicals
  • 00:08:50
    in the food and that's called phase one
  • 00:08:53
    phase to
  • 00:08:54
    detoxification okay and so your liver
  • 00:08:57
    has certain enzymes that can be boosted
  • 00:09:00
    with certain foods to help get rid of
  • 00:09:04
    poisons so a really important part of
  • 00:09:08
    looking youthful is having a healthy
  • 00:09:10
    liver if your liver is cerotic or like
  • 00:09:13
    filled with um therosis scar tissue or
  • 00:09:15
    it's filled with fat or it's inflamed uh
  • 00:09:19
    you're going to look old so anything you
  • 00:09:21
    can do to strengthen the liver is going
  • 00:09:24
    to make you look younger and there's a
  • 00:09:26
    couple things I'm going to just mention
  • 00:09:28
    right now cruciferous vegetables okay
  • 00:09:31
    they have certain um phytonutrients that
  • 00:09:34
    can boost your natural enzymes to help
  • 00:09:38
    phase one phase two detoxification okay
  • 00:09:41
    so that's number one not to mention
  • 00:09:42
    vegetables giving you antioxidants
  • 00:09:44
    directly to help act as a scavenger or
  • 00:09:48
    like a sponge to clean up all this free
  • 00:09:51
    radical damage that's occurring due to
  • 00:09:53
    inflammation or chemicals or heavy
  • 00:09:56
    metals Etc so as you add more
  • 00:10:00
    cruciferous vegetables like kale
  • 00:10:02
    broccoli brussels sprouts arugula I like
  • 00:10:05
    arugula in my salads you are going to
  • 00:10:07
    create a healthy liver and the thing
  • 00:10:09
    about the youthful look it has to be
  • 00:10:12
    created continually okay A lot of times
  • 00:10:15
    people just neglect this creation of
  • 00:10:18
    health and then they Wonder someday whe
  • 00:10:21
    they what happened to my
  • 00:10:22
    body but it has to be continually
  • 00:10:25
    created every single day now a lot of
  • 00:10:28
    these poison and chemicals and toxins
  • 00:10:30
    that come through the liver um you need
  • 00:10:33
    bile to help eliminate these toxins so
  • 00:10:37
    bile is very very important in that
  • 00:10:39
    youthful look not just in the
  • 00:10:41
    elimination of toxic waste but also in
  • 00:10:45
    the extraction of fat cble vitamins
  • 00:10:49
    which you need desperately to look
  • 00:10:52
    useful like vitamin A E D and omega-3
  • 00:10:57
    fatty acids which is not a vitamin but
  • 00:11:00
    it's just a essential nutrient which all
  • 00:11:03
    these fat soluble compounds that you
  • 00:11:05
    need to make the skin look useful is
  • 00:11:07
    dependent on this bile so if you don't
  • 00:11:10
    have enough bile because of various
  • 00:11:11
    reasons let's say you have a fatty liver
  • 00:11:14
    let's say you're on a lowfat diet
  • 00:11:17
    because fat stimulates bio or you have
  • 00:11:20
    some type of you know let's say you had
  • 00:11:22
    gallstones and you you removed your
  • 00:11:23
    gallbladder so a bile deficiency will
  • 00:11:26
    cause you to end up with uh a deficiency
  • 00:11:28
    of the fats I vitamins and omega-3 fatty
  • 00:11:31
    acids all the things that you really
  • 00:11:33
    need to look youthful so this is why a
  • 00:11:36
    combination of enough bile and consuming
  • 00:11:40
    enough fat to get these fat CYO vitamins
  • 00:11:43
    are really necessary to have that
  • 00:11:45
    youthful look this is why people going
  • 00:11:47
    on a low-fat diet end up looking older
  • 00:11:51
    because they don't have the benefits of
  • 00:11:53
    the vitamin A d e and omega-3 fatty
  • 00:11:57
    acids so let's just touch on the type of
  • 00:11:59
    fat that I'm talking about I'm talking
  • 00:12:00
    about like fatty fish like
  • 00:12:03
    salmon amazing for omega-3 fatty acids
  • 00:12:07
    which is essential for the
  • 00:12:08
    anti-inflammatories and to counter all
  • 00:12:10
    the omega-6 fatty acids that are also in
  • 00:12:13
    our diet like the uh corn oil canola soy
  • 00:12:18
    oil the cotton seed oil it's in just so
  • 00:12:21
    many foods it's in foods that you're
  • 00:12:24
    going to find when you go out to eat and
  • 00:12:26
    all that creates a lot of inflammation
  • 00:12:28
    and it just makes you look older in fact
  • 00:12:31
    it affects the eyes as in age related
  • 00:12:34
    macular degeneration which is very very
  • 00:12:36
    very common and just having older
  • 00:12:39
    looking skin but fatty fish is very very
  • 00:12:42
    important okay uh the second thing is
  • 00:12:45
    egg yolks you're G to get a lot of good
  • 00:12:47
    vitamin A from egg yolks and you're also
  • 00:12:50
    going to get uh choline in egg yolks
  • 00:12:54
    that's great for a fatty liver and to
  • 00:12:56
    help you regulate cholesterol there's
  • 00:12:59
    less of thin in egg yolks too which help
  • 00:13:02
    regulate cholesterol because people are
  • 00:13:03
    always concerned about the cholesterol
  • 00:13:05
    in egg yolks but it has the antidote to
  • 00:13:08
    that cholesterol as well and also by the
  • 00:13:12
    way you need foods high in cholesterol
  • 00:13:15
    to build healthy U membranes in your
  • 00:13:18
    cell to build healthy sex hormones that
  • 00:13:21
    make your skin look youthful like
  • 00:13:22
    testosterone and estrogen you need all
  • 00:13:25
    that good cholesterol to make healthy
  • 00:13:27
    looking skin this is why people that are
  • 00:13:30
    on cholesterol medication like statins
  • 00:13:33
    end up looking really old and they end
  • 00:13:35
    up having a lot of side effects with the
  • 00:13:37
    muscles an inflammation and they can't
  • 00:13:40
    make bile you need cholesterol to make
  • 00:13:43
    bile bile is just so important and one
  • 00:13:46
    thing you start doing too is start
  • 00:13:47
    taking purified bio salts to help
  • 00:13:49
    extract some of these um fat Cal
  • 00:13:52
    nutrients from the cells if you're
  • 00:13:53
    deficient so egg yolks very very
  • 00:13:56
    important butter butter can give you a
  • 00:13:58
    lot of vitamin A don't be afraid to
  • 00:14:01
    consume butter just make sure it's
  • 00:14:02
    grass-fed and then we get to vitamin E
  • 00:14:05
    now the best source of vitamin E is
  • 00:14:06
    sunflower seeds but it's also in the
  • 00:14:09
    leafy greens it's in nuts it's in
  • 00:14:12
    vegetables okay so vitamin E is very
  • 00:14:16
    very important in skin as well as
  • 00:14:18
    internally now another good oil would be
  • 00:14:20
    cod oil cod oil has vitamin d as well as
  • 00:14:24
    Vitamin A as well as omega-3 fatty acids
  • 00:14:28
    Okay so cod liver and cod liver oil very
  • 00:14:31
    very important as well as beef liver too
  • 00:14:34
    I personally can't eat it because I
  • 00:14:35
    don't like the taste but if you like
  • 00:14:37
    liver liver and onions go for it uh
  • 00:14:40
    organ meats are loaded with these fat
  • 00:14:42
    cable vitamins extra virgin olive oil
  • 00:14:44
    very very important avocados avocado oil
  • 00:14:48
    awesome for your skin so in other words
  • 00:14:50
    you don't want to go lowfat there's a
  • 00:14:53
    diet which I don't recommend by the way
  • 00:14:55
    it's called Ideal Protein now it's keto
  • 00:14:59
    it's low carb but it's also low fat so
  • 00:15:03
    it's not really from my definition a
  • 00:15:06
    healthy version of the ketogenic diet
  • 00:15:08
    and if you ever look at someone who's
  • 00:15:10
    done the ideal protein diet boy do they
  • 00:15:13
    look old their their hair their skin
  • 00:15:18
    looks all dried out it doesn't look
  • 00:15:20
    youthful so you might lose weight but
  • 00:15:24
    you don't look healthy now there's one
  • 00:15:26
    little interesting thing I want to tell
  • 00:15:28
    you about
  • 00:15:29
    um vegetables okay you might not think
  • 00:15:33
    that there's much fat in vegetables but
  • 00:15:37
    a lot of the
  • 00:15:38
    phytonutrients like chlorophyll like
  • 00:15:42
    carotenoids and the list goes on and on
  • 00:15:44
    and on are all fats cable so to extract
  • 00:15:48
    these wonderful antioxidants as well as
  • 00:15:52
    amazing
  • 00:15:54
    phytonutrients you need bile and you
  • 00:15:57
    also need to eat them with fat so when
  • 00:16:01
    you have a salad put the extra version
  • 00:16:03
    olive oil on it when you're consuming um
  • 00:16:07
    a cruciferous vegetable put some olive
  • 00:16:09
    oil on it consuming the greens with an
  • 00:16:12
    oil will help you extract these
  • 00:16:15
    wonderful phytonutrients which not only
  • 00:16:18
    are loaded with the antioxidants but
  • 00:16:21
    they also help that phase one phase two
  • 00:16:24
    detoxification we've talked about and by
  • 00:16:26
    the way phytonutrients also help
  • 00:16:29
    stimulate autophagy okay on the topic of
  • 00:16:33
    free radical damage okay in order to
  • 00:16:36
    handle excess amount of free radical
  • 00:16:38
    damage uh and oxidation which makes you
  • 00:16:41
    look
  • 00:16:42
    older there's two types of
  • 00:16:45
    antioxidants there are endogenous
  • 00:16:49
    antioxidants which are antioxidants that
  • 00:16:51
    your body makes okay and then there's
  • 00:16:54
    exogenous antioxidants which you get
  • 00:16:56
    from food okay so if you you need to
  • 00:16:59
    consume a lot of greens and vegetables
  • 00:17:02
    to get those antioxidants but your own
  • 00:17:05
    body has antioxidant networks which
  • 00:17:09
    increase when you exercise which
  • 00:17:12
    increase when you do fasting so fasting
  • 00:17:16
    helps you with just about every aspect
  • 00:17:19
    of looking useful and so every time you
  • 00:17:21
    do fasting you actually increase
  • 00:17:23
    antioxidants internally pretty cool now
  • 00:17:25
    I've already mentioned about the
  • 00:17:26
    combination of glucose and protein and
  • 00:17:30
    glucose and fat but just glucose in
  • 00:17:32
    general okay consuming a high carb diet
  • 00:17:36
    is
  • 00:17:37
    probably the fastest way to look older
  • 00:17:41
    because if you ever take a look at a
  • 00:17:42
    diabetic boy they age so fast the sugar
  • 00:17:46
    is like rust and it oxidizes not just
  • 00:17:50
    the inside of your arteries and the eye
  • 00:17:53
    and the nerves and the brain and the
  • 00:17:54
    kidney but your skin it'll make your
  • 00:17:57
    skin look really old and every time you
  • 00:17:59
    consume glucose of any kind you also at
  • 00:18:03
    the same time block vitamin C the
  • 00:18:05
    chemistry of vitamin C is very similar
  • 00:18:08
    to glucose and so you're blocking
  • 00:18:10
    vitamin C which is another powerful
  • 00:18:14
    antioxidant and you're also depleting
  • 00:18:16
    other antioxidants from your body when
  • 00:18:18
    you consume sugar and like vitamin B1
  • 00:18:21
    which is also an antioxidant and you're
  • 00:18:23
    basically just making your skin look
  • 00:18:26
    really really old very fast and of
  • 00:18:29
    course if you smoke you're really
  • 00:18:31
    depleting these antioxidants and
  • 00:18:33
    vitamins especially vitamin C that the
  • 00:18:36
    requirement or demand for antioxidants
  • 00:18:39
    and vitamin C and other vitamins go way
  • 00:18:42
    up if you're a smoker because you're
  • 00:18:44
    putting all this pollution internally so
  • 00:18:49
    one way to age prematurely is just to
  • 00:18:52
    keep smoking so if you're smoker do
  • 00:18:54
    whatever you can to you know kick the
  • 00:18:57
    habit but in the meantime if you're
  • 00:18:58
    making this
  • 00:18:59
    transition and you're coming off smoking
  • 00:19:02
    or let's say you're um coming off
  • 00:19:05
    alcohol which is another way to age very
  • 00:19:08
    fast you want to take a lot of
  • 00:19:10
    antioxidants not from a pill but from
  • 00:19:13
    food you want to consume a lot of greens
  • 00:19:16
    to and do a lot of fasting and do all
  • 00:19:18
    the things that I'm talking about to
  • 00:19:21
    counter all this free radical damage
  • 00:19:24
    that's occurring in the body now another
  • 00:19:26
    point I want to bring up is a s called
  • 00:19:29
    stress stress puts your body
  • 00:19:32
    into two situations one it puts your
  • 00:19:36
    body into a glucose situation where your
  • 00:19:38
    your body is now um tapping into glucose
  • 00:19:42
    as fuel it's turning things into glucose
  • 00:19:46
    so even though you got off carbs you're
  • 00:19:48
    still consuming carbs if you have a lot
  • 00:19:51
    of stress so that's one thing and then
  • 00:19:54
    the other thing is that it's creating a
  • 00:19:56
    catabolic or a breakdown effect of
  • 00:19:59
    proteins uh your skin so one way to age
  • 00:20:03
    is just to go through a lot of stress so
  • 00:20:05
    you're going to have to actively work
  • 00:20:07
    hard at countering the amount of stress
  • 00:20:11
    in our environment unfortunately you
  • 00:20:12
    can't escape it but you can do things to
  • 00:20:15
    counter it and slow it down you can
  • 00:20:17
    actively and aggressively do continual
  • 00:20:20
    regular exercise you can do a lot of
  • 00:20:22
    fasting both intermittent and prolong
  • 00:20:24
    fasting you can do physical work which
  • 00:20:26
    is probably one of the best ways to
  • 00:20:28
    counter stress you can work on improving
  • 00:20:30
    your sleep okay and one really great
  • 00:20:33
    technique is to control your breathing
  • 00:20:36
    start breathing through your nose
  • 00:20:37
    especially when you're sleeping and slow
  • 00:20:39
    down your breathing I I have a really
  • 00:20:42
    good video on that if you haven't seen
  • 00:20:43
    that I will put a link down below but
  • 00:20:45
    controlled breathing can pull you out of
  • 00:20:47
    a panic attack and really keep your
  • 00:20:50
    stress under control but stress is
  • 00:20:53
    another factor that I needed to bring up
  • 00:20:55
    because it's a really important thing
  • 00:20:57
    the other point I want to bring up is um
  • 00:21:00
    protein you want to make sure the
  • 00:21:02
    protein is quality so organic grass-fed
  • 00:21:06
    well caught fatty Fish seafood is
  • 00:21:10
    important for uh quality proteins as
  • 00:21:13
    well as trace minerals which help the
  • 00:21:15
    skin then we have pasture raised eggs
  • 00:21:19
    very very important versus the
  • 00:21:21
    commercial eggs then you have wild CAU
  • 00:21:23
    animal products and then we also get to
  • 00:21:25
    the amount of
  • 00:21:27
    protein a healthy ketogenic plan is a
  • 00:21:30
    moderate amount of protein it's not a
  • 00:21:32
    high protein diet what do you think
  • 00:21:34
    happens when you consume excessive
  • 00:21:36
    amounts of protein that you're not
  • 00:21:38
    converting into body
  • 00:21:41
    proteins well that protein is then used
  • 00:21:44
    for fuel and it's also creating a lot of
  • 00:21:47
    waste in your body so it's very
  • 00:21:49
    important not to overdo it on the
  • 00:21:51
    protein if you want to look useful so
  • 00:21:55
    I'm not recommending going low protein
  • 00:21:57
    just moderate amount a real simple rule
  • 00:22:00
    of thumb would be the amount of protein
  • 00:22:04
    on the palm of your hand times two if
  • 00:22:07
    you're male or just times one if you're
  • 00:22:11
    female just to keep it really really
  • 00:22:13
    simple that would be a moderate amount
  • 00:22:14
    of protein and then the last point I
  • 00:22:17
    want to bring up is your
  • 00:22:19
    microbiome your microbes in your gut
  • 00:22:23
    help make fat fatty acids called short
  • 00:22:27
    chain fatty acids
  • 00:22:29
    which are really important in
  • 00:22:32
    controlling blood sugars in making your
  • 00:22:35
    insulin more sensitive in getting rid of
  • 00:22:38
    insulin resistance they also make
  • 00:22:41
    vitamins B vitamins they also make
  • 00:22:43
    factors that help your immune system and
  • 00:22:45
    decrease inflammation and on top of that
  • 00:22:49
    they make secondary bile so they help
  • 00:22:51
    you make bile which is also very very
  • 00:22:54
    important in the extraction of the fat
  • 00:22:56
    typ of
  • 00:22:57
    vitamins so having a really good
  • 00:22:59
    microbiome is so essential in that
  • 00:23:02
    youthful look and one of the best foods
  • 00:23:04
    for establishing this microbiome is
  • 00:23:07
    fermented vegetables so like the
  • 00:23:10
    sauerkraut probably the best food for
  • 00:23:12
    your
  • 00:23:13
    skin but there other types of things
  • 00:23:16
    like pickles and other fermented
  • 00:23:18
    vegetables that are very very important
  • 00:23:20
    because they give you the Prebiotic and
  • 00:23:21
    the probiotic at the same time all right
  • 00:23:24
    I packed a lot of information in this
  • 00:23:26
    video I hope you took notes watch it
  • 00:23:29
    again implement this stuff for that
  • 00:23:31
    youthful look but the next most
  • 00:23:32
    important video to watch is on aagy so
  • 00:23:36
    check it out I put it right here
タグ
  • 年轻
  • AGE
  • 糖化
  • 自噬
  • 饮食
  • 阳光
  • 皮肤健康
  • 抗氧化剂
  • 肝脏
  • 微生物组