變更年輕的秘訣!增加抗氧化、肝功能與自噬作用、優質橄欖油,柏格醫生 Dr Berg
Summary
TLDR视频中讨论了如何从内而外看起来更年轻。首先,避免高糖和高脂肪的食物,因为它们会产生糖基化终产品(AGEs)和高级脂氧化终产品(ALEs),这些物质会导致慢性炎症,加速衰老。其次,增加抗氧化剂的摄入,如通过食用草饲动物和多样化植物,可以提高身体自身的抗氧化能力。此外,适度的日晒、规律的睡眠、间歇性禁食和锻炼可以促进身体的自我修复机制——自噬,帮助细胞更新。最后,避免过度加工的食品,选择健康的脂肪来源,如饱和脂肪和Omega-3脂肪酸,以及适量的阳光照射,都是保持年轻外观的关键。
Takeaways
- 👵 与年长的朋友交往可以让你看起来更年轻。
- 🧴 从外部护理(如使用抗皱霜和手术)和内部调理两个角度考虑保持年轻。
- 🍖 避免过多摄入AGEs(糖化终产品),它们会导致炎症和老化。
- 🥩 选择食用草饲动物肉类,因为它们含有更多的抗氧化剂。
- 🚫 减少摄入不饱和脂肪,如种子油,因为它们不稳定,容易加速老化。
- 🍽️ 保持肝脏健康,避免低脂饮食,以维持皮肤和头发的健康。
- 🏃♂️ 通过锻炼、禁食和睡眠来提高身体内源性抗氧化剂的水平。
- 🌞 适度晒太阳有助于皮肤健康,但过度曝晒会导致皮肤老化。
- 🥑 选择食用富含抗氧化剂的食物,如十字花科蔬菜,以促进身体制造抗氧化剂。
- 🧠 保持胆固醇水平,因为胆固醇对于制造激素和细胞膜至关重要。
- 🍳 蛋黃是维生素A的良好来源,对内外皮肤健康都很重要。
Q & A
如何通过与年长的朋友交往来看起来更年轻?
-与年长的朋友交往可能会让你在对比中显得更年轻,但这更多是一种幽默的说法。实际上,要真正看起来年轻,应该关注内在健康和外在护理。
什么是从内到外的年轻化方法?
-从内到外的年轻化方法包括改善饮食习惯,避免高糖和高脂肪的食物,增加抗氧化剂的摄入,以及通过锻炼、睡眠等方式提高身体的自我修复能力。
AGEs是什么,它们如何影响我们的外貌?
-AGEs,即晚期糖基化终产品,是糖和蛋白质结合后的产物,会在体内积累,导致慢性炎症和疾病,从而使人看起来更老。
ALEs是什么,它们与AGEs有何不同?
-ALEs,即晚期脂质氧化终产品,是脂肪与葡萄糖或糖结合的产物。与AGEs不同,ALEs涉及的是脂肪和糖的结合,同样会导致慢性炎症和积累,影响人的外貌。
为什么我们应该避免摄入不饱和脂肪?
-不饱和脂肪比饱和脂肪更不稳定,容易氧化,产生自由基损害,这会导致细胞损伤和加快衰老过程。
抗氧化剂如何帮助我们看起来更年轻?
-抗氧化剂可以中和自由基,减少氧化压力,保护细胞免受损害,从而延缓衰老过程,帮助我们保持年轻的外貌。
为什么说高抗氧化剂水平的人群寿命更长?
-高抗氧化剂水平有助于抵抗氧化应激,减少慢性炎症和疾病的风险,这可能是某些地区人群寿命较长的原因之一。
如何通过饮食提高我们体内的抗氧化剂水平?
-可以通过食用富含抗氧化剂的食物,如十字花科蔬菜、草饲动物肉类、多样化的植物性食物来提高体内抗氧化剂水平。
什么是自噬(Autophagy),它如何帮助我们保持年轻?
-自噬是身体回收和再利用损伤细胞和细胞内物质的过程,有助于清除损伤的细胞成分,促进新细胞的生成,从而有助于保持年轻。
为什么说过度加工食品会阻止自噬过程?
-过度加工食品通常营养不均衡,含有大量添加剂和化学物质,这些成分可能会干扰正常的细胞功能和自噬过程,导致细胞损伤和加速衰老。
为什么低脂饮食可能对皮肤和头发健康不利?
-低脂饮食可能导致必需脂肪酸和脂溶性维生素的摄入不足,影响细胞膜的完整性和激素的生成,从而影响皮肤和头发的健康。
为什么我们应该选择稳定的饱和脂肪而不是不饱和脂肪?
-稳定的饱和脂肪不易氧化,能够维持细胞膜的完整性,而不稳定不饱和脂肪容易氧化,产生有害物质,加速细胞损伤和衰老。
Outlines
😀 从内而外的年轻秘诀
第一段视频脚本主要探讨了如何通过内外两种方法来实现年轻态。外在方法包括使用各种面部护理产品和手术等,而内在方法则强调了通过减少糖基化终产品(AGEs)和高级脂氧化终产品(ALEs)的积累来保持年轻。这些终产品会导致慢性炎症、疾病,并影响外观。通过避免高温烹饪含糖食物、减少摄入高糖和不饱和脂肪,以及增加抗氧化剂的摄入,可以帮助减少这些终产品的形成,从而达到从内而外的年轻效果。
🏞️ 自然环境与长寿的关系
第二段内容讨论了环境和生活方式对长寿和健康的影响。提到了萨丁岛的居民因为高海拔地区的抗氧化食物和生活方式,即便有吸烟等不良习惯也能活得更久。强调了抗氧化物质的摄入对于抵抗氧化压力和自由基损伤的重要性。此外,还提到了通过食用草饲动物、多样化植物、进行断食、锻炼和改善睡眠来提高内源性抗氧化剂水平,以及这些做法如何促进自噬作用,帮助细胞修复和再生。
🍽️ 饮食对年轻外观的影响
第三段视频脚本着重于饮食对维持年轻外观的影响。指出频繁摄入高糖、谷物和超加工食品会抑制自噬作用,导致细胞损伤和老化。解释了超加工食品的定义,以及它们如何通过极端改变食物的本质,使其变成不易腐烂的化学物质,从而对健康和外观产生负面影响。同时,讨论了胆汁的重要性,以及低脂饮食如何通过耗尽胆汁而影响皮肤和头发的健康。还提到了饱和脂肪与不饱和脂肪的区别,以及如何选择和摄入健康的脂肪,如鱼油中的Omega-3脂肪酸,以及维生素A和D的重要性。
☀️ 适度晒太阳对年轻的益处
第四段内容强调了适度晒太阳对保持年轻的好处,同时警告过度晒太阳可能导致皮肤老化。提到了红外线对增加皮肤内褪黑素和作为抗氧化剂的益处。建议适度晒太阳,避免皮肤烧伤,以维持皮肤健康。最后,鼓励观众将视频中的知识点应用到实际生活中,并推荐了关于应该吃什么的视频链接,以便观众可以进一步了解如何通过饮食来保持年轻。
Mindmap
Keywords
💡年轻化
💡糖基化终产品(AGEs)
💡脂质氧化终产品(ALEs)
💡抗氧化剂
💡自噬
💡超加工食品
💡胆汁
💡饱和脂肪与不饱和脂肪
💡胆固醇
💡维生素A
💡Omega-3脂肪酸
💡阳光暴露
Highlights
要看起来更年轻,可以尝试与年长的朋友交往,这样相比之下你看起来会年轻许多。
有两种方法可以让人看起来年轻:从外向内的方法和从内向外的方法。
AGEs(糖化终产品)是导致看起来老化和慢性炎症、慢性疾病的主要原因。
Ales(脂质氧化终产品)是脂肪与葡萄糖或糖结合的产物,同样会导致老化。
不饱和脂肪如种子油比饱和脂肪更容易氧化,因此应避免以保持年轻。
氧化应激和自由基损伤是导致老化的因素,通过提高抗氧化水平可以减少这些损伤。
吸烟、饮酒、污染和吸毒等都会加速氧化,但抗氧化剂的摄入可以平衡这一过程。
某些地区的人们尽管吸烟但寿命较长,可能是因为他们的饮食中富含抗氧化剂。
通过食用草饲动物或多样化植物群,可以提高体内的抗氧化剂水平。
食用十字花科蔬菜等富含植物营养素的食物可以触发基因产生抗氧化剂。
禁食、运动和睡眠可以增加内源性抗氧化剂,促进身体自我修复。
频繁进食高糖、高谷物和超加工食品会抑制自噬过程,影响细胞的修复和更新。
低脂饮食可能会导致皮肤和头发干燥,影响健康外观。
选择稳定的饱和脂肪,如橄榄油,避免不饱和脂肪酸如大豆油、菜籽油等。
胆固醇对于制造激素和细胞膜至关重要,不应过度限制其摄入。
Omega-3脂肪酸和维生素A对于皮肤健康非常重要,可以通过食用鱼类和蛋类来获取。
适度日晒有助于皮肤健康,但过度曝晒会导致皮肤老化。
红外线辐射对皮肤有益,可以增加褪黑素并具有抗氧化作用。
避免超加工食品,选择天然未加工或最少加工的食品,以维持健康和年轻的外观。
Transcripts
so today I want to talk about how to
look younger instantly okay this is what
you do very very important start to find
some new friends that are a lot older
than you and just start hanging out with
them and you're going to look a lot
younger but in all seriousness there's
really two viewpoints to look at when
trying to you know look youthful uh the
outside in approach versus the Inside
Out approach so many people are focused
on trying to look younger from the
outside in they're using all sorts of
facial creams and different things that
putting your face to like anti- wrinkle
things and creams and lotions and all
sorts of things not to mention surgery
and those things as well but what about
from the inside out what are some things
you can do to change your youthful
appearance from the inside well let's
start right at the most important thing
and that would be something called age
advanced glycation
end products that is a combination of a
sugar and A protein that is bonded and
stuck together these get stuck in the
body and they accumulate and they make
you look older and they create all sorts
of chronic inflammation and chronic
disease so if you were to take um I
don't know barbecued ribs for example
you have sugar sauce on these ribs and
they're heated so heat tends to cause
this chemical reaction to occur and so
there's a lot of different meals that we
cook like meatloaf for example and it
can even be proteins in junk food right
that's just process it's highly heated
but it can also be the amount of sugar
that you're eating that goes into your
own bloodstream and you have heat inside
your body and it starts to interact with
your own proteins okay you have
something in your blood cells called
hemoglobin there's this thing called
A1C what is that that is a measurement
of how much
glycated protein that you have and it
gives you a number so you can kind of
look at on a scale from good to bad and
you can kind of from that determine your
blood sugars over a period of three
months these ages are behind a lot of
problems with just looking old okay but
you also have something else that's
related a e what is that that stands for
advanced lip oxidation and products okay
that is where you have fat that gets
bound to glucose or sugar so ages are
are sugar and protein that gets stuck
ales are sugar and fat that gets stuck
same thing it creates chronic
inflammation disease and it accumulates
and it makes you look older because
think about it you have various um
proteins in your body you have a lot of
different proteins I mean you have
proteins in your tendons your ligaments
you have protein in your blood but you
also have fat membranes too and then
your nervous system and your endocrine
system your brain and even every cell in
your body has a cell membrane made out
of fat let's say you ate some ice cream
right fat with sugar heated deadly for
this this process of binding this sugar
with this fat you have also uh french
fries right because you have high Heats
with a starch which is a carb which can
turn into sugar really fast and then the
fat the oil that they cook with then you
have the cereals and the chips the
donuts etc etc now when we talk about um
this Al the one that affects the lipids
um if we look at just saturated fats and
unsaturated fats like seed oils the seed
oils are much worse than the saturated
fats because they're more of an unstable
fat and so if you want to look young you
better avoid those unsaturated fats
because they're going to make you look
old really quick and when I use the word
oxidation I'm talking about the concept
of like certain parts of your body just
like rusting out creating what's called
free radical damage which is another
thing that's a little confusing I think
the best way to understand that is think
about uh if you had a plate that's
spinning on your finger right now around
a circle and it had different weights on
it and if you took one of the weights
off it would be out of balance right and
it would no longer balance because it's
not paired anymore it starts to becoming
very radical and it starts to damage
things too much oxidation and not enough
protection like antioxidants you have
this thing called oxidative stress and
the reason I'm bringing this up is
because this relates directly to your
aging if you could just balance this
thing out back and bring up your
antioxidant levels you can counter all
the oxidation and the free radical
damage to a major level now as you know
other things also oxidize you as well
smoking drinking pollution taking drugs
you know things like that but what's
interesting about this you always hear
someone say well I know of my
grandfather he smoked like a fiend and
he died at 100 years old how do you
explain that well if you take a look at
certain countries where people live a
long time like Sardinia for example
these people that live in the mountains
live a lot longer than people that live
at the sea level okay and uh there's an
interesting uh article on this talking
about men because the men that lived on
the Mountaintop in Sardinia smoke like a
fiend so wait a second I thought smoking
was bad for you how could this possibly
be they should be dead by the time
they're 60 or 70 how are they living
past 100 years old well yes they do
smoke but they're also consuming a lot
of antioxidants and some of the
antioxidants they eating are actually in
the cheese that they eat because they
goats and their sheep consume grass in
the higher altitudes which have much
much higher antioxidant levels and those
transfer into the milk which goes into
the cheese which goes into these people
that smoke not to mention all the other
antioxidants that they eat and also the
lifestyle they're probably not doing a
lot of ultr processed junk Foods so you
really need to look at the whole picture
okay if you're consuming junk Foods yet
at the same time you're doing other
things that are countering that uh then
that could explain why you might be
surviving a lot longer I live in a
certain area where there's a lot of
people who eat junk food but even though
they seem to be eating a lot of junk
food a lot of them are farmers and
they're outside and they're working
until dark right you have all this
physical activity that is so protective
against everything it's probably
countering all the bad effects from the
chewing tobacco and the smoking and all
the junk food if you have enough
antioxidants to the oxidation then
you're going to be in better shape how
can we build up our antioxidant levels
well we can eat animals that had eaten
grass or even a diversified uh group of
plants versus animals have just lived on
grains or were in a feed lot right
they're not going to have near the
phytonutrients and those phytonutrients
are more protective against things in
fact on my my farm I sent my beef into
the study and the researcher contacted
me after six months and says what are
you doing I says what do you mean he
says let me send you the report so I'll
put the page up right now but you can
see in this report the level of
antioxidants compared to other Farms
right so my cattle not only get a lot of
exercise because there's nothing flat
there's just mountains up and down and
there's not even a lot of grass there's
just a lot of different weeds and
different different plants and different
herbs which obviously is contributed to
these phytonutrients and so when you go
to like Europe uh France and Italy we
have some cheese where these goats and
sheep that have lived on different types
of grasses and higher altitudes I think
they're more protective but another
Viewpoint could be this these
anti-nutrients can create an epigenetic
effect just like exercise does right on
our bodies when you exercise you
actually damage your body that then
causes an adaptation and you become
stronger the same thing with c therapy
or heat therapy or fasting well what
about some of these plant-based
chemicals right it could be doing the
same thing we don't know yet but with
time I think we'll figure this out if we
want to build up our own antioxidants
and I'm talking about endogenous that
means from within our body makes these
antioxidants there's various ways we can
do that okay we can do that by consuming
antioxidants like if you were to consume
food like cruciferous vegetables the
phytonutrients in those cruciferous
vegetables like sulfurane for broccoli
Sprouts or radishes will actually not
only give us some antioxidants it will
trigger our genes are enzymes from those
genes to make antioxidants another way
you can increase your own endogenous
antioxidants is through
fasting exercise and sleeping and the
more antioxidants you have the better
you're also able to detoxify as well
because one thing about our skin our
youthfulness we want a good
detoxification system we don't want to
build up toxic waste and so we need a
very healthy liver if you ever take a
look at someone who has a bad liver okay
their skin is always bad it doesn't look
healthy now all of those things also
trigger something else it's called
autophagy Now what is aop
autophagy is a a condition where your
body starts to recycle damage cells and
damage things within cells to repurpose
them for new cells and aagy can also
help you look younger as well now if we
look on the posing skill of that
frequent eating eating a lot of sugar
eating a lot of grains eating a lot of
ultra processed foods will stop
autophagy now what do I mean by alra
processed foods well if we just take a
look at the definition of the word
processed what does that mean it means
to change something to alter something
to modify something as in modified food
starch right and then if we add this
other word before it called Ultra we're
talking about extreme change okay and
making it so dead those are the foods
that are on the bottom level that aren't
really even Foods they're chemicals and
the more of those foods you eat the
older you're going to look the more
unhealthier you're going to look those
things are designed to sit on the shelf
for a long time and if you think about
it even the bugs won't eat them the
other thing about creating a useful
appearance is to make sure that your
your liver is working especially with
this thing called bile bile is made by
your liver and it helps you extract fat
cable nutrients from the food that you
eat so what depletes bile going on a
low-fat diet this is why if you're on a
lowfat diet your skin your hair dries
out it doesn't look as healthy there's a
diet out there it's called Ideal Protein
and they use soy protein isets which is
like this modified soybean right and
like a powder and they use other
ingredients that are really really cheap
so it's kind of like a lowfat version of
Keto because it's low carb I have
noticed in practice that when people do
this diet they lose weight but they
start to look kind of older they look
dried out also if we look at the type of
fat that you should be eating the
saturated fats are very stable the
unsaturated fats are very unstable and
this is why when you buy these oil seed
oils at the store and they're sitting
out what's keeping them from going
rancid they're already rancid so when
you consume them in salad dressings
mayonnaise basically it's in most of the
foods at the grocery store so you really
have to start reading the labels and if
it says soy oil canola or cotton seed
oil or safflower oil or sunflower seed
oil I would avoid those and on your
salad I would put real extraversion
olive oil maybe some vinegarette now I
do want to bring up this point on
cholesterol cholesterol has a purpose
and the purpose of cholesterol is to
help make hormones also um the
cholesterol is needed to make cell
membranes so when someone is either on a
Statin drug which blocks cholesterol or
they're on a low saturated fat diet
because they been told they have to
replace their saturated fats with the
unsaturated fats which is probably the
biggest mistake in history because it's
created more problems especially obesity
than anything else if you take a look at
the graph of obesity over time sugar
actually has gone down but the only
thing that hasn't gone down is the seed
oils it keeps going higher and higher
and higher and so another good fat is
the omega-3 fats from fish oils could be
sardines salmon cod liver oil is a
really good one that I like because it
not only has the omega-3 it has the
vitamin D and the vitamin A vitamin A is
really really important vitamin A um
supports all of your skin both
externally and also inside your body one
of the best sources of vitamin A is from
egg yolk now you can also get an omega-3
or at least a precursor it's called ala
from Walnut
okay but I would recommend getting the
sprouted walnuts or just buy walnuts
soak them in water overnight then dry
them out in the oven for a little bit
and then consume them that way you don't
have any of the um the things that can
create digestive issues and then you get
um the sun okay the sun can make you
look older especially if you allow the
skin to burn if you are in the Sun and
you just get a slight tan um and you
don't overdo it it's going to be okay
and you're not going to actually age the
skin what happens when you're out in the
sun as well and we need sun is that we
also get uh over 50% of the rays are
infrared infrared is very very
therapeutic to your skin infrared can
penetrate like two inches inside the
body and it goes in the body and it can
help increase melatonin and it's not
just for sleep it's also a very powerful
antioxidant so when you're exposing your
skin to Sun okay you don't overdo it
it's a healthy thing but some people can
overdo it I know as a teenager I I
overdid it you know I let myself get
burned so many times well that's not
healthy you know that can really age
your skin anyway right now you know the
secret to looking youthful and younger
so now your next step is to go out and
apply what I just said if you have not
seen my video on exactly what you should
be eating I put that up right here check
it out
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