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

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

00:00

😀 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。

05:00

🏞️ 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。

10:04

🍽️ 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。

15:06

☀️ 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。

Keywords

💡年轻化

年轻化是视频的核心主题，指的是通过各种方法使人看起来更年轻。视频中讨论了从外部（如使用护肤品和手术）和内部（如饮食和生活方式的改变）两种途径来实现年轻化。

💡糖基化终产品(AGEs)

糖基化终产品(AGEs)是糖和蛋白质结合后的产物，会在身体内积累，导致看起来更老，同时也是慢性炎症和疾病的成因。视频中提到，例如烧烤肋排等高温烹饪的食物中AGEs含量较高。

💡脂质氧化终产品(ALEs)

脂质氧化终产品(ALEs)是脂肪与葡萄糖或糖结合的产物，与AGEs类似，它们会造成慢性炎症和疾病，并使人看起来更老。视频中提到，食用含有高糖和高脂肪的食物，如冰淇淋和薯条，会加速这一过程。

💡抗氧化剂

抗氧化剂是能够中和自由基，减少氧化应激的物质，有助于防止老化。视频中提到，通过食用富含抗氧化剂的食物，如吃草的动物或多样化的植物，可以提高身体的抗氧化水平。

💡自噬

自噬是身体回收和再利用损伤细胞和细胞内物质的过程，有助于保持细胞健康，也是保持年轻外观的关键机制之一。视频中提到，频繁进食高糖、高谷物和超加工食品会抑制自噬过程。

💡超加工食品

超加工食品是指经过极端改变和修改的食品，通常含有多种添加剂和化学物质，长期食用可能导致健康问题和老化。视频中强调，减少这类食品的摄入有助于保持年轻。

💡胆汁

胆汁是由肝脏产生的物质，帮助身体从食物中提取脂溶性营养素。视频中提到，低脂饮食会耗尽胆汁，导致皮肤和头发干燥，看起来不健康。

💡饱和脂肪与不饱和脂肪

饱和脂肪相对稳定，而不饱和脂肪则不稳定，容易氧化。视频中建议避免食用含有不饱和脂肪的油籽油，因为它们会加速老化过程。相反，应该选择稳定的饱和脂肪，如橄榄油。

💡胆固醇

胆固醇在身体中扮演重要角色，包括制造激素和细胞膜。视频中指出，低胆固醇饮食或使用他汀类药物可能会影响皮肤健康。

💡维生素A

维生素A对皮肤健康至关重要，它支持皮肤内外的健康。视频中提到，蛋黄是维生素A的一个非常好的来源。

💡Omega-3脂肪酸

Omega-3脂肪酸，如鱼油中的脂肪酸，对健康有益，可以减少炎症并有助于保持皮肤健康。视频中提到，鲑鱼、鳕鱼肝油和沙丁鱼是Omega-3脂肪酸的良好来源。

💡阳光暴露

适量的阳光暴露对皮肤有益，因为阳光中的红外线对肌肤有疗效，并且可以增加褪黑素的产生，褪黑素是一种强大的抗氧化剂。但过度暴露于阳光下，如晒伤，会加速皮肤老化。

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