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Language: en
What if I told you that what you eat can
help you look more youthful and slow
your cellular aging? As a physician,
I've taken care of many people who are
as fit as a fiddle despite their age.
And so, here's the thing. What's their
secret? Well, now a study from the
United Kingdom found that women with
higher dietary intake of foods
containing had fewer wrinkles and less
skin dryness. that chronic inflammation
is one of the main contributors to brain
aging and dementia. When it comes to the
brain, we can fight inflammation with
foods like
I want to emphasize to you that pure
alcohol actually is a cellular toxin. It
kills your cells. The take home is if
you want to fight the wear and tear of
aging on the brain and on the skin, then
try eating foods that are
anti-inflammatory. So, what are some of
the ones that are my favorites? Well, I
can tell you
[Music]
[Applause]
What if I told you that what you eat can
help you look more youthful and slow
your cellular aging? If you're somebody
who's interested in longevity like I am,
having more years is important, but
being youthful as we age is every bit as
important. As a physician, I've taken
care of many people who are as fit as a
fiddle despite their age. And so, here's
the thing. What's their secret? Well,
making the right choices to preserve
their health and vitality early helps to
make sure that they become as youthful
as possible for as many years as
possible. So, in this video, I'm going
to tell you what to eat that can benefit
the first place that you can actually
see aging, and that's your skin. If you
want great skin, then you're going to
want to watch this video to the end. Are
you ready? Let's go. So, the first thing
you want to eat if you want good skin is
collagen.
And you to make collagen, you want to
eat foods with vitamin C. Here's the
thing. Collagen is what makes your body
and your skin sag as you age. Vitamin C
is essential because it builds collagen.
And if you want your body to actually
have more collagen and keep your skin
firm and youthful, then you want your
vitamin C. Now, a study from the United
Kingdom published in the American
Journal of Clinical Nutrition found that
women with higher dietary intake of
foods containing vitamin C had fewer
wrinkles and less skin dryness. And
what's interesting is that the food
effects dominated everything else. Even
if you took all the other factors into
account, their age, the amount of
exercise these women did, the amount of
sun exposure they got, what mattered the
most was their diet. All right? And this
means that you should pay attention to
the foods that you eat that contain
vitamin C if you care about your skin
and you want it to look as youthful as
possible. Now, obviously, you could take
a vitamin C supplement, right? get your
dose daily dose of C but you'd be
missing out big time because the reason
is that foods that contain vitamin C
also contain a lot of other good things
like polyphenols and dietary fiber and
these two things polyphenols and dietary
fiber reinforce the anti-inflammatory
effects that you also get from vitamin C
now these anti-inflammatory effects are
very very important when it comes to
slowing down the visible effects of
aging All
right. So, here's my practical tip for
you. What are some of the foods that
contain vitamin C? Well, citrus like
oranges and lemons and grapefruits. They
are great sources of vitamin C. And so
are red bell peppers and broccoli. And
so are strawberries. And so are
tomatoes. So, here's how you can put
this kind of information into action.
For breakfast, you could actually make a
strawberry kiwi smoothie. The kiwi's got
dietary fiber and a lot of vitamin C.
And you can throw in some broccoli
sprouts to get some isothiocyanates to
give a little extra anti-inflammatory
immune boosting effects. You could eat
an orange, a mandarin orange. Peel it
open uh and eat those slices. The
vitamin C in your food will help your
skin stay firm, hydrated, and resilient.
Food number two, eat foods that are
anti-inflammatory. Now, most of the
foods that we're talking about all do
have anti-inflammatory benefits, and
they're good for the skin.
Anti-inflammatory foods have an extra
fringe benefit, which is also good for
the heart. Now, you can't see your heart
from an aging perspective, like you can
see your skin, but guess what? You can
feel it. You know, when you're actually
feeling weaker and out of breath and you
can't quite muscle the endurance that
you used to, well, that's actually an
effect on your cardiovascular system
that aging actually has. So when your
skin looks good and you have
anti-inflammatory foods, guess what?
Your vascular system is also going to
improve. And on top of that, what's good
for your heart is good for your brain.
All right? So anti-inflammatory foods
benefit your skin, your heart, your
brain, the important stuff. All right?
And here's the thing you need to
understand. Researchers have shown that
chronic inflammation is one of the main
contributors to brain aging and
dementia. Right? So researchers at the
University of Florida uh published a
paper that showed that when it comes to
the brain, we can fight inflammation
with foods like turmeric, okay? Uh green
tea, omega-3 rich foods like salmon and
walnuts, uh chia seeds. And the clinical
studies that have been done have shown
uh that adults who eat uh foods that are
anti-inflammatory
um really had better brain function. So,
one of the studies from University of
Florida looked at 83 adults, okay? Uh,
and examined what are the foods that
they ate and they found those who ate
more anti-inflammatory foods had better
brain function, improved cognition, and
reduced signs overall of aging. And of
course, as you might guess, they also
had more youthful skin. Right? That's
what we're talking about here. So,
what's the take-home? And take home is
if you want to fight the wear and tear
of aging on the brain and on the skin,
then try eating foods that are
anti-inflammatory. So, what are some of
the ones that are my favorites? Well, I
can tell you leafy greens like spinach
and kale and Swiss chard, those could be
part of your daily routine like they are
for me. And don't overlook garlic and
ginger. So garlic, if you look at
Mediterranean food or Asian food, I I
eat Mediterranean style as I've uh said
in my books, ginger is uh very very
common in Asian cooking of all sorts.
These two ingredients, garlic or ginger,
easy to work into virtually everything
that you would actually make, soups,
stir fries, um even fresh salads, you
can actually um use those in creative
ways or in their dressings. So, garlic
and ginger both have potent
anti-inflammatory effects. Again, good
for your body, good for your brain, good
for your heart, good for your skin. I
believe that we should all make food our
ally when it comes to actual wanting
better aging. And this is actually how
you can do it. The third thing I would
say if you want to have better skin,
more youthful skin, is to eat increased
dietary fiber. Now, I've talked a lot
about dietary fiber on my YouTube
channel before, and you probably know if
you've seen it in my videos that eating
foods with dietary fiber is good for gut
health. What do I mean by gut health?
I'm talking about the health of your gut
microbiome. The these are the 39
trillion bacteria that live in your gut,
the lower part of your gut primarily, in
the large intestines. That's the colon.
And the part of the colon they live in
is called the seeum, spelled ceu m. It's
exactly where the appendix is. And in
fact, we're beginning to suspect that
the appendix might actually have a
function in helping to control and
regulate um our gut microbiome. All
right? So, if you haven't had your
appendix out, hang on to it. All right?
It might actually be doing something
important. Now, what's all this deal
about gut health and lowering
inflammation and countering the effects
of aging and having better skin? Well,
it turns out that your gut bacteria when
it's properly fed with dietary fiber and
prebiotics like polyphenols, right? So,
think colorful vegetables, the leafy
greens we've been talking about, uh tree
nuts, etc. We're going to talk more
about the food in just a minute. When
their gut gut bacteria healthy are fed
with uh these substrates, guess what?
They become very very happy. And just
like a happy neighborhood of healthy
bacteria, they begin actually making uh
beneficial substances like short- chain
fatty acids. You may have heard me talk
about these short- chain fatty acids or
it's called scaffas. Scaffa is just SC
cfa, short chain fatty acid. These
diffuse out into your bloodstream. They
get into your circulation. They go
everywhere in your body. and scaffas,
these short- chain fatty acids made by
healthy, fed, happy gut microbiome,
healthy bacteria. Guess what? Powerfully
lowers inflammation. That's exactly what
you want uh when it comes to for gut
health. All right. So, this actually um
lowering inflammation helps your skin,
helps your brain, helps every every
organ, every function of every cell uh
in your body. So, what are the things
that you can actually eat that are good
for gut health? Colorful veggies. All
right, red bell peppers. Uh, again, is
another one. Berries. Turns out that
when it comes to berries, um,
raspberries have more dietary fiber,
poundfor-pound. I know a pound of
raspberries is a lot, but if you take a
look at it, you think about a raspberry
as hollow and light, floats in the
water. It's actually packed with dietary
fiber. All right? And absolutely
delicious as well. All right, leafy
greens, kale, uh chardred, uh all those
kinds of uh leafy greens packed with
dietary fiber. All right, when we eat
it, we're feeding our gut bacteria,
right? Remember, a well-fed gut bacteria
by having polyphenols and dietary fiber
lowers inflammation because those happy,
healthy bacteria release shortchain
fatty acids, SCFA, scaffas. All right.
Now less inflammation means less damage,
less wear and tear appearances for your
skin, for your brain, for your heart,
for your joints. These are the places
where we actually begin to see and feel
the declines that are actually aging.
And so these are just little tricks that
actually can help us counter those
effects where we actually need it the
most. All right, so what are sort of my
practical tips when it comes to this?
Number one, eat fiber richch foods. All
right, beans, lentils, whole grains,
quinoa, oats, oatmeal. That's a great
way to get dietary fiber. If you want to
have a snack, munch on some veggies,
carrot sticks, cucumbers, bell peppers,
little slices. That's a great little
snack to have uh in a day. All right,
the fiber, by the way, is actually
important because you should aim for
somewhere between 25 and 30 grams of
fiber a day. Most people don't eat that
much fiber unless you're a vegan. All
right? Um, so but you should aim for
that. And I'm not telling you to go
measure your food, but you can easily
look up foods that you're eating and
just do a rough cut of how many you need
to eat to be able to get that. So, for
example, medium-sized pairs got about 5
to six grams of dietary fiber. That gets
you one6 of the way all right to where
you should actually be. Just remember
every time you eat, most of us eat about
encounter food about five times a day.
Breakfast, lunch, dinner, probably a
couple of snacks or dessert. All right,
that's a shot on goal that you have to
be able to feed your gut microbiome to
lower inflammation to counter the
effects of aging. Here's a bonus tip
that I'm actually going to give you to
have better skin and avoid uh the
visible signs of aging, and that is to
avoid excessive alcohol. Now, I'm not
telling you anything new when I say cut
down on drinking alcohol. You know that.
All right? Drinking a lot of booze not
good for any of the body. All right? Not
good for your skin, your heart, your
brain, nothing. Because alcohol itself
is actually a deadly toxin for your
cells. Most of us can actually take a
drink or two, all right? And bounce
right back because our body has a huge
amount of resilience. But when you
actually have alcohol at high levels on
a regular basis, we stack the odds
against us because we're putting a lot
of stress on ourselves. In fact, heavy
alcohol intake accelerates cellular
aging. All right? Again, I want to
emphasize to you that pure alcohol, all
right, actually is a cellular toxin. It
kills your cells. Uh that said, I got to
tell you that we're talking about excess
alcohol. I'm somebody who believes in
the humanity of what we eat or drink.
And so since men has been um cultivating
grains and fermenting them, we've
actually used alcohol to celebrate big
events in our lives, holidays, weddings,
graduations, you name it. So I think in
those kinds of instances, it's okay to
um have some alcohol in moderation. What
I really want to leave you with is that
if you want to actually cut down um uh
the effects of aging on your body,
especially where you can see it on your
skin, because by the way, alcohol will
dehydrate you and then it makes your
skin more parched. Plus the stress, the
cellular stress on the skin, you do this
day in and day out. Guarantee you you're
actually going to look older. So cutting
down on that alcohol is actually a
really beneficial thing. Cut down on
your wine, your beer. I I'd say in hard
liquor, that's something that you really
shouldn't be having because there's no
health uh value to it. All right, here's
really an interesting piece of research
that supports what I just said.
Researchers from the medical university
of Bialisto in Poland um actually looked
in the lab at skin cells. Okay, these
are epidermal cells. These are the by
the way the skin cells actually make
collagen. All right. Um, so if you want
to have youthful skin, you want to look
at uh how well these cells that you make
collagen. Remember I told you as you
age, you lose the amount of collagen you
have and the cells also lose their
capacity. By the way, that's why your
skin wrinkles and sags. And what's
interesting, these researchers in Poland
looked at what happens when you expose
skin fibroblasts to alcohol. And guess
what? The researchers found that alcohol
exposed to fibroblasts that produce
collagen in the skin reduces the amount
of collagen produced. All right,
remember you need collagen to have good
firm skin. Aging already decreases the
amount of collagen made by your
fibroblast. Alcohol reduces that
further. So that's tipping the scales
against yourself. All right. So, by the
way, they also found these researchers
that some of the cells exposed to
alcohol actually just shut down and died
altogether. Not good. And when your skin
cells die off faster than normal, guess
what? There's fewer healthy skin cells
to replace them, right? So, you know,
you we shed skin every day, right?
That's what dandruff is actually. If you
are actually not replacing them because
your some of your cells are dead, if
you're not replacing them fast enough,
your skin's going to look old. All
right? So finally, alcohol also damages
the cellular mechanisms that repair
damaged skin as well. So our body has
the ability to repair damage in our
skin. Alcohol will damage that function
as well. So excessive alcohol dehydrates
you, harms your skin's ability to
produce collagen and repair itself. All
right? Keep that skin elastic, firm,
youthful looking. So, if you care about
your skin as you're aging and you want
to actually not deal with the ravages of
aging, cut down on your alcohol. Cut
down or cut out your alcohol. And of
course, stay hydrated. Hydration is
very, very important for the appearance
of skin. Uh, our skin dries out easily.
As you know, if you ever gone to sunny
place or, you know, gotten a suntan or
laid out on the beach, you don't stay
hydrated, your skin's actually going to
look and feel kind of parched. All
right. So, one of the things that you
want to do is to stay hydrated. Now,
here are some other foods that actually
can help slow down the effects of
cellular aging. Green tea. All right, we
talked about berries and citrus and
tomatoes and celery and leafy greens.
Um, we told I told you um about cutting
down on the alcohol. Now, here's a few
other things that can actually help your
skin. Extravirgin olive oil that
actually contains hydroxyol and
golioanthol. These are powerful
anti-inflammatories
that actually counter the effects on the
skin of aging. Seafood contains
omega-3s. Omega-3s counter the effects
of aging on its skin. All right? So,
whatever you do, you want to actually
counter those effects that occur in
natural aging. Uh we're already dealing
with time. All right? Time isn't our
friend, but if we actually don't don't
watch out, uh, our lifestyle can
actually speed that process out. So,
here's a couple of clothing signs.
Number one, aging is natural. All right,
we're all getting older every minute
that we're alive. When you're four years
old, you don't worry about turning five.
When you're 17, you look forward to
turning 18. But when you're 49, you
know, you might worry about turning 50.
or you're 59, 60. All right? So, here's
what you need to understand. The foods
that you eat and the lifestyle choices
that you make are going to help uh
either accelerate aging or counter the
effects of aging. So, why wouldn't you
want to counter them? You don't want
faster cellular aging, you want slower
cellular aging. You don't want your skin
to start looking older and drier and
more wrinkled uh and less firm and less
elastic. You want it to actually um
maintain its youthful feel. All right.
Um, by the way, I'm I'm a big believer
in trying to maintain good uh healthy
skin. All right. Uh, it's the first
thing that we actually see. It's the
first thing other people see as well.
And your skin actually is a reflection
of what's actually happening inside your
body under your skin in your organs. If
your skin looks old, your brain's
probably old. If your skin looks really
ragged and old, it's probably your
cardiovascular system is also not doing
so well. And probably your muscles as
well. All right, these are all systems
that you need for a long healthy life.
So, eat foods that support collagen,
lower inflammation, improve gut health,
so you can lower inflammation through
your gut microbiome as well. All these
are simple diet related tips if you want
to live a longer uh life that also uh
has healthier uh skin and other organs
along the way. Nourish your body with
intention as you age. And like I say,
the choices that you make today lay the
foundations for how well you'll look and
feel and function and think in the years
ahead. With that, uh, if you like this
video, make sure you subscribe. And if
you think you know somebody who could
benefit from hearing about it, please
share it with them. And I will catch you
on the next video. Dr. Lee out. Hey, if
you like that video, then you're gonna
love this one. Check it out.