젊어 보이는 피부: 젊어 보이는 피부를 위한 전략

젊어 보이려면 식단, 단식, 햇빛 노출, 간 건강에 집중하여 손상된 단백질의 축적을 해결해야 합니다.

### 안팎으로 젊어 보이는 전략
* 🍬 '에이지'(진행성 당화 최종 산물)는 **당과 단백질 또는 당과 지방이 고온에서 결합**하여 형성된 손상된 단백질로, **노화를 촉진하는 원인**이 됩니다.
* 🔥 오래되고 손상된 단백질을 재활용하는 과정인 **오토파지**는 **젊음을 유지하는 데 중요한 역할**을 합니다.
* 🍽 간헐적 단식부터 시작하여 점차 **건식 단식과 같은 고급 방법**으로 진행하면 자가포식을 활성화하는 데 도움이 될 수 있습니다.
* ☀ 규칙적인 햇빛 노출, 특히 적외선 파장은 노화 방지에 도움이 되는 항산화제인 **멜라토닌의 생성**을 촉진할 수 있습니다.
* 🥦 십자화과 채소는 **간 건강을 지원**하고 해독에 관여하는 천연 효소를 증진하는 데 도움이 됩니다.
* 담즙과 지용성 비타민(A, D, E, 오메가-3)을 충분히 섭취하는 것은 **젊은 피부를 유지하는 데 필수적**입니다.
* 발효 채소와 같은 식품으로 건강한 마이크로바이옴을 유지하는 것은 **전반적인 피부 건강에 중요**합니다.

today, we're going to talk about how to look younger. Now, if you tell people what to do without the why to do it, a lot of times they won't do it. So today, I'm going to go into the why as well as what to do. This information is good for new people as well as those people who have been watching my channel for quite some time. So, to look younger on the outside, you really have to be younger on the inside. Now, when we're dealing with a youthful look, we're dealing with targeting the accumulation of damaged proteins. Okay, so the more damaged proteins you have internally and externally, the older you're going to look. And so, I'm going to talk about a lot of different parts of this puzzle, but let's start with this term ages. What is ages? Ages stands for advanced glycation end products. Now, what the heck is that? That is a combination of a sugar molecule with a protein molecule. When you take sugar and protein and you heat them up, you end up with these ages.

okay so basically proteins that are now damaged and unavailable and they can create a lot of problems throughout the body. But they can also make you look really old. Now ages could also be a combination of glucose and fat heated as well. So let me just kind of make this really simple. If you were to consume this thing called ice cream, for example, you're basically heating glucose, lactose sugar with milk proteins very high heats. Boy, you're just consuming a product that is just loaded with these ages. So ice cream would be a perfect combination of fat and sugar heated. Another one would be barbecued ribs, right? You take these ribs, protein, and you put all the sugar sauce on it and you heat it. And this is the product when someone consumes a barbecued ribs. They might notice about an hour later that their body is sluggish. They have a lot of sinus issues. And so this is why it's so important when you're making barbecued ribs. Use a sauce that doesn't have sugar. Use spices like a dry rub that has no sugar.

just spices and sea salt. Now, what about a soda? Yeah, when you have all this sugar, and you have caramel coloring, and you heat this soda, boy, you're not just going to get the consumption of these ages, but all the sugar in your body with the temperature of 98.6 is going to combine with your own blood proteins, for example, and other proteins, and create all this damage. Protein binding combinations. In fact, when you get your a1c tested, you're measuring the accumulation of excess glucose in your bloodstream over a period of three months. So, when you get your a1c and it's high, it just tells us how much glycation is going on in your red blood cells. You need to be in the lower fives, not six, seven, eight. I've had people had eleven. All that means is they're exposing their blood to a lot of sugar, creating glycation, and that protein and now is damaged, and it's going to clog a lot of things up. All right, now let's take a french fry, which is a starch, which is

basically, kind of all these glucose molecules stuck together. And then it also is deep-fried in fat. Okay, so we have fat plus the starch. Deep-fried equals a tremendous amount of age. So if you want to look really old real fast, keep consuming fries. Then you have potato chips, right? Same deal. Starch with some oil. Deep-fried. Not good. How about a donut, right? You have this deep-fried donut. Boy, you have refined carbohydrate with probably like corn oil or soy oil or whatever type of oil they use. Oh my gosh, deadly. I remember going to the Kutztown Fair in Pennsylvania where they had deep-fried ice cream, deep-fried potatoes, and deep-fried Oreos. Deep-fried everything. In fact, you don't see a lot of young people walking around on that fair. Now, what about a burger, right? A hamburger. Well, we have this meat with ketchup. And then we have a bun. Of course, you want to add fries to that and a coke. Wow, you talk about ages on steroids. A perfect deadly combination to

look older really quick, and then you have pretty much every combination of fast food that you would find in a fast food restaurant. You have Chinese food, you have Mexican food. These are all examples of ages, and these are things that make you older, and these are the things that you need to avoid. Okay, let's talk about how to get rid of ages from your body. Okay, well, the jesus happens to be a condition called autophagy, which is like an oven that can cook and break down ages damage proteins and old proteins as in old skin cells, and it repurposes these proteins. So autophagy stands for auto meaning self, feige means eating, so your body is eating its own proteins in a way, it's repurposing and recycling old damaged proteins and making new ones. So autophagy is really good for ages, it's good for old wrinkled skin, and it's an essential condition to make you younger. And the biggest way to get into autophagy is through fasting. Okay, now for those of you that are new to my channel, I would

highly recommend starting with intermittent fasting. I put some links down below, but for those of you that have been watching my channel that are doing fasting already, let's say you're doing two meals a day, I would recommend going to one meal a day. That's called OMAD. Now, for those of you that are doing OMAD, I would recommend to do what's called dry OMAD. Now, what's dry OMAD? I'll be doing some videos on this topic, but dry fasting, which is basically not consuming any water as well as no food, creates a compounding effect. It's like three times as powerful. So, if you're going to do dry OMAD, you would drink no water all day except at night when you have that one meal. But a lot of people are doing dry fasting for more than just one day. They're doing it for two days, three days, four days, up to seven days or longer because you can generate water from your fat cells. Now, I'm not going to get too much into that in this video, but it's very, very

very very powerful, but it's more advanced. And so, I don't recommend it unless you've done regular water fasting for a period of time. But if you want to take the next level, you want to start doing dry fasting with omega. So, I highly recommend if you want youthful skin to get a certain amount of sun. Okay, but just make sure you don't go to the burning level. There's certain types of light frequencies or wavelengths like infrared that tend to buffer the damaging effect of UV light. And so, the benefit of infrared wavelengths can be extremely beneficial to looking youthful because it's going to generate a lot of melatonin. And if you haven't seen my video on that topic, I put it down below. But melatonin is not all about sleep. It's about being an antioxidant and getting rid of free radical damage. All of your cells can make melatonin. And so, there's two types of melatonin, one for sleep, one for antioxidants. And one way to generate that is through sunlight. You just want to make sure you don't

overdo it, but regular exposure to sun is extremely beneficial to looking younger, and that's one of the problems in the winter when you can't get sun. You tend to look a bit older and pasty, and you don't have that youthful glow. Now let's talk about environment, okay? Your environment is just filled with chemicals, poisons, drugs. I mean, it's just really hard to avoid that. Thank goodness we have our liver that can dismantle these poisons. Okay, it can dismantle heavy metals, it can dismantle pesticides and insecticides, pollution, chemicals in your in the water, chemicals in the food, and that's called phase one, phase two detoxification, okay? And so, your liver has certain enzymes that can be boosted with certain foods to help get rid of poisons. So, a really important part of looking youthful is having a healthy liver. If your liver is cirrhotic or filled with cirrhosis scar tissue, or it's filled with fat, or it's inflamed, you're going to look old.

anything you can do to strengthen the liver is going to make you look younger, and there's a couple things i'm going to just mention right now. Cruciferous vegetables, okay, they have certain phytonutrients that can boost your natural enzymes to help phase one, phase two detoxification. So that's number one. Not to mention vegetables giving you antioxidants directly to help act as a scavenger or like a sponge to clean up all this free radical damage that's occurring due to inflammation or chemicals or heavy metals, etc. So as you add more cruciferous vegetables like kale, broccoli, brussels sprouts, arugula – I like arugula in my salads – you are going to create a healthy liver. And the thing about the youthful look, it has to be created continually. A lot of times people just neglect this creation of health, and then they wonder someday where they what happened to my body. But it has to be continually created every single day. Now, a lot of these poisons and chemicals and toxins that come through the liver

you need bile to help eliminate these toxins, so bile is very, very important in that youthful look. Not just in the elimination of toxic waste, but also in the extraction of fat-soluble vitamins, which you need desperately to look youthful, like vitamin A, E, D, and omega-3 fatty acids, which is not a vitamin but it's just an essential nutrient. All these fat-soluble compounds that you need to make the skin look youthful is dependent on this bile. So, if you don't have enough bile because of various reasons, let's say you have a fatty liver, let's say you're on a low-fat diet because fat stimulates bile, or you have some type of, you know, let's say you had gallstones and you removed your gallbladder, so a bile deficiency will cause you to end up with a deficiency of the fat-soluble vitamins and omega-3 fatty acids, all the things that you really need to look youthful. So, this is why a combination of enough bile and consuming enough fat.

to get these fat-soluble vitamins are really necessary to have that youthful look. This is why people going on a low-fat diet end up looking older because they don't have the benefits of the vitamin A, D, E, and omega-3 fatty acids. So let's just touch on the type of fat that I'm talking about. I'm talking about fatty fish like salmon, amazing for omega-3 fatty acids which is essential for the anti-inflammatories and to counter all the omega-6 fatty acids that are also in our diet like the corn oil, canola, soy oil, the cottonseed oil. It's in just so many foods. It's in foods that you're going to find when you go out to eat and all that creates a lot of inflammation and it just makes you look older. In fact, it affects the eyes as in age-related macular degeneration which is very, very, very common and just having older looking skin. But fatty fish is very, very important. Okay, the second thing is egg yolks.

going to get a lot of good vitamin A from egg yolks, and you're also going to get choline in egg yolks. That's great for a fatty liver and to help you regulate cholesterol. There's lecithin in egg yolks too, which help regulate cholesterol because people are as concerned about the cholesterol and egg yolks, but it has the antidote to that cholesterol as well. And also, by the way, you need foods high in cholesterol to build healthy membranes in your cell, to build healthy sex hormones that make your skin look youthful like testosterone and estrogen. You need all that good cholesterol to make healthy looking skin. This is why people that are on cholesterol medication like statins end up looking really old, and they end up having a lot of side effects with the muscles and inflammation, and they can't make bile. You need cholesterol to make bile. Bile is just so important. And one thing you start doing too is start taking purify bile salts to help extract some of these

fat-soluble nutrients from the cells if you're deficient. So, egg yolks very, very important. Butter, butter can give you a lot of vitamin A. Don't be afraid to consume butter, just make sure it's grass-fed. And then we get to vitamin E. Now, the best source of vitamin E is sunflower seeds, but it's also in the leafy greens, it's in nuts, it's in vegetables. Okay, so vitamin E is very, very important in skin as well as internally. Now, another good oil would be cod liver. Well, cod liver oil has vitamin D as well as vitamin A as well as omega-3 fatty acids. Okay, so cod liver and cod liver oil very, very important as well as beef liver too. I personally can't eat it because I don't like the taste, but if you like liver, liver and onions, go for it. Organ meats are loaded with these fat-soluble vitamins. Extra virgin olive oil very, very important. Avocados, avocado oil, awesome for your skin. So, in other words, you don't want to go low-fat.

there's a diet which i don't recommend by the way. It's called ideal protein. Now it's keto. It's low carb, but it's also low fat. So it's not really, from my definition, a healthy version of the ketogenic diet. And if you ever look at someone who's done the ideal protein diet, boy do they look old. There's their hair, their skin. It looks all dried out. It doesn't look youthful. So you might lose weight, but you don't look healthy. Now there's one little interesting thing I want to tell you about vegetables. Okay, you might not think that there's much fat in vegetables, but a lot of the phytonutrients like chlorophyll, like carotenoids, and the list goes on and on and on, are all fat-soluble. So to extract these wonderful antioxidants as well as amazing phytonutrients, you need bile, and you also need to eat them with fat. So when you have a salad, put the extra virgin olive oil on it. When you're consuming a cruciferous vegetable, put some olive

oil on it consuming the greens. With an oil will help you extract these wonderful phytonutrients, which not only are loaded with the antioxidants, but they also help that phase one, phase two detoxification we've talked about. And by the way, phytonutrients also help stimulate autophagy. Okay, on the topic of free radical damage. Okay, in order to handle excess amount of free radical damage and oxidation, which makes you look older, there's two types of antioxidants. There are endogenous antioxidants, which are antioxidants that your body makes, okay, and then there's exogenous antioxidants, which you get from food. Okay, so if you need to consume a lot of greens and vegetables to get those antioxidants, but your own body has antioxidant networks which increase when you exercise, which increase when you do fasting. So fasting helps you with just about every aspect of looking youthful. And so every time you do fasting, you actually increase antioxidants internally. Pretty cool. Now I've already mentioned about the combination of glucose and protein

glucose and fat, but just glucose in general. Okay, consuming a high-carb diet is probably the fastest way to look older because if you ever take a look at a diabetic, boy, they age so fast. The sugar is like rust, and it oxidizes not just the inside of your arteries, and the eye, and the nerves, and the brain, and the kidney, but your skin. It'll make your skin look really old. And every time you consume glucose of any kind, you also, at the same time, block vitamin C. The chemistry of vitamin C is very similar to glucose, and so you're blocking vitamin C, which is another powerful antioxidant. And you're also depleting other antioxidants from your body when you consume sugar, and like vitamin B1, which is also an antioxidant. And you're basically just making your skin look really, really old very fast. And of course, if you smoke, you're really depleting these antioxidants and vitamins, especially vitamin C. That the requirement or demand for antioxidants and vitamin C and other vitamins go way up.

if you're a smoker, because you're putting all this pollution internally. So, one way to age prematurely is just, just keep smoking. So, if you're a smoker, do whatever you can to, you know, kick the habit. But in the meantime, if you're making this transition and you're coming off smoking, or let's say you're coming off alcohol, which is another way to age very fast, you want to take a lot of antioxidants, not from a pill, but from food. You want to consume a lot of greens too, and do a lot of fasting, and do all the things that I'm talking about to counter all this free radical damage that's occurring in the body. Now, another point I want to bring up is this thing called stress. Stress puts your body into two situations. One, it puts your body into a glucose situation where your body is now tapping into glucose as fuel. It's turning things into glucose. So, even though you got off carbs, you're still consuming carbs if you have a lot of stress. So, that's one thing. And then the other thing is that it's

creating a catabolic, or a breakdown effect of proteins, your skin. So, one way to age is just to go through a lot of stress. So, you're going to have to actively work hard at countering the amount of stress in our environment. Unfortunately, you can't escape it, but you can do things to counter it and slow it down. You can actively and aggressively do continue regular exercise. You can do a lot of fasting, both intermittent and prolonged fasting. You can do physical work, which is probably one of the best ways to counter stress. You can work on improving your sleep, okay, and one really great technique is to control your breathing. Start breathing through your nose, especially when you're sleeping, and slow down your breathing. I have a really good video on that. If you haven't seen that, I will put a link down below, but controlled breathing can pull you out of a panic attack and really keep your stress under control. But stress is another factor that I need to bring up because it's a really important thing. The other point I want to bring up is

protein. You want to make sure the protein is quality, so organic grass-fed, well-caught fatty fish, seafood is important for quality proteins, as well as trace minerals which help the skin. Then we have pasture-raised eggs, very, very important versus the commercial eggs. Then you have wild-caught animal products. And then we also get to the amount of protein. A healthy ketogenic plan is a moderate amount of protein. It's not a high protein diet. What do you think happens when you consume excessive amounts of protein that you're not converting into body proteins? Well, that protein is then used for fuel, and it's also creating a lot of waste in your body. So, it's very important not to overdo it on the protein if you want to look youthful. So, I'm not recommending going low protein, just a moderate amount. A real simple rule of thumb would be the amount of protein on the palm of your hand times two if you're male or just times one if you're female, just to keep it really, really simple. That would be a moderate amount of protein.

and then the last point i want to bring up is your microbiome. Your microbes in your gut help make fat. Fatty acids called short chain fatty acids, which are really important in controlling blood sugars, in making your insulin more sensitive, in getting rid of insulin resistance. They also make vitamins, b vitamins. They also make factors that help your immune system and decrease inflammation. And on top of that, they make secondary bile, so they help you make bile, which is also very very important in the extraction of the fat type of vitamins. So having a really good microbiome is so essential in that youthful look. And one of the best foods for establishing this microbiome is fermented vegetables. So like the sauerkraut, probably the best food for your skin. But there are other types of things like pickles and other fermented vegetables that are very very important because they give you the prebiotic and the probiotic at the same time. All right, I packed a lot of information in this video. I hope you took notes. Watch it again, implement the stuff for that youthful

look, but the next most important video to watch is on autophagy. So check it out. I put it right here.

Look Younger With These 6 Simple Tips

Dr. Eric Berg DC, age 59, discusses the truth about getting healthy and losing weight. Dr. Berg specializes in Healthy Ketosis and Intermittent Fasting. He is the director of Dr. Berg's Nutritionals, and a best-selling amazon.com author. 

His book, The Healthy Keto Plan describes specific strategies on doing the healthy version of the ketogenic diet as well as intermittent
fasting. He has conducted over 4800 seminars on health-related topics and trained over 2500 doctors world-wide in his methods. Dr. Berg breaks down confusing complex health topics into easy to understand, usable knowledge. 

For more information, go to our website at www.drberg.com or call customer service at 703-354-7336. Much of the details of Dr. Berg's program is in his exclusive membership site at: https://www.drberg.com/exclusive-membership

By:
Dr. Eric Berg
4501 Ford Avenue
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703-354-7336

Dr. Eric Berg DC

젊어 보이는 비결: 고급 당화 최종 산물(AGE) 관리하기

젊어 보이려면 설탕과 단백질 또는 지방의 고열량 조합을 섭취할 때 발생할 수 있는 손상된 단백질, 즉 AGE의 축적을 줄이는 것이 중요합니다.

아이스크림, 바비큐 립, 탄산음료, 감자튀김, 도넛과 같은 음식과 튀긴 음식은 체내 AGE 수치를 높이는 데 기여합니다.

AGE가 많은 식단을 섭취하면 체내 및 외부 단백질이 손상되어 궁극적으로 나이가 들어 보일 수 있습니다.

노화 과정 되돌리기: 젊어 보이는 외모를 위한 팁

신체가 스스로 단백질을 섭취하고 재활용하는 과정인 자가포식은 피부에 활력을 되찾고 노화의 영향을 줄이는 데 필수적입니다.

간헐적 단식, 하루 한 끼 식사, 건식 단식은 자가포식을 자극하고 더 젊어 보이게 하는 강력한 방법입니다.

적당량의 규칙적인 햇빛 노출과 특정 음식 섭취는 멜라토닌 생성을 촉진하여 활성산소 손상을 막는 항산화제 역할을 하고 젊어 보이는 피부를 만드는 데 도움이 될 수 있습니다.

젊어 보이도록 간 건강을 돕는 방법

십자화과 채소를 섭취하면 간 효소를 강화하고 항산화 물질을 공급하여 활성산소 손상을 방지할 수 있습니다.

담즙은 독소를 제거하고 지용성 비타민을 흡수하는 데 중요한 역할을 하며, 젊어 보이는 데 필수적입니다.

지방이 많은 생선과 달걀노른자를 식단에 포함하면 간 건강과 젊어 보이는 피부에 중요한 오메가-3 지방산, 비타민 A, 콜레스테롤을 섭취할 수 있습니다.

달걀노른자, 버터, 대구 간유는 피부와 내부 건강에 중요한 지용성 비타민 A, D, E의 풍부한 공급원입니다.

올리브 오일과 아보카도 같은 지용성 영양소가 풍부한 식단은 채소에서 식물성 영양소를 추출하고 건강하고 젊은 외모를 가꾸는 데 중요합니다.

음식을 통한 외인성 공급원과 단식 및 운동을 통한 내인성 공급원 모두 활성산소 손상과 산화를 방지하여 궁극적으로 더 젊어 보이는 외모를 만드는 데 필수적입니다.

고탄수화물 식단과 스트레스가 노화에 미치는 영향

고탄수화물 식단은 신체를 산화시키고 비타민 C와 같은 필수 항산화 물질을 차단하여 피부를 빠르게 노화시킬 수 있습니다.

흡연과 스트레스 또한 항산화 물질을 고갈시켜 조기 노화를 유발합니다.

스트레스는 체내 포도당을 증가시킬 뿐만 아니라 피부 단백질의 분해를 유발하여 노화를 촉진합니다.

항산화제가 풍부한 식단, 규칙적인 운동, 스트레스 해소법으로 이러한 영향에 대응하면 노화를 늦추는 데 도움이 될 수 있습니다.

젊은 피부를 위한 양질의 단백질의 중요성

유기농 풀을 먹고 잘 잡힌 지방이 많은 생선, 해산물, 목초 사육 달걀, 야생에서 잡은 동물성 식품은 피부에 필요한 양질의 단백질과 미량 미네랄을 공급하는 데 중요합니다.

건강한 케토제닉 식단은 신체가 단백질을 연료로 사용하고 노폐물을 생성하지 않도록 적당한 양의 단백질을 강조합니다.

발효 채소가 지원하는 좋은 미생물군은 혈당 조절, 인슐린 민감도 개선, 염증 감소에 도움이 되므로 젊어 보이는 피부를 위해 필수적입니다.