How to Look and Feel Younger: Explained by Dr. Steven Gundry
Aging is a natural process that everyone goes through, but that doesn't mean you can't take steps to look and feel younger. In fact, there are many things you can do to boost your energy levels and promote longevity. Dr. Steven Gundry, a renowned cardiac surgeon and author, has shared his insights on how to look and feel like the youngest version of yourself. In this article, we will explore his advice on the role of nutrition in promoting youthfulness, specifically focusing on the benefits of collagen and other nutrients that can be easily incorporated into your daily diet.
The Importance of Nutrition for Promoting Longevity
Nutrition is one of the most critical factors in promoting longevity and overall health. Your body requires a variety of nutrients to function correctly, including carbohydrates, fats, and proteins. Dr. Steven Gundry emphasizes the importance of proper nutrition in his work, and he believes that the key to looking and feeling younger starts with what you eat.
#1. Collagen
The Benefits of Collagen for Promoting Youthfulness
According to Dr. Gundry, there are many easy things you can eat every day to feel young again. Collagen is one of the most abundant proteins in our body, and it is known for its benefits for hair, skin, and nails. Collagen has become popular in recent years, and many people associate it with bone broth. However, Dr. Gundry explains that you don't need to consume bone broth to get collagen into your diet.
Collagen is an essential building block for your body, and it is involved in the formation of connective tissue, such as skin, tendons, ligaments, and cartilage. As we age, our body's natural collagen production declines, which can result in wrinkles, sagging skin, and joint pain.
Collagen supplements and bone broth have become popular in recent years as a way to boost collagen levels in the body. However, Dr. Gundry explains that consuming collagen supplements or bone broth is not an efficient way of manufacturing collagen. When you consume collagen, your body breaks it down into individual amino acids, which are then absorbed through the wall of your gut.
Dr. Gundry explains that if you want to manufacture collagen in your body, you need to consume the individual amino acids that make up collagen. The most important amino acids for making collagen are L-lysine, L-proline, hydroxyproline, and L-glycine. Fortunately, it's easy to get these building blocks into your diet without consuming bone broth or collagen supplements.
Easy Ways to Get the Building Blocks of Collagen into Your Diet
Certain root vegetables, such as leeks and beets, are loaded with these amino acids. Most A2 milk products, such as Parmesan cheese or goat and sheep yogurts and cheese, also have a lot of these amino acids. Avocados are surprisingly loaded with L-lysine, and nuts like pistachios are loaded with these compounds. Hemp seeds are also rich in most of these compounds, making it an easy way to get these precursors of collagen into your diet.
Why You Should Avoid Beef Bone Broth
While bone broth has become a popular way to boost collagen levels in the body, Dr. Gundry advises against using beef bones. Beef contains a sugar molecule called new 5gc, which has a strong association with cancer and heart disease. While chicken and fish do not contain new 5gc, Dr. Gundry recommends using fish collagen or marine collagen instead of beef collagen.
The Benefits of Gelatin and Bone Broth
Gelatin is a protein that is derived from collagen, and it provides many of the same benefits as collagen. Gelatin is found in many foods, including Jell-O, which is made from animal cartilage, tendons, and gristle. Gelatin can also be found in bone broth, a nutrient-dense broth made from animal bones.
Dr. Gundry suggests that consuming gelatin and bone broth can promote collagen production and provide many other health benefits. The collagen and gelatin found in these foods can help to improve skin elasticity, reduce wrinkles and fine lines, and promote healthy hair and nails. Bone broth also provides a rich source of minerals and nutrients, including calcium, magnesium, and potassium, which are essential for healthy hair, skin, and nails.
#2. Vitamin C
The Importance of Vitamin C in Collagen Synthesis
Vitamin C is an essential nutrient that plays a crucial role in collagen synthesis. Collagen production requires vitamin C to combine amino acids and form collagen fibers. However, our bodies do not produce vitamin C, and we must obtain it from our diets or supplements.
Dr. Gundry recommends taking timed-release vitamin C supplements twice a day, providing about 1,000 milligrams of vitamin C per day. This will help to ensure adequate vitamin C levels for collagen synthesis and promote healthy hair, skin, and nails.
#3. Biotin and Silica
Two Essential Compounds for Hair, Skin, and Nails
Biotin and silica are two of the most important nutrients that support healthy hair, skin, and nails. Biotin is a B vitamin that is essential for the metabolism of carbohydrates, fats, and amino acids. Silica, on the other hand, is a trace mineral that plays a key role in the formation of collagen, a protein that provides structure to the skin, hair, and nails. Both biotin and silica are commonly found in supplements that are readily available at health food stores and online.
Biotin and Blood Tests: A Warning
While biotin is generally safe to take, it can interfere with certain blood tests, which can lead to false results. For this reason, it is recommended that individuals stop taking biotin supplements at least a week before undergoing any blood tests. Failing to do so can result in inaccurate test results, which can cause unnecessary alarm and concern.
#4. Sunscreen
Protecting Your Skin from the Inside Out
While most people are aware of the importance of applying sunscreen to protect their skin from the sun, Dr. Gundry recommends taking a different approach. Instead of relying solely on external protection, he suggests eating foods that contain natural sun-protecting properties. Polyphenols, for example, are compounds found in plants that protect the mitochondria from UV radiation. Vitamin C, another powerful antioxidant, repairs damage to collagen in the skin. Both of these nutrients can be obtained through a healthy diet or supplements.
The Downside of Sunscreen
While sunscreen can be effective in preventing sunburn and skin damage, not all sunscreens are created equal. Many commercial sunscreens contain harmful chemicals, such as parabens and oxybenzone, that can disrupt hormones and damage the skin. To avoid these harmful effects, Dr. Gundry recommends using sunscreen that is titanium or zinc-based.
#5. Polyphenols
Plants produce polyphenols to shield their mitochondria against harmful UV rays. Therefore, the consumption of foods rich in polyphenols is beneficial for one's health.
#6. Fernblock
Dr. Gundry suggests a product known as Fern block, derived from a fern polypodium, which has demonstrated in clinical trials its ability to promote healthy skin. This supplement is readily available in the market and can be consumed orally on a daily basis. It is particularly beneficial for individuals planning to spend extended periods in the sun, such as at the beach.
#7. Prebiotics
Prebiotics and Skin Health
Prebiotics are foods that feed the good bacteria in the gut, which in turn supports healthy digestion and a healthy immune system. What many people may not know is that a healthy gut also contributes to healthy skin. The inside of the gut is essentially the skin turned inside out, and what happens inside the gut is reflected in the skin. Incorporating prebiotics into the diet can help keep the digestive system healthy, which can lead to healthier skin.
#8. Metabolic Flexibility
Metabolic Flexibility and Skin Health
Metabolic flexibility is the ability of cells to switch between burning sugar as fuel and burning free fatty acids and ketones as fuel. This flexibility is key to having great looking, healthy skin cells. Unfortunately, most people lack metabolic flexibility, which can lead to a range of health issues, including poor skin health. To improve your metabolic flexibility, Dr. Gundry recommends practicing intermittent fasting, which involves compressing your eating window and avoiding late-night snacking. When you practice intermittent fasting, you give your body time to rest and repair, which helps reduce inflammation and improve your metabolic flexibility.
#9. Reducing the Amount of Protein and Sugar in Your Diet
To reduce the formation of AGEs in your body and improve your skin health, Dr. Gundry recommends reducing the amount of protein and sugar in your diet. Instead, he recommends eating a plant-based diet that is rich in healthy fats, fiber, and antioxidants. These foods not only reduce the formation of AGEs but also provide your skin with the essential nutrients it needs to thrive.
In addition to reducing the amount of protein and sugar in your diet, Dr. Gundry recommends avoiding processed foods, red meat, and dairy products. Instead, he recommends eating whole, natural foods that are minimally processed and free from additives and preservatives.
The Role of Advanced Glycation End Products (AGEs) in Skin Health
According to Dr. Gundry, AGEs are one of the primary culprits of skin aging. AGEs are formed when sugars or carbohydrates attach to proteins through a process called glycation. This reaction leads to the formation of advanced glycation end products, which can accumulate in your skin, causing a host of problems, including wrinkles, sagging, and discoloration.
While AGEs can be formed naturally in the body, the foods we eat can contribute significantly to their formation. Foods that are high in sugar, carbohydrates, and protein, such as processed foods, red meat, and dairy, can increase the amount of AGEs in our bodies. Additionally, cooking methods that involve high heat, such as frying, grilling, and roasting, can also increase the formation of AGEs in foods.
The Dangers of Plastic Utensils
Finally, Dr. Gundry warns against using plastic utensils, particularly when cooking. Plastic utensils can leach harmful chemicals into your food, including endocrine disruptors, which can interfere with your hormonal balance and contribute to a host of health problems, including skin issues.
Instead, Dr. Gundry recommends using utensils made from glass, stainless steel, or wood. These materials are safe and do not leach harmful chemicals into your food.
In conclusion, Dr. Gundry emphasizes the importance of proper nutrition in promoting longevity and overall health. Collagen, the most abundant protein in the body, plays a crucial role in promoting youthfulness. Dr. Gundry suggests that consuming the individual amino acids that make up collagen such as L-lysine, L-proline, hydroxyproline, and L-glycine, found in certain root vegetables, A2 milk products, avocados, nuts, and hemp seeds, is an efficient way to boost collagen production in the body. Gelatin, derived from collagen, found in bone broth and Jell-O, provides many of the same benefits as collagen. Vitamin C, biotin, and silica are essential nutrients that play a vital role in promoting healthy hair, skin, and nails. Dr. Gundry recommends taking timed-release vitamin C supplements twice a day, biotin and silica supplements are commonly found in health food stores and online. However, biotin can interfere with certain blood tests, leading to false results, so it is essential to talk to a doctor before taking supplements.