11

Foods That
Accelerate
Aging

Dr. Matthew Roberson, M.D.

2
 11 Foods That
Accelerate Aging
Tom Petty once said, If youre not getting older, youre dead. In other words, if youre
not dead, youre aging at the cellular level (a process known as senescence), which
can affect how you look, feel (i.e., energy levels, feelings of well-being), and perform.

This process of aging influences the health of every organ and organ system in the body
including the skin, brain and nervous system, heart and cardiovascular system, joints
and muscles, immune system, GI system, endocrine system and hormones, and more,
including body fat. Along those lines, cellular senescence is associated with changes in
how fat is stored, with an increase in visceral (i.e., abdominal fat) and ectopic (e.g., liver,
kidneys, and heart) storage, which are considered to be more detrimental to health than
subcutaneous fat stores.1

Skin: The Most Visible Indicator of Aging

The integumentary system, which is largely comprised of the skin (as well as hair and
nails), composes approximately one-sixth of your entire body weight, and while it serves
numerous critical functions, it represents the most visible indicator of aging.2 Skin
aging is a complex, biological phenomenon divided into two components: extrinsic and
intrinsic aging.3

On one hand, intrinsic aging, the natural aging process, is genetically determined
(e.g., ethnicity, skin pigmentation) and represents an inevitable change attributable to
the passage of time, characterized by physiologic alterations of the skin structure. In
human dermis, intrinsic aging is characterized by three features: dermal atrophy due to
collagen loss, degeneration in the elastic fiber network, and loss of hydration.4 Various
expressions of intrinsic aging include smooth, thinning skin with exaggerated expression
lines.5 Hormonal changes, particularly thyroid, testosterone, and estrogen, can impact
intrinsic skin aging.6 It is very important to note that ones intrinsic rate of skin aging can

3
be dramatically influenced by factors that contribute to extrinsic aging.7

Extrinsic aging is caused by environmental factors and is more commonly referred to

as photoaging due to the fact that UV exposure is the principal cause of extrinsic aging.
On sites of the skin that are exposed (e.g., face, hands), aging involves changes in
cellular biosynthetic activity that leads to important disorganization in the dermal matrix.5
Extrinsically aged skin is characterized by photodamage as wrinkles, pigmented lesions,
patchy hypopigmentations, actinic keratoses, and even pervasive dryness and itching.

Important extrinsic and environmental factors that can accelerate skin aging include:
sun/UV ray exposure, air pollution, temperature and humidity, smoking, alcohol abuse,
certain medications, poor nutrition, repetitive muscle movements (e.g., squinting,
frowning), sleeping position, and more.7,8

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Thus, ones skin can change in many important ways with age. It can become thinner,
begin to sag, and lose its elasticity and smoothness. You may notice this as bags
underneath your eyes, crows feet wrinkles, less definition around your cheekbones,
and even sagging skin on your neck. Whats more, pigmented age spots appear on
areas of the skin that are overexposed to UV radiation (e.g., face, hands). All of these
unattractive changes are important concerns for many people.

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The great news is that nutrition can have a potent impact on skin health. In fact, skin
can be a direct reflection of the quality (or lack thereof) of ones dietary make-up.
Research has shown that certain micronutrients, polyphenols, and a variety of plant
extracts possess potent antioxidant properties and can effectively prolong youthful skin
appearance, and among these nutrients include:9

Vitamin C
Vitamin E (tocopherols)
Carotenoids (e.g., vitamin A, -carotene, lycopene, astaxanthin, retinol)
Vitamin D
Polyphenols found in tea, coffee, and red wine
Pre- and probiotics
Omega-3 fatty acids

In one study published in the American Journal of Clinical Nutrition, researchers

examined the association between nutrient intakes and skin aging among 4025 women
(4074 y) using data from the first National Health and Nutrition Examination Survey
(NHANES). Skin-aging appearance was defined as having a wrinkled appearance,
senile dryness, and skin atrophy. They found that higher intakes of vitamin C and
essential fatty acids (e.g., omega-3 fats) were associated with better skin-aging
appearances. Interestingly, they found that every 50-gram increase in carbohydrate
intake increased the likelihood of wrinkles and skin atrophy.10

Factors That Accelerate Aging

It is estimated that by the year 2050 the elderly (aged 65 or older) population will
double the population of children (aged 0-14) for the first time in history. According to
researchers from Johns Hopkins University, We face a looming global epidemic as
the worlds population ages.11

In order to alleviate health care costs and increase the quality of living in the aging
population, it is crucial to explore methods that may slow or reverse the deleterious
effects of aging. Fortunately, two of the primary factors that contribute to aging are
arguably within your control, as they can be directly influenced by your lifestyle choices,
including the foods you do (or dont) eat.

5
Excessive oxidative stress and persistent unhealthy levels of inflammation (often
referred to as inflammaging) directly contribute to and accelerate senescence, or
biological aging.12

The Role of Oxidate Stress in Aging

In fact, an abundance of scientific data suggests that one of the most important factors
mediating the deleterious effects of aging is oxidative stress, which is defined as a
disturbance in the balance between the production of reactive oxygen species (i.e.,
free radicals) and antioxidant defenses.13,14 Oxidative stress has long been thought to
play a central role in biological aging (i.e., cellular senescence) and the aging of various
tissues.15,16

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Antioxidants slow down the aging process in the body by binding to and neutralizing
free radicals that can damage cellular structures. The bodys antioxidant defense
system is markedly effective at scavenging free radicals, which steal electrons from
other molecules through a process called oxidation.

In order to operate at top form, the bodys antioxidant defense system is highly
dependent upon a continuous dietary supply of nutrient-dense, antioxidant-rich foods.
Not surprisingly, researchers have repeatedly found that high fruit and vegetable intakes

6
are positively correlated with antioxidant intake and healthy aging.17

Problems arise, however, when the bodys production of free radicals exceeds its ability
to neutralize them as well as when the defense system is running on low-quality fuel
like that of a Western dietary pattern (i.e., Standard American Diet), which is composed
of more than 70% processed foods with a heavy emphasis on refined carbohydrates,
simple sugars, and industrial vegetable oils.18

These foods contribute to oxidative stress (and inflammation) directly and secondarily
through dietary displacement. In other words, if youre eating a diet thats composed
of 70% processed foods, youre not eating a diet thats rich in nutrient- and antioxidant-
dense foods (e.g., vegetables, fruits, fiber, beneficial bacteria).

The Role of Mitochondrial Dysfunction in Aging

Another factor that is believed to accelerate aging that is closely related to oxidative
stress is mitochondrial dysfunction. Mitochondria are known as the power plants
or powerhouses of nearly all living things, including humans. They are components
of our cells that are responsible for liberating the energy stored in food (e.g., fats,
carbohydrates, proteins). In other words, much of the energy from the foods we eat
is useless to the body unless it can be oxidized in the mitochondria. In mitochondria,
the energy stored in the chemical bonds (of these macronutrients) is released and
converted to a compound called ATP.

Since ATP is considered the cells currency of energy, mitochondria are responsible for
producing most of the bodys energyabout 95%. Thus, mitochondria (both number
and function) are critical to overall health and function. Without a dense network of
efficient mitochondria, our ability to live, breathe, move, and be energetic is severely
compromised.

Mitochondria are thought to play a significant role in the aging process. For instance,
the process of creating ATP results in the formation of free radicals, which has led to
the Mitochondrial Free Radical Theory of Aging (MFRTA). These free radicals cause
oxidative damage, and according to MFRTA, the accumulation of this oxidative damage
is the main driving force in the aging process.19

7
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While there is some controversy as it pertains to the validity of MFRTA, new evidence
suggests that other facets of mitochondrial dysfunction play a critical and central
role in the aging process.20,21 Researchers suggest that age-related changes to
the mitochondria (e.g., DNA mutations) accelerate the aging of the bodys organs
and tissues. Remember, mitochondria are in every cell in the human body, and the
brain, heart, and skeletal muscle seem to be particularly susceptible to mitochondrial
dysfunction, illustrating a parallel path to declining cognitive health and function,
cardiovascular health, muscle strength and function, mobility, endurance, and more.22

The Role of Inflamm-aging

Where theres oxidative stress there is also typically persistent unhealthy levels of
inflammation, which wreaks havoc throughout the body. In fact, a growing body of
evidence indicates that increases in systemic markers of inflammation are associated with
age-related declines in health. Along these lines, theres a wealth of observational studies
in elderly populations consistently indicating an association between higher inflammatory
levels and lower cognitive levels and higher risk of cognitive impairment over time.23

Numerous lifestyle and dietary factors seem to influence the bodys inflammatory

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response, and as you might have guessed, the same Western dietary pattern
that promotes oxidative stress also contributes to persistent unhealthy levels of
inflammation. For instance, diets rich in industrial vegetable oils (i.e., high omega-6
fatty acid consumption), refined carbohydrates and simple sugars, trans fatty acids,
and artificial ingredientsalong with low intakes of omega-3 fatty acids, vitamins,
minerals, antioxidants, and beneficial bacteriacontribute to the inflammation plague
by fanning the inflammatory flames.24

Along these lines, experts estimate that throughout human history the optimal ratio for
consumption of omega-6 fatty acids (e.g., linoleic acid) to omega-3 fatty acids (e.g.,
alpha linolenic acid, DHA, EPA) was about 1:1. With the contemporary diet, this ratio
has shifted dramatically in favor of omega-6 fatty acids to 20:1.25

Researchers attribute this imbalanced intake of omega fatty acids to an increase in

virtually all inflammation-related conditions including mood disorders, mental illnesses,
obesity, and cardiovascular disease.26 Whats more, excess omega-6 intake has also
been shown to be associated with shorter telomere lengths and accelerated aging.27,28
On the contrary, diets rich in omega-3 fatty acids are associated with a reduced rate of
telomere shortening.29

As a normal cellular process, telomere length shortens with age. However, accelerated
telomere shortening is associated with early onset of many age-related health problems,
including coronary heart disease, heart failure, diabetes, increased cancer risk,
osteoporosis, and decreased lifespan.30

While there are multiple explanations for this heavy imbalance of omega fatty acids
including a decrease in omega-3 fatty acid consumption from freshwater fish
researchers attribute this in large part to the ubiquity of refined vegetable oils (e.g.,
soybean, safflower, sunflower, and corn oil) present in the Western diet.31 Its not just
the vegetable oils found rampant in processed foods. Also contributing to the omega
imbalance is the consumption of meat from farm animals raised on oil seeds rich in
omega-6 fats (e.g., corn, soy).31,32

With all that said, it should be pointed out that inflammation is the normal, protective,
and (usually) temporary response of the immune system to pathogens and injury. In

9
other words, a normal, healthy, and acute inflammatory response is not only a good
thing, its imperative to optimal human health and function. However, its when theres
recurrent stimuli or poor regulation of the system that chronic inflammationand
problemsensue.

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The Role of Excess Body Fat and Overeating in Aging

Inflammatory stress can also result from excess body fat. Thats right, body fat is

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much more than an innate depot for excess energy storage. It is a dynamic tissue
that secretes a large number of hormones and chemicals (e.g., pro-inflammatory
cytokines), many of which have a pro-inflammatory effect and favor an inflammatory
environment.3335 As a result, obesity is commonly recognized as a state of increased
oxidative stress and inflammation, and obesity is directly related to accelerated
aging.36 Not surprisingly, waist circumference is also inversely associated with
telomere length, providing more evidence that excess body fat correlates with
accelerated aging.27

In addition to excess body fat, excess calorie consumption (which is inherently

associated with increasing body fat stores) and poor food choices (typical of the
Standard American Diet and Western eating habits, which tend to be characterized by
high amounts of heavily processed and refined carbohydrates and low-quality, refined
oils) also promote both acute and sustained inflammatory stress.3739 Conversely,
numerous studies have been conducted and papers written demonstrating the anti-
aging properties of caloric restriction and periodic fasting.40,41

As mentioned, this pattern of eating and its associated dietary composition lead to
an overproduction of free radicals, which results in oxidative stress and inflammatory
stress. On the other hand, diets rich in fruits and vegetableswhich are abundant in
antioxidantsare inversely associated with inflammatory stress.42

Not surprisingly, numerous studies have provided evidence that Western dietary
patterns (e.g., refined grains, sugar-sweetened beverages, refined vegetable oils, trans
fatty acids) are associated with shorter telomere length (i.e., accelerated aging).43,44

While its not a nutritional factor per se, it is worth mentioning the role of physical activity
in promoting healthy aging. Obesity and overeating closely coincide with a sedentary
lifestyle and inadequate levels of physical activity. Not surprisingly, regular physical
activity has been shown to protect telomere length (i.e., anti-aging) while a sedentary
lifestyle has been shown to shorten telomere length and accelerate aging.45,46 There
is no shortage of evidence that regular exercise has an anti-aging effect whereas a
sedentary lifestyle accelerates the aging process and makes one more susceptible to
various age-related health maladies.

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The Role of Advanced Glycation End Products (AGEs) in Aging

Another factor that may accelerate senescence (i.e., the aging process) is the formation
of advanced glycation end-products, which are aptly abbreviated as AGEs. AGEs are
the result of the addition of carbohydrates to proteins or lipids (i.e., fat), and they can be
formed both inside and outside the body. For instance, AGEs can be formed during
cooking, and they can also be formed by the body after exposure to high levels
of blood sugar, which results from regular consumption of simple sugars and refined
carbohydrates.47

AGEs can wreak havoc on the bodys tissues. For instance, AGEs can impact the
mechanical properties of cartilage, and as a result, increase joint stiffness, increase
joint fatigue, and inhibit the building of new, healthy joint tissue.48 Whats more, AGEs
increase free radical formation, impair antioxidant defense systems, increase oxidative
stress, and promote inflammation.49

There are a number of different compounds under the umbrella of AGEs, and studies
show that older adults with the elevated levels of the most common AGE (CML) are at
greater risk for arterial stiffness, chronic kidney disease, anemia, poor skeletal muscle
strength and physical performance, and cardiovascular and all-cause mortality.50 The
CML of a food content can be increased by up to 200-fold by increasing the temperature
and conditions used in cooking. Fried meat, sausage, and cookies are high in CML (i.e.,
AGEs), and believe it or not, research has shown that white bread has even more AGEs
than fried meat.51 Whats more, there are several other unsuspecting foods that are
high in AGEs including:

Ready-to-eat breakfast cereals52

Roasted nuts and seeds53
Ice cream54
Barbeque sauces55

In a study published in the journal Food Chemistry, researchers from Taiwan confirmed
that boiling, frying, and baking foods like chicken, pork, beef, salmon, and cod led
to significant increases in AGE formation. While that doesnt come as much of a
surprise, what was interesting to note was that they also found that cooking these

12
same protein-rich foods in soy sauce, sweet-sour sauce, and/or barbeque sauce
dramatically increased the formation of AGE compounds.55 Whats more, extremely
high concentrations of an intermediate AGE compound (i.e., methylglyoxal) are found
in commercial soft drinks that contain high fructose corn syrup.56

As a side note for new, expecting, and/or future parents and grandparents, infant
formula contains higher levels of AGEs compared with breast milk.57,58 In fact, baby
formula contains a shocking 100-fold more AGEs than breast milk (or cows milk).59

Clearly, diet is a major source of AGEs, and speaking generally, a foods AGE content
of is dependent on nutrient composition (e.g., sugar, refined carbohydrates) as well
as temperature, method, and duration of heat application during cooking (e.g., fried,
grilled). However, the body can manufacture AGEs endogenously, and it does so
parallel to high blood sugar levels.60,61

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In fact, you may have heard of a measurement of blood sugar management called
HbA1c. Simply put, HbA1c, which stands for glycated hemoglobin, assesses the
amount of glycation, which is the process by which sugar gums up the works. In other
words, high blood sugar means more AGE-like compounds.

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Endogenously manufactured AGEs accumulate in the body and are associated with
physiological changes that characterize aging, particularly poor insulin sensitivity,
reduced carbohydrate tolerance (i.e., carbohydrate intolerance), and poor carbohydrate
metabolism.6264 In fact, studies show that levels of AGEs in folks with carbohydrate
intolerance and poor insulin sensitivity is up to 50% greater than that of healthy age-
matched individuals.65,66

Both acute spikes in blood sugar and chronic elevated levels of blood sugar accelerate
the bodys production of AGEs, and not surprisingly, free radical production (i.e.,
mitochondrial ROS) is accelerated by overeating (i.e., hypercaloric diets) and diets rich
in highly refined carbohydrates.67

Unfortunately, blood sugar levels are rapidly increasing in the population, as evidenced
by the sharp incline in the prevalence of carbohydrate intolerance, estimated to
affect 37% of the adult population in the United States alone.68 Chronically impaired
carbohydrate tolerance is also linked to numerous health complications including
obesity, hypertension, non-alcoholic fatty liver disease, hypertriglyceridemia, and
cardiovascular disease, and chronic elevated levels of blood sugar are also well-known
to accelerate virtually all degenerative processes associated with aging.62,6972

With all of that in mind, carbohydrate management, carbohydrate tolerance, and insulin
sensitivity are all key factors in reducing the bodys own production of these harmful
AGE compounds, and maintaining normal, healthy blood glucose levels and optimizing
carbohydrate tolerance is considered critical for healthy aging.73

Fortunately, this is a controllable lifestyle factor, as dietary intake (and physical activity
patterns) is a central determinant of carbohydrate management, carbohydrate tolerance,
and insulin sensitivity.74 Along those lines, low-carbohydrate diets have been shown to
be markedly effective in this regard; unfortunately, that approach may not be practical
or sustainable for everyone, especially considering the abundance of readily-available,
heavily processed, highly refined carbohydrate-dense foods in the Western-style diet.75

The Role of the Trans Fatty Acids in Aging

As mentioned, a Western-style diet is characterized by heavily processed and refined

14
foods and particularly high contents of sugars, fat, and salt.76 Another distinctive feature
of the Western-style diet is the consumption of trans fatty acids (i.e., trans fats), the
result of frequent consumption of processed and fast foods.

If youre not completely familiar with trans fatty acids, a good starting point is the recent
determination by the United States Food and Drug Administration (FDA) that partially
hydrogenated oils are not safe for human consumption.77 Nutritionally speaking, trans
fatty acids serve no purpose, and as Erin Russell, Assistant Editor of the Canadian
Medical Association Journal, puts it, Partially hydrogenated oils are entirely artificial
and would not be in our food supply if they werent economically attractive to the food
industry.78

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Why are partially hydrogenated oils so attractive to the food industry? Production of
partially hydrogenated vegetable oils was developed because of low cost, long shelf life,
and suitability for commercial frying and transport.79

15
The Institute of Medicine (IOM) recommends that consumption of trans fats is as low
as possible.80 In essence, industrial-produced trans fats are like tobacco in the sense
that theyre not beneficial in any amount. For instance, the IOM cites evidence that
any intake of industrial-produced trans fats (above zero) will increase ones risk for
cardiovascular disease.

But the problems dont start and stop with an increased risk of heart disease. In fact,
theres evidence that suggest that a number of negative health outcomes are correlated
with trans fat intake, including weight gain and obesity.81,82 Trans fats have also been
associated with an unhealthy inflammatory response, endothelial dysfunction, and
decreased insulin sensitivity.83

Along the lines of weight gain, trans fat intake has been associated with abdominal
obesity.82 Even in the absence of excessive caloric intake, controlled animal studies
have shown that trans fats are an independent factor for weight gain, including
enhanced storage of abdominal fat.84 In one study published in the journal Obesity
Surgery, Brazilian researchers discovered that there was a higher content of trans fatty
acids in the visceral fat of obese folks, suggesting that trans fats may be preferentially
stored as deep abdominal fat.85

This is particularly worrisome because visceral fat (i.e., abdominal obesity) is associated
with a laundry list of negative health outcomes and a constellation of metabolic
abnormalities, including:86,87

High triglycerides
Low levels of good cholesterol (i.e., HDL)
High levels of apolipoprotein B (which is considered a better predictor of
cardiovascular risk than the more commonly used LDL88)
Small, dense LDL and HDL particles (small, dense particles are considered more
detrimental than large, fluffy particles89)
Unhealthy levels of inflammation
Insulin resistance
Poor carbohydrate tolerance and metabolism
Leptin resistance

16
Clearly, trans fat intake at any level has the potential to accelerate aging in a multi-
faceted manner (e.g., oxidative stress, persistent unhealthy levels of inflammation),
and not surprisingly, trans fat intake is indeed correlated with numerous age-related
conditions; in fact, in a study published in The American Journal of Clinical Nutrition,
researchers from Vanderbilt University Medical Center concluded that higher trans fat
intake is associated with an increased risk of death from ALL causes (i.e., all-cause
mortality).90

A Note on Chronic Stress and Aging

Although its beyond the scope of this report, it bears mentioning that chronic stress
which can come in the form of mental, physical, and/or emotional stresshas
been shown to play a central role in accelerated aging, shortening telomere length,
accelerating senescence, and causing or exacerbating myriad age-related health
maladies.9193 With that in mind, another important facet of promoting healthy aging is
practicing stress management techniques (e.g., yoga, meditation, exercise), building
and maintaining healthy relationships, establishing a social support network, managing
personal finances, and so on.

The Top Foods That Accelerate Aging

With all of that in mind, you might already have an idea of the types of foods (and
cooking methods) that possess anti-aging properties as well as those that may
accelerate aging. In a paper published in the journal Clinical Interventions in Aging titled
Dietary Approaches That Delay Age-Related Diseases, anti-aging researchers from
Australia concluded by saying:

A delayed onset of aging diseases may best be achieved by establishing a

healthy lifestyle in early life as in childhood or in the young adult. A healthy
lifestyle includes regular physical exercise, not smoking, a happy relaxed mind,
and a nutrient-rich low-calorie diet to maintain a moderately lean body weight.
Such a diet would include [minimally processed] whole grains, legumes, fruits,
and vegetables, with a low intake of trans fatty acids. Energy intake, which in
excess leads to overweight, appears to be the major dietary factor determining
the onset of age-related diseases such as cardiovascular disease, diabetes,

17
 cancer, and dementia, and therefore lifespan. The composition of the diet is
also important, since there is good evidence that a vegetarian diet (rich in
antioxidants), the Mediterranean diet (high in olive oil with monounsaturated fatty
acids), and the Okinawan diet (high in fruits and vegetables plus omega-3 fatty
acids in fish) are beneficial by delaying age-associated diseases.94

While theres an awful lot of information covered in the above sections, the following is
an overview of the factors covered that may accelerate aging:

Oxidative stress
Mitochondrial dysfunction
Persistent unhealthy levels of inflammation
Dietary displacement (i.e., if youre eating a diet thats composed of 70%
processed foods, youre not eating a diet thats rich in nutrient- and antioxidant-
dense foods)
Excess body fat
Overeating
Sedentary lifestyle
Advanced glycation end products
o Exogenous (i.e., from food sources)
o Endogenous (i.e., carbohydrate intolerance, poor insulin sensitivity)
Western-style diet
o Heavily processed and refined carbohydrates (e.g., wheat flour)
o Simple sugars (e.g., high-fructose corn syrup)
o Trans fatty acids
o Refined vegetable oils (i.e., excessive omega-6 fatty acid consumption)
o Meat from farm animals raised on commodities rich in omega-6 fats
(e.g., corn, soy)
Chronic stress
Food sensitivities (e.g., wheat and other grains, soy, dairy, shellfish, FODMAP-
containing foods, nightshades, and histamine-containing foods)

Before we delve into the list, we feel that its important to remind you that, in the grand
scheme of things, looking, feeling, and performing your best are all contingent on your
entire body of nutrition worknot an individual food or single meal. In other words,

18
theres no magic bullet. Instead of viewing foods in isolation as good or bad, think
about weight management and deep health as the product of practicing healthy eating
habits, creating a positive food environment, and choosing high-quality, nutritious
foods in appropriate amounts relative to your goals and activity levels regularly and
consistently over time. Good nutrition takes practice, and just like getting better and
mastering anything in life, its about progressnot perfection.

Start where you are and make small changes that you are ready, willing, and able to
take on; focus on mastering those new behaviors one step at a time.

Also, keep in mind that any food sensitivityincluding aversions to otherwise healthy
foodscould accelerate aging through activation of the immune system and unhealthy
levels of inflammation. While not everyone has food sensitivities, there are some
common offenders, including grains (e.g., wheat), soy, dairy, shellfish, FODMAP-
containing foods, nightshades, and histamine-containing foods.

Not everyone has a food sensitivity nor does this mean that everyone needs to avoid
these categories of foods. Rather, this is simply meant to raise awareness that a variety
of foodseven foods that are frequently viewed as healthymay be an issue for some
folks. While consuming a diet of whole, minimally-processed foods is a huge step in
the right direction, a more personalized approach may be necessary for some people,
and that involves identifying and eliminating suspect foods. This is why the arguable top
habit of good nutrition is to practice awareness and mindfulness and figure out what
works best for you.

1. Grilled, Roasted
& Broiled Meat
Age-accelerating properties: AGEs

Animal-derived foods (e.g., meat, poultry) that are

high in fat and protein are generally AGE-rich and
are prone to new AGE formation during cooking.
On the contrary, vegetables, fruits, unprocessed

19
whole grains, and dairy (e.g., milk) contain relatively few AGEs even after cooking.

A chicken breast, with the skin, breaded, and deep-fried contains 1150% more AGEs
than a raw chicken breast; on the other hand, poaching a skinless chicken breast only
increases AGE content by about 25%. In other words, cooking with moist heat at
lower temperatures (e.g., poaching, braising) can reduce the AGE content of chicken
46-fold. Along those lines, researchers from the Mount Sanai School of Medicine have
said, The formation of new AGEs during cooking was prevented by the AGE inhibitory
compound aminoguanidine and significantly reduced by cooking with moist heat, using
shorter cooking times, cooking at lower temperatures, and by use of acidic ingredients
such as lemon juice or vinegar.95

2. Fried Foods & Fast Food

Age-accelerating properties: AGEs; trans fatty acids;
omega-6 fatty acids; sugar and refined carbohydrates (i.e.,
blood sugar management); obesity

It should be no surprise to see this category of foods listed,

as it encroaches the borders of every factor listed that
accelerates aging.

3. Margarine
Age-accelerating properties: AGEs; omega-6 fatty
acids; trans fatty acids

Margarine is one of the most dense sources of trans

fatty acids, which make up 23% of its total fatty acid
profile.96 The remaining percentage of fats is largely
comprised of vegetable oils rich in omega-6 fatty acids.
Thats right, despite the fact that weve been fed the
advice to opt for refined vegetable oils rich in omega-6 polyunsaturated fatty acids in
place of saturated fats (e.g., replace butter with margarine) for the past half century,

20
research now shows that this advice is misguided, leading to increased rates of death
from all causes, coronary heart disease, and cardiovascular disease.97

4. Vegetable Oils and Meat

from Feedlot Animals
Age-accelerating properties: omega-6 fatty acids

As previously mentioned, there are multiple explanations for the heavy

imbalance of omega fatty acidsincluding a decrease in omega-3
fatty acid consumption from freshwater fishresearchers attribute this
in large part to the ubiquity of refined vegetable oils (e.g., soybean,
safflower, sunflower, and corn oil) present in the Western diet.31

While omega-6 fatty acids are indeed important, a deficiency is nearly

impossible, as youll get more than enough of these essential fats when
you consume a diet rich in minimally-processed, nutrient-dense whole foods. You can
start to reduce your consumption of omega-6 fatty acids by eliminating processed foods
including the following industrial vegetable oils, which youll find in all kinds of packaged
goods (e.g., salad dressings, sauces, breads, baked goods, prepared foods, and more):

Percentage of omega-6 and omega-3 fatty acids in common industrial vegetable oils:

Oil Omega-6 Omega-3

Safflower 75 0
Sunflower 65 0
Corn 54 0
Cottonseed 50 0
Soybean 51 7
Peanut 32 0
Canola 20 9

Its not just the vegetable oils found rampant in processed foods. Also contributing to the
omega imbalance is the consumption of meat from farm animals raised on oil seeds rich
in omega-6 fats (e.g., corn, soy).31,32 Perhaps youve heard the saying, You are what

21
you eat; well, that extends to You are what your food ate. In other words, the food fed
to the animals (e.g., cattle) that you consume has a direct impact its nutrition content.

In a recent systemic review and meta-analysis published in the British Journal of

Nutrition, a group of researchers critically analyzed data from 67 different studies
comparing the composition of organic (i.e., grass-fed, pasture-raised) and non-organic
(i.e., conventional) meat products. They found that the beef from pasture-raised animals
contained 47% more omega-3 fatty acids than conventional meat products.98

In addition to a much healthier omega-3 fatty acid profile, research also shows that
grass-fed beef is one of the best dietary sources of conjugated linoleic acid (CLA), as
it contains an average of 2 to 3 times more than conventional beef.99 CLA possesses
antioxidant activity, and research has shown it to reduce body fat, increase lean body
mass, and improve body composition.100

5. Baked Goods & Sweets

Age-accelerating properties: AGEs; sugar and refined
carbohydrates (i.e., blood sugar management); obesity;
overeating; trans fatty acids; omega-6 fatty acids

Its becoming increasing apparent that consumption of

refined carbohydrates (e.g., refined flours and the foods
that are made with them like breads, breakfast cereals,
pastas, bagels, baked goods, crackers, pancakes, waffles, cakes, cookies, breading/
coating, croutons, tortillas, etc.) is closely related to obesity and various forms of chronic
illness, including cardiovascular disease and diabetes. In fact, numerous studies have
linked consumption of these highly processed carbohydrates to obesity.101,102

According to Harvard researcher and professor of Nutrition and Epidemiology Dr. Frank
Hu, Refined carbohydrates are likely to cause even greater metabolic damage than
saturated fat, and the time has come to shift the focus of the diet-heart paradigm away
from restricted fat intake and toward reduced consumption of refined carbohydrates.103
Along those lines, in a 2004 epidemiological study, researchers analyzed nearly 90
years worth of data, and they found that increasing intakes of refined carbohydrate

22
concomitant with decreasing intakes of fiber paralleled the upward trend in the
prevalence of type 2 diabetes observed in the United States during the 20th century.104

These refined grains and the foods made with them are a far cry from the whole kernel
grains from which theyre derived.

6. Breakfast Cereals
Age-accelerating properties: AGEs; sugar and refined
carbohydrates (i.e., blood sugar management); obesity

7. Breads, Bagels & Pastas

Age-accelerating properties: AGEs; sugar and refined
carbohydrates (i.e., blood sugar management); obesity;
overeating; trans fatty acids

8. Fruit Juice & Fruit Smoothies

Age-accelerating properties: AGEs; sugar and refined
carbohydrates (i.e., blood sugar management); obesity;
overeating

While food manufacturers might lead you to believe that fruit

juice is closely related to whole fruit, researchers actually tend
to include it in a category called sugar-sweetened beverages
(SSB), which also includes sodas; SSB have been linked to
weight gain, diabetes, and metabolic syndrome.105112 Studies
have shown that excess consumption of fruit juice (just 12
ounces/day is considered excess) is associated with higher
calorie intakes and weight gain.113116

The evidence is so strong, in fact, that the Institute of Medicine recommends

folks reduce fruit juice intake as a strategy to prevent overweight and obesity, and

23
professional health organizations including the American Academy of Pediatrics and
American Heart Association recommend that whole fruits be used as an alternative to
fruit juice.117119

In a recent systematic review published in the journal Critical Reviews in Foods Science
and Nutrition, researchers from Australia gathered all of the available evidence (e.g.,
randomized control trials, cohort studies) with the goal of identifying the association
between fruit juice consumption and weight management.120 They found that
consumption of fruit juice promotes weight gain, and their directive was to encourage
the consumption of whole fruits and replace fruit juice with plain, filtered water.

One of the more fascinating ways that these refined carbohydrates may fuel weight
gain is by driving cravings. In a study published in the American Journal of Clinical
Nutrition, researchers found that (compared with a meal containing an equal amount
of calories and much slower digesting carbohydrates) a meal containing fast-digesting
carbohydrates significantly increased hunger and cravings.121

Not only that, the researchers also took brain scans to see how the different types of
carbohydrates affected various centers of the brain, and what they found was nothing
short of astonishing. After consuming the meal with fast-digesting carbohydrates, the
participants brain regions associated with reward and craving were selectively stimulated,
essentially hard-wiring the body to seek more and more. This study provides evidence
that refined carbohydrates elicit hunger, food cravings, overeating, and weight gain.

Although savvy marketers cleverly lead you to believe that fruit juice is the same as
whole fruit, this is simply not true; fruit juice is higher in both calories and sugar and
lower in fiber than its whole fruit counterpart. For instance, four ounces of 100% apple
juice has NO fiber yet has 13 grams of sugar and 60 calories. By comparison, a half-
cup of sliced apples has 50% fewer calories (30), 58% less sugar (5.5 grams), and 1
grams of fiber.

Similar comparisons can be made for other juices and fruits (e.g., grape, orange, etc.).
For example, a single medium-sized orange contains about 60 calories and 15 grams of
carbohydrates, with 3 grams of fiber and 12 grams of sugar. An 8-ounce glass of orange
juice, on the other hand, contains double the sugar, no fiber, and nearly twice as many

24
calories. Whats more, you could down that glass of juice in less than half the time it
takes to enjoy the whole fruitthats a natural form of mindful eating.

As mentioned, fiber is a nutrition all-star, and it promotes a healthy digestive tract,

regularity, improves carbohydrate management (e.g., slowed gastric emptying),
promotes satiety, reduces calorie intake, and enhances weight loss.122,123 Fiber slows
the rate of digestion and gastric emptying, and subsequently, blood sugar management,
energy levels, and feelings of fullness.

Unfortunately, most people dont consume nearly enough dietary fiber, and swapping
juice for whole fruits does little to help. According to American Dietetic Association, the
average person consumes a paltry 15 grams of dietary fiber per dayonly about HALF
of the recommended daily intake.124 As already mentioned, research has linked low fiber
intakes to increased risk for diabetes and obesity.125,126

Beyond sugar, calories, and fiber, research shows that the digestion of liquids (e.g.,
juice) occurs faster than the digestion of solid foods. In other words, drinking juice
results in a much more rapid increase in blood sugar compared to consumption of
whole fruit. Conversely, the fiber present in whole fruit limits the insulin response and
increases satiety.127

Along those lines, research also shows that liquids dont tend to be as satiating as
whole foods, and even when calories are identical between liquid and solid food meals,
liquids leave people feeling hungrier and result in eating more calories in subsequent
meals.128,129 While consuming low-energy-dense whole fruits increases feelings of
fullness and satisfaction and subsequently decreases calorie intake and reduces body
fat, the same cannot be said to be true with juices.130133 Research also shows that fruit
juice may even alter nervous system signaling, resulting in dependence and habituation,
which is associated with overconsumption and metabolic syndrome.134

Heed the advice of professional health organizations like the Institute of Medicine and
American Heart Association and swap the store-bought fruit juice for whole fruit.

25
9. Excessive Alcohol
Age-accelerating properties: oxidative stress;
persistent unhealthy levels of inflammation; blood
sugar management

While moderate alcohol consumption

particularly red winemay possess anti-aging
benefits, drinking alcohol in excess appears to increase the bodys production of
pro-inflammatory molecules, according to researchers from the University of North
Carolina.135

Alcohol consumptionin any amountinduces the production of free radicals. In fact,

alcohol consumption results in the depletion of the bodys stores of glutathione, which
is known as the master antioxidant, and decreases antioxidant activity.136 Taken
together, alcohol has the potential to elicit an environment conducive to oxidative stress,
particularly when consumed in excess and when combined with poor nutrition and
lifestyle choices.

As mentioned, moderate consumption of red wine may have anti-aging benefits,

and this is more likely due to its high concentration of antioxidant polyphenols (e.g.,
resveratrol, malvidin).

10. Artificial Sweeteners

Age-accelerating properties: oxidative stress; gut
dysbiosis

When it comes to artificial sweeteners, what good news have your heard about them
recently? Emerging evidence suggests that they may have a negative effect on the
gut microbiome. In a study published in the Journal of Toxicology and Environmental
Health, Duke University researchers found that consumption of the artificial sweetener
sucralose for 12 weeks altered the gut microbiome in rats by significantly reducing the
amount of good bacteria (i.e., probiotics). Even after a 12-week recovery period, the

26
number of beneficial microbes still remained significantly depressed.137

In a recent study published in the journal Nature, a team of researchers led by Dr.
Eran Elinav from the Weizmann Institute of Science in Israel found that humans fed
a commonly-used artificial sweetener (i.e., saccharin) for JUST 5 days demonstrated
significant reductions in carbohydrate tolerance (i.e., glucose intolerance), as well as
significant changes in the composition and function of their gut microbiome (i.e., gut
dysbiosis).138

This is important to note for numerous reasons. As it pertains to accelerating aging, in

a recent study published in the journal Frontiers in Microbiology, researchers from India
explored the complex connection between aging and the human gut microbiota, not only
demonstrating correlation but also causation between gut dysbiosis and age-related
conditions.139 Gut dysbiosis describes the state of an unhealthy imbalance of bacteria
in the gut flora, characterized by excessive levels of pathogenic bacteria, inadequate
amounts of commensal and probiotic bacteria, and/or reduced bacterial diversity.
Fundamentally, gut dysbiosis destroys the symbiotic relationship between humans and
microbes; in fact, gut dysbiosis has been linked to numerous human health issues.140145

Another means by which artificial sweeteners may accelerate aging is via oxidative
stress. In a study published in the journal Drug and Chemical Toxicology, researchers
found that long-term consumption of aspartame significantly reduced glutathione
concentrations in the brain.146 As mentioned, glutathione the bodys master antioxidant
and plays a key role in the bodys antioxidant and detoxification systems, and the
researchers found that aspartame ingestion led to an imbalance in the antioxidant/
pro-oxidant status in the brain, which is the definition of oxidative stress. Along these
lines, reduced glutathione concentrations are associated with Alzheimers disease and
numerous other neurodegenerative conditions, an unsurprising fact given its role in
preventing oxidative stress.147

In a recent study published in the journal Redox Biology, researchers once again
connected aspartame to altered neural function and neurodegeneration. In this study,
researchers from India found that long-term consumption of aspartame, a sugar
substitute consumed by roughly 200 million people worldwide, significantly increased
oxidative stress (e.g., reduced glutathione, increased free radicals) in the brains of rats

27
leading to distorted brain function and to the death of brain cells.148

11. Dietary Displacement, Overeating & Obesity

It bears reiterating what was stated in the introduction. Specifically, in order to operate at
top form, the bodys antioxidant defense system is highly dependent upon a continuous
dietary supply of nutrient-dense, antioxidant-rich foods. Not surprisingly, researchers
have repeatedly found that high fruit and vegetable intakes are positively correlated with
antioxidant intake and healthy aging.17

Problems arise, however, when the bodys production of free radicals exceeds its ability
to neutralize them as well as when the defense system is running on low-quality fuel like
that of Standard American Diet (SAD), which is composed of more than 70% processed
foods with a heavy emphasis on refined carbohydrates, simple sugars, and industrial
vegetable oils.18

These foods contribute to oxidative stress (and inflammation) directly and secondarily
through negative dietary displacement, which simply means displacing healthy,
nutritious foods with non-nutritious ones. In other words, if youre eating a diet thats
composed of 70% processed foods, youre not eating a diet thats rich in nutrient- and
antioxidant-dense foods (e.g., vegetables, fruits, fiber, beneficial bacteria). This SAD
pattern of eating and its associated dietary composition lead to an overproduction of
free radicals, which results in oxidative stress and inflammatory stress. On the other
hand, diets rich in fruits and vegetableswhich are abundant in antioxidantsare
inversely associated with inflammatory stress.42

Inflammatory stress can also result from excess body fat. Thats right, body fat is
much more than an innate depot for excess energy storage. It is a dynamic tissue
that secretes a large number of hormones and chemicals (e.g., inflammatory
cytokines), many of which have a pro-inflammatory effect and favor an inflammatory
environment.3335 As a result, obesity is commonly recognized as a state of increased
oxidative stress and inflammation, and obesity is directly related to accelerated aging.36
Not surprisingly, waist circumference is also inversely associated with telomere length,
providing more evidence that excess body fat correlates with accelerated aging.27
In addition to excess body fat, excess calorie consumption (which is inherently

28
associated with increasing body fat stores) and poor food choices (typical of the
Standard American Diet and Western eating habits, which tend to be characterized by
high amounts of heavily processed and refined carbohydrates and low-quality, refined
oils) also promote both acute and sustained inflammatory stress.3739

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can use each and every time you eat carbs. This simple carb-fighting ritual is
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==> Do THIS before eating carbs (every time)

29
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