Dr Dray Blames Fast Food Not Fruit for Skin Aging, Urges Home Cooking

Dr Dray

Skin aging accelerates through glycation caused by ultra-processed meals and charred meats rather than natural fruit sugars, making home cooking with whole plants the primary dietary defense.

AI-assisted summary of Can Your Diet Make Your Skin Age Faster? A Dermatologist Explains — original source. Check the original for full context.

Source published: 2026-09-09

Key ideas

Glycation occurs when circulating sugars bind to collagen and elastin, forming advanced glycation end products (AGEs) that alter skin protein structure and contribute to visible aging. (0:00)
Whole fruit should not be avoided out of fear of sugar, as its intact cellular fiber matrix slows digestion and delivers protective antioxidants without triggering the metabolic spikes seen with refined sweets. (4:28)
Processed and heavily charred meats deliver concentrated doses of preformed AGEs and carcinogenic polycyclic aromatic hydrocarbons, though gentler cooking techniques like low-temperature stewing and acidic marinades help mitigate glycation. (10:11)
Excessive sodium in commercial convenience foods desensitizes taste receptors over time, requiring a one-to-two-week adjustment period on lower-salt home cooking for the palate to recalibrate. (14:13)

Detailed notes

## Background Published on YouTube by dermatologist Dr Dray on September 9, 2026, this video examines the biological connection between nutrition and skin aging. The program breaks down the reality of glycation and advanced glycation end products (AGEs), debunking fears around fruit sugar while outlining a practical dietary pattern centered on vegetables, whole grains, and legumes rather than restrictive trends.

## TL;DR Dr Dray explains that while the claim that sugar damages collagen is rooted in the biology of glycation and advanced glycation end products (AGEs), it should not lead to the fear or avoidance of whole fruits and complex plant starches. She advises building daily meals around affordable whole foods—including a variety of vegetables, daily legumes, whole grains, and intact healthy fats—while minimizing processed meats, heavily charred foods, and hyper-palatable convenience items. Ultimately, she emphasizes home cooking with simple tools like pressure cookers to regain control over sodium and nutrient intake, rather than falling for industry marketing buzzwords.

## Atmosphere & style Direct, pragmatic, and reassuringly grounded, the presentation cuts through internet nutrition panic with clinical authority and practical domestic advice. Dr Dray delivers sensible tough love—challenging viewers to retry disliked childhood vegetables and embrace bulk dried beans—without sounding preachy or alarmist. The delivery feels educational and empowering, replacing dietary fear-mongering with economical, accessible steps toward long-term skin and metabolic health.

## Bulletin - [00:00](https://www.youtube.com/watch?v=b2A1t1VBk84&t=0s) Glycation occurs when circulating sugars bind to collagen and elastin, forming advanced glycation end products (AGEs) that alter skin protein structure and contribute to visible aging. - [04:28](https://www.youtube.com/watch?v=b2A1t1VBk84&t=268s) Whole fruit should not be avoided out of fear of sugar, as its intact cellular fiber matrix slows digestion and delivers protective antioxidants without triggering the metabolic spikes seen with refined sweets. - [10:11](https://www.youtube.com/watch?v=b2A1t1VBk84&t=611s) Processed and heavily charred meats deliver concentrated doses of preformed AGEs and carcinogenic polycyclic aromatic hydrocarbons, though gentler cooking techniques like low-temperature stewing and acidic marinades help mitigate glycation. - [14:13](https://www.youtube.com/watch?v=b2A1t1VBk84&t=853s) Excessive sodium in commercial convenience foods desensitizes taste receptors over time, requiring a one-to-two-week adjustment period on lower-salt home cooking for the palate to recalibrate.

## Key takeaways - [00:00](https://www.youtube.com/watch?v=b2A1t1VBk84&t=0s) While the idea that sugar 'destroys collagen' is an exaggeration, circulating sugars genuinely interact with collagen and elastin via glycation to form advanced glycation end products (AGEs). - [01:49](https://www.youtube.com/watch?v=b2A1t1VBk84&t=109s) Eating diverse vegetables at every meal supplies essential micronutrients, anti-inflammatory compounds, and prebiotic fiber that nourishes the gut microbiome and dampens systemic inflammation. - [01:49](https://www.youtube.com/watch?v=b2A1t1VBk84&t=109s) Frozen vegetables are often nutritionally superior to fresh produce because they are flash-frozen at peak harvest, locking in micronutrients at a lower cost. - [04:28](https://www.youtube.com/watch?v=b2A1t1VBk84&t=268s) Whole fruits must not be conflated with refined pastries or sugary beverages; their natural sugar comes packaged with water, fiber, and environmental-defense antioxidants. - [06:02](https://www.youtube.com/watch?v=b2A1t1VBk84&t=362s) Daily legume consumption delivers complex carbohydrates and plant protein, and starting with small portions or red lentils allows the gut microbiome to gradually adapt without bloating. - [07:55](https://www.youtube.com/watch?v=b2A1t1VBk84&t=475s) Diversifying whole grains beyond refined staples to include oats, barley, buckwheat, and ancient wheat varieties like Kamut supplies skin-supportive trace minerals such as selenium. - [09:08](https://www.youtube.com/watch?v=b2A1t1VBk84&t=548s) Root starches like sweet potatoes and clean baked potatoes are nutrient-dense and naturally low in sodium, having been unfairly demonized due to high-fat frying and toppings. - [10:11](https://www.youtube.com/watch?v=b2A1t1VBk84&t=611s) Processed meats and heavily charred foods present high levels of dietary AGEs and carcinogenic hydrocarbons, making red meat an important category to restrict or eliminate. - [11:20](https://www.youtube.com/watch?v=b2A1t1VBk84&t=680s) Cooking at home restores control over sodium, added sugars, and fats, whereas reliance on fast food and convenience items drains finances and compromises physical vitality. - [14:13](https://www.youtube.com/watch?v=b2A1t1VBk84&t=853s) Industrial sodium levels in restaurant and packaged foods numb the palate, causing real home-cooked food to taste flat until taste buds readapt over a week or two. - [16:42](https://www.youtube.com/watch?v=b2A1t1VBk84&t=1002s) Grazing culture blunts natural satiety cues and displaces balanced, antioxidant-rich meals with nutrient-deficient, hyper-processed snacks. - [17:32](https://www.youtube.com/watch?v=b2A1t1VBk84&t=1052s) Extracted oils like olive oil provide minimal satiety per calorie, making whole-food fats such as nuts, seeds, and avocados better choices for volume and fiber. - [19:10](https://www.youtube.com/watch?v=b2A1t1VBk84&t=1150s) Food marketing buzzwords like 'high protein' are frequently used to sell ultra-processed formulations, emphasizing the importance of choosing unprocessed whole foods instead.

## Detailed walkthrough ### [00:00](https://www.youtube.com/watch?v=b2A1t1VBk84&t=0s) Sugar, Glycation, and Skin Aging

Dr. Dray introduces the topic by observing that while discussions around skin aging typically revolve around topical interventions—such as diligent sunscreen application, sun-protective habits, topical retinoids, and basic skincare routines—people constantly scour the internet wondering how the food they put into their bodies affects the aging process. The pervasive claim online is that "sugar destroys your collagen." While she acknowledges this is an exaggeration, she explains that there is a genuine biological mechanism underlying the statement: glycation.

Glycation occurs when circulating sugars interact with proteins throughout the body, including the primary structural proteins of the skin, collagen and elastin. This interaction results in the formation of advanced glycation end products, fittingly abbreviated as AGEs. Over time, the accumulation of these AGE-related changes alters both the structure and functional integrity of skin proteins, visibly influencing signs of skin aging and compromising overall skin quality and resilience. However, Dr. Dray cautions against taking this scientific reality to an irrational extreme. Rather than obsessively attempting to eliminate every trace of sugar or fearing wholesome sources of carbohydrates, one must evaluate the total dietary pattern and the specific forms of sugar being consumed.

```mermaid flowchart LR accTitle: Glycation and Collagen Aging Process accDescr: Flowchart illustrating how circulating sugars bind with skin proteins to form AGEs and cause skin aging. A["Circulating Sugars"] -->|"bind with"| B["Skin Proteins (Collagen & Elastin)"] B -->|"Glycation Process"| C["Advanced Glycation End Products (AGEs)"] C -->|"Structural Alteration"| D["Loss of Elasticity & Visible Skin Aging"] ```

[01:49](https://www.youtube.com/watch?v=b2A1t1VBk84&t=109s) Eat Vegetables at Every Meal

Dr. Dray outlines her most straightforward, fundamental nutritional advice for total body longevity and healthy skin: eat vegetables every single day, ideally incorporating them into every meal, including breakfast. Rather than relying on the same two options on repeat, she stresses the necessity of variety. Consuming an assortment of vegetables does not require buying the most exotic or expensive produce; it should be tailored to what is locally accessible, in season, and within one's budget. Everyday, budget-friendly staples like cabbage, cauliflower, and carrots can easily stretch across multiple meals for just a couple of dollars.

She strongly champions frozen vegetables, noting that they are often superior to fresh produce because they are flash-frozen immediately at harvest, locking in their full nutrient profile. Canned vegetables are also acceptable, provided shoppers select low-sodium or no-salt-added cans and avoid products swimming in sugar-sweetened sauces. For those who claim they dislike specific vegetables, Dr. Dray delivers some tough love: "If you didn't like a vegetable when you were a 4-year-old and you're 40 now, it's time to try it again." Exploring different preparation techniques and recipes can completely change one's palate.

Vegetables deliver an array of essential micronutrients that directly support cellular defenses and systemic wellness: - **Micronutrient Density:** They supply a wide spectrum of vitamins, minerals, antioxidants, anti-inflammatory compounds, and anti-cancer phytochemicals. - **Microbiome Fuel:** Dietary fiber acts as a prebiotic substrate that gut bacteria ferment, helping beneficial microbes thrive and fostering a healthy microbiome. - **Systemic Benefits:** A robust gut microbiome translates to reduced total-body inflammation and healthy gastrointestinal motility, easily resolving everyday struggles like constipation. - **Mindset Shift:** Emphasizing vegetable intake shifts nutrition away from restrictive fear toward proactively adding nourishing foods to one's plate.

[04:28](https://www.youtube.com/watch?v=b2A1t1VBk84&t=268s) Don't Be Afraid of Whole Fruit

Dr. Dray addresses the common misconception that fruit must be avoided because natural sugars might cause glycation. Hearing that sugar cross-links proteins prompts many people to fearfully avoid grapes, bananas, apples, or pears. She labels this mindset completely irrational and actively sabotaging to health. Eating a whole piece of fruit cannot be equated to eating a high-sugar fried Krispy Kreme doughnut, a breakfast pastry, a Pop-Tart, or drinking a sugar-sweetened beverage.

Whole fruit packages its naturally occurring sugars alongside water, dietary fiber, antioxidants, and anti-inflammatory and anti-cancer compounds. This intact cellular structure and fiber matrix slow digestion and allow the body to properly absorb and process sugars without harmful metabolic spikes. She strongly recommends eating a few servings of whole fruit daily. Bananas and in-season apples are inexpensive, and shoppers should actively look for discounted "ugly" produce that might have a few lumps and bumps but retains all its nutritional value. Frozen fruit—especially antioxidant-rich berries such as blueberries, strawberries, and raspberries—serves as a potent dietary tool to help skin cells defend against environmental aggressors.

[06:02](https://www.youtube.com/watch?v=b2A1t1VBk84&t=362s) Eat Legumes Every Day

As a concrete dietary goal, Dr. Dray urges viewers to make a conscientious effort to consume at least one serving of legumes each day, whether beans, lentils, chickpeas, or split peas. Particularly in the United States, many people are not accustomed to eating legumes and feel intimidated by them or assume they dislike them. Legumes are an exceptional source of complex carbohydrates, plant-based protein, vitamins, and high dietary fiber.

Because many people eat very little fiber, introducing legumes can lead to temporary bloating and the stereotypical jokes about beans and digestive gas. For those who are completely "bean naive," Dr. Dray recommends starting slowly with easier-to-digest pulses like red lentils, which cook very quickly and are gentler on an unadapted digestive tract. Another practical strategy is to add just one tablespoon of beans per meal, gradually increasing the portion over time as the gut microbiome shifts and adapts to fermenting the fiber comfortably. Dr. Dray shares her personal routine: "I eat like a half a pound of beans a day, okay? And I don't have any gas, coupled with all of these vegetables and whole grains." She emphasizes how economical beans are, noting she cooks dry beans in bulk using a pressure cooker, which requires virtually zero effort and yields enormous quantities for pennies.

[07:55](https://www.youtube.com/watch?v=b2A1t1VBk84&t=475s) Experiment With Whole Grains and Plant Starches

Dr. Dray encourages branching out beyond default refined carbohydrates like white bread and sugary breakfast cereals to explore diverse whole grains. Oats are an accessible, affordable whole grain offering proven cardiovascular and digestive health benefits alongside anti-inflammatory compounds. She also highlights barley, traditional beans and rice combinations, and buckwheat kasha—a pseudo-cereal staple in Eastern European cuisine that provides all essential amino acids. Shoppers should look beyond standard white grains to incorporate jasmine rice, brown rice, red rice, black rice, and wild rice, as well as chewy, highly satiating grains like wheat berries. Kamut (an ancient wheat variety) is singled out for its robust plant protein content and high levels of selenium, an important trace mineral for skin and hair health.

Alongside whole grains, Dr. Dray urges people not to fear plant starches—specifically potatoes. In American dietary culture, the potato has been unfairly demonized because it is "guilty by association" with how it is typically served: deep-fried, or smothered in butter, sour cream, high-fat sauces, and bacon. Prepared cleanly via baking, boiling, or broiling, potatoes are naturally low in sodium, nutrient-dense, and surprisingly good sources of protein. Rather than sticking purely to russet baking potatoes, she suggests mixing in purple potatoes and sweet potatoes, calling the sweet potato "one of the healthiest foods on the planet." Non-potato root starches and tubers provide equally valuable nourishment once people learn how to prepare them properly.

[10:11](https://www.youtube.com/watch?v=b2A1t1VBk84&t=611s) Limiting Red Meat, Charred Meats, and Glycation End Products

Dr. Dray highlights red meat as a category well worth restricting, limiting, or eliminating altogether if one is open to doing so. Society currently has an "absurd amount of meat at our disposal," but consuming it regularly works against long-term health. In particular, she strongly cautions against processed meats—including deli cuts, hot dogs, cured meats, and commercial sausages. These processed options are loaded with advanced glycation end products (AGEs) and carcinogenic compounds, both of which are closely linked to an increased risk of cancer and accelerated tissue aging.

Cooking techniques also play a crucial role in cellular damage. Smoking and charring meats generates large quantities of polycyclic aromatic hydrocarbons, which are potent carcinogens. Dr. Dray advises completely avoiding heavily charred or smoked preparations. For those who choose to continue eating red meat, she recommends shifting toward gentler cooking methods, such as slow stewing, and utilizing vinegar-based marinades, which have been shown to help reduce and offset the burden of glycation during cooking and digestion.

- **High-Risk Items:** Deli meats, hot dogs, smoked meats, cured sausages, and any heavily charred meats. - **Toxic Byproducts:** Advanced glycation end products (AGEs) and polycyclic aromatic hydrocarbons (PAHs). - **Protective Preparation Methods:** Low-temperature stewing and acidic, vinegar-based marinades.

---

[11:20](https://www.youtube.com/watch?v=b2A1t1VBk84&t=680s) Taking Control: Cooking at Home vs. The Convenience Food Trap

The single most impactful change Dr. Dray urges viewers to make is to stop depending on convenience food. Consumers have been sold the pervasive narrative that ultra-processed, packaged foods and drive-thru items are all they can afford or have time for. In reality, traveling to acquire fast food takes just as much time—if not more—and proves to be "10 times more expensive up front and over the long run" due to the immense toll it takes on medical health and physical vitality. While restaurants serve a wonderful purpose for social gatherings and celebrations, relying on food that "comes out of a window" on a daily basis is disastrous. She views fast food strictly as "emergency preparedness food," meant solely for rare binds like roadside breakdowns or travel emergencies.

Preparing meals at home puts the individual firmly "in the driver's seat." When you cook your own meals, you regain total control over the ingredients. Home cooks rarely dump in the obscene volumes of salt, refined fat, and added sugar that food manufacturers and commercial kitchens routinely rely on. Dr. Dray points out that even ordering a vegetable side at a fast-casual restaurant is usually deceptive: you are served a token portion of actual vegetables drowned in high-calorie, sugary, and salty dressings.

To overcome the common objection of working multiple jobs with limited free time, she suggests investing in a basic slow cooker or pressure cooker from a secondhand thrift shop. Simple "dump-and-go" meals made with staple ingredients like dried beans and rice are dirt cheap, require minimal effort, and prevent consumers from being robbed of both their savings and their health.

```mermaid flowchart TD accTitle: The Convenience Trap vs Home Cooking accDescr: Flowchart illustrating the contrasting cycles of relying on convenience food versus preparing meals at home.

subgraph Trap["The Convenience Food Trap"] A["Commercial Fast Food"] --> B["Excess Added Sugars, Salts & Fats"] B --> C["Desensitized Palate & Poor Health"] C --> D["Financial Drain & Medical Costs"] end

subgraph Empowerment["Home-Cooked Empowerment"] E["Thrifted Slow Cooker / Instant Pot"] --> F["Whole Staples (Beans, Rice, Veggies)"] F --> G["Total Control Over Seasoning & Oil"] G --> H["Restored Taste Buds & Vitality"] end ```

---

[14:13](https://www.youtube.com/watch?v=b2A1t1VBk84&t=853s) The Sodium Epidemic and Desensitized Taste Buds

A major hidden danger in commercial takeout and packaged ready-meals is massive sodium overload. While chronic high sodium intake has long been recognized as taxing on the cardiovascular system, Dr. Dray highlights a subtler physiological effect: it is "making your tongue dumb." Regular exposure to hyper-salted processed foods desensitizes the taste buds, creating a state of sensory numbness where a person requires escalating doses of salt just to register flavor.

To illustrate this, she recounts a YouTube video where modern creators tested popular home-cooking recipes from the 1970s—an era prior to the pervasive dominance of the modern fast-food landscape. The creators universally complained that the dishes were completely bland. Dr. Dray contends the recipes were not bland; rather, modern palates have become so dependent on industrial salt levels that natural flavors are no longer perceived, forcing people to rely on ultra-processed formulations just to derive pleasure and satiety.

Transitioning away from restaurant fare naturally drops sodium intake, but it requires a brief adjustment period: - Expect home-cooked food to taste flat initially; you may have to "suffer actually for a week or two" while taste receptors recalibrate. - Once the palate readapts, natural flavors emerge, and you will begin to genuinely prefer home-prepared meals. - Eventually, eating commercial fast food will trigger a reverse reaction, tasting unpalatably salty and resembling "nothing but salty garbage."

---

[16:42](https://www.youtube.com/watch?v=b2A1t1VBk84&t=1002s) Rethinking Snacking Culture

Dr. Dray warns against modern "snacking culture." While acknowledging that certain medical conditions—such as specific glycemic control disorders—require eating at frequent intervals, the broader societal habit of grazing throughout the day is counterproductive. What began innocently has mutated into a lucrative industry that drains bank accounts while degrading metabolic health.

Mindlessly grazing on ultra-processed snacks at school or an office desk blunts the body's natural hunger cues. When standard mealtimes arrive, people no longer feel the appetite required to sit down and eat a balanced, nourishing plate. Consequently, nutrient-dense whole foods are displaced by packaged snacks that are high in refined fat, empty calories, and salt, but deficient in fiber, protein, and skin-protective, anti-inflammatory antioxidants.

---

[17:32](https://www.youtube.com/watch?v=b2A1t1VBk84&t=1052s) Navigating "Healthy Fats" and Calorie Density

Addressing dietary fats, Dr. Dray cautions against using the umbrella term "healthy fats" as a carte-blanche excuse for excess consumption. Olive oil, frequently celebrated for its polyphenol content and potential cardiovascular or stroke-preventive benefits within Mediterranean dietary patterns, is often poured with complete abandon. However, olive oil is an exceptionally calorie-dense, low-volume food that does very little to register physical fullness or trigger satiety hormones. Heavy pours can easily result in hundreds of unaccounted-for calories, sabotaging healthy weight management and contributing to unwanted weight gain.

Rather than relying primarily on extracted liquid oils, she favors whole-food fat sources: - **Whole Tree Nuts & Peanuts:** Deliver fats bound inside intact plant cell walls alongside satiating dietary fiber, micronutrients, and anti-inflammatory compounds. - **Avocado:** Provides monounsaturated fats paired with high water volume and prebiotic fiber. - **Seeds (Chia and Flax Seeds):** Excellent sources of essential fatty acids that contribute meaningful micronutrient profiles when eaten in moderate daily servings.

Extracted olive oil is not inherently harmful, but pouring liberal amounts over dishes will not automatically buy extra health.

---

[19:10](https://www.youtube.com/watch?v=b2A1t1VBk84&t=1150s) Reclaiming Control and Looking Past Food Marketing

Building daily meals around whole, minimally refined ingredients yields systemic benefits: skin appearance improves, systemic inflammation drops, daily energy stabilizes, and grocery expenses fall dramatically. More importantly, making your own food offers an empowering sense of autonomy. Dr. Dray stresses that being in control of your plate is fundamentally liberating.

She warns shoppers to maintain a healthy skepticism toward the food industry's ever-shifting marketing claims. Food corporations routinely latch onto nutritional buzzwords to peddle heavily processed foods. Currently, nearly every packaged snack is plastered with "high protein" callouts to lure health-conscious shoppers into purchasing ultra-processed formulations that remain fundamentally disconnected from whole-food nutrition.

[19:59](https://www.youtube.com/watch?v=b2A1t1VBk84&t=1199s) Taking Control of Protein and Video Wrap-Up

Dr. Dray cautions viewers against falling prey to food industry marketing trends around protein. Rather than letting the convenience food industry dictate how much protein should be in a diet or buying into packaged, processed items engineered with added protein, individuals should take control of their own nutrition through home preparation. People need to be the ones deciding on their own protein sources instead of relying on corporations to "inject it into whatever faux food it is that they're selling." By preparing wholesome, home-cooked meals with real ingredients, one can reap genuine health and skin benefits without relying on ultra-processed dietary shortcuts.

Wrapping up the discussion, she expresses hope that the breakdown of diet, glycation, and skin aging proved useful. She invites viewers to share any remaining diet and skincare-related questions in the comments section, prompts the audience to give the video a thumbs up and share it with friends, and leaves everyone with her classic sign-off: "don't forget sunscreen and subscribe," signing off until the next day's video.

- **Food industry skepticism**: Avoid relying on packaged convenience products touting added protein or fortified claims; prepare whole, real foods at home instead. - **Dr. Dray's signature sign-off**: A daily reminder to apply sunscreen and stay tuned for regular skincare advice.

## Notable quotes > [00:00](https://www.youtube.com/watch?v=b2A1t1VBk84&t=0s) sugar destroys your collagen — Dr. Dray

> [01:49](https://www.youtube.com/watch?v=b2A1t1VBk84&t=109s) If you didn't like a vegetable when you were a 4-year-old and you're 40 now, it's time to try it again. — Dr. Dray

> [06:02](https://www.youtube.com/watch?v=b2A1t1VBk84&t=362s) I eat like a half a pound of beans a day, okay? And I don't have any gas, coupled with all of these vegetables and whole grains. — Dr. Dray

> [07:55](https://www.youtube.com/watch?v=b2A1t1VBk84&t=475s) guilty by association — Dr. Dray

> [07:55](https://www.youtube.com/watch?v=b2A1t1VBk84&t=475s) one of the healthiest foods on the planet — Dr. Dray

> [10:11](https://www.youtube.com/watch?v=b2A1t1VBk84&t=611s) absurd amount of meat at our disposal — Dr. Dray

> [11:20](https://www.youtube.com/watch?v=b2A1t1VBk84&t=680s) 10 times more expensive up front and over the long run — Dr. Dray

> [11:20](https://www.youtube.com/watch?v=b2A1t1VBk84&t=680s) comes out of a window — Dr. Dray

> [11:20](https://www.youtube.com/watch?v=b2A1t1VBk84&t=680s) emergency preparedness food — Dr. Dray

> [11:20](https://www.youtube.com/watch?v=b2A1t1VBk84&t=680s) in the driver's seat — Dr. Dray

> [14:13](https://www.youtube.com/watch?v=b2A1t1VBk84&t=853s) making your tongue dumb — Dr. Dray

> [14:13](https://www.youtube.com/watch?v=b2A1t1VBk84&t=853s) suffer actually for a week or two — Dr. Dray

> [14:13](https://www.youtube.com/watch?v=b2A1t1VBk84&t=853s) nothing but salty garbage — Dr. Dray

> [19:59](https://www.youtube.com/watch?v=b2A1t1VBk84&t=1199s) inject it into whatever faux food it is that they're selling — Dr. Dray

> [19:59](https://www.youtube.com/watch?v=b2A1t1VBk84&t=1199s) don't forget sunscreen and subscribe — Dr. Dray

## Mentioned Dr Dray, Krispy Kreme, Pop-Tart, YouTube, Amazon

## Video description Can your diet actually make your skin age faster? Dermatologist Dr. Dray breaks down the connection between nutrition and skin aging, including whether sugar really damages collagen, how glycation and advanced glycation end products (AGEs) may contribute to skin aging, and whether you need to worry about the natural sugar found in fruit. Glycation and AGEs are an active area of research in skin aging, but the relationship is more complicated than simply saying that sugar "destroys collagen."

In this video, Dr. Dray explains what she would prioritize in a skin-supportive diet, including vegetables, whole fruit, legumes, whole grains, plant-based starches, protein, nuts, and seeds. She also discusses foods and dietary habits worth limiting, including processed meats, heavily charred foods, highly processed convenience foods, excessive sodium, and frequent snacking.

Dr. Dray also explains why she does not recommend fearing carbohydrates or eliminating fruit simply because it contains sugar, and why cooking more meals at home can make it easier to build a nourishing dietary pattern.

In this video:

• Can sugar cause skin aging and wrinkles? • What is glycation and how does it affect collagen? • Advanced glycation end products (AGEs) and skin aging • Why vegetables are important for healthy skin • Why you don't need to fear whole fruit • The benefits of beans, lentils, and other legumes • Whole grains and nourishing carbohydrates • Why potatoes, plantains, and cassava can be part of a healthy diet • Red meat and processed meat • Heavily charred foods and AGEs • Why cooking at home can help improve your diet • How much sodium are you getting? • Constant snacking vs. nourishing meals • Olive oil, nuts, and seeds • Foods to eat more often for healthy aging • How nutrition and overall health can influence your skin

Timestamps

0:00 Introduction 0:45 Can Sugar Really Age Your Skin? 1:49 Eat Vegetables at Every Meal 4:28 Don't Be Afraid of Whole Fruit 6:02 Eat Legumes Every Day 7:55 Experiment With Whole Grains 9:08 Don't Fear Plant Starches 10:13 What About Red Meat? 11:19 Don't Rely on Convenience Foods 14:13 Watch Your Sodium 16:41 Limit Snacking and Build Nourishing Meals 17:30 What About "Healthy Fats"? 19:10 Final Takeaway

The goal isn't to find one magical anti-aging food or follow an extremely restrictive diet. Instead, Dr. Dray focuses on building a dietary pattern around nutritious, minimally processed foods that support overall health and provide the nutrients the body and skin need as we age.

#SkinAging #AntiAging #SkinHealth #HealthyAging #Nutrition #Dermatologist #DrDray #Glycation #Collagen #HealthyDiet #Skincare #AntiAgingSkincare #AdvancedGlycationEndProducts

FTC: This video is not sponsored. Links are commissionable, meaning I may earn commission from purchases made through links.

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Disclaimer: This video is not intended to provide diagnosis, treatment or medical advice. Content provided on this Youtube channel is for informational purposes only. Please consult with a physician or other healthcare professional regarding any medical or health related diagnosis or treatment options. Information on this Youtube channel should not be considered as a substitute for advice from a healthcare professional. The statements made about specific products throughout this video are not to diagnose, treat, cure or prevent disease.

[Source](https://www.youtube.com/watch?v=b2A1t1VBk84)

中文简报

Dr Dray称皮肤老化源于快餐而非水果，呼吁回归家庭烹饪加速皮肤老化的糖化反应主要由超加工食品和烤焦肉类引起，而非天然水果糖分，因此以天然全植物食材为主的家庭烹饪成为首要的饮食防御手段。 Dr Dray解释称，尽管“糖会损伤胶原蛋白”的说法植根于糖化反应和晚期糖基化终产物（AGEs）的生物学机制，但这不应导致人们对天然完整水果和复杂植物淀粉产生恐惧或加以回避。她建议围绕经济实惠的天然全食物来安排日常饮食——包括多样化的蔬菜、每日摄入的豆类、全谷物以及完整形态的健康脂肪——同时尽量减少加工肉类、严重烤焦的食物和高度可口的便利加工食品。她最终强调，应利用高压锅等简单工具自己下厨，以重新掌控钠和营养的摄入，而不是盲从食品行业的营销噱头。糖化反应是指血液中循环的糖分与胶原蛋白和弹性蛋白结合，生成晚期糖基化终产物（AGEs），进而改变皮肤蛋白质结构并加剧肉眼可见的老化。 (0:00) 不必因惧怕糖分而避开完整水果，因为其完整的细胞纤维基质能延缓消化并提供保护性抗氧化剂，不会引发精制甜食带来的代谢剧烈波动。 (4:28) 加工肉类和严重烤焦的肉类含有高浓度的预成型AGEs和致癌的多环芳烃，但低温炖煮和酸性腌料等更温和的烹饪技巧有助于减少糖化产物的生成。 (10:11) 市售便利食品中过量的钠会随着时间推移使味觉受体变得迟钝，需要通过一到两周的低盐家庭饮食来让味觉重新适应和调整。 (14:13)

Reading summary

Dermatologist Dr. Dray explains that while circulating sugars drive skin aging through glycation, dietary defense requires adopting home-prepared, unrefined whole foods rather than obsessively eliminating carbohydrates or falling for packaged food trends. Glycation, Collagen Integrity, and Whole Fruits (0:00) Dr. Dray clarifies that the internet claim that "sugar destroys collagen" stems from a real biological mechanism: glycation. In this process, circulating sugars bind to collagen and elastin to form advanced glycation end products (AGEs), structurally altering skin proteins and reducing elasticity over time. However, she argues that fearing all carbohydrates is irrational because the body's response depends on the specific dietary matrix. Whole fruits—including apples, bananas, and antioxidant-rich berries—package natural sugars inside an intact cellular structure of water and dietary fiber. This matrix slows digestion and prevents the harmful metabolic spikes caused by ultra-processed items like doughnuts or sweetened beverages. Rather than avoiding fruit sugars, Dr. Dray recommends daily fruit consumption to supply cells with antioxidants that protect against environmental damage. Plant-Based Staples: Vegetables, Legumes, and Grains (1:49) To lower systemic inflammation and support skin resilience, Dr. Dray advises eating vegetables at every meal, emphasizing that flash-frozen and low-sodium canned options are economical and nutrient-dense. Plant fiber acts as a prebiotic substrate for the gut microbiome, which Dr. Dray notes aids motility and reduces total-body inflammation. She also recommends at least one daily serving of legumes, such as beans, lentils, or chickpeas, to provide complex carbohydrates and plant protein. For individuals unaccustomed to fiber, she suggests starting with single-tablespoon portions or quick-cooking red lentils while gut flora adapts. Furthermore, she encourages replacing refined grains with diverse staples—such as oats, buckwheat kasha, Kamut, and wild rice—as well as baked or boiled potatoes, which deliver trace minerals like selenium without the excess fats of commercial preparations. Mitigating AGEs in Processed and Charred Meats (10:11) Beyond internal glycation, Dr. Dray warns that diet can directly introduce pre-formed AGEs and carcinogens, specifically through red and processed meats such as hot dogs, deli cuts, and sausages. Regular intake of these items accelerates tissue aging and elevates cancer risks. Cooking techniques also dictate toxic load. Heavily charring or smoking meat generates polycyclic aromatic hydrocarbons, which act as potent carcinogens. For those continuing to eat red meat, Dr. Dray recommends mitigating tissue damage by shifting to low-temperature stewing and utilizing acidic, vinegar-based marinades, which help curb the formation and accumulation of glycation byproducts during cooking and digestion. Convenience Foods, Taste Desensitization, and Fat Density (11:20) Dr. Dray identifies commercial convenience food as a major contributor to poor health, observing that restaurant and drive-thru meals rely on heavy concentrations of refined fats, sugars, and sodium. Chronic exposure to high sodium desensitizes taste receptors, causing unadulterated food to taste flat until an individual undergoes a one- to two-week adjustment period to recalibrate their palate. Continuous grazing and snacking similarly blunt natural hunger cues, displacing balanced meals in favor of packaged items marketed with buzzwords like "high protein." She also urges caution regarding extracted fats like olive oil. While acknowledging its polyphenols, she notes olive oil is low-volume and calorie-dense, failing to trigger the fullness provided by whole-food fats. To avoid unintentional caloric excess, she recommends sourcing dietary fats from avocados, seeds, and intact nuts. Dr. Dray concludes that regaining control over skin aging and general vitality requires preparing whole, minimally processed staples at home rather than trusting food industry marketing or convenience foods. She emphasizes that internal dietary improvements should work alongside standard topical interventions, particularly daily sunscreen application.

Source quotes

[0:00] Dr. Dray: sugar destroys your collagen [1:49] Dr. Dray: If you didn't like a vegetable when you were a 4-year-old and you're 40 now, it's time to try it again. [6:02] Dr. Dray: I eat like a half a pound of beans a day, okay? And I don't have any gas, coupled with all of these vegetables and whole grains. [7:55] Dr. Dray: guilty by association [7:55] Dr. Dray: one of the healthiest foods on the planet [10:11] Dr. Dray: absurd amount of meat at our disposal [11:20] Dr. Dray: 10 times more expensive up front and over the long run [11:20] Dr. Dray: comes out of a window [11:20] Dr. Dray: emergency preparedness food [11:20] Dr. Dray: in the driver's seat [14:13] Dr. Dray: making your tongue dumb [14:13] Dr. Dray: suffer actually for a week or two [14:13] Dr. Dray: nothing but salty garbage [19:59] Dr. Dray: inject it into whatever faux food it is that they're selling [19:59] Dr. Dray: don't forget sunscreen and subscribe

Original transcript

[0:00] Well, hey guys. Welcome back. If you're [0:01] new here, I'm Dr. Dray. I'm a [0:03] board-certified dermatologist. On this [0:06] channel, when we talk about skin aging, [0:08] much of the conversation is focused on [0:11] sunscreen and sun protection, as well as [0:13] topical retinoids and basic skin care. [0:16] But, what about the things that you're [0:17] putting into your body? How might your [0:19] diet and the foods that you choose to [0:21] eat influence the skin aging process? [0:24] This is something that people scour the [0:26] internet searching for. So, in today's [0:28] video, I'm going to walk you through how [0:30] certain dietary choices can lead to [0:33] potentially accelerated skin aging. And, [0:36] I'm going to be giving you my practical [0:37] tips and tricks for building an overall [0:40] plan of eating that supports healthy [0:42] skin aging and total body health. You've [0:45] probably heard that sugar destroys your [0:47] collagen. It's a bit of an exaggeration, [0:49] but there is a biological mechanism [0:52] behind this claim, and that's called [0:54] glycation. Glycation is a process in [0:56] which sugars interact with proteins [0:58] throughout your body. The collagen and [1:00] elastin in your skin can be affected by [1:01] this process, and that leads to the [1:03] formation of something known as advanced [1:05] glycation end products or ages. Ages can [1:07] alter the structure and function of [1:09] proteins in your skin, and over time, [1:11] the accumulation of age-related, no pun [1:14] intended, change might influence some of [1:16] the visible signs of skin aging and [1:18] overall quality and health, if you will, [1:20] of the skin. So, there's definitely a [1:22] legitimate connection between glucose [1:24] metabolism, glycation, collagen damage, [1:28] and aging of the skin. But, a lot of [1:30] people take that and run with it. Start [1:32] to hear things like fruits. They go out [1:35] of their way to avoid any, any sugar [1:38] whatsoever. Not only are the types of [1:41] foods that you're consuming as sources [1:43] of sugar impact this overall process, [1:45] but you have to take a step back and [1:47] look at your overall pattern of eating. [1:49] This brings me to my simplest, most [1:51] straightforward piece of nutritional [1:53] advice that applies to healthy skin [1:55] aging and a healthy body overall. Eat [1:57] vegetables, not just randomly, but eat [2:00] vegetables every day. Ideally with every [2:03] meal. Yeah, breakfast. Don't just eat [2:05] the same two vegetables, either. Eat a [2:08] variety. The specific vegetables you buy [2:10] and consume are going to be influenced [2:12] by seasonal availability, your budget, [2:15] what you can reasonably access in your [2:17] area. You don't need the most expensive [2:20] varieties of vegetables in your diet in [2:22] order to reap the benefits of [2:24] incorporating more vegetables. Some [2:26] really inexpensive, easily accessible [2:28] vegetables that you can get for a couple [2:31] of dollars that will last you a several [2:33] meals include cabbage, cauliflower, [2:36] carrots. Frozen vegetables are an [2:39] excellent, excellent resource here as [2:41] well. Not only are they just as good, [2:44] oftentimes they're better because they [2:46] are frozen right at the time of harvest, [2:48] preserving their nutrient profile. [2:50] Canned vegetables can be helpful as [2:53] well. Look for low or no salt added [2:56] varieties. And avoid canned vegetables [2:58] with sugar sweetened sauces incorporated [3:01] into the canning. The goal is to eat a [3:02] variety of vegetables. Change it up. If [3:05] you think you don't like a particular [3:06] vegetable, give it another try. If you [3:08] didn't like a vegetable when you were a [3:10] 4-year-old and you're 40 now, it's time [3:13] to try it again. Look into some [3:15] different recipes for ways to prepare [3:17] it. Try it a couple of different ways [3:19] before you decide, you know what? That [3:20] one's just not for me. And if that's the [3:22] case, no big deal. There are a ton. Goal [3:25] is to eat vegetables consistently and [3:27] eat a variety of them. Why? Vegetables [3:29] provide a huge range of vitamins, [3:31] minerals, micronutrients, antioxidants, [3:34] anti-inflammatory, anti-cancer [3:36] compounds, and importantly, dietary [3:39] fiber. The dietary fiber that you get [3:42] from regularly incorporating multiple [3:44] servings of vegetables a day not only [3:46] helps with satiety, but it actively [3:49] serves as food for the bacteria in your [3:52] gut. They then ferment that, they [3:54] thrive, and well, you have a healthier [3:57] overall gut microbiome. And ultimately, [4:00] this translates into so many downstream [4:03] health effects such as total body [4:05] inflammation, and of course, digestion. [4:07] So many people struggle with [4:09] constipation, yet ignore vegetables as a [4:12] way to, well, stay regular. Different [4:14] plants contain different beneficial [4:16] compounds. So, eating a variety of them [4:18] really allows you to maximize the [4:21] wealth. The good news about this [4:22] recommendation too is that now you can [4:24] focus on adding things to your diet [4:26] rather than like fearfully avoiding [4:28] things. Another food that people [4:30] unnecessarily fear is fruit. People hear [4:32] that sugar can contribute to glycation, [4:34] and they start worrying, "Should I be [4:36] eating grapes, bananas, apples, pears?" [4:39] Cuz they're worried about this glycation [4:41] phenomenon due to the natural sugars [4:43] found in fruits. But, this is irrational [4:45] and sabotaging your overall health. [4:47] Whole fruit is very different from [4:49] eating a high sugar Krispy Kreme [4:50] doughnut fried in oil, or a high sugar [4:53] pastry regularly for breakfast, a [4:56] Pop-Tart, or a sugar-sweetened beverage. [4:59] When you eat a whole piece of fruit, not [5:00] only are you getting water, you're [5:02] getting fiber, you're getting a variety [5:03] of micronutrients, anti-inflammatory, [5:06] anti-cancer compounds, along with the [5:08] naturally occurring sugars. The presence [5:10] of these other things in fruit allows [5:13] your body to properly take up the sugars [5:16] in a way that is not harmful to your [5:17] body. I highly recommend eating a few [5:20] servings of fruits every single day. [5:22] Bananas are dirt cheap. Apples are [5:25] pretty cheap depending on the time of [5:27] the year where you live. Also, look for [5:30] that discounted produce that maybe [5:32] doesn't look so beautiful. It's got a [5:34] few lumps and bumps. It still has all of [5:36] the good stuff in it, and it's at a [5:38] discounted price. Frozen fruit is also [5:41] excellent. Highly encouraged. Frozen [5:43] berries packed with antioxidants, [5:46] blueberries, strawberries, raspberries. [5:49] The consumption of fruits and vegetables [5:51] lends itself to better skin aging [5:53] because these provide rich sources of [5:56] antioxidants into your body, which help [5:59] your skin defend against those [6:01] environmental aggressors. Really start [6:03] making a conscientious effort to [6:05] incorporate at the very least, as a [6:08] starting point, one serving of legumes a [6:11] day. Beans, lentils, chickpeas, peas, [6:13] not only do these provide a variety of [6:16] micronutrients, they're also a wonderful [6:18] source of protein, carbohydrate, and [6:21] vitamins. A lot of people, especially in [6:23] the United States, are simply not [6:25] accustomed to eating beans, and they [6:27] kind of get freaked out by them, and a [6:29] lot of people think they don't like [6:30] them, but they're just not used to [6:32] eating them. Incorporating legumes into [6:34] your diet, depending on where you're [6:36] starting from, can definitely take some [6:38] getting used to. It is a lot more fiber [6:41] than some people are accustomed to, and [6:43] you've all heard the jokes about beans [6:45] and gas. I suggest, if you're completely [6:48] bean new, bean naive, start with some of [6:51] the easier to digest pulses, namely [6:55] lentils. Red lentils are not only super [6:58] fast and easy to prepare, but they're a [7:00] lot easier to digest than some other [7:03] varieties of beans. The other tip that I [7:05] have is to just start with adding a [7:09] tablespoon of beans to a meal a day, and [7:13] over time add another tablespoon until [7:16] you can tolerate a full serving. Over [7:19] time, you'll start to notice that your [7:21] gut microbiome adapts to the [7:23] introduction of legumes into the diet, [7:26] and you don't have the bloating and the [7:28] digestive stuff. I eat like a half a [7:30] pound of beans a day, okay? Um and I [7:32] don't have any gas, coupled with all of [7:35] these vegetables and whole grains. So, [7:37] you will be fine. Over time, it's really [7:40] good for your body. Highly suggest that. [7:42] Beans are super super cheap. I prepare [7:45] them in a pressure cooker from dry and [7:48] this takes zero effort on my part. I [7:51] don't have to do hardly anything and I [7:53] have a ton of them for dirt cheap. [7:55] Experiment with the whole grains. Most [7:57] people are just by default accustomed to [8:01] highly refined grains, white bread, [8:04] sugary cereals, but try different [8:07] grains. Start with oats, another dirt [8:10] cheap source of food. Oats in particular [8:13] are fantastic for your digestive tract [8:15] and for your cardiovascular health. They [8:17] have a variety of anti-inflammatory [8:19] compounds. Also suggest barley. Beans [8:22] and rice, super super cheap. It's not [8:25] technically a grain, but buckwheat [8:27] kasha, very common in Eastern European [8:30] countries, delicious. This, as well as [8:33] many other plants, actually are sources [8:35] of all of the amino acids that you need. [8:38] Look into some different varieties of [8:40] rice, such as jasmine rice, brown rice, [8:43] red rice, black rice, wild rice. There's [8:46] a lot out there and it's got a lot to [8:49] offer. Wheat berries are fantastic and [8:52] very satiating. The Kamut wheat berry is [8:54] not only a great source of plant-based [8:57] protein, it's very satiating, but it's [8:59] also a wonderful source of selenium. [9:01] Check out my video on selenium for your [9:04] skin and hair as a side note. Aside from [9:06] the grains, please do not fear plant [9:09] starches. A lot of people have very [9:11] afraid of potatoes and I kind of [9:13] understand why. If you look at the [9:15] potato, at least in the United States, [9:17] it's not exactly a considered a health [9:19] food, well, because it's guilty by [9:21] association with the other things that [9:23] it is often prepared with. Often times [9:26] potatoes in this country are served [9:27] fried, very rich, high-fat sauces, [9:31] butter, sour cream, bacon, but a A [9:35] potato, either baked or boiled or [9:38] broiled, is very very healthy, low [9:41] sodium, and actually provides some [9:43] protein. You could technically get quite [9:46] a bit of protein only eating potatoes, [9:48] though I don't advocate that. You may be [9:50] familiar with russet potatoes. Those are [9:52] good baked, but try changing up to a [9:55] variety of them. Reap all of the potato [9:58] benefits. Purple potatoes, sweet [10:00] potatoes. Sweet potato arguably has to [10:02] be one of the healthiest foods on the [10:04] planet, in my opinion. And they are [10:05] delicious. Non-potato starches though, [10:08] that fly under the radar and are [10:09] delicious once you know how to prepare [10:11] them, plantains, cassava. Now, here's a [10:14] food worth restricting, limiting, [10:16] eliminating if you're open to it. And [10:18] that is red meat. I think there's good [10:20] reason to not make this a regular food [10:22] in your diet. We have an absurd amount [10:25] of meat at our disposal. It's not [10:28] healthy for you. I particularly caution [10:30] against eating processed meats, deli [10:33] meats, hot dogs, smoked meats, cured [10:35] meats, processed sausages. One of the [10:38] reasons is these processed meats, they [10:41] are very high in advanced glycation end [10:44] products, and they're also very high in [10:47] carcinogenic compounds. And they're [10:49] associated with an increased risk of [10:50] cancer. Along those lines, I would avoid [10:53] smoked or charred meats. Smoking and [10:55] charring meats produces an abundance of [10:57] polycyclic aromatic hydrocarbons, [11:00] carcinogens. I would completely [11:01] completely avoid charred meats, smoked [11:05] meats. If you're going to continue to [11:07] eat red meat, I suggest slowly stewing [11:10] it. Consider incorporating some [11:12] vinegar-based marinades, that has been [11:14] shown to offset and reduce the burden of [11:17] glycation with uh meat consumption. This [11:20] is the most important thing. Stop [11:22] relying on convenience food. You are [11:24] sold convenience foods under the false [11:26] premise that they're all you can afford [11:29] and that you don't have time, but [11:31] acquiring and purchasing processed foods [11:34] actually takes just as much if not more [11:37] time and is 10 times more expensive up [11:39] front and over the long run cuz it takes [11:42] a tremendous toll on your health. This [11:44] is not something very typical to how we [11:47] traditionally eat these highly refined [11:50] processed meals. Restaurants are [11:52] fantastic for celebration, for social [11:54] gatherings, but I also suggest not [11:57] making restaurant food a regular daily [12:00] occurrence. And usually if that is a [12:02] regular daily occurrence, unless you're [12:05] some sort of independently wealthy [12:07] person, um it's probably going to be [12:09] mostly coming from fast foods, [12:11] convenience meals, stuff that comes out [12:13] of a window. I would never, ever, ever [12:15] rely on this as my diet. These are foods [12:18] that you should get only when you are in [12:20] a bind, maybe on a road trip, um or some [12:23] sort of emergency situation. That's what [12:25] I view That's what I view fast food as, [12:28] emergency preparedness food. I suggest [12:30] preparing every single meal yourself. A [12:33] lot of these things that people are so [12:34] afraid of, whether it be sugar, whether [12:37] it be fat, whether it be salt. When you [12:38] prepare your own food, you are in the [12:40] driver's seat. You have control over [12:43] what is going into the food. And guess [12:45] what? People, when they cook and prepare [12:47] their own food, they are not going to be [12:50] adding the amount of sugar, in most [12:53] cases, the amount of fat, the amount of [12:55] salt that you get when you are buying a [12:58] convenience food. By preparing your own [13:00] meals yourself, take control, you can [13:02] incorporate more whole foods into your [13:05] diet. Cuz you'll notice a lot of times [13:07] when you go to a fast chain restaurant, [13:09] a regular restaurant, right? When you [13:11] order something that is supposed to be a [13:13] vegetable side, right? Usually minority [13:17] vegetable, it's very little actual [13:19] vegetable. And instead, they cover it up [13:22] with a bunch of high salt, high sugar, [13:24] high fat sauce. So, at the end of the [13:26] meal, you're not given really much of a [13:29] shot when it comes to these healthy [13:31] healthy foods, and you pay a premium for [13:33] them, for sure. Stop believing the lie [13:36] that you need these things because you [13:39] are working multiple jobs, you can [13:41] barely afford anything, let alone have [13:43] the time to prepare a meal. That is a [13:45] lie, because all you need is an [13:48] inexpensive, you can get them at a [13:50] second-hand store, slow cooker and or [13:53] pressure cooker, and you just dump and [13:55] go. All right? It's actually [13:57] tremendously time-saving, and as I [13:59] already harped, beans, rice, these are [14:02] dirt-cheap food. You cannot let these [14:05] people control your diet, because not [14:07] only will it rob your bank account, but [14:09] it will also land you dependent on [14:12] medications and things of that sort. [14:14] Here's another thing where the [14:15] restaurant food, the convenience food, [14:17] the packaged foods, the ready-made [14:18] meals, this is where it really comes in, [14:20] and I think most people today seriously [14:23] underestimate it, and that's sodium, [14:25] okay? A lot of people nowadays consume [14:27] way too much sodium, and we've known for [14:30] decades that that is very, very taxing [14:33] on your cardiovascular system. But, [14:35] here's a little sneaky thing about our [14:37] high-salt diets. They're actually making [14:40] your tongue dumb. And what I mean by [14:42] that is your palate becomes very [14:45] desensitized to flavors, and you require [14:48] more and more salt in order to taste the [14:51] food. Recently, I was watching a YouTube [14:53] video where they were trying out recipes [14:55] from like the '70s that were really [14:57] popular in the '70s, that people [14:59] prepared. And it was not anywhere near [15:01] as common back then as it is today to be [15:04] eating all this fast food. Everyone was [15:06] commenting about how bland these recipes [15:08] are. They're not bland, you just are so [15:11] salt-dependent [15:12] that you have no taste left. And what [15:14] this leads people to do is to require [15:17] foods that are, well, ultra-processed in [15:21] order to derive pleasure from the food [15:23] and satiety. When you cut back on salt a [15:26] lot, okay, and you watch your sodium, [15:28] and this will naturally happen if you go [15:30] from eating fast food and processed [15:33] snack food, package foods, if you stop [15:35] eating that stuff and swap over to [15:37] preparing your own things, the salt [15:39] intake is naturally going to decline to [15:41] a healthier level. Doesn't mean that [15:42] you'll still not have a high salt diet, [15:45] but it'll be a lot lower than what you [15:47] were used to eating. And a lot of people [15:49] complain. They're like, "Ugh, this has [15:51] no taste." You need to suffer actually [15:54] for a week or two and let your taste [15:57] buds get get reacclimated. And once they [16:00] do, I'll give you a little a little tip, [16:02] okay, a little light at the end of the [16:03] tunnel. Not only will the food that [16:05] you're preparing start to taste good, [16:07] you're actually going to start to prefer [16:08] it. And it'll reach a point where you [16:11] will eat food that you used to eat from [16:14] like a fast food place thinking that I [16:15] just want to try it, I've always en- You [16:17] won't be able to hack it. It'll be so [16:19] salty salty to you, it'll be disgusting. [16:22] I'm trying to encourage you that if you [16:23] stick with this more at-home prepared [16:26] meals thing, your sodium will naturally [16:28] decline. You'll be a little down, okay, [16:30] in the beginning cuz things are just not [16:32] going to taste as flavorful, but as soon [16:34] as your palate starts adapting, the food [16:37] is going to start tasting really really [16:39] good and that other stuff you're going [16:40] to realize is nothing but salty garbage. [16:42] Limit snacking. Now, there are reasons [16:45] for people to snack. Some people have [16:47] certain glycemic control issues. I'm not [16:49] talking about every little subgroup of [16:51] people out there who has a special food [16:53] need, okay? This whole snacking culture [16:56] that we have adopted started out, I [16:58] think, relatively innocently and it has [17:00] just grown into, well, something to rob [17:03] your wallet and make you very unhealthy [17:06] because people end up filling up on [17:08] these junk food snacks all day at their [17:10] desk, at school. And then when it comes [17:13] time for mealtime, you're not even clued [17:15] in to the need to eat a meal. And so, [17:17] you're not eating balanced meals, in [17:19] other words, and you're just eating [17:21] these packaged junky snacks all day that [17:23] are high fat, high salt, high calorie, [17:26] low satiety, low in anti-inflammatory [17:29] antioxidants. Yeah, not good. What about [17:32] healthy fats? Don't we need to have some [17:34] fat in our diet? Absolutely, but I think [17:36] people start using this healthy fats [17:38] thing a little bit too casually, and it [17:40] can definitely creep up on you. So, [17:42] olive oil, we hear a lot about it's [17:45] health properties, that it has [17:46] polyphenols. And there's even some [17:48] evidence that in certain populations, [17:50] maybe it might have a protective effect [17:53] when it comes to stroke, although more [17:55] research is needed on that. I think [17:57] people in the United States, especially, [17:59] they hear, "Oh, olive oil, the [18:01] Mediterranean diet." And so, they use [18:03] that as license to not be really liberal [18:05] with olive oil, because, well, they've [18:07] heard it's good for you. So, good for [18:09] you must mean that if I use more of it, [18:11] that's good. But, I'll remind you that [18:13] olive oil is a very calorie- dense, [18:15] low-volume food. So, [18:18] a generous pour of olive oil on your [18:20] food, you might be thinking that it's [18:22] healthy, but you could be piling on a [18:24] bunch of calories that don't really do [18:26] too much to move the satiety dial. And [18:29] as a result, that may be sabotaging your [18:32] healthy weight goals. You may have [18:33] unintended weight gain as a result. I'm [18:35] much more of a fan of [18:37] having a few servings of nuts a day for [18:39] the fat, or avocado, because those are a [18:43] lot more satiating. They have fiber, as [18:45] well as a variety of anti-inflammatory [18:48] compounds. Not saying you can't have [18:49] olive oil, or that it's bad. It's [18:51] obviously not, but you also need to be [18:53] mindful that it's not more It's not so [18:55] much that the olive oil is is is is [18:58] needed in order to have health, and that [19:00] pouring tons on is going to buy you more [19:02] health. You need to be mindful of it. [19:03] Also, don't ignore some of the seeds, [19:05] like chia seeds, flax seeds. In [19:07] moderation, these things are great [19:08] sources of the the fats that you need in [19:10] your diet. Build your meals around these [19:12] nutritious foods. Not only do will you [19:14] find that you feel better, your skin [19:16] looks better, it's helping your wallet, [19:18] and it's actually saving you time, and [19:20] it's empowering because you're in the [19:22] driver's seat. It's very liberating. [19:24] People really come to enjoy eating this [19:27] way and eating when they are in control. [19:29] That would be my biggest take home [19:31] point. Would highly suggest whatever way [19:33] of eating you want to continue on, I [19:35] would suggest at the very least [19:37] incorporating my advice to take control [19:39] and prepare your own food and stop [19:41] relying on that window or restaurant [19:43] food. We need to be a lot more selective [19:46] with handing over our dollar to the [19:49] convenience market because they will [19:51] continue to market lies to you in order [19:53] to sell you more highly addictive foods. [19:55] Right now everything is labeled as high [19:57] protein. Of course protein is helpful in [19:59] your diet and has a a lot of benefits. [20:01] Don't allow the [20:03] convenience food market uh the food [20:05] industry to to to tell you about the [20:07] protein in in your diet, okay? You're [20:10] the one who tells yourself about the [20:11] protein in your diet cuz you're [20:13] preparing it. You're not relying on them [20:14] to inject it into whatever um faux food [20:18] it is that they're selling, okay? All [20:20] right, guys. I hope today's video was [20:21] informative. Let me know in the comments [20:23] below what other diet and skin questions [20:26] do you all have? But if you like today's [20:28] video, give it a thumbs up, share it [20:30] with your friends, and as always, don't [20:31] forget sunscreen and subscribe. I'll [20:33] talk to you guys tomorrow. Bye. [20:36] >> [music] [20:51] [music]