![]() About six months ago, I wrote a blog post about the anti-aging effects of carbohydrate restriction and mind-body exercise. I've decided to do a follow-up since I'm turning 47 this week and want to share some additional information on aging that I've learned. In all honesty, your genes do play a large role in determining the rate at which you age, the degree to which you tend to gain weight, and the types of chronic diseases you're at risk to develop as you get older. It's not fair, but that's the way it is. However, there are so many things we do have control over that affect how we age, particularly what we eat and how much exercise we get. It's empowering to realize how much you can do to look and feel your best! My motto is, do the best you can with what you've got and don't compare yourself to others. A second recommendation would be to not compare your current self to your 20-something self. There's no way to turn back the hands of time, and we shouldn't spend our energy and efforts trying to do so. Focus on the present and the future. Elevated blood sugar contributes to wrinkled skin and other signs of aging. Advanced glycation end-products (appropriately abbreviated AGEs) occur when glucose reacts with proteins and fats in the body, forming cross-linkages that accelerate the aging process and contribute to chronic disease. This reaction occurs in everyone, although to a much greater extent in people with uncontrolled diabetes. AGEs are considered largely responsible for the damage to the kidneys, eyes, cardiovascular system, and extremities that occurs when blood glucose levels are high. There is evidence indicating that AGEs also contribute to skin wrinkling, loss of collagen and elasticity, and other signs of aging. Although twin studies have demonstrated that the amount of AGEs circulating in our bloodstream is determined in part by genetics, environmental factors such as smoking and the types of food we eat also play a role. Vitamin B6 may help counteract the effects of AGEs in diabetes complications such as neuropathy, but at this time it's not clear if taking supplements will help prevent skin damage. Research suggests that caloric restriction (CR) can help counteract the effect of AGEs on skin; however, this can cause unwanted effects on the thyroid, including lowering of metabolic rate, in addition to being very hard to sustain without high levels of hunger. Very-low-carbohydrate ketogenic diets (VLCKDs) have been shown to mimic many of the beneficial effect of calorie restriction without the adverse reactions often seen in CR. They also help normalize blood glucose levels, which further reduces AGE levels. ![]() Fat is good for your skin. Dietary fat gets such a bad rap among many health authorities, so it's great to see research demonstrating its benefits, including healthy skin. Despite what many people have been led to believe, consuming fat --including saturated fat -- can reduce the signs of aging. Researchers in Japan examining the effect of diet on skin in over 1000 women found that those who consumed the highest amount of fat scored best in terms of wrinkling and skin elasticity, provided they also obtained antioxidants in the form of nonstarchy vegetables. Now, I know there are people who follow a low-fat diet and have great skin. I ate a low-fat diet for many years, and people still thought I looked younger than my age (or at least that's what they told me!) But since I started low-carbing and significantly increased the amount of fat and saturated fat in my diet, I've definitely noticed that the quality of my skin has improved. My pores appears smaller, my skin is very smooth, and I never break out, which was a problem I periodically struggled with in the past. I truly feel that my skin looks better than it has in years. Maybe it's a combination of high fat intake and improved blood glucose control from following a VLCKD? Exercise is important as we age, but trying to burn off calories by working out harder may be counterproductive to weight loss efforts
We constantly hear that in order to lose weight, we need to burn more calories than we consume. While it is true that a caloric deficit is necessary for weight loss, there are well-controlled studies indicating resting metabolic rate (RMR) often decreases when endurance exercise is performed daily over several weeks, including one on identical twins that found a large variance in RMR changes between different twin pairs but similarity within each pair. Genetics again. While some people may be able to lose weight by increasing their caloric expenditure by ramping up activity, others may lose far less or even maintain by performing the same amount of exercise. So relying on the Stairmaster that tells you you've burned 500 calories in 45 minutes may give you a false sense of security. If we're unable to increase our metabolism as much as we'd like by doing aerobic exercise, why should we do it? Well, it is undeniably beneficial for our cardiovascular system, which is important, but doing too much may be counterproductive in terms of weight loss. Is there any kind of physical activity that does help prevent weight gain as we age? Resistance or strength training increases muscle mass, which increases RMR. Exercise also improves insulin sensitivity. I'm still doing the Ellen Barrett workouts I referenced in my previous post on aging, and they all have a strength-training component regardless of whether weights are used. In terms of how to eat when doing resistance training, the classic approach is to have a high-protein meal immediately after working out in order to maximize muscle growth. However, Bill Lagakos over at the Calories Proper website offers an alternative idea: Fuel up with protein prior to working out so that the body has time to break it down into amino acids that will be available at the precise time the body needs them most. I like this approach myself and have always eaten prior to working out, even before reading Bill's great rationale for doing so. Although losing fat rather than muscle becomes more difficult as we get older, following a very-low-carb diet may be the best way to achieve this. There is evidence that restricting carbohydrates to ketogenic levels (less than 50 grams per day) can preserve lean body mass during weight loss. When three 1800-calorie, low-carbohydrate diets (containing 30 grams, 60 grams, and 100 grams) were compared over a nine-week period, subjects following the 30-gram diet experienced the greatest retention of muscle tissue. For anyone already following a low-carb diet but having trouble losing weight, check out my recent Answers.com article to read about potential causes for your stall. While it's nice to dream about, there's unfortunately no way to stop the aging process. However, we can at least try to slow it down somewhat and stay as healthy as possible through the transition. And I firmly believe that carbohydrate restriction coupled with right type of exercise can make a world of difference in this regard. * Consult your doctor prior to starting a low-carbohydrate diet or engaging in physical activity. References: 1. Gkogkolou P, et al. Advanced glycation end products: Key players in skin aging? Dermatoendocrinol 2012 Jul 1; 4(3):259-70 2. Nagata C, et al. Association of dietary fat, vegetables, and antioxidant micronutrients with skin aging in Japanese women. Br J Nutr 2010 May;103(10):1493-8 3. Bouchard C, et al. The response to exercise with constant energy intake in identical twins. Obes Res 1994, 2(5):400-410 4. Young CM, et al. Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet. Am J Clin Nutr 1971, 24(3):290-296
22 Comments
Galina L.
11/10/2013 11:40:19 pm
I am 5 years older than you, and I think I can add my testimonials to yours about benefits of LC diets for the slowing of aging. As a person who have many chances to observe people who are heavily engaged into exercises, I can also tell that exercising and following a low-fat diet at the same time seems to have a pro-aging effect on many - they seems to be prone to loosing a sub-cutaneous fat especially on their faces, the effect is much worse on the people who are eating limited meat. Fat is important for keeping skin young longer. I also suspect that it is better to avoid excessive cardio for anty-aging purposes.
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11/11/2013 12:27:38 am
Thanks so much for your comments, Galina. It's always a pleasure to hear from you. LCHF trumps LFHC again!
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Gerri
11/11/2013 02:38:30 pm
Agree with Galina's observation. I've also noticed a drawn, haggard appearance in people who work out heavily & eat low fat. Particularly unhealthy when they don't eat enough protein to repair muscle. Their rears look good, but not their faces. Losing a full faced look is what's aging.
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11/11/2013 08:05:25 pm
Thanks for your comments, Gerri! Good observation that protein is also needed to preserve facial fullness. Carbohydrate is the macronutrient that can have a negative effect on skin health.
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"My motto is, do the best you can with what you've got and don't compare yourself to others. A second recommendation would be to not compare your current self to your 20-something self."
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11/11/2013 08:06:11 pm
Thanks so much for your comments and birthday wishes, Jan! Hope all is well with you and Eddie across the pond :)
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Sean Raymond
11/17/2013 05:14:02 pm
Hi Franziska
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11/17/2013 10:19:59 pm
Hi Sean,
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Sean Raymond
11/19/2013 02:23:57 am
Hi Franziska
Galina L.
11/17/2013 11:29:15 pm
Sean,
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11/18/2013 07:04:27 am
Thanks for your comments, Galina! I second your recommendation to check out Dr. Bernstein's book. It is an amazing resource for anyone with diabetes, as well as doctors, dietitians, and anyone with an interest in optimal management of DM.
Sean.Raymond
11/19/2013 02:36:08 am
Hi Galina
Tim
11/19/2013 09:21:56 am
Sean, I'm a T2 who low carbs with good results. I think the reason glucose obtained by converting protein is not a problem is that it hits the bloodstream gradually and many T2's can produce enough insulin to handle it. Something like sugar or starch hits too fast and can overwhelm the body's ability to produce sufficient insulin. T1's who low carb do have to account for protein as it accounts for a significant percentage of the glucose they must dose for.
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11/19/2013 09:54:28 am
Thanks again for your kind remarks, Sean! Trust me, I understand all too well the reaction you're receiving from fellow dietitians. Fortunately, there are some more open-minded RDs out there who question conventional recommendation, and I'm happy to include you in that group. Thanks for reading my blog, and I have a feeling you'll learn just as much from my very knowledgeable readership. 11/19/2013 07:37:35 pm
Sean I am also a type two diabetic, a low carb high fat diet has been my salvation. Diagnosed with HbA1c 12 and realising to avoid diabetic complications, I needed to get to non diabetic blood glucose numbers to stay safe. What were my options? Injected insulin? no, I was already awash with plasma insulin brought about by severe insulin resistance. Type two diabetes medications? no. To this day I have not heard of a single type two medication that reduce HbA1c by more than two full points, most are usually less, and many only when used with metformin. Merformin is a long established drug which is considered safe. Metformin can reduce HbA1c by approximately one full point at best. Maybe a type two multi drug regime could help. Using a multi medication regime to ram down blood glucose numbers does not work and was proved with ACCORD trial. So many participants died the trial was abandoned. Drugs used such as Avandia and Actos were banned for killing people.
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11/19/2013 08:37:51 pm
Eddie, thanks as always for another thought-provoking, insightful post. You have made excellent points once again. Thanks also for your very kind words and continued support.
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11/20/2013 03:38:30 am
Hi Franziska. I am one ofEeddie's lowcarb team members. I just wanted to say thanks for all you do for the lowcarb cause.
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11/20/2013 06:30:25 am
Thanks so much for the nice feedback, words of support, and birthday wishes, Kath! I agree it's great that a dietitian from the UK is open to learning more about carb restriction. The tide continues to turn, and I'm excited about the momentum!
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Kim
1/23/2014 12:32:42 pm
I enjoyed a low carb, high protein diet several years ago with great results. Since then I have started long distance running and biking. I am quite interested in returning to a low carb lifestyle, but am worried as I know that carbs are important for endurance athletes. What do you recommend for endurance runners?
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1/23/2014 01:12:29 pm
Hi Kim,
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