What glycation does to the body, and how diet and fasting can help lower your AGE burden
Advanced Glycation End Products (AGEs) are harmful compounds formed when sugars bind to proteins or fats in a process called glycation. This reaction occurs naturally in the body but can also happen during cooking, especially at high temperatures and with dry heat (e.g., frying, roasting, or grilling). Foods like seared meat, fried foods, and aged cheeses are particularly high in AGEs.
AGEs are concerning because they can alter protein structures, increase inflammation, and contribute to oxidative stress. Over time, this can lead to health issues such as insulin resistance, type 2 diabetes, and complications like vascular damage. A recent meta-analysis found that diets high in AGEs worsen fasting glucose, insulin levels, and insulin resistance—key markers of type 2 diabetes.
While the body can naturally clear some AGEs, excessive accumulation from diet or poor metabolic health overwhelms this process. Consuming a diet low in AGEs—focusing on steamed or boiled foods instead of fried or roasted ones—can significantly reduce AGE intake and its associated risks. Additionally, fasting has been shown to activate autophagy, a process where the body recycles damaged proteins, including those affected by AGEs.
At our Vietnam Detox retreats, we’ve observed that many guests experience a noticeable reduction in AGE levels by the end of their fasting program compared to their arrival day. This is likely due to autophagy—a natural “clean-up” mechanism triggered during fasting. Autophagy helps break down and recycle damaged proteins for energy, which may include AGE-modified proteins.
By making deliberate dietary choices and embracing practices like fasting, you can reduce your body’s AGE burden and support long-term health. Join us at Vietnam Detox to experience the benefits firsthand!
If you would like to experience a structured reset that supports long term vitality, functional health, and sustainable healthy ageing, explore our upcoming programmes in Vietnam and find the retreat that fits your goals.
