How To Look 10 Years Younger: Anti-Aging Hacks (Dr.Berg)

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How To Look 10 Years Younger – Anti-Aging Hacks
How To Look 10 Years Younger: Anti-Aging Hacks (Dr.Berg) Graphic © Background photo: Pixabay (PD)

Aging (according to our current level of scientific advancement) is inevitable. The foundation of youth or a magic elixir to preserve your youthful look may not exist – yet – but there are steps you can take today to slow down the process and age gracefully. The goal is to look younger than your years, right?

According to Dr. Eric Berg, a best-selling author and chiropractor specializing in healthy ketosis & intermittent fasting, you can look up to 10 years younger by implementing a few anti-aging hacks in your life. Here’s what he recommends—and the science behind his claims:

Anti-Aging Hacks – What To Do

First things first: Nourish your body with nutrients and dietary habits that support your body to function optimally.
Dr. Berg’s approach mainly involves going back to the basics. Figuring out what your body actually needs to function properly and supporting it with healthy choices. He suggests that adding the following foods and practices to your diet may help you achieve younger-looking skin:

Saturated Fats And Cholesterol

There is a lot of conflicting information about saturated fats. Some sources recommend replacing saturated fats with unsaturated fats. [1][2] USDA Dietary Guidelines for Americans recommend getting less than 35% of your daily caloric intake from fats—with saturated fats accounting for between 5-6% of the daily caloric intake. [3][4]

On the other side of the spectrum, Dr. Berg argues that eating more saturated fats may offer anti-aging benefits to your skin and help with the production of bile and hormones for healthy aging.

“Your skin is made out of saturated fats. So take a wild guess of what you should be eating more…that’s right, cholesterol and saturated fats. The exact things they tell you not to eat,” says Dr. Berg. “If you eat a low-fat diet, you start getting old really fast. So if you want aging skin, just starve yourself of fats—especially saturated fats.”

Research shows that lipids (e.g., saturated fats and cholesterol) account for approximately 50% of your cell membranes. [5] Compromising the integrity of this fat-based membrane may contribute to several diseases [6]

In addition to forming the foundation of cell membranes, studies show that saturated fats may help increase the level of HDL (“good”) cholesterol, reduce the risk of stroke, and boost brain health—all important health benefits for an aging body. [7][8][9]

Some food sources of saturated fats include high-fat cuts of grass-fed meat, full-fat dairy products, and tropical oils.

Vitamin A

Research shows that a healthy intake of vitamin A may lead to younger-looking skin. [10] The fat-soluble vitamin plays an important role in the production of collagen and fights free radicals associated with aging.

So consider supporting the health of your skin by eating foods high in vitamin A. Plant products such as leafy green vegetables, carrots, and fruits are good sources of carotenoids, precursors of vitamin A.

But Dr. Berg recommends eating animal products rich in retinoids (more active form of vitamin A) for more youthful-looking skin—and research appears to support his claims. [11] This includes cod liver oil, eggs, dairy products, salmon, and beef liver.

Vitamin E

Similar to vitamin A, you should consider adding vitamin E to your preventative and pro-aging strategy. It’s a potent antioxidant believed to help delay wrinkles and support smoother, firmer skin. [12]

Vitamin E reduces signs of aging by protecting your skin from harmful free radicals that can break down elastin and collagen in the skin, triggering fine lines and wrinkles. [13][14]

Vitamin E exists naturally in foods such as palm oil, leafy greens, olive oil, and some seeds & nuts.

Intermittent Fasting & Keto

In addition to enriching your diet with saturated fats and vitamins A & E, Dr. Berg recommends intermittent fasting under a keto diet for anti-aging effects. He argues that fasting promotes autophagy, which is basically the process of cleaning and ‘recycling’ damaged cells in the body. [15]

However, it’s important to note that some scientists are skeptical about the effectiveness of “anti-aging” diets such as keto and intermittent fasting—pointing to a lack of strong evidence. [16]

Anti-Aging Hacks – What To Avoid

You have an idea of what to eat for youthful-looking skin. But what should you avoid to ensure you’re not canceling out your anti-aging efforts? Here’s Dr. Berg’s list of “don’ts” to age gracefully:

AGEs (Advanced Glycation End Products):

These are harmful compounds formed from glycation, which is a process where fat or protein combines with sugar in the blood. [17] Consider limiting foods high in AGEs, such as margarine and certain cheeses, to protect your skin and body against premature aging. [18]


Tobacco smoking may damage elastin and collagen—leading to premature aging of the skin. One study on pairs of identical twins showed the ones who smoked had significantly more signs of aging than their non-smoking counterparts. [19]

Stress (Cortisol):

According to a study published in the American Journal of Geriatric Psychiatry, high levels of stress can trigger an inflammatory response—causing your body to age faster. [20]

Sugar/Refined Carbohydrates:

Refined carbs promote the formation of collagen-damaging AGEs. [21] And due to their high glycemic index, they may cause inflammation linked to the aging process. [22]



[1] Li, Y., Hruby, A., Bernstein, A. M., Ley, S. H., Wang, D. D., Chiuve, S. E., … & Hu, F. B. (2015). Saturated fats compared with unsaturated fats and sources of carbohydrates in relation to risk of coronary heart disease: a prospective cohort study. Journal of the American College of Cardiology, 66(14), 1538-1548:

[2] Hooper, L., Martin, N., Jimoh, O. F., Kirk, C., Foster, E., & Abdelhamid, A. S. (2020). Reduction in saturated fat intake for cardiovascular disease. Cochrane database of systematic reviews, (8):

[3] USDA Dietary Guidelines for Americans:

[4] American Heart Association:

[5] Alberts, B., Johnson, A., Lewis, J., Raff, M., Roberts, K., & Walter, P. (2002). The lipid bilayer. In Molecular Biology of the Cell. 4th edition. Garland Science:

[6] Goldberg, D. M., & Riordan, J. R. (1986). Role of membranes in disease. Clinical physiology and biochemistry, 4(5), 305-336:

[7] Mensink, R. P., Zock, P. L., Kester, A. D., & Katan, M. B. (2003). Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. The American journal of clinical nutrition, 77(5), 1146-1155:

[8] JACC Study Group Yamagishi Kazumasa Iso Hiroyasu iso@ pbhel. med. osaka-u. ac. jp Yatsuya Hiroshi Tanabe Naohito Date Chigusa Kikuchi Shogo Yamamoto Akio Inaba Yutaka Tamakoshi Akiko. (2010). Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation of Cancer Risk (JACC) Study. The American journal of clinical nutrition, 92(4), 759-765:

[9] Reger, M. A., Henderson, S. T., Hale, C., Cholerton, B., Baker, L. D., Watson, G. S., … & Craft, S. (2004). Effects of β-hydroxybutyrate on cognition in memory-impaired adults. Neurobiology of aging, 25(3), 311-314:

[10] Darvin, M. E., Sterry, W., Lademann, J., & Vergou, T. (2011). The role of carotenoids in human skin. Molecules, 16(12), 10491-10506:

[11] Zasada, M., & Budzisz, E. (2019). Retinoids: Active molecules influencing skin structure formation in cosmetic and dermatological treatments. Advances in Dermatology and Allergology/Postępy Dermatologii i Alergologii, 36(4), 392-397:

[12] Pandel, R., Poljšak, B., Godic, A., & Dahmane, R. (2013). Skin photoaging and the role of antioxidants in its prevention. International Scholarly Research Notices, 2013:

[13] Michniak-Kohn, B., & Leonardi, G. R. (2017). An overview about oxidation in clinical practice of skin aging. Anais brasileiros de dermatologia, 92, 367-374:

[14] Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-endocrinology, 4(3), 298-307:

[15] Brandhorst, S., Choi, I. Y., Wei, M., Cheng, C. W., Sedrakyan, S., Navarrete, G., … & Longo, V. D. (2015). A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan. Cell metabolism, 22(1), 86-99:

[16] Lee, M. B., Hill, C. M., Bitto, A., & Kaeberlein, M. (2021). Anti-aging diets: Separating fact from fiction. Science, 374(6570), eabe7365:

[17] Schmidt, A. M., Hori, O., Brett, J., Yan, S. D., Wautier, J. L., & Stern, D. (1994). Cellular receptors for advanced glycation end products. Implications for induction of oxidant stress and cellular dysfunction in the pathogenesis of vascular lesions. Arteriosclerosis and thrombosis: a journal of vascular biology, 14(10), 1521-1528:

[18] Ulrich, P., & Cerami, A. (2001). Protein glycation, diabetes, and aging. Recent progress in hormone research, 56(1), 1-22:

[19] Okada, H. C., Alleyne, B., Varghai, K., Kinder, K., & Guyuron, B. (2013). Facial changes caused by smoking: a comparison between smoking and nonsmoking identical twins. Plastic and reconstructive surgery, 132(5), 1085-1092:

[20] Lavretsky, H., & Newhouse, P. A. (2012). Stress, inflammation, and aging. The American Journal of Geriatric Psychiatry, 20(9), 729-733:

[21] Uribarri, J., Woodruff, S., Goodman, S., Cai, W., Chen, X. U. E., Pyzik, R., … & Vlassara, H. (2010). Advanced glycation end products in foods and a practical guide to their reduction in the diet. Journal of the American Dietetic Association, 110(6), 911-916:

[22] Zhang, S., & Duan, E. (2018). Fighting against skin aging: the way from bench to bedside. Cell transplantation, 27(5), 729-738:

How To Look 10 Years Younger – Anti-Aging Hacks – Dr.Berg

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