Don’t fancy embarking on an intermittent-fasting programme? Another key way to stimulate autophagy in your body is to pack your diet with polyphenols, the nutrient-dense phytochemicals found in foods including wine, teas and spices. One class of polyphenols is key, says Whittel. While Researching Glow 15, she worked with Italian Scientist Dr Elizabeta Janda who introduced her to the anti-ageing powers of the bergamot fruit. Dr Janda’s research,published in the journal of PharmaNutrition,shows that bergamot boosts autophagy,helping change the way we age. The Scientist attributes this to the high level of polyphenols in the pith of the fruit. ‘Dr Janda Helped me discover that polyphenols are the most efficient nutritional supplements to defy cellular ageing,’ says Whittel. ‘The Superheroes of these are what I call“powerphenolsˮ – these high-potency active antioxidants are one of the best ways to take years off your age.’ The combination of antioxidant plus autophagy stimulator has been shown to boost metabolism, increase beneficial gut bacteria, boost longevity and improve health and appearance. ‘Think of power phenols as the botanicals you need for beauty, youth and vibrancy,’ says Whittel.Here’s our guide to the top power phenols.
Activate Your Body’S Youth-Boosting Powers With A New, Cutting-Edge Nutrition Plan Photo Gallery
WHAT: The active ingredient that gives spice turmeric its healing powers. Present In all forms of turmeric, from the raw root to the powdered spice and now concentrated in supplement form.
WHY: Strongly anti-inflammatory(comparable to anti-inflammatory drugs),natural antidepressant, lowers blood sugar (high levels are ageing), promotes heart health by reducing bad cholesterol.
HOW: ‘Research shows that taking 500mg of curcumin twice a day is best,’says Whittel. ‘Take it with a meal containing healthy fats which dramatically boosts its absorption.’ Try Bioglan Active CurcuminHigh Strength Turmeric (£24.99 for 30 tablets; hollandandbarrett.com).
WHAT: This potent powerphenol a type of flavanol – is found in green tea.
WHY: EGCG (epigallocatechin gallate)boosts longevity and reduces the risk of disease by protecting against DNA damage. It also aids weight loss by boosting calorie and fat burn, boost metabolism and strengthens and calms the brain, so improving brain function.
HOW: Drink good-quality green tea or take it as a supplement. ‘It’s safe for adults to have 600mg a day,’ says Whittle. Try Viridian Organic Green Tea Leaf (£16.74 for 500mg;viridian-nutrition.com).
WHAT: Red wine, dark chocolate and peanut butter contain the power phenol resveratrol. Thousands of studies show this phytochemical slows ageing by activating proteins called sirtuins. The most powerful trans-resveratrol, linked to nearly every category of anti-ageing, says Whittel.
WHY: Anti-inflammatory, boosts circulation and heart health, improves metabolism and aids weight loss.
HOW: ‘You’d have to drink hundreds of glasses of red wine to get the amount used in studies, so it’s best taken as supplement (up to 1,000 mg a day),’ saysWhittel. Try Vitabiotics Ultra Resveratrol(£9.95 for 60 tablets; vitabiotics.com).
WHAT: Known as ‘exercise in a pill due to its fat-burning effects, this yellow compound found in plants, such as the barberry and Oregon grape, has been used for centuries as an alternative medicine. It’s hard to find in foods sois easiest to take as a supplement.
WHY: One of the few compounds that can activate your metabolic ‘master switch’, it burns fat and aids weight loss as well as improving gut flora, reducing cholesterol and improving lung health.
HOW: ‘Take three 500 mg doses a day,with a meal,’ says Whittel. Try Viridian Oregon Grape Root Extract (£18.05 for 90 capsules; viridian.com).
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