What Is Endogenous Glycation?
Endogenous glycation refers to the formation of Advanced Glycation End Products (AGEs) inside the body. It happens when blood glucose levels stay elevated for too long and sugar molecules attach themselves to proteins or fats, forming sticky, dysfunctional structures. These AGEs accumulate over time and accelerate the ageing process, particularly in collagen-rich tissues such as the skin.
For practitioners, this internal mechanism explains why some clients experience premature loss of firmness, elasticity and radiance, even with an effective topical routine. The issue is not only what touches the skin but also what happens beneath it.
For practitioners, this internal mechanism explains why some clients experience premature loss of firmness, elasticity and radiance, even with an effective topical routine. The issue is not only what touches the skin but also what happens beneath it.
Saturated Fat increases insulin
resistance by 10%
The Role of Blood Sugar Regulation
The body maintains tight control over blood glucose through a hormonal feedback system led by insulin and glucagon. After eating, insulin helps move glucose from the blood into cells, where itâs used for energy or stored as glycogen. When blood sugar falls, glucagon triggers the release of glucose from the liver to restore balance.
However, this finely tuned system can become disrupted by modern dietary habits. Frequent consumption of refined sugars and processed foods creates sudden blood sugar spikes, followed by sharp drops, a rollercoaster effect that stresses the system. Over time, this contributes to insulin resistance, a condition where cells stop responding properly to insulin.
However, this finely tuned system can become disrupted by modern dietary habits. Frequent consumption of refined sugars and processed foods creates sudden blood sugar spikes, followed by sharp drops, a rollercoaster effect that stresses the system. Over time, this contributes to insulin resistance, a condition where cells stop responding properly to insulin.
Insulin Resistance and the Fat Connection
Contrary to common belief, sugar isnât the sole driver of insulin resistance. Research shows that dietary fat, especially saturated fat, plays a far more damaging role. High levels of fat in the bloodstream interfere with glucose transport into the cells, leaving excess sugar circulating in the blood. This state of hyperglycaemia is the ideal breeding ground for glycation.
Meals high in fat and protein demand more insulin to manage blood glucose levels. If this pattern continues, the pancreas overproduces insulin, but glucose remains trapped in the blood. This metabolic imbalance triggers the formation of AGEs and promotes inflammation, both of which degrade collagen and elastin in the dermis.
Meals high in fat and protein demand more insulin to manage blood glucose levels. If this pattern continues, the pancreas overproduces insulin, but glucose remains trapped in the blood. This metabolic imbalance triggers the formation of AGEs and promotes inflammation, both of which degrade collagen and elastin in the dermis.
For the skin, insulin resistance manifests as dullness, loss of tone and accelerated wrinkling. The skin becomes less able to repair itself and microcirculation slows, depriving cells of oxygen and nutrients.
How much fat is too much fat?
- Experts working with insulin resistance say 7- 15% of calories from fat in a meal or in the overall diet prevents insulin resistance.
- The Mastering Diabetes authors say 15%
- and Dr Barnard says 10%
The Endogenous Glycation Cascade & Skin Ageing
The chain reaction is straightforward yet destructive:
AGE build-up also activates Matrix Metalloproteinases (MMPs), enzymes that degrade collagen and hyaluronic acid, key components of firm, hydrated skin.
AGE accumulation leads to accelerated collagen ageing and an increase of MMPs, matrix metalloproteinases which degrade the extracellular matrix proteins: collagen and elastin. And degrade the Hyaluronic acid in the dermis
- High-fat diets promote insulin resistance.
- Insulin resistance causes persistent hyperglycaemia.
- Hyperglycaemia drives glycation and AGE accumulation.
- AGEs cross-link collagen and elastin fibres, reducing skin elasticity.
- The resulting stiffness and inflammation accelerate visible ageing.
AGE build-up also activates Matrix Metalloproteinases (MMPs), enzymes that degrade collagen and hyaluronic acid, key components of firm, hydrated skin.
AGE accumulation leads to accelerated collagen ageing and an increase of MMPs, matrix metalloproteinases which degrade the extracellular matrix proteins: collagen and elastin. And degrade the Hyaluronic acid in the dermis
...a low-fat, plant-based, whole-food diet
containing approximately 10% fat outperformed a
conventional diabetes diet based on the 2003
American Diabetes Association guidelines.
Anti-Glycation Dietary Strategies
The most effective way to reduce endogenous glycation is through a low-fat, wholefood plant-based diet. This approach keeps blood sugar stable, minimises circulating fatty acids and naturally reduces insulin resistance.
Ideal anti-glycation foods include:
In contrast, foods to limit or avoid include animal fats, fried and processed foods, dairy and added oils, all of which contribute to insulin dysfunction and glycation.
Ideal anti-glycation foods include:
- Fruits and vegetables rich in fibre and antioxidants
- Legumes, beans and gluten-free whole grains for slow, steady energy release
- Small amounts of wholefood fats like avocado, olives, or nuts
In contrast, foods to limit or avoid include animal fats, fried and processed foods, dairy and added oils, all of which contribute to insulin dysfunction and glycation.
Healthy fats
Even these need to be kept to under 15% of total Kcal.
Fats to restrict or avoid
Key Takeaways for Practitioners
Conclusion
Endogenous glycation is the unseen force behind much of the skinâs structural decline. By guiding clients toward a low-fat, wholefood, plant-based diet, practitioners can help slow collagen degradation, improve skin resilience and promote a more youthful complexion from the inside out.
Continue your professional learning.Explore the Skin Nutrition Science Glossary, a growing resource designed for practitioners in aesthetics, nutrition and wellness science.
Article by Star Khechara
Professional agehacker, author, speaker, founder of skin nutrition institute
About me
Ex-skincare formulator and beauty author turned skin-nutrition educator: Star distilled her 20+ years of skin-health knowledge into the worldâs first international accredited skin-nutrition school to teach skin therapists, facialists, face yoga practitioners and estheticians how to help their clients feed the skin from within for cellular-level rejuvenation and vibrant beauty.
Protect your clientsâ skin from the inside out
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