24: Glycation and Muscles with Dr. Paul Reynolds

In this pivotal episode of the College of Glycation, Dr. Paul Reynolds examines how glycation accelerates muscle decline—and how you can fight back.

Glycation, the sugar-fueled process behind advanced glycation end products (AGEs), doesn’t just affect your skin or organs—it weakens your muscles from the inside out. By crosslinking proteins, stiffening connective tissue, and disrupting insulin signaling, AGEs undermine strength, repair, and mobility—especially as we age.

With clarity and scientific depth, Dr. Reynolds reveals how glycation sabotages muscle fibers, blunts anabolic pathways like Akt/mTOR, and promotes insulin resistance. The result? Slower recovery, reduced power, and accelerated sarcopenia. But the good news: exercise, diet, and targeted antioxidants can slow, and even reverse, this molecular sabotage.

Drawing from cutting-edge research, this episode explores how resistance training and smart nutrition lower AGEs, enhance insulin sensitivity, and preserve muscle function well into older age. Whether you’re an athlete, aging adult, or simply want to maintain strength for life, Dr. Reynolds breaks down practical strategies to protect your muscles at the cellular level.

Topics Covered:
-How glycation crosslinks collagen and stiffens muscle tissue
-The link between AGEs, insulin resistance, and muscle atrophy
-Why aging muscles lose their repair capacity
-How glycation disrupts Akt/mTOR signaling and protein synthesis
-Exercise strategies: resistance and aerobic training for AGE reduction
-Nutrition tactics to minimize dietary AGEs and support recovery
-Natural compounds and antioxidants that block or break AGE crosslinks

Timestamps:
00:00 – Introduction to Glycation and Muscle Health
00:35 – How Glycation Accelerates Muscle Decline
01:13 – What Glycation Actually Is
01:55 – How AGEs Build Up and Harm Muscle Function
02:36 – Why Muscle Health Declines With Age (Sarcopenia)
03:21 – The Role of Glycation in Muscle Weakness
04:04 – Collagen Cross-Linking and Muscle Stiffness
04:47 – Impaired Muscle Repair and Growth
05:29 – How Glycation Disrupts Muscle Regeneration
06:15 – Fast vs. Slow Muscle Fibers and Aging
06:57 – Insulin’s Role in Muscle Protein Metabolism
07:41 – Insulin Resistance and Muscle Decline
08:24 – The RAGE Pathway and MTOR Signaling Disruption
09:07 – Insulin Resistance Research Findings
09:48 – Breaking the Vicious Cycle of Glycation
10:32 – How Resistance Training Reverses Glycation Damage
11:16 – Lowering HbA1C Through Exercise
12:01 – Combining Resistance and Aerobic Training
12:46 – Dietary Glycation and Food Choices
13:32 – Antioxidants and AGE-Blocking Compounds
14:16 – Protein Sources and Nutrient Strategies
15:04 – Carb Management and Consistent Habits
15:45 – Key Takeaways: Fighting Glycation Through Lifestyle
16:26 – Closing Thoughts and Next Episode Teaser

About Dr. Paul Reynolds
Dr. Paul Reynolds is a Professor of Cell Biology and Physiology at Brigham Young University. Through The College of Glycation series, he demystifies the hidden biochemical processes behind chronic disease and aging—empowering you with science-based tools to fight back.

For more insights on glycation, insulin resistance, and metabolic health, subscribe to The College of Glycation and continue learning with Dr. Reynolds.

Questions? Leave a comment below.

#muscle #musclehealth #sarcopenia #strength #glycation #AGEs #mtor #RAGE #insulinresistance #oxidativestress #inflammation #cellularhealth #lowcarb #ketodiet #collegeofglycation #antiglycation #antiaging #nutrition #healthpodcast #biomedicalscience #healthyaging #wellness #sciencepodcast #healthybody #fitaging #resistancetraining #bloodsugar #metabolichealth #healthyhabits #agingwell

Paul’s favorite yerba mate: https://ufeelgreat.com/usa/en/c/C63EE3
Paul’s favorite exogenous ketones: A high-quality option is the NSF-certified goBHB from Clean Form Nutrition, where you can use the code Paul10 for a 10% discount: https://cleanformnutrition.com/produc...
Paul’s favorite allulose source: https://rxsugar.com (discount: PAUL20)
Paul’s favorite health check-up for men or women: https://blokes.co/DRPAUL (discount: DRPAUL for 50% off of labs and smart supplements and 15% off all other product)