The College of Glycation with Dr. Paul Reynolds

Paul Reynolds
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The College of Glycation with Dr. Paul Reynolds explores how sugar impacts aging, health, and disease. Join Dr. Reynolds as he unpacks the science of glycation and AGEs through expert interviews, myth-busting insights, and practical takeaways. Whether you're a health professional or simply curious, this podcast brings clarity to the sticky world of sugar metabolism. New episodes weekly.

  1. 6d ago

    Creatine For the Gym Only?

    Is creatine for the gym only? In this episode of the College of Glycation, biomedical scientist and Professor of Cell Biology Paul Reynolds reviews the evidence beyond bodybuilding. A 2026 meta-analysis of 63 trials found moderate strength gains when creatine monohydrate was added to resistance training, in both untrained and trained adults, including people 60 and older. Older-adult and postmenopausal-women studies show added lean mass and strength with lifting. One small trial in type 2 diabetes found a 1.1-point drop in A1c when creatine was paired with exercise. Creatine also scavenges methylglyoxal in the lab and in the body, forming a compound that appears in urine. Memory data are mixed but stronger in older adults; a European regulatory review has not established a cognitive health claim. The practical recommendation is 5 grams of creatine monohydrate daily alongside resistance training two or three times a week. That combination builds the muscle that clears blood sugar, protects against falls and frailty, and supports independence. It is not a gym strategy. It is a longevity strategy. Paul’s favorite yerba mate: https://unicity.link/121f260bfe Yerba mate with a special formulated Balance fiber: https://ufeelgreat.com/c/PaulReynolds For the full Metabolic System storefront: https://shop.unicity.com/paulreynolds Paul’s favorite source for clean, earth-sourced essentials such as salt, electrolytes, hydration, pre-workout and more. Go to https://redmond.life and use PAULSALT for 15% discount. 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/products/go-bhb 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 products)

    Creatine For the Gym Only?

  2. Oct 21

    Longevity

    Most longevity studies answer one of two questions without saying which: did the intervention change the actual damage, or did it change a number that estimates the damage? In this episode of the College of Glycation, biomedical scientist and Professor of Cell Biology Paul Reynolds separates the two. A blood-based aging clock can shift a few percent while every cross-linked protein stays in place. Glycation on long-lived proteins is structural damage you can measure. Caloric restriction in CALERIE moved one epigenetic clock by 2–3% and left others unchanged; the same clocks can disagree by years on identical samples. Rapamycin has strong late-life mouse data and a plausible autophagy mechanism for intracellular damage. Metformin has a reasonable glucose-lowering case and an unfunded large trial. GLP-1 drugs have hard cardiovascular outcome data in people without diabetes and compress the post-meal glucose spikes that drive glycation. Exercise has the largest human effect size and attacks the substrate at every step. Skin autofluorescence reads years of accumulated AGEs in collagen and predicts diabetes, heart disease, and death independent of current glucose or A1c. The useful loop is a modifiable input — glycemic variability — and a measurable structural output, not a clock score. Glucose exposure over decades chemically modifies the proteins that hold you together. That modification is cumulative, largely permanent, and measurable on your forearm. Paul’s favorite yerba mate: https://unicity.link/121f260bfe Yerba mate with a special formulated Balance fiber: https://ufeelgreat.com/c/PaulReynolds For the full Metabolic System storefront: https://shop.unicity.com/paulreynolds Paul’s favorite source for clean, earth-sourced essentials such as salt, electrolytes, hydration, pre-workout and more. Go to https://redmond.life and use PAULSALT for 15% discount. 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/products/go-bhb 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 products)

    Longevity

  3. Oct 14

    Molecular Damage That Makes You Older

    Of all the molecular damage that accumulates with age, how much can actually be undone? In this episode of the College of Glycation, biomedical scientist and Professor of Cell Biology Paul Reynolds separates reversible damage from permanent damage. Senescent cells can be cleared. Mitochondria can be rebuilt with exercise. Autophagy can be stimulated. Most oxidized proteins get replaced. Cross-links on long-lived proteins cannot. Cartilage collagen turns over on a timescale of more than a century. Nuclear pore proteins in the brain can last a lifetime. Glucosepane is the dominant AGE cross-link in aged human matrix, and the one serious drug designed to break AGE cross-links failed in a proper trial.That leaves an asymmetry. Reversible damage can be postponed. Permanent damage can only be prevented. For glycation the intervention is upstream: modest post-meal glucose, limited continuous high glycolytic flux (the source of methylglyoxal), supported glutathione and glyoxalase, adequate muscle, lower dry-heat dietary AGEs, and no smoking. Every year spent with a lower formation rate is a year of cross-linking that simply does not happen.Paul’s favorite yerba mate: https://unicity.link/121f260bfeYerba mate with a special formulated Balance fiber: https://ufeelgreat.com/c/PaulReynoldsFor the full Metabolic System storefront: https://shop.unicity.com/paulreynoldsPaul’s favorite source for clean, earth-sourced essentials such as salt, electrolytes, hydration, pre-workout and more. Go to https://redmond.life and use PAULSALT for 15% discount.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/products/go-bhbPaul’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 products)

    Molecular Damage That Makes You Older

  4. Oct 7

    Skinny Fat vs. Metabolically Healthy

    Two people walk into clinic. One has a BMI of 36. The other has a BMI of 22. In this episode of the College of Glycation, biomedical scientist and Professor of Cell Biology Paul Reynolds explains why the scale often picks the wrong person. BMI cannot see ectopic fat. A thin adult can have a fatty liver, high fasting insulin, and years of accelerated glycation, while someone much heavier stores surplus lipid safely under the skin. The useful variable is location, not total fat: a personal limit on subcutaneous storage, then spillover into liver, muscle, pancreas, and vessel wall. Metabolically healthy obesity is real and usually temporary — in one large cohort nearly half converted within a decade.Measure waist-to-height and keep it under 0.5. Add fasting insulin and a triglyceride-to-HDL ratio. Fasting glucose and A1c can look normal while meal peaks still glycate long-lived proteins. Skin autofluorescence can read the AGE record those snapshot labs miss.Paul’s favorite yerba mate: https://unicity.link/121f260bfeYerba mate with a special formulated Balance fiber: https://ufeelgreat.com/c/PaulReynoldsFor the full Metabolic System storefront: https://shop.unicity.com/paulreynoldsPaul’s favorite source for clean, earth-sourced essentials such as salt, electrolytes, hydration, pre-workout and more. Go to https://redmond.life and use PAULSALT for 15% discount.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/products/go-bhbPaul’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 products)

    Skinny Fat vs. Metabolically Healthy

  5. Sep 30

    Are we eating too much protein?

    Are we eating too much protein? In this episode of the College of Glycation, biomedical scientist and Professor of Cell Biology Paul Reynolds argues that both camps can be right, because they are describing different people. In midlife, higher protein raises growth signaling through mTOR and IGF-1, and one widely cited cohort found higher mortality before 65 — then the association flipped after 65. Older muscle is anabolically resistant: the same amino-acid dose that builds young muscle can do nothing in a seventy-year-old unless leucine is high enough in a single sitting. Muscle is also the body’s largest glucose sink, so losing it raises the glycation burden. Trial data do not show that higher protein damages healthy kidneys; already-reduced filtration is a separate clinical problem. The glycation question is less “how many grams” than “how was it cooked.” Dry heat can raise dietary AGEs 10- to 100-fold, and browned animal protein is the largest dietary AGE source in a typical diet. Moist heat, lower temperature, shorter time, and acid marinades cut that load. Higher protein can also lower HbA1c by improving the glucose environment. Net effect depends on age, protein per meal, what the protein displaced, and whether it was braised or seared. Paul’s favorite yerba mate: https://unicity.link/121f260bfe Yerba mate with a special formulated Balance fiber: https://ufeelgreat.com/c/PaulReynolds For the full Metabolic System storefront: https://shop.unicity.com/paulreynolds Paul’s favorite source for clean, earth-sourced essentials such as salt, electrolytes, hydration, pre-workout and more. Go to https://redmond.life and use PAULSALT for 15% discount. 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/products/go-bhb 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 products)

    Are we eating too much protein?

  6. Sep 23

    Natural GLP-1

    Food can raise your own GLP-1. It cannot copy Ozempic. In this episode of the College of Glycation, biomedical scientist and Professor of Cell Biology Paul Reynolds tests the “Nature’s Ozempic” claim against the actual physiology. Native GLP-1 is a brief meal-timing signal: Deacon and colleagues showed in 1995 that DPP-4 degrades the intact peptide within minutes, which is why weekly agonists are engineered to last about a week. A food-induced rise lasts through the postprandial window at a fraction of those concentrations. No seed, tea, or capsule closes that gap. What those tools can do is flatten the glucose curve — and that is the part that matters for glycation. Viscous fiber can delay gastric emptying and cut the post-meal glucose and insulin rise even when GLP-1 itself does not move. Eating protein before starch changes the same meal’s curve and does raise GLP-1. Fermentable fiber, bitter compounds such as berberine, and olive oil work through slower or separate receptors. Repeated sharp excursions leave a record in long-lived proteins; a flatter curve means less Amadori product and less AGE burden in tissues you cannot replace. Use the tools. Do not sell them as a natural version of the drug.Paul’s favorite yerba mate: https://unicity.link/121f260bfe Yerba mate with a special formulated Balance fiber: https://ufeelgreat.com/c/PaulReynolds For the full Metabolic System storefront: https://shop.unicity.com/paulreynolds Paul’s favorite source for clean, earth-sourced essentials such as salt, electrolytes, hydration, pre-workout and more. Go to https://redmond.life and use PAULSALT for 15% discount. 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/products/go-bhb 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 products)

    Natural GLP-1

  7. Sep 16

    Muscle Loss/Retention & GLP-1s

    In this episode of the College of Glycation, Professor Paul Reynolds addresses the most frequent question surrounding GLP-1 medications: what happens to muscle during rapid weight loss, and why it matters for glycation. Skeletal muscle disposes of roughly 80 % of insulin-stimulated glucose. When a substantial portion of weight lost is lean tissue (often 25–40 % of total loss), the body’s primary glucose-clearance capacity shrinks. Post-meal glucose rises higher and stays elevated longer, increasing the formation of advanced glycation end-products. Those same AGEs accumulate on the long-lived collagen scaffold inside muscle, stiffening the matrix and impairing the satellite cells that rebuild tissue—creating a slow, self-reinforcing loop of less muscle, poorer glucose control, more glycation, and harder recovery. The risk is not uniform. Some lean-mass reduction is physiological, and fat-free mass is not pure muscle, yet the speed and magnitude of loss on these drugs can be consequential for older adults and women with lower starting muscle. Practical protection is straightforward: prioritize protein (1.2–1.6 g per kg body weight), perform progressive resistance training, track body composition rather than scale weight alone, and titrate the dose so that eating and training remain possible. Emerging agents such as bimagrumab show the muscle-loss problem is solvable. These medications remain the most effective weight-loss tools available; the long-term metabolic outcome depends on whether the muscle is protected on the way down. Paul’s favorite yerba mate: https://unicity.link/121f260bfe Yerbe mate with a special formulated Balance fiber: https://ufeelgreat.com/c/PaulReynolds Full Metabolic System storefront: https://shop.unicity.com/paulreynolds Paul’s favorite source for clean, earth-sourced essentials such as salt, electrolytes, hydration, pre-workout and more. Go to https://redmond.life and use PAULSALT for 15% discount. 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/products/go-bhb 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 products)

    Muscle Loss/Retention & GLP-1s

  8. Sep 9

    Glycation and Kidney Health

    In this episode of the College of Glycation, Professor Paul Reynolds explains why the kidney is uniquely vulnerable to glycation and why the damage is so often silent until advanced. The organ filters roughly one-fifth of the heart’s output and is also the main site that clears circulating advanced glycation end-products. When function declines, AGE free adducts and their dicarbonyl precursors rise sharply, driving further injury in a self-reinforcing loop. AGEs damage the kidney through RAGE-mediated inflammation and oxidative stress, chemical cross-linking that thickens the glomerular basement membrane, and irreversible injury to podocytes that produces proteinuria and progressive fibrosis. Circulating AGEs also act as uremic toxins that help explain the high cardiovascular mortality of advanced kidney disease. Human data show that higher AGE levels predict faster loss of kidney function and greater mortality beyond standard clinical markers. Practical levers are immediately available: shift from high-dry-heat cooking (grilling, frying, roasting) to moist methods (steaming, poaching, stewing) to lower dietary AGE intake, control blood glucose to reduce endogenous formation, and support endothelial and antioxidant defenses through regular activity and whole-food nutrition. Experimental approaches such as AGE cross-link breakers and RAGE blockade remain preclinical, so the near-term gains remain the ones under personal control. Protecting the filter is largely the same work as lowering the overall glycation burden. Paul’s favorite yerba mate: https://unicity.link/121f260bfe Yerbe mate with a special formulated Balance fiber: https://ufeelgreat.com/c/PaulReynolds Full Metabolic System storefront: https://shop.unicity.com/paulreynolds Paul’s favorite source for clean, earth-sourced essentials such as salt, electrolytes, hydration, pre-workout and more. Go to https://redmond.life and use PAULSALT for 15% discount. 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/products/go-bhb 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 products)

    Glycation and Kidney Health
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The College of Glycation with Dr. Paul Reynolds explores how sugar impacts aging, health, and disease. Join Dr. Reynolds as he unpacks the science of glycation and AGEs through expert interviews, myth-busting insights, and practical takeaways. Whether you're a health professional or simply curious, this podcast brings clarity to the sticky world of sugar metabolism. New episodes weekly.

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