If you’ve started noticing dark spots showing up on your hands, face, or arms, I want you to listen very carefully. Here’s something that most people, and even many doctors, don’t know: those spots are not just skin deep. They are a visible sign that the same kind of damage could be happening inside your body—in your brain, your heart, and your lungs. If you’re seeing them on the outside, there’s a high probability they’re forming on the inside, too. And despite being called “age spots,” they are not a normal or inevitable part of getting older. They are a signal. Your body is trying to tell you something important.
Today, we’re going to uncover what those spots really mean, how they connect to aging both internally and externally, and what you can do to help get rid of them naturally. These spots are a visible warning sign of tissue damage that could be affecting your entire body long before you feel any other symptoms. The good news is that by understanding the root cause, you can take powerful steps to not only clear your skin but also protect your long-term health from the inside out. (Based on the insights of Dr. Steven Gundry)
Key Takeaways
- Dark spots (age spots) are not just a cosmetic issue; they are an external sign of internal tissue damage and stiffening, a process called fibrosis.
- The primary driver of this damage is a process called glycation, where sugar molecules bind to proteins, creating harmful compounds called Advanced Glycation End-products (AGEs).
- High-heat cooking (grilling, charring) and diets high in both sugar and protein (even from seemingly healthy sources) dramatically accelerate the formation of AGEs.
- Reducing animal protein, especially overcooked sources, and increasing plant-based proteins can lower IGF-1 levels, a growth factor linked to accelerated aging.
- You can reverse and prevent dark spots by changing your diet, adopting gentler cooking methods, and focusing on gut health.
1. The Real Culprit: Glycation and Fibrosis
Most people blame the sun for dark spots. While sunlight certainly plays a role, it’s not the main reason they appear. The real story is about a process called fibrosis. Fibrosis is when tissues throughout your body—including your heart, lungs, and skin—begin to stiffen and scar over time. This stiffness prevents your organs from functioning as they should. For example, in the heart, fibrosis can stop the muscle from relaxing properly between beats, a condition known as diastolic dysfunction, which is incredibly common as we age. In the lungs, it makes taking a deep breath harder, a condition called pulmonary fibrosis that can sneak up without any symptoms.
The very same process that causes this internal stiffness also occurs in your skin. So, when you see dark spots forming, it’s not just surface-level discoloration. It’s a visible manifestation of this deeper issue. The root cause of this fibrosis is a chemical reaction called glycation. This happens when sugar molecules floating in your bloodstream bind to proteins, forming sticky, dysfunctional compounds called Advanced Glycation End-products, or AGEs. These AGEs are bad news for your body. They break down collagen, stiffen your tissues, and speed up all the visible signs of aging, from wrinkles to dark spots. And these exact same AGEs are found in stiffened heart tissue and damaged lungs. It’s all connected.
2. How Your “Healthy” Diet Might Be Aging You
So, what makes glycation worse? Everyone knows sugar is a problem, but what most people don’t realize is that protein is the other half of the equation. Glycation requires both sugar and protein to occur. This means that even meals you think are healthy, like grilled chicken in a sweet marinade or a protein bar loaded with sugar alcohols, can create the perfect storm for forming AGEs. The problem is magnified when you introduce high heat. Cooking methods like grilling, toasting, and roasting dramatically increase the formation of these harmful compounds.
Where are the worst offenders? That delicious char or crust on your steak is pure AGEs. When you eat it, you absorb it directly. Toast and grilled sandwiches are other major sources. Think about it: sweet marinades and barbecue sauces slathered on meat that’s then cooked on a high-heat grill are a direct delivery system for AGEs. Even processed high-protein snacks and excessive amounts of protein powder can contribute. In the past, you ate protein from a whole animal or plant, and your body had to work hard to digest it, burning a significant number of calories in the process. But when you consume pre-digested protein from powders and bars, it slams into your bloodstream, overwhelming your mitochondria (the energy factories in your cells). When they can’t keep up, that excess protein gets converted and stored as fat, further fueling inflammation and aging.
3. Dial Back Animal Protein and Embrace Plants
There’s a fascinating connection between protein type and aging. In my practice, I’ve consistently seen that patients who eat more plant-based proteins—from sources like lentils, nuts, and hemp—tend to have much lower levels of something called Insulin-like Growth Factor 1 (IGF-1). Why does this matter? Studies of “super-agers” (people living well into their late 90s and 100s) show they consistently have very low levels of IGF-1. Conversely, high IGF-1 levels are strongly linked to accelerated aging, tissue overgrowth, and, you guessed it, more dark spots.
Plant proteins have a different amino acid structure that doesn’t spike IGF-1 the way animal proteins do. They are also less likely to promote glycation, especially when cooked gently. Think of traditional Japanese cooking, where fish, chicken, and vegetables are often steamed. This doesn’t mean you have to eliminate animal protein entirely. However, if you’re concerned about dark spots and the internal damage they represent, consciously dialing back your meat consumption and incorporating more plant-based protein sources can make a profound difference.
4. Eat Polyphenol-Rich Foods Every Day
Polyphenols are powerful antioxidant compounds found in plants that can help combat the damage caused by glycation and oxidative stress. Making them a daily part of your diet is one of the best things you can do for your skin and your overall health. These mighty molecules help protect your cells from damage and support your body’s natural defense systems. The best part is that they are found in some of the most delicious foods.
Aim to include a variety of polyphenol-rich foods in your meals. Think of colorful berries and pomegranates when they are in season. Make extra virgin olive oil your go-to fat for cooking and dressings. Even a small amount of high-quality extra dark chocolate can provide a potent dose of these beneficial compounds. By consistently eating these foods, you provide your body with the tools it needs to fight back against the aging process from the inside out.
5. Focus on Gut Health and Smart Protection
Ultimately, the health of your skin starts in your gut. A healthy gut microbiome is essential for managing inflammation, absorbing nutrients, and keeping your immune system in balance. To support your gut, focus on eating foods that feed your good gut bacteria. This includes prebiotic-rich foods like chicory, asparagus, and onions, as well as fermented foods like kimchi, sauerkraut, and kefir. At the same time, it’s crucial to avoid inflammatory foods that can harm your gut lining, such as processed grains and foods containing nitrates.
In addition to diet, simple protective measures can help. Use a clean, mineral-based sunscreen to shield your skin from the direct impact of UV radiation, which can exacerbate the formation of dark spots. Supplementing with time-released Vitamin C twice a day can also provide your skin with the antioxidant support it needs to repair and regenerate. Remember the story of my patient from Oregon? His hands were covered in dark spots. After a year of following these dietary principles, his wife noticed on a road trip that his spots had completely vanished—so much so that he nearly drove off the road in shock. This is a testament to how powerfully your body can heal when given the right tools.
Common Questions Answered
- Is melasma the same as dark spots? No, melasma is a different condition, but it is often driven by the same underlying issues of insulin resistance and metabolic inflexibility. The same dietary approach that helps with age spots can be incredibly effective for relieving melasma.
- Will red light therapy help? Yes, red light therapy can be beneficial. Many of the red light therapy masks available today can help stimulate collagen production and improve skin health.
- What about white spots? White spots are an absence of pigment and can have two main causes. One is vitiligo, an autoimmune disease where your immune system attacks pigment-producing cells. This can often be improved or reversed with a diet that calms the immune system. The other common cause is a simple fungal infection called tinea versicolor, which can be treated with topical antifungals.
- How can I grill more healthily? The key is to avoid direct, high-heat cooking. Never cook directly over the flames or hot coals. Use indirect heat by placing your food to the side of the heat source. This method cooks the food more gently without creating the dangerous char that is full of AGEs.
Conclusion
Those dark spots on your skin are not just a cosmetic annoyance or a sign of getting older. They are a critical warning from your body. They are a sign of damage, and what’s happening on your skin is a reflection of what could be happening in your heart, lungs, and brain. Don’t just cover them up with concealer. Use them as a signal to take action. By shifting your diet away from sugar and overcooked proteins, embracing plant-based foods and polyphenols, and supporting your gut health, you can address the root cause of this damage. You have the power to not only clear your skin but to truly slow the aging process and build a healthier, more resilient body from the inside out.
Source: Dr. Steven Gundry