Autophagy Increases When You Fast and Exercise: The Game-Changing Hack You Need to Know
Have you ever heard of autophagy? It’s a fascinating process when your body breaks down and recycles its damaged cells. Autophagy can help you live longer, reduce your risk of diseases like cancer and Alzheimer’s, and even aid in weight loss. And here’s the best part: you can increase autophagy levels naturally through a simple practice – fasting.
When you fast, your body goes into “starvation mode” and begins clearing old cells and toxins, stimulating autophagy. And, if you exercise regularly, you’ll get an even more significant boost in autophagy levels than those who don’t exercise. This means that, with regular exercise, you can get all the benefits of fasting without enduring long periods of hunger.
According to research, untrained individuals experience increased autophagy levels after about 36 hours of fasting. But if you regularly exercise, you only need to fast for 12 hours to see a significant increase. So, if you’re all about delicious meals and want to avoid lengthy hunger, this could be the hack you need.
I know some of you may still be skeptical about incorporating fasting into your routine but fear not! Another feeding protocol you can try that is also beneficial to your health is early time-restricted feeding. This means you eat earlier in the day and start your fast earlier in the evening, which has been linked to various health benefits.
One study looked at women who were randomized into two groups. Both groups ate 600 calories after dinner, but the group that had the calories right before bed gained more weight than those that ate right after dinner. So, the earlier you eat, the better it is for your metabolic health, muscle preservation, and fat loss.
I’m sure some of you love the science behind autophagy, but I wonder if this applies in real life. I, for one, love food. Like, a lot. And I have a particular weakness for burgers. So, when I learned about autophagy and fasting, my initial reaction was to resist – I mean, who wants to give up burgers?!
But, I decided to give early time-restricted feeding a try. I started eating my last meal at 6 pm and fasting until 8 am. It wasn’t easy at first, but I stuck with it, and after a few weeks, I started noticing a difference. I had more energy, wasn’t as hungry throughout the day, and even lost a few pounds.
So, whether you want to enjoy a juicy burger or are looking to boost your health, remember that autophagy and fasting can work for you. And If you exercise regularly, you’ve got a natural edge in increasing autophagy levels. So, start small, find a protocol that works for you, and watch as the cells in your body transform for the better.
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Summary of Transcript:
Autophagy increases when you fast, and those who exercise have a more significant increase than those who do not. This means that exercising can be a good hack for those who do not like fasting or find it difficult due to family and other commitments. The increase in autophagy starts at 12 hours of fasting for those who exercise compared to 36 hours for those who are not trained. Early time-restricted feeding has many benefits, such as weight loss, muscle preservation, and metabolic health improvements. A study found that women who ate 600 calories before bed gained more weight than those who ate the same amount after dinner. Therefore, eating earlier in the day and fasting earlier in the evening is better for better health outcomes.
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Summary of Description:
The content suggests that prioritizing fitness is more important than focusing on how many hours you fast while following an intermittent fasting lifestyle. It also promotes using the Berberine HCl Fasting Accelerator by MYOXCIENCE to support this lifestyle, with a discount code for listeners. The show notes also include recommendations for low-carb snacks, sleep masks, blue-blocking glasses, mouth tape, nasal wash kits, and metabolism books.
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Source Description
Instead of focusing on how many hours you fast, you should prioritize your fitness.
Support your Intermittent Fasting lifestyle with the updated Berberine HCl Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator
Use code podcast at checkout to save
Link to research and detailed show notes: https://bit.ly/3VlkAfk
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Best Low Carb Snacks: https://bit.ly/Carnivore-Crisps
Best Sleep Mask: http://bit.ly/2AIVbDV
Blue Blocking Glasses: http://bit.ly/blueblox
Best Mouth Tape (Nexcare): https://amzn.to/31qJayh
NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE
Breath Right Strips: https://amzn.to/31t5VSl
A Metabolism Book Should Have:https://amzn.to/2jUiAh5
—————————————–Show Notes————————————–
0:00 Intro
