Bottom line is I’ve lost 13 pounds on intermittent fasting in one month. I started skipping breakfast and eating lunch and dinner with no snacks in between meals. Another great benefit is that I’m no longer taking BP medication. Im 60 years old and wished I learned of fasting much earlier in life.
I'll volunteer also. I'm an experienced faster, have done it off and on for decades. Intermittent and long fasts. Currently doing rolling 24s, 48s, and 72s to lose weight I gained grieving family losses. I was at my heaviest 4 months ago at 193 lbs. Currently at 157. Goal is my 2018 weight of 125 lbs. I'm 5'1 for reference. I should also mention I'm a cancer survivor, been cancer free for 18+ years. I healed myself with fasting and meditation. This is what they don't want to prove... There would be no profits in it.
There's a lot that goes into a study with humans that you don't see with lab mice. It's very easy to control the conditions in a lab where you keep the mice and you can constantly monitor them. For human studies you have to rely on the reportings from the humans which unlike mice, you're not keeping in a lab or constantly monitoring.
I began the Intermittent Fasting, ate at 2pm and 6pm , I went from 235 to 200 and have maintained the weight loss 😊 fasting helps a lot.. I use to have pre-diabetes and it's gone now, I had heart palpitations and those stopped, and my blood pressure was 169/90 now it's around 130/80
Thank you so much for clarifying this. There are several scientists out there who have said the same thing... that we are always in a state of autophagy. Your analogy of a dimmer switch is PERFECT.
I’m glad others are mentioning this, as well. I have much more autophagy content releasing in the near future, so hopefully people will get greater clarity. Thanks, Aquamelli.
Agree, the interviewee was wrong about how long it takes to reach a state of autophagy because we DO KNOW and that is Zero seconds. ------------------------ Fasting is what can move the dimmer switch way up onto high - and that is effectively what most people mean (but do not clearly explicitly articulate) with they talk about fasting and autophagy. I think Dr Berry is in full agreement with this video and his own talks about fasting and autophagy are to make it simple for folks. I do like more detailed analysis, but most people will tune out and Dr Berry wants to reach the masses(help everyone get healthy), not just those who can follow the science.
The autophagy fasts i do for healing injuries typically start to have conspicuous changes starting around the 30-36 hour range and really ramp up their effects for a good 10 hours. I usually let them run for 3 days, sometimes 4. I’m doing mine for a brain injury so I run them longer, to improve my quality of life as quickly as possible. For someone who just wants to repair their body at the global level? 48 hours would probably suffice.
Going to do a 5-day fast Mon-Friday. Work will be dead, time to workout, get a lot of chores done. Longest I've gone is four days before. NOT for weight loss, but for Autophagy. Or as in "eat thyself." The body consumes weakened cells, cancers (we all have some lying dormant), hard to lose fats, clears out the brain, the list is endless and proven over thousands of years. 95% of the illnesses people suffer from would be gone if they would just allow their body to heal itself. I am fully aware that most could never do this TG week because of family, etc, but I am little orphan Annie, so no big deal :)
You are spot on regarding autophagy being a dimmer knob and not an off and on switch. That is accurate due to homeostasis of nonstop fluctuations. It is also dependant on the person's BMI. An obese person will take days and days and days before they truly reach the true definition of autophagy while someone underweight with a low BMI will be in full blown autophagy within 48 hours.
According to Anna Maria Ceurvo, there are different forms of autophagy, one of which will work well just by avoding snacks between meals, while other forms need longer to ramp up aboive basal. But yes, the dimmer switch analogy seems correct.
I'm very interested in autophagy, how different macro nutrients in different ratios/amounts relate to it, how calorie restriction changes it and at what intervals, how different body composition and genes and race falls into it. How hormones or hormone problems trigger or subdue it. This is a very important part of our metabolism and doctors NEED to know what is changing, because some meds might work better, in less amounts. I cannot stress how important autophogy is, if we want to live longer and healthier lives we must know what is happening in our bodies in this state and eventually how to bio hack it.
why would we need to "bio hack it", as if we need to do something big in order to get longer healthier lives. why not just frame it as a practice. I want to learn how to run with proper form, or how to squat regularly with proper form and... to fast as a general skill. Like I've been practicing fasting over the years and now I can do a 3 day water fast with ease.
Makes sense thank you. My myalgic encephalomyelitis is improving through Intermittent fasting and dropping the carbs. The myalgia /arthralgia definitely improving amongst other symptoms like clarity of thought. For me 24+ fasting is where things really change. Ketosis maybe plus autophagy ramping up & targeting mycoplasma.... One hopes but I'm now getting more good days for sure.
I just did a three day fast. Wasn’t hard but i don’t really see the additional benefit in comparison with 16/8. My biggest problem is the overkill of information anout this, all contradicting each other. Dr Jung says your metabolism increases, others say the opposite. They all refer to studies, scrolling them over the screen too small and too fast to allow you reading it. Might as well be their car’s user manual. And for me… too much info actually makes me more ignorant and lost in the woods
The ending question in the video was: Is it fasting or calorie restriction that leads to autophagy increase? Either way then, fasting increases autophagy. If fasting increases autophagy, then it does. If calorie restriction increases autophagy, then fasting also does as fasting certainly falls under the mantle of calorie restriction. I enjoy your videos and science-based approach. My own experience with carbohydrate reduction and weight/fat loss is different from the evidence you present. Hopefully that is because I am an outlier and not merely delusional.
In fasting circles discussion the hearsay consensus is that autophagy increases quite a bit after about 48 hours. I'm not sure what that's initially based on, if anything beyond other discussion. I've fasted for 5 days 4 times in the last year; it's not bad. I can't relate to anyone claiming that they can observe a related effect. It definitely resets diet habits, and the part about metabolic flexibility seems to hold up. I can skip meals or run while fasting, days into it, and it's no problem. I've only tested that up to 4+ miles so far, always taking it easy. My normal pace stays the same, around 6 min /km.
I had some sort of anhidrosis condition where when I worked out I would break out in hives and wouldn’t be able to sweat. Docs said i was screwed and it is what it is. Medications didn’t provide hardly any relief. Did a 3 day water fast and I was cured. I am convinced autophagy cured whatever was going on
@@hannahmitchell87 Totally different problem but , , , When younger, 18-30ish yr old, I had foot problems where skin would blister and peel (like a fungal infection) and I was finally prescribed Lamsil tablets. After that round cured it, it has never come back (now some 30+ years later). Had I tried fasting, who knows if that could have worled too, I knew nothing about autophagy back then.
100% agree with you in regards to dimmer switches. Most things are a dimmer switch in the body. I do wonder about chaperone mediated autophagy, whether you need to reach a more severe form of starvation, for eg after all the muscle and liver glycogen has been used (plucking an example from the top of my head)
Great video, watched so many videos on the subject (way longer as well, to their detriment). You summed it up really well. The dimmer switch analogy made perfect sense.
My question is why add a fast when we fast daily after dinner until breakfast? Is seems our body has a built in fasting schedule called sleep. If we stop eating by 6 PM and have breakfast at 8 AM then we have completed a 14 hour fast - DAILY. And due to how our body manages blood sugar and insulin - the overnight fast seems to be more optimal than skipping breakfast and or lunch in the morning.
been studying for awhile... years now on IF and PF.. many in the field say.. autophagy is strong from 2-3 days PF.. then returns diminish... Perhaps critique that..
As much as the subject is still vague and needs more research, I'm pretty sure I've reached the peak of autophagy considering it's day 30 of my fast 😅🤣 I also consider myself a bit of a masochist for doing that 😂
@@tunneling-nanotubes yeah, bowel movements on day 7 are indeed unusual 🤔 I think mine stopped at day 3 or 4. It's not my first fast like this so I was expecting my period to be late and it was, but I got it, lasted 7 days and I felt fine. I don't take anything else, just few days ago I started having a glass of water with 2 teaspoons of ACV daily. It made my weight move down a bit (I'm not really loosing weight on the scale anymore like I used to, but defo dropping cm from my body) and I feel better after having it. I'll be breaking this fast on Friday with homemade bone broth.
@@tunneling-nanotubes I take Himalayan salt, because I tried electrolyte powder (SmartFast - I was looking for one without any additives, Bo sweeteners etc) and I can't drink that. It's too disgusting for me 🙈 not sure how accurate is this but I have a FitBit watch and from what I see on there and my own everyday experience, all is good. I don't struggle with any issues, my blood pressure seems normal, I'm obviously weaker than usual but that's to be expected. I don't do workouts, the most I will do is taking walks, cleaning the house or very light swimming at the pool, more to keep myself moving than anything else. I want to make it my last prolonged fast of this length, I'd rather stick to IF in long term, because I struggle with binging and I found fasting to be helpful with that, it's kind of like my body self regulates with this and the mind follows. I started my weight loss last year in November I was 105 kg with 170 cm height, I felt terrible and had horrible habits. With IF, keto and these longer fasts I'm down 36 kg now. I plan to loose 10 kg more, but that with proper diet and exercise + IF. I hope I can do this and finally have a good relationship with food for good.
Hi - are you able to say how you feel that the fasting/autophagy has helped? ie what is different to, say, 35 days ago? What I'm getting at is where does autophagy know the most important place to begin?
DOES AUTOPHAGY ACTIVATES IF YOU'RE FAT? Does Autophagy happen even if you have thousand and thousand of stored calories? 1 kg of fat is 7700 calories. An average male has 12.6 kg of fat reserves. That equals to approx 117,000 stored calories for the cells. I mean cells won't eat fellow cells if there's abundant reserves in the body. That's a 70 day supply of fuel for the cells. Does autophagy only turns on after you have depleted your fuel stores (in this case 70 days)?
There is some evidence showing that it is not only the kcal deficit but also the missing of certain nutrients that helps to increase autophagy. Once we reduce kcal enough, and avoid anything that might result in an anabolic response (for example through mtor), it seems to increase autophagy even if we do not completely eliminate energy - like it seems to be the case for the fasting mimiking diet.
As I'm watching this, I'm starting day 5 of a fast, I've lost 11 pounds and for me this is the day I've starting feeling more normal, and not hungry / thinking about food all the time. For me that's a 4.7% loss in 4 days. The data the doctor quoted said less than 2% is normal. I got a similar result on last year's 5 day fast (10 pounds in 5 days). Perhaps this is because I'm only doing water, no tea or other acceptable drinks for a fast?
Human mechanism is different from mouse when we see cure of cancer. Autophagy activated when we do fasting at least 18 hour, exercise with interval, sleeping etc. This mechanism is very simple that to give some resting to our organelles is key to clean up our body making more healthy.
More shorter fasts are proven better for autophagy with 16:8 to OMAD being the sweet spot. Beyond that, ketones REPLACE the glucose yielded by autophagy of proteins as the fast fuel and fuel for the brain, so Ketones are literally designed to stop the need for autophagy, though ketosis can block malignant growth while autophagy can destroy it, so you don't need so autophagy in deep ketosis.
Not enough studies have been done. I do 3 day fasts. And I can say I feel way better after them. Renewed. I take taurine, marine omega 3, and green tea, coffee - to look after the heart and increase autophagy. The results of this for me are way better than intermittent fasting of which I have tried various kinds. I also tried a 5 day fast mimicking diet and that got similar results and was a little easier to do and apparently safer (heart). I also find I only need to go 2 days of fasting - IF I deplete my glycogen first with a 3 hour cycle ride (and no food during the ride of course). The cycle ride also puts me in a better mood to do the fast, so that is how I do my fasts now. Intermittent fasting is still useful for managing weight. I have also tried eating small amount of vegetables during my fasts and still get good results (e.g. peas which increase autophagy).
The problem is, fasting does NOT consume cancerous tumors. Most people who fast for even 21 day water fasts don't see tumor shrinkage if the tumor is big. It only works when tumors are small.
Lots of great information on this channel. Seems mostly just siting studies and critiquing other channels. Would like some protocol type videos based on your understanding of the studies you have researched. Obviously people's starting points could be different so probably take a few videos.
I have often wondered about this. Example: a person is 100 pounds overweight and does a one, three or seven day fast. At what point does the body start to consume, the so-called, bad cells over the fat cells? A lot more research needs to be done on the subject. And what happened to Yoshinori Ohsumi’s research. Did he stop after receiving the Noble prise?
Autophagy has more to do with recycling proteins to provide necessary amino acids when you are not ingesting any. Burning fat is about providing energy. Autophagy isn't gonna provide enough energy for the brain and body to function, and no matter how much fat you burn you can't get the amino acids you need for cell repair and enzyme synthesis etc.
If our bodies did not regularly do autophagy, i am reasonably sure we would all die young.... I will say that fasting gives your digestive system a rest so your body has more resources to dedicate to other things i.e. autophagy
Not unlike asking, “how long does it take to be a Chess Grandmaster?” Your starting point, your current status is key. Also one might be metabolizing fat at 0.05 grams a minute; but one can transition to +1 g/minute.
It will be nice to analyze and identify the minimum time where autophagy impact becomes noticeable - a number of people recommend minimum 16 hour fasting for autophagy to become noticeable.
I just lost 2kg over a 3 day fast. That's like 3% for me. It is important to not use animal models and assume it applies to humans. I agree with him that it's not on/off but a gradual increase of autophagy rate, up to a certain point.
So what about mTOR and AMPK ? How can you be in autophagy and in mTOR at the same time? That makes no sense? I also see a lack of people addressing whether different organs would go it i autophagy at different times/rates.
Yeah, I try and keep abreast of this topic on a fairly regular basis, by trawling through the academic literature. This was filmed over 3 years ago, ( Love her btw), unfortunately what looked like a very good trial on this was cancelled in 2021, possibly due to Covid ?? It's been really quite on this topic 2020/21 and research crawled in slowly over 2022. I hope this year we start to see some good randomised human trials really try and flesh this topic out some more. It's not entirely true there isnt any research, there is, but it still has a long way to go until.we can accurately map it out. Thanks for posting 😆✌️
I have this sore throat for years, I often wake up with very painful throat and I often spit to remove the mucus building up on my throat done IF for 2 month and OMAD in the last 1 month. BOOM my throat no longer hurting now . I believe this is autophagy in action
I like to do up to 14 days of water fasting, and up to 7 days of dry fasting (no food, no liquids, no calories). The dry fasting burns a lot more fat, as the body is trying to create enough water by burning even more fat cells (thus your urine will actually become clearer after 3 days of dry fasting, instead of getting darker), metabolic water as it is called. I personally would not recommend dry fasting unless you are battling a serious disease, such as cancer (which I'm not). Not only will you likely feel very light-headed during it, but I gained more weight in the weeks after because my body was clearly clawing for water and fat and nutrients. Long-term water fasting I feel is far easier and one may be more able to gain benefit without issue over dry fasting.
The Main Question I have Is Does AutoPhagy Start and/or Go Into Effect When The GastroIntestinal Tract and MicroBiome is depleted of Nutrients, or, Does It Go Into Effect when The Bloodstream Is Deprived Of Nutrients? I Ask This Because, I want to deliver energy through foods only sublingually and not through my digestive system and microbiome. So my question relates to whether or not depriving nutrients to just my digestive system will still induce Autophagy? I know that I'm still delivering Energy to the cells of my body through the bloodstream, but does this stop autophagy in all parts of the body and if not which ones will still start the recycle function through lysosomes? Thanks
Great video as usual. I was however a little confused that you seperate humans and animals considering that humans *are* animals. An explaination would be greatly appreciated.
If I'm not mistaken, a youtuber explain that a lab rat cannot create neoglucogenesis because they got no hunger hormone as in humans. Seems there is a study that our host doesn't read yet😂
There seems to be a lot of debate around the question of "what breaks a fast". I take it that the people who ask that question are assuming or have some basis for thinking that the act of eating changes the bodies system and turns the autophagy switch to "off". In that sense, there seems to be a disagreement over how accurate the dimmer analogy is, or am I misunderstanding? (Probable.)
I'm prone to black & white thinking, so it was tricky to look past the 'on/off' switch for me too. I think the dimmer analogy still holds up. Autophagy is constantly 'on', as is using stored energy for bodily functions. It just depends how brightly, which is determined by the length of fast & whether your energy is coming from stored glycogen in the liver or fat cells etc. What breaks a fast relates to what triggers an insulin response & turns down the ketosis (& possibly autophagy) dimmer switches as far as I know, that's anything that contains calories. But it's better to look at is as a dimmer switch because breaking a fast by having 1/2tsp sugar in a black coffee will only turn down your ketosis & autophagy dimmers a small amount (& thus be easier & quicker to return to those prior states) vs having a full meal, which will add more 'load' for the body to process before depleting stores and returning to the fasted state. Also, the more you practice, the quicker & more easily your body will adapt to these states. That's how I understand it anyway but I could be wrong!
If you want to look good, prolonged fasting is not the key, you'll look skinny fat, so just do evening Intermittent fasting and in the morning, do a hit cardio workout, that accelerate the fasting Autophagy since it depletes all your glycogen. And that's what I do and it do wonders and I still gain muscle and have all the benefits. Best
I don't quite understand the question, Robert. You're right that the liver provides some substrate for the body to stay alive, but the same hormones that tell the liver to produce these substrates also tell your cells to undergo autophagy (cortisol, for example). Is that what you're asking?
@@Physionic Suddenly, hormones are suggested to be involved! Autophagy is supposed to occur when the cells experience existential stresses such as fasting or a lack of oxygen, if we smother someone for a short time and allow them to breathe again, that's too short a time for the hormones to become activated. When fasting, the process is slow and the liver is constantly nurturing the metabolism so how does the cellular stress occur?
I know I'm coming in late to this one but I just saw it. If keto is supposed to be a fasting mimicking diet, how does that effect autophagy? Is it just higher than a normal diet but maybe not as high as a true fast?
Much research is need in fasting in general. I only eat on Saturday’s an Sundays an I water fast during the week while performing resistance training Monday-Friday an rest on Saturday am Sunday an I maintain my muscle mass an my weight of 170
Hi, i want to start this protocol of 5 days of fasting during the week. Can you please share your experience and how much weight you lost on this protocol? Thank you!
@@madihajamal3928 The safest method is to gradually fast for longer periods. By measuring the length of time between meals begin by intermittent fasting then day by day increase the interment fast until you reach 24 hours; for example, start interment fasting for 12 hours with only water then each day try to increase the fasting periods from 12hours to 14 hours to 16 hours etc. One key point which will help you immensely is adapting to strength training while you fast. When you fast you will experience abrupt feelings of exhaustion , strength training will help you maintain your energy levels an fast at the sans time. I recommend calisthenics or resistance training with weights like dumbbells or machine weights. When you experience fatigue while fasting or exhaustion try your hardest to put yourself through a workout session for example a quick set of sit-ups or pushups . This will immediately raise your heart rate an provide you with a jolt of energy so try to reserve an area in your home for working out or try to buy some dumbbells or a pull up bar. The object is not to win the Olympics but to sustain your energy levels an to maintain muscle mass. During fasting the body will attack muscles an use it for energy which is what you do not want. You want to maintain muscle mass an make your body search other odd areas of your body for fat storages. After you reach 24 hours of fasting you should begin eating but eat close to your sleep time. For example, if you begin fasting on Monday at 12am to Tuesday to 12am try to eat in between the time frames of 4pm -10pm on Tuesday. Try not to fast an return to a full day of eating. Also be extremely conscientious of what you eat after a fast. If you are going to eat meat then try to eat nuts, fruits and vegetables first an then maybe towards the end of the day eat meat. Once you reach 24 hours of fasting simply increase your fasting periods by 24 hours until you reach your desires goal of 5 days. When you have completed this routine try to graduate to dry fasting instead of water fasting. How much weight do I loose when I water fast? Normally I loose 15lbs during a 7-10 day water fast and 21-30 lbs during a 7-10 day dry fast(no water, no food). I highly recommend dry fasting over water fasting. Keep in mind your body will adapt to water fast an become extremely conservative and efficient with energy burning meaning your metabolism will not need as much calories to perform the same task as before you began fasting as a result your body will not loose as much weight during water fasting periods once you adapt however the body will continue to burn the same amount of fat cells during dry fast because when the body has no external water source the body will burn fat cells (fat cells are at least 60% water) to obtain water for hydration.
I've just seen your reply to Madiha. Are you seriously advising somebody not to eat *or drink* for 5 straight days??? Every week!?? I personally like intermittent & occasional extended fasts & believe the science supports their benefits but what you're suggesting there is just plain dangerous. People could be seriously hurt by this 'protocol'. I really hope those you speak to are sensible enough to think for themselves & question what you're recommending. And I wish you good health
How can autophagy occur when the body produces keytones to nurture us while fasting especially while we can prolong this by consuming only exogenous keytone nutrition. Does keytone nutrition fool the metabolism to switch to autophagy without really fasting?
Watching this video as I'm breaking an 84-hour water only fast. The only reason I do extended fasts is that some claim that the maximum benefits of fasting are achieved at 72 hours. If there's an easier, shorter-term way to maximize autophagy, I'm "all ears" as I really loath going over 3 days without food!
Thank you. It's worth noting that Prophet Mohammad recommended fasting intermittently, specifically on Mondays and Thursdays, as well as for three days each month. This advice was given almost 1500 years ago.
When are you going to be on Joe Rogan's show? I want to see you go after all these health Guru's. You will be talking to a much larger audience. It would be fun to watch you go after them the way you do on your channel
