Minimum fasting length required for autophagy | Guido Kroemer 

Watch the full episode: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Gm626MgpveI.html FoundMyFitness episode page: www.foundmyfitness.com/episodes/guido-kroemer More clips from this guest: ru-vid.com/group/PLrGxo-5Uw8gJJa4R_-vlojMyq0GJK6xkn

Unfortunately I came down with stage 4 metastatic prostate cancer acouple of years ago that has spread throughout my bones. Hormonecdeprevation therapy and radiation only hurt me so I refused continued treatments. I'm Canadian so the doctors now suggest suicide. F' that! I did a 21 day water fast in January and feel the best I've felt in two years. I'm following an intermittent fasting schedule and do a 4 day fast each month. I've beat their odds and I'm still alive!

Please keep in mind that fasting isn't just about weight loss. I did a 3-day fast that cleared up months of atopic dermatitis on my face. Nothing helped before that. I encourage you to try it, but keep it to yourself. Friends and family are skeptical, and worry needlessly.

Family members who love you are the biggest drawback when fasting. They will discourage you out of fear of you suffering

Been eating OMAD for two months now. Am in ketosis constantly. Only drink salted water during fasting. All my health problems have gone. No more pain. Dropped 18 kilos so far and had my first training session at the gym today. Feeling like a new man. I am 51. Oh yeh I also quit smokes and alcohol was a heavy user of both.

The fact that his first response was "we don't know" makes me think this guy is worth listening to, he shows some honesty.

Respect on the learned who say ‘I don’t know’

Best answer ever, "We dont know".

Finished a 72 hour fast Wednesday. (Second one I’ve ever done). I always feel worse on the first day, which I think is more to do with cravings as opposed to actual hunger. Days 2 I woke up full of energy, went crazy clearing out the kitchen cupboards and went to bed that night with my body singing. Day 3 I was much more tired, and fantasising about my first meal later in the day, but it was manageable as I wasn’t having hunger pains. I didn’t weigh before or after, I did it purely to eradicate the inflammation issues that had cropped back up since the first fast at the beginning of 2019. It worked, as I knew it would. My glands went down, knee, ankle, lower back pain all gone. I had also been suffering with acne on my neck, which all disappeared.

I do 16:8 IF for 3 years now and I not only lost 65 pounds, but it fixed ALL of my health problems (hypertension, cholesterol, etc). I also do strength training for 60-90 min 3x per week. At 53, I am now in the best overall health and fitness of my entire life. My next step is to extend my daily fast to 18 hours and eventually incorporate a 48-72 hour fast once per month, for additional longevity benefits. I wish I'd learned sooner that fasting really is the key.

When you fast really keep it to yourself, because then people try shoving food down your throat coming up with myths about “you’re going to get sick” or “god made 3 meals you shouldn’t be ungrateful for having that privilege” blah blah blah.

Folks looking to fast for a prolonged duration (2+ days) for the 1st time, just know that the 1st 24 hours are the worst. You are fighting your body's subconscious habbit of stuffing ur mouth every chance it gets. You will not realise how STRONG that urge is until you experience it yourself. But keep drinking water. Water weighs ur stomach and temporarily releaves your urge to eat. You wont die, trust me, your body is just a spoilt lil' brat. Keep going past the 24hr mark, it gets easier from there. Next time would be easier bcz know you know you can do it. Might even encourage some to try a bit longer 36-48hr Only advice, have water ALWAYS around you. Start small. You got this.😊

I am 71 years old female. I just came off 91 hours fast today. This is my 6th Fast this year. Usually I break it off at 85 and 87 hours but this time I broke it off at 91 hours. My plans were to stop at 72 hours,. but since I were feeling good I did not want to stop. Fasting is my health benefit program. I did have problems with joint pains lower extremities 2 years ago. But not anymore since I been Fasting the last 2 years . I also uses it to lose wt, but I only lost 5-6 pounds this time . The last 2 days I had the same wt. So I decided to break the fast . I'm a carb sugar eater but my fast has been really helping me. Whenever I notice I have start eating that stuff heavy again I would jump on the Fast to reset. Thank Goodness for this Fasting Thing! PS the 2nd day i'm hungry a lot. I try to drink lots of water. I never experience the headaches, but I do be tired so I can rest. I only did H-salt once , it made me nauseous, I did gatoraide zero once, I didnt like the taste. So I just trys to get through it the best I can to get my benefits. Fasting is my Friend. lmbo

i totally agree with the sentiment about if you are fasting to keep it from people close as they will pressure you to stop. i did a 21 day fast. im no one special, just an average guy. up to day 5 was hard but after that was super easy going. after i had loads of energy, my eyesight had improved. i had also successfully killed the carb crash rollercoaster of emotions that many get throughout the day. the world record for longest fast though is a scottish guy in the 1950s who fasted for 380+ days.

I fast for 84 hours (3.5 days) once per month. The first day is easy, after that each day gets progressively less fun. Fasting and the CDED diet keeps my Crohn's in complete remission without any medicine. I've been doing it for over a year.

This lady is scary smart. I can attest though to fasting and autophagy. Years ago I suffered a severe wound on my forehead from falling off of a house. When everything was healed and I was well, I still had a growth of scar tissue or some hard fibrous material just above my right eye and just under the skin. It was larger than a dime but smaller than a nickel. It was there for about 5 years. Then I started fasting. usually intermittent 16/8.But a 48 hour fast once a week. My growth thing just simply wasted away. There is a tiny remnant left, that is about the size of a pinhead, that I expect to completely disappear as I began fasting again.

I have been fasting for 18 hrs daily and have my lunch after 12 noon and dinner before 6pm in the evening. I was able to achieve my ideal body weight by doing strength training once in three days. I feel very relaxed and healthy.

Love seeing these comments on peoples stories. I too have a very positive reaction to longer fasts. More energy, skin clears up, chronic inflammation goes away, etc.

I did a 5 day fast mimicking diet and on day 4 The eyesight was noticeably better! I was shocked!

I am 68, began 16/8 sprinkled with 20/4 and OMAD at age 62. Have completed 8 5-day fasts during the past 6 years. Many benefits perceived by doing this, including better overall health, weight loss and body transformation, I.e., prolonged fasting can lessen or even remove old fat in places ordinary diet and even exercise cannot reach. Rhonda has been an absolutely fantastic resource throughout my journey. One thing I think we need to consider when comparing mouse to human models is the much shorter lifespan of mice. I’m sure it’s not a simple straight line comparison but it’s vital to understand and I appreciate the questions Rhonda poses to Guido along this line.

at 43, i have been doing IF with my 5 hour eating window from 3pm to 8pm. outside of this im only drinking water with lemon, salt and ACV. so far my belly is flattening out slighty. about an hour after eating my last possible meal ill fall asleep no problem. ill wake up real early almost too early but with that im totally awake feeling. its totally worth the try if your tired of feeling and looking like crap as i was. plus its the cheapest diet on the planet (please dont fact check). Think about it, you really dont have to eat so much AND eat all the time. you save money, food tastes better, you start getting attention i think there is some truth the idea that IF makes you smarter (dont judge, this is such a rough draft). peace!

Started at age 60 fasting Mondays and Thursdays. Dry fast for 16 hours each. Had stents placed in my heart and was on a heavy medication. Given up all medicine and it's my tenth year without any problems. Moderate exercise and heart healthy diet is also part of my life.

I fasted 11 days. Best thing for body, soul and spirit ever!!!

Done 3 day and 2 day. It gets easier. Key, stay busy. Hoping for internal benefits. My age 70.

That woman should be taken off the program. Anyone who turns a 10-word question into a 1-minute monologue just to satisfy her ego has no place in any interview.

At 76 I wanted to lose the final 5 lbs. to reach my goal of 175 lbs. Nothing was working. I went on a keto regimen and now have stabilized my weight at 165! I am never hungry. Have an eating window daily of 6-8 hours and a 24 hour fast is no problem. I feel great, play pickleball 3-4 hours 5 days a week. The physical energy and mental acuity I am experiencing has caused me to get annoyed at my peers physical and mental slowness. I thank God and ask for His help dealing with this newfound personality defect.

Answer at 1:05

I did IF 18/6 for three months & it healed the terrible psoriasis on my scalp in three months, amazing. I am now doing IF with Keto to get off BP meds & build muscle. I feel fantastic at age 65. I look 40, no face wrinkles or saggy arm or belly skin from weight loss. Thanks autophagy!

I had stage 4 cancer, at deaths door. I fasted 2 days straight, all gone!! Miracles can happen.

I had fasted once straight for 14 days. One thing I have noticed is that after 3 days you don't feel the hunger pain.

Currently, I am on Day-One of a planned 5-day water fast. Will find out tomorrow if I am a rodent. If I don't update this comment in a couple of days, you would all know that I was indeed a rodent. 🐀 Back soon. 😛 Weight on Day 0: 78KGs. Day 1: Intense cravings between 22 and 24 hours after last meal. Managed to continue fast. Drank enough water to stay hydrated. Day 2: Woke up in cold sweat, feeling weak, felt ok after a few minutes of breathing exercises. Feeling energised later during the day. 👍😁 Day 3: Woke up full of energy, feeling great today with very little cravings for anything. Exercised as usual and still energetic throughout the day. 👍 Day 4: Very little hunger pangs. Light exercise. No fatigue. Feeling good. 💪One more day to go! Day 5: Had some trouble with acid reflux. Bit of searching on the net revealed that even if a person watches videos on food and eating, gastric juices are released in the stomach. So, while lying down, I experienced some unpleasant sensation with acidity. All good otherwise. Feeling great. 👍💪😁 Weight at finish of fast: 75Kgs.

I've been fasting for 200 years now. Starting to see the benefits.

Rodents have to almost starve themselves to death to induce autophagy. Humans: "Can we get the same benefits by not eating for 14 hours?"

Couldn't I just have a shot which puts me to sleep for 4 days.

You had me at we don't know.

No wonder micky mouse always in a good shape!

Don't forget that fat loss is also a form of Autophagy...self eating so to speak. If you are overweight and losing weight from fasting...then some autophagy has a occurred. If no weight loss has occurred, then no autophagy has happened, but it has to done over at least a week period as weight can easily go up and down depending on water and food in the body.

I've been doing intermittent fasting for at least six months(probably longer) where I typically don't eat for 16 hours or more (but not usually more than 20) and have noticed a lot of improvement with some of my issues. I don't know if 16 is the magic number but I will say fasting can help heal your body. The weird thing is longer dry fasting ( I did a few 1 and 2 days of it and 2 four days of it) didn't seem to do much for me. Everyone is different though and needs to experiment and find out what works best for them.For me, long termintermittent fasting has worked the best for me so far.

I eat breakfast at 1 pm I eat dinner before 6pm I fast 19hrs a day

Would it be true that, because you're effectively starving yourself, the body becomes far more alert and agile? Like in preparation to go out and catch your next meal? Giving you the energy and alertness to find/kill your prey? Just a thought i had whilst hungry.

Fast for 14 hours😂😂😂😂😂

High intensity Health did a video on how regular exercise helps you get into autophagy easier. When your sedentary and eat poorly your body is less efficent at switching into autophagy.

In Aug 2021, I decided to fast for 7 days. When just 1 hour was left to complete 4th day my brain went nuts and I ended up having veg. augratin and apple pie 🤣

I'm doing 4:20, eating within 4 hours window n fasting for 20 hours ...I've noticed over the last week some small changes already happening...I've been losing a pound of weight every two days and my skin full of blemishes is clearing up, my big toe nails were starting to raise out of shape and they have gone back to a healthy normal...I can't wait to see how much difference it starts to make to my Fibromyalgia and Arthritis symptoms 🤗

12 hours of dry fasting from sunset to sundown is better than 16 hours of intermittent fasting ✅✅

I’ve seen ghost with more skin color

I combined apple cider vinegar with my 16-8 fasting. Just a table spoon mixed with a glass of water. It seems to work. I lost 30 lbs in three months. I weighted 190 before that. My pre-hypertension is gone too!

Yah I also did this fasting thing and it made me sleep better, i feel lighter, I move quicker than before I just do the 18:6 sometimes 20:4 fasting ratio, I feel hungry but the pains in my body gradually disappeares.

Wow! Big difference between mice and humans. Going to have to do some prolonged fasts, not just intermittent or OMAD. :P

Started doing 24 hr fasts a few times/week.Did my first 48hr water fast 2 weeks ago.Will be attempting my first 72 hr water fast next week. 👍🇮🇪🇯🇴🇷🇺🇷🇺

According to Yoshinori Ohsumi (the 2016 Nobel Prize) it’s 24 hour fast triggers autophagy

Only 1-2% of body weight lose in 4-5 days? On my 4 day fast I lost 15 lbs which represented almost 9% of my body weight. I’ve done this twice with nearly identical results so what gives with his numbers/percentages?

This has been a challenging time, and I appreciate you so much Dr Igudia, you have created a life that I thought was lost, thank you so much for curing my type 2 Diabetes

I think it depends on many things besides just the time in the fasting state. You have to take in to consideration lots of variables such as activity levels (exercise or stagnant), what was consumed prior to beginning the fast (carb heavy or not), environment itself (temperature in particular, causing more or less metabolism to cool or heat the body), stress (heavy stress vs relaxed state)... etc. With that being said, there will never be an exact answer that works for all, since no one can ever share the exact same circumstances. I personally feel that by 48 hours of a fast, my body has begun autophagy. How far along, I couldn’t say. But I also work out very hard, lots of cardio, hot saunas, cold showers, black coffee, and sometimes green tea while fasting, so I know I enter autophagy much quicker that way.

Why do this on mice? I'm sure you can get actual people to volunteer for this. No need to torture mice....

Couple of months back i had started to cut carb to minimum + eliminate sugar on my diet, I initially doing 3 light meal a day and after 1 month 2 meal a day, i had also started to do exercise during that time while making sure my calorie intake is less than what i burn. I am now ready to do omad starting next week. My goal is to fast for at least 3 days once i got comfortable with omad. Btw i lose 12 kg since, and my back pain, knots and constant migraine 24/7 is now just memory, i had multiple doctors and medication for that. i also think i am sharper now specially during reasoning and my stress level had gone down significantly. People around me is seeing the effect but they dont believe me when i say that all they need to do is just not eat at all. 😅 but some of them are now cutting carb a bit, while some are joining me during exercise, Well i am.happy with my accomplishments so far and determined to reach my goal to fast for days soon!

For those who only looking for weight loss, it's actually just an extra benefit! The real or main benefits are improvements in your overall body condition.

Well that was a waste of time

Everyday I exercise in fasted state for 45min cardio 15minutes HIIT, Then Steam Sauna for 30minutes then break my fast after 18hrs of fasting.

Poor mice, starving them. The tiny metabolisms cannot go so long without food. Animal abusers!! And one more thing ... WE ARE NOT MICE!

Fasting for 14hrs overnight is pretty effortless

Surely there is a significant difference if you exercise in the fasted state. I do IF 8 16, but most mornings I run for an hour or so. I have noticed that on long runs at a certain point I can feel my body starting to use fat when glucose has run out. I also notice I feel quite different in other ways. I know if I just sit around I have to fast much longer to get those feelings.

Every second fasted is more autophagy and you always have autophagy going on. It will take 3-4 days to get into maximum autophagy however, which is much more dramatic than what most people experience day to day.

Sorry, I had to turn this video off when the interviewer took almost half the video to ask the same question over and over without letting the person who knows the answer actually speak.

Quick Answer: They don't know

Rhonda obviously isn't a fan of fasting.

There was a time that i was laughed at when i used to fast for ramadan. Even doctors told my parents that it was dangerous😂. Alhamdoulilah. Ramadan is my favorite month

Give me a break. It's easy to find out. Simply get keto strips from Walmart or Target for under $8. Generally, after 18 hours fasting you will see some results, either trace or small ketosis. After two or three days you are in full ketosis. You don't need some clinician or doctor or some scientist to tell you what you can measure yourself with keto strips when urinate! Geez Louise, it's that simple.! Test it yourself. become curious. Be your own citizen scientist! It really is that simple.

Asking the question has taken 2 minutes of my life. The answer took 1 sec😂😂😂😂

Why do we care about rats/mice and autophagy? We care about humans ;)

Be careful fasting for long periods can kill you. The Irish hunger protesters died in jail after about 48 days! The Scottish man was morbidly obese and his fast was medically supervised. The dead won’t be here to comment about it. I’m fasting too but not to extended lengths. Please be careful

I am a male, 6 foot tall and do OMAD, OR 23/1. Its great. If you stick at it your love handles melt away lol.

I fast for 21 hrs daily with a eating window of 3 hours and usually between the hours of around 9pm - 12am. Not sure if that’s a good thing, but it seems to help maintain longer deeper sleeps! Maybe I’m a rodent! 😂 The only thing I consume during the fasting window is Lemon Water and Plant Based Teas, some carrot juice.. And.. During the 3 hours refeeding window, I consume Coconut Water, 3 Exotic Fruits, Nuts and Oily Fish, Prebiotic Fermented Foods such as Kimchi, Sauerkraut and Organic Biotic Yoghurt and occasionally a little Rice or Potatoes! Prolonged fasting I’ve achieved 3 days easily and have done it a few times now, however I am now looking to extend from 3 to 5 days in a row soon! This has been my way of life for a while now, and really changed my life forever, by reducing inflammation, weight loss from 75kg to 60kg and my vascularity returned which I hadn’t seen in ages!

Autophagy or not the best I have felt in a very long time is when I did intermittent fasting for a month!!!

If she would shut up and let him talk! Geesh

We don’t know shit basically.

LOL, autophagy is not binary "on" or "off". There is something like a concept of a "autophagial flux" which can be measured. So this is clearly a continuum - on a one hand old diabetic patient with an insane level of insulin (which inhibits autophgay), and on the other hand a human after weeks of fasting. So even a short fast, like 12-14 hours a day may actually matter (especially as authopagy gets constantly less intese with age)...

I've experimented with various 'rhythms' of calorie intake over the last few years, also thinking about the type of food I'm taking, also keeping in mind simply ways of getting used to the process (I hit on the idea of using nuts for high calories to get used to small meals, for instance) and it's ended up with me being on OMAD pretty much all the time for about 4 years, a period of one meal every 2 days, gradually getting used to fasting and going from just a couple of days a few times, then 3, then up to 4 or 5 a few times, then 6 a couple of times, then 10 twice, 11 once, then 14 twice, with a month or two at least between each. The key seemed to be getting used to it psychologically, also understanding it (knowing I was feeding myself all the same; also being very aware that getting into the full autophagy and fat burning would be set back to zero if I consumed any food), making sure I was getting the necessary electrolytes for cell function, i.e. sodium, magnesium and potassium, consuming it all the time with water, and just leading normal days that take my mind off of food, that I enjoy, but relaxing. I did it in the summer mainly, and also during holidays, and also while living alone, so that made it much easier. The worst thing is temptation. It's amazing how easy it can get when your body adjusts to it, but the psychological aspect is a big one. I actually would walk past the grocery store nearby all the time and not feel tempted to go in, and even went around the supermarket buying cleaning stuff, but also checking out what best to buy later to finish my fast later, and still not tempted. Results are enlightening. Once fully into it, over the hurdle of the first stages (worst generally is the fourth, I found), better mood, more energy, sharper thinking, better sleep, incredible weight loss (about 4kg per week once properly into it). I lost more than 15kg with this approach. Though, it's true, it made me more relaxed about eating between fasts, so I could have kept more weight off (slow creep sometimes, especially over Christmas). It's true also that doing it with others around, and doing it while working makes it a lot harder. I did it during breaks, long weekends, holidays, and generally alone, keeping the apartment clear of food, of course. I also should add that this developed out of a combination of health problems I was having, plus weight gain, so developed over time and experimentation, so doing it suddenly is maybe not doable. Also I had experimented a lot with low carbs and ketogenic diets, so had gotten used to being in ketosis too, so that maybe made fasting easier for me as well. Also, the fact that I had these reasons and did this experimentation, taking it quite far, is kind of out of some level of desperation, and I can't be sure that the more extreme things I did, the fasts of 10 days and more, etc., do not have some harmful effect, at least in the long term. Short term benefits, weight loss, fine, but I'm still not sure that there might not turn out to be good reason to not take it as far as I did, so 'beware', I'm no expert. Learn about it. Stuff on the channel 'what i've learned' helped a lot in understanding the processes. I think there's more for me to learn, for example what better to eat in the days before it, and how best to come out of it.

Wow Hans Gruber survived the fall? Interesting.

Each Human, have different biological & their internal system are different... So better there is no single template that fits all... Fast for minimum of 10-12hrs & listen to your body when it signals you to eat...try sticking to same timings wrt eating & sleeping activites! That's it

He sounds like "My name is Giovanni Giorgio, but, everybody calls me Giorgio"

Besides weight loss the benefit of fasting that I noticed is my skin become softer... Even im a male

I fasted for 45 hours I felt like a new person. I once did a 33 hours fast that gave me a headache.... I am usually not eating for 12-20 hours each day. Eating window of 4-12 hours. Most days 8 hours... But sometimes I am changing because of family dinners etc... My new try is no carbs for one week.

thanks for confusing me even more

Anyone know why somebody with insulin resistance like myself who is ridding of it slowly fast 20 hours a day and a couple of 24-hour fast per week has a heart rate that used to be resting in the upper 90s and now low 70s. Anybody know?

I know lots of people who eat 1 meal a day. Myself included. I don't see all these benefits. Been doing it my whole life. Because of not having the funds. Why are poor people who struggle to eat not healthy? If eating like this is so wonderful?

I've been doing 20/4 intermediate fasting since September 2022. Couple times was 24 hour fasting, like OMAD, now at the end of March 2023, went from 89kg 109cm weist to 69kg 81cm weist. It could be better, but I have some loose skin at lower abdominal part. But I've notised some improvment in last 7-10 days. If not loose skin, I could say, that I'm completely happy with the result, but even now I'm preetty much got what I wanted. Would try 2 day fasting in some time this spring.

I am Hindu but the most fascinating fasting I have seen in Jainism where its called Athai Vrath and they drink only water for 8 days and that too its allowed only twice a day to drink

Wow, so this suggests that intermittant fasting doesn't really induce autophagy. He says you need 3-4 days to reach it?

The body uses autophagy when on a calorie deficit. You get all the benefits of autophagy this way without the need to fast. It depends on your goals. Some cancers also spread quicker with autophagy. So, speak with an expert and don't get your nutrition advice from people with an agenda. Like this channel.

So you have kept your podcast and taking no risks in the face of the pandemic. Good for you, you have an income. I wonder if that nagging question in the back of your mind, that ability of yours to delve deeply into scientific data, has prompted you to look at the information that has continued to come out in the last two years about Covid. Does it keep you up at night that you’re actions might actually reflect cowardice in the choice of safety and following the narrative over actually educating people about what their health and fitness is?

I just finished a 5 day water fast, and I lost 15 pounds, which is around 10% of my body weight. So how do explain this, as opposed to your 1-2%? Granted, I am a long-time fasting practitioner, so maybe this is a factor.

I guess, most University students experienced Autophagy. When my Case Study due dates and other school report papers piled up, most Friday nights, Saturdays and Sundays , I skipped breakfast, luncheon and dinner. My only lifeline were water and instant coffee. • No Time To Think Of Food; • No time to Eat😁😁😁. All I can think and hope was to finish everything before Sunday midnight 🤪😂😂

I fasted for 3 days and lost 15 pounds from about 205 to 190

why is a few days considered a long fast now... when decades ago, people went for weeks without eating... to heal illnesses, diseases etc and big weight loss...

4 days for autophagy? That a long time. I may have disappear into deep woods to keep from eating. Or go to Antarctica.

Has there been any recent studies since this clip with more evidence of autophagy? I try to do approx 16 hrs fasting. I can lift more weights in the gym so I suspect my testosterone level is higher. I'm in my mid 50's and I see no drop off at all in my strength. I would say my libido is also higher. Which I could do without if I'm perfectly honest :-)

I think intermittent fasting does to your body what high amounts of exercise does, and works so well because we're so sedentary. When I intermittently fast as an office worker who works out once a day, I start to feel like I did as a cross country runner in high school (two workouts a day, plus PE, and a ton of food small meals that fly in the face of intermittent fasting, OMAD programs). I think we all need more exercise and accompanying good sleep and nutritious food, and when we can't get it, less calories and less time processing calories.

I love fasting on a regular basis, if I am not fasting, I don't feel good!

Phhh just ask the question... 1 minute passed before you bla bla ask the question.