The 7 Powerful Ways to Increase Autophagy
Summary
TLDRAutophagy is a vital biological process that cleanses the body of damaged proteins and pathogens, reducing inflammation and acting as an anti-aging mechanism. To stimulate autophagy, one should fast, reduce caloric intake, particularly sugars, and engage in moderate exercise. However, it's a double-edged sword; while beneficial for healthy cells, autophagy can fuel cancer growth. Natural inhibitors of autophagy, like certain phytonutrients, may help in cancer therapy. For detailed insights, visit drberg.com.
Takeaways
- 🌟 Autophagy is a natural biological process that helps the body recycle waste and damaged cells into useful components.
- 🔄 Autophagy clears damaged proteins and organelles, which can cause inflammation, and also helps eliminate pathogens and viral antigens.
- 🆕 This process is considered an anti-aging mechanism as it not only cleans but also provides materials for new cell construction and energy.
- ⚠️ High sugar and protein intake can halt autophagy, as the body prefers using readily available nutrients over recycling.
- 🛑 Autophagy has a paradoxical role in cancer; it can prevent cancer by clearing damaged cells, but also can aid cancer growth by providing resources to cancer cells.
- 💊 Certain drugs, like hydroxy chloroquin, are being developed to inhibit autophagy as a cancer therapy, but they come with side effects.
- 🍵 Natural inhibitors of autophagy, including certain phytonutrients found in plants, are being researched as potential cancer treatments.
- 🥗 A low-sugar, moderate protein diet can help enhance autophagy by reducing the body's immediate energy sources, prompting it to recycle.
- 🏃♂️ Fasting and exercise are potent triggers for autophagy, as they deplete the body's energy reserves, stimulating the recycling process.
- 🚫 Dry fasting, which involves no food or water, can lead to a deeper level of autophagy, but it's more stressful and should only be attempted by those in good health.
- 🔗 Regular intermittent fasting, especially extending the fasting window, can significantly increase autophagy and its benefits.
Q & A
What is autophagy and how does it function in the body?
-Autophagy is a biological process where the body 'self-eats' by recycling unusable or damaged proteins and organelles, transforming them into usable components. It also helps in eliminating pathogens and viral antigens, thus reducing inflammation.
How does autophagy contribute to anti-aging and health?
-Autophagy is considered an anti-aging mechanism because it clears damaged cellular components and pathogens, reduces inflammation, and provides raw materials for new cell construction and energy when needed.
What are the factors that can inhibit autophagy?
-High levels of sugar and protein intake can inhibit autophagy, as they provide the body with immediate fuel sources, reducing the need to recycle proteins and cellular components.
How does autophagy relate to cancer, and why is it considered a double-edged sword?
-Autophagy can protect against cancer by clearing damaged mitochondria and preventing disease. However, in the presence of cancer, it can inadvertently support cancer growth by providing the necessary resources and fuel for the cancer cells.
What is the role of fasting in inducing autophagy?
-Fasting is a potent trigger for autophagy because it depletes the body's energy reserves, forcing it to become efficient by recycling damaged proteins and cellular components.
What is the recommended fasting duration to effectively trigger autophagy?
-While autophagy occurs to some degree at all times, significant autophagy is triggered by fasting for at least 18 to 72 hours, depending on the individual's diet and metabolic state.
How does the type of diet impact the onset of autophagy?
-A low-sugar, low-carbohydrate diet can help to quickly deplete sugar reserves, allowing the body to tap into autophagy more rapidly. Conversely, high sugar and high protein diets can delay the onset of autophagy.
What is the significance of dry fasting in comparison to water fasting for autophagy?
-Dry fasting, where no food or water is consumed, can induce a deeper state of autophagy compared to water fasting, as it adds more stress to the body, forcing a deeper cleansing process.
How can exercise influence autophagy?
-Exercise, especially aerobic types, can deplete resources and stimulate autophagy. Combining exercise with fasting can compound the effects, further increasing autophagy.
What are some natural inhibitors of autophagy that could be beneficial for cancer patients?
-Natural inhibitors of autophagy, such as Stony sponge, appenine, black cumin seed, thunder of God vine, and retinol, are being researched for their potential to starve cancer cells by inhibiting autophagy.
Outlines
🔬 Autophagy: The Body's Self-Cleaning Mechanism
Autophagy is a natural biological process that constantly occurs within the body, playing a crucial role in maintaining health. It functions by 'self-eating' damaged proteins and cellular components, such as organelles, to recycle them into usable materials. This process helps in reducing inflammation, eliminating pathogens, and clearing viral antigens, which are all contributors to inflammation. Autophagy is also linked to anti-aging as it aids in the clearance of cellular debris and provides raw materials for new cell construction and energy when needed. However, it presents a paradox in the context of cancer; while it can prevent cancer by clearing damaged mitochondria, it can also support cancer growth by providing resources and fuel to cancer cells. Drugs like hydroxychloroquine are being researched as autophagy inhibitors for cancer therapy, and there's a focus on finding non-toxic inhibitors as well.
🍽 Triggering Autophagy Through Fasting and Diet
Fasting is identified as the most potent method to trigger autophagy, as it depletes the body's excess energy reserves, forcing it to become efficient by recycling damaged proteins. The duration of fasting necessary to trigger autophagy varies, with the process beginning to ramp up after about 18 hours and significantly increasing between 48 to 72 hours of fasting. The type of diet consumed before fasting also impacts the onset of autophagy, with low-sugar and low-carbohydrate diets facilitating quicker transitions into autophagy. Additionally, moderate protein intake is recommended to allow for the depletion of protein reserves, which is necessary for autophagy. The concept of 'dry fasting,' where no food or water is consumed, is introduced as a more intense method to stimulate autophagy, though it is not recommended for prolonged periods due to the added stress on the body.
🏋️♂️ Enhancing Autophagy with Exercise and Diet Adjustments
Consistent intermittent fasting, particularly with a duration of at least 18 hours, is recommended to enhance autophagy. Combining fasting with exercise, especially aerobic types that are low in intensity and long in duration, can further stimulate autophagy by depleting energy resources. It's also suggested to maintain a moderate protein intake and reduce carbohydrates to optimize autophagy. Certain phytonutrients, found in coffee, tea, especially green tea, berberine, adaptogens like ashwagandha, and other substances like ginger, can also trigger autophagy to some extent. For individuals with cancer, natural inhibitors of autophagy are suggested to starve cancer cells, including stony sponge, appenine, black cumin seed, thunder of God vine, and retinol. The video concludes with a call to action for viewers to subscribe to the speaker's newsletter for more in-depth information, acknowledging the challenges of sharing such content on platforms like YouTube due to censorship and algorithmic suppression.
Mindmap
Keywords
💡Autophagy
💡Inflammation
💡Organelles
💡Pathogens
💡Viral Antigens
💡Fasting
💡Cancer Cells
💡Autophagy Inhibiting Drugs
💡Phytonutrients
💡Intermittent Fasting
💡Macronutrients
Highlights
Autophagy is a biological process that recycles unusable proteins and damaged cellular components.
Autophagy helps to eliminate pathogens and viral antigens, reducing inflammation.
Autophagy is considered an anti-aging mechanism, providing new raw materials for cell rebuilding.
High sugar and protein intake can halt autophagy due to the availability of ready fuel sources.
Autophagy can have a paradoxical effect on cancer, both preventing and promoting its growth.
Autophagy inhibiting drugs, like hydroxy chloroquine, are being researched as potential anti-cancer therapies.
Non-toxic inhibitors of autophagy are being explored as alternative treatments for cancer.
Fasting is the most potent method to trigger autophagy by depleting energy reserves.
The duration of fasting required to trigger autophagy varies, with 48 to 72 hours being most effective.
A low-sugar, low-carbohydrate diet can accelerate the onset of autophagy by reducing sugar reserves.
Moderate protein intake is recommended to allow for more effective autophagy.
Dry fasting, which involves no food or water, can lead to deeper autophagy effects.
Reducing calorie intake, especially carbohydrates, can mimic fasting and stimulate autophagy.
Consistent intermittent fasting, ideally over 18 hours, is beneficial for autophagy.
Combining intermittent fasting with exercise can compound the effects of autophagy.
Certain phytonutrients, like those found in coffee, tea, and adaptogens, can trigger autophagy.
Natural inhibitors of autophagy, such as Stony sponge and black cumin seed, are being studied for cancer treatment.
For those with cancer, reducing sugar intake is crucial as it is the primary fuel for cancer cells.
Visit drberg.com for more information and to subscribe to the newsletter for full access to content.
Transcripts
so let's talk about the truth of
something called autophagy it's a
fascinating biological process that's
always happening to a certain degree and
I'm going to get into all the triggers
and how long it takes to get in
autophagy but this is what autophagy
does it self eats it eats the junk from
your body and transforms that into
usable things so it's like a very
complex junkyard with a recycling unit
right next to it and when I say junk I'm
talking about unusable damage proteins
in the body which trigger inflammation
also it recycles something called
organel what's an organel well inside
your cells you have all these different
um machines that are on an assembly line
to actually make certain stuff you have
the mitochondria you have other machines
that make certain proteins well if
there's any damage that goes on to that
Machinery well autophagy can take care
of it and autophagy helps to get rid of
pathogens right like bacteria fungus
mold and viruses all of those can also
trigger inflammation as well and it gets
rid of something else called viral
antigens now what is a viral antigen
well there's something on viruses that
signal your immune system to create a
reaction that can also cause
inflammation and it's also part of the
antibody production machine which I'm
not going to get into but what you
should know is autophagy
clears all that up so if there's
something in the background that is
stirring up inflammation in your body it
can kind of wipe that out and start from
like a ground zero level where you don't
have that anymore this is why autophagy
is considered kind of like an anti-aging
cleaning system of the body and it
doesn't just clean stuff up it provides
new raw material to build new things new
cells as well as to provide fuel when
you need it it's not now how do you get
into autophagy well you're already
probably into autophagy to some degree
the question is is it significant or not
to really create any type of significant
autophagy you need to deplete your
reserves to some degree you have to
deplete some energy Reserve in the body
and before I get into that there's two
things that will stop autophagy very
fast and the big one is sugar okay
because that's a fuel source and protein
as well but any significant amount of
calories will stop this autophagy
because think about what autophagy is
it's the recycling of proteins and other
things that are related to that and if
you have enough protein available it
doesn't necessarily have to recycle your
old proteins all right so now here's
what you need to know healthy cells and
cancer cells so this next thing I'm
going to tell you is very important uh
because autophagy it sounds like it can
really help you but there's a paradox it
can actually hurt you in relationship to
to cancer autophagy Act is a very strong
protective barrier against disease so if
you're constantly cleaning up those
damaged mitochondria you can bypass and
avoid this cancer as well as avoiding a
lot of other diseases but if you let
your body go to the point where you now
you have cancer autophagy can help the
progression of cancer it can help grow
the cancer why because well autophagy is
going to provide the resources for this
cancer it's going provide the fuel for
this cancer does that make sense and
there's multiple ways that autophagy can
support cancer and so there's one type
of uh medicine that targets this one
area and what they've done is they've
created uh autophagy inhibiting drugs to
stop that from happening and it seems to
really help as an anti-cancer therapy
and one of the drugs is called hydroxy
chloroquin but of course there are a lot
of side effects with all drugs so so
research is also looking at non-toxic
Inhibitors of autophagy so if someone
had cancer they can use those as well
and there's a lot of research on that
I'm going to put a link down below of a
research paper that I just did a deep
dive on and I'm going to list some
natural mostly plant-based Inhibitors of
autophagy if someone has cancer but
realize that when I list these natural
remedies these are not things you're
going to have to worry about to inhibit
autophagy if you don't have cancer okay
because they're very healthy things for
a healthy cell as well but very
unfortunately uh we have this
double-edged sword with a topag it can
help you if you're healthy it can hurt
you if you're not healthy and
unfortunately a lot of people wait until
they get sick or wait until they get
cancer before they do something about it
especially in the stimulation of it more
autophagy right because autophagy can be
very good if you're healthy and it can
prevent a lot of problems so this might
be one motivating factor for you to do
what I'm going to tell you to do next to
trigger more autophagy hands down the
single most potent thing to trigger
autophagy is fasting okay fasting why
because you're depleting your excess
your calories and you're forcing your
body to become very efficient by
recycling a lot of these damaged
proteins now the big question is how
many hours of fasting do you really need
to do before you start triggering a tagy
well I said before you're already in
topology to some degree it could be just
turned way down and so just like with
exercise right when you do exercise you
have two types of exercise you have
aerobic exercise okay and you have
anerobic exercise and each one of those
uses a different type of fuel so if
you're going to run up a hill you're
initially going to use your glucose
right and then if you slow down and
you're jogging eventually you're going
to start burning your fat but during
this process you're really burning
percentages of sugar and fat and so when
you're doing low intensity long
duration you're burning more fat but
you're still burning a little sugar as
well so both the metabolism for sugar
and fat are on dials they're on dimmer
switches so the dimmer switch starts to
be turned up as you start going into
like about 18 hours of fasting and it
really starts going up when you start
getting into 48 to 72 hours of fasting
but a lot of this depends on what you're
eating okay because let's say uh you are
eating a tremendous amount of sugar
right or
carbohydrates and then you're going to
go on this fast for 18 hours well you
might have to fast a lot longer because
you're going to have to burn up all this
sugar you're going to also have to tap
into your your glycogen Reserve in your
liver and deplete that as well so one
really simple strategy is to go on a low
sugar low carbohydrate diet so that way
we don't have a lot of this sugar
sitting there we're going to tap into it
and deplete it very quickly so you can
actually have the benefits of autophagy
a lot quicker now the other little tip
is we talked about protein right so if
we want a little bit more Advantage from
autophagy you wouldn't want to
necessarily do a high protein diet You'
want to do a moderate amount of proteins
right because again we want to deplete
these proteins we want to fully digest
them because as soon as you eat a meal
it's going to take at least eight hours
for all those calories to be ass
simulated and go into your system but
out of all of the three
macronutrients fat okay is the least
affected with theophagy in other words
if we compare fat to Sugar Sugar is the
one that really depletes the theophagy
way more than fat but that being said if
you're like snacking even on fat which
has a good amount of calories through
the day you're not going to really turn
that dial up with autophagy you need to
actually fast and not eat anything you
can have certain nutrients nutrients
vitamins and minerals and sea salt but
not any calories this other tip I want
to mention is related to doing a dry
fast or a water fast now what what I
mean dry fast or water fast well you're
fasting you're not eating anything
except you're drinking water that's
called the water fast a dry fast is
you're not eating anything and you're
not drinking anything apparently when
you do a dry fast which means no food no
water your body goes into a much deeper
at phy the effects are roughly about
three times more than a water fast which
makes sense because you're adding more
stress to the body and you're forcing a
deeper cleansing now you have to be in
pretty good shape to do a prolong dry
fast where you're not drinking water for
sometimes a few days which I'm not
really promoting but that being said
what if you were just to shift when you
drank water to actually have more fast
without water like for example on your
last meal right you drink water but then
you don't drink right before bed and
then all night long you're fasting
without water you're doing dry fasting
and you get a little bit more benefit
from that because if you fasted from
last night's dinner all the way until
maybe noon or 1 o'clock or 2 o'clock and
then you had your first drink of water
that may produce more results and let's
say you're still drinking two and a half
liters of fluid but you drink that
between let's say 12:00 noon or 1:00 or
2:00 and then 6:00 okay so that's
fasting number two cutting down your
calories and not overeating does mimic
fasting to a certain degree if you were
to consume let's say 500 calories and
not on a regular basis just occasionally
that could help you increase your
autophagy especially if you're going to
go into an actual fasting period of time
why because you're not eating a lot of
calories and you're going to use those
up pretty quickly and then you're going
to go into tagy much faster especially
if those lowered amount of calories were
lower amount of carbs and lower amount
of protein adds in maybe a huge salad
with a little bit of protein all right
number three I kind of already talked
about fasting but I'm just in this point
I want to bring up just doing consistent
intermittent fasting with a minimum of
18 hours um but if you could push to 20
hours that would be a lot better and
then combining that with number four
which is exercise exercise depletes your
resources it stimulates
autophagy and believe it or not aerobic
exercise right lower intensity longer
duration uh will stimulate more
autophagy than high intensity resistant
training but I recommend to do both of
them because if you look at a
long-distance Runner they probably go
through a lot of autophagy but they're
very very thin they don't have as much
muscle versus uh someone that does
weight training or resistant types
training developing those muscles are
very very healthy for many reasons so
autophagy and building up muscles don't
really mix too well so I would highly
recommend to do a combination of both
but the point is that let's say you're
doing intermittent fasting and you
actually do a workout okay during the
fast that can compound things and make
things better because you're tapping out
your resources you're using up your
resources when you're fasting because
you're not eating anything and you're
increasing your metabolism and you're
using up your ATP causing an increase in
autophagy and just as a side note we
mentioned with water and everything I
don't know if you know this but when you
actually burn fat your body does release
water okay yeah you get water from
burning fat so your body is not
completely starving without water now
number five and I've already mentioned
this before I just want to emphasize it
to really build up autophagy you want to
reduce your carbs as low as possible
okay we you know why we want to reduce
those carbs and number six I already
talked about this but I want to
emphasize it you don't necessarily want
to go too high with your protein go
lower with the amount of protein and I'm
not talking about low protein diet I'm
talking about a moderate amount of
protein and then number seven uh there's
certain phytonutrients that create a
hermetic or a stress response to the
body that can trigger autophagy to a
certain degree uh the certain pH
nutrients in coffee tea especially green
tea berberine adaptogens like
ashwagandha certain mushrooms Ginger
things like that now before we end off I
want to switch gears and talk a little
bit about cancer if someone has cancer
whatever program that they do they
probably also want to add a few of these
items I'm going to talk about that are
researched and I'll put the link down
below of things that can inhibit
autophagy so that way we can starve off
the cancer even more in addition to not
feeding the thing that cancer just loves
the most which is sugar now I want to
list some of the natural Inhibitors of
autophagy all right number one Stony
sponge okay you probably have a sponge
right now in your kitchen right well
apparently the Stony sponge has certain
properties that can inhibit autophagy
appenine that's a
phytochemical that is in certain foods
you can look that up it's in a lot of
different foods her cumin which is in
turmeric okay that's one black cumin
seed that's another one the next one is
thunder of GodVine and then retinol
which is the active form of vitamin A
all of those are being researched right
now for their natural inhibition of
autophagy which is one strategy for
cancer like 54% are being researched by
drug companies right now finding ways to
extract and then you know put them in
certain compounds where they can patent
them but I will say this one last thing
about drug companies is as much as I
can't stand them if they could at least
come up with remedies or treatments that
have low side effects that would be a
great thing now because of the censoring
and the suppressing of the algorithms on
YouTube it's becoming more difficult to
find my content and there's a lot of
content that I cannot put on YouTube
unfortunately so to make sure you have
full access of all my information go to
drberg.com And subscribe to my
newsletter by clicking the link down
below in the description I will see you
on the other
side
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