Dr. Berg Table of Contents
Autophagy is a fascinating biological process in which cells remove and recycle damaged or dysfunctional components. This cellular “housekeeping” mechanism can be triggered by various stressors, including fasting, calorie restriction, and exercise. Intermittent fasting, in particular, has been shown to be an effective way to induce autophagy and unlock its potential health benefits.
What is autophagy?
We’re gonna talk about the major benefits of something called Autophagy and exactly what Autophagy really is. Okay, so in the cell you have something called the lysosome, and lysosome is like the garbage disposal, it’s like the recycler which takes all the damaged parts and breaks it down, has all these enzymes, and then it spits it out as free fatty acids and amino acids, which are the building blocks to make body tissue. At this point they’re pushed out to different parts of the body in which you have cellular remodeling.
Key Points:
- Autophagy: A cellular recycling process.
- Lysosomes: Cellular “garbage disposals” that break down damaged cell parts.
- Building Blocks: The broken-down components are used to create free fatty acids and amino acids, which are essential for building new body tissues.
What is the process of autophagy?
So just imagine in your house you have a garbage disposal, you put your garbage in there and let’s say it comes out as great wood nails, raw material to then build your new kitchen, your new bathroom and other rooms in your house. Well that’s exactly what a top as he is which it takes garbage and makes it into new good raw material so you can then build new cells.
Key Point:
- Analogy: Autophagy is like a garbage disposal that turns waste into usable materials for building new cells, just like a home renovation project.
So it’s very anti-aging, it’s very good to protect the brain cells, to regrow new brain cells and nerve cells, it’s great for the heart to regrow new heart cells, so it’s very protective against the immune system as well.
Key Benefits of Autophagy:
- Anti-aging: Slows down the aging process.
- Brain Health: Protects brain cells and promotes the growth of new ones.
- Heart Health: Supports the regeneration of heart cells.
- Immunity: Strengthens the immune system.
So what we’ll do it’ll take defective, damaged parts, push it into the garbage disposal and intracellular pathogens like microbes and fungus and yeast and viruses and all sorts of things, and it’s going to recycle that in this powerful lysosome.
Key Point:
- Targets of Autophagy: This process targets and recycles not only damaged cell parts but also harmful invaders like microbes, fungi, yeast, and viruses.
And then we have something called misfolded proteins. Now what does that mean? Well in your body you have all these structural parts, you have different parts of the cell and they’re all different types of combinations of proteins, they basically have different shapes.
Key Point:
- Misfolded Proteins: Introduced as important players in cellular function and dysfunction.
So when these proteins are not shaped correctly that would be called a misfolded protein, okay? And those build up, they accumulate, and they develop into this bigger piece of protein called amyloid, okay? Amyloid deposits are what you see in the brain of an Alzheimer’s patient, Parkinson’s, a lot of times you see it in diabetics with the arteries, cataracts, there’s a whole bunch of diseases called amyloid diseases in which this kind of plaquing or protein packing plugs up the body, okay? And those are basically just the accumulation of misfolded proteins, and these proteins can be very, very toxic, okay?
Key Points:
- Misfolded Proteins and Disease: Misfolded proteins can clump together, forming amyloid deposits, which are linked to serious diseases like Alzheimer’s, Parkinson’s, and diabetes.
- Toxicity: These protein accumulations are harmful to the body.
So your cells can take these, recycle them into new raw material that can then be used for rebuilding.
Key Point:
- Autophagy as a Solution: Autophagy can break down these toxic protein clumps and reuse the components for building new, healthy cells.
So the question is, what would cause an accumulation of these misfolded proteins which would be damage to the mitochondria coming from high levels of oxidative stress usually from high insulin, okay? And I’ve done videos on this before we talked about the connection between insulin resistance which is high insulin or high insulin and Alzheimer’s and Parkinson’s, well this is why because of these proteins that get shaped incorrectly and they plug up the whole system.
Key Points:
- Root Causes: Mitochondrial damage, oxidative stress, and high insulin levels are identified as potential triggers for the buildup of misfolded proteins.
- Insulin Resistance Connection: The link between insulin resistance and neurological disorders like Alzheimer’s and Parkinson’s is highlighted.
Autophagy Benefits:
So you can see there’s some major benefits for a Autophagy, you have neural protection for your brain and nervous system, regrowing the brain cells, cardioprotective for the heart, you have immune protection, it’s anti-aging and the list goes on and on and on.
Recap of Autophagy Benefits:
- Neuroprotective: Shields the brain and nervous system.
- Brain Cell Regeneration: Promotes the growth of new brain cells.
- Cardioprotective: Protects the heart.
- Immune Support: Strengthens the immune system.
- Anti-aging: Slows down aging processes.
And of course, the biggest thing that will trigger the most potent thing that triggers Autophagy is fasting, and intermittent fasting okay.
Key Point:
- Fasting as a Trigger: Fasting, particularly intermittent fasting, is highlighted as a powerful activator of autophagy.
Another reason why you need to start doing intermittent fasting: it’s the most powerful thing because it corrects insulin resistance, it keeps insulin down, and they’ll start to trigger this survival mechanism.
Key Point:
- Benefits of Intermittent Fasting: It helps improve insulin sensitivity, lower insulin levels, and activate the body’s survival mechanisms.
It’s counterintuitive if you would think if you’re not eating or you’re fasting you’re going to starve and deplete your body, but it goes in reverse, it goes into this protect mode and enhances your survival, very counterintuitive, taking all this damaged stuff, putting it through the recycler coming out with fresh new material that can be used for regrowing tissue.
Key Point:
- Counterintuitive Benefits: While it seems counterintuitive, fasting actually triggers a protective mode in the body, promoting cell repair and regeneration.
Summary
- Dr. Berg talks about the amazing health benefits of autophagy using intermittent fasting. Autophagy is the condition whereby the cells start to recycle damaged and garbage parts (defects) into basic elements thereby allowing the cells to remodel themselves.
- The free fatty acids and free amino acids can then start to rejuvenate the skin, muscles, brain, heart, and immune system. When you fast or do intermittent fasting, you trigger garbage recycling and cellular remodeling.
- Autophagy allows misfolded proteins (proteins that have been shaped incorrectly) and then converts them into free amino acids.
- It is the accumulation of misfolded proteins that causes amyloids, which is the plaquing that develops in Alzheimer’s, diabetes, Parkinson’s, atherosclerosis, and all sorts of degenerative diseases.
Intermittent fasting triggers autophagy, which is - *Neuroprotective
- *Cardioprotective
- *Immune supportive
- *Anti-aging
DATA
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FAQ
Is 16 hours fasting enough for autophagy?
fasting for 16 hours can indeed trigger autophagy, but the duration and intensity of the fast can significantly impact the autophagic response. Research suggests that a minimum of 18 hours of fasting is necessary to induce significant autophagy in humans[3][5]. However, some studies indicate that even shorter periods of fasting, such as 12 to 16 hours, can still stimulate autophagy, especially when combined with other stressors like exercise or calorie restriction[4].
How long do you have to fast for autophagy?
The duration of fasting required for autophagy varies depending on individual metabolism and the specific stressors involved. Generally, significant autophagy may take two to four days of fasting in humans[5]. Animal studies have shown evidence of autophagy after 24 hours of fasting, with the response peaking around 48 hours[2][5]. However, it is crucial to note that the optimal duration for autophagy induction in humans is still unclear and should be discussed with a healthcare professional before attempting extended fasting[5].
Is there autophagy with 16 and 8?
Yes, fasting for 16 hours followed by an 8-hour eating window (16:8 intermittent fasting) can induce autophagy. This schedule allows for a significant period of fasting, which can stimulate autophagy, especially if combined with other stressors like exercise or calorie restriction[3][4].
What is the best intermittent fasting for autophagy?
The best intermittent fasting schedule for autophagy depends on individual preferences and health goals. Commonly used schedules include:
- 16:8 Intermittent Fasting: Fasting for 16 hours and eating within an 8-hour window.
- 5:2 Diet: Eating normally for five days and restricting calories to 500-600 for two non-consecutive days.
- Alternate Day Fasting: Fasting every other day, with a 24-hour fast every other day.
These schedules can help induce autophagy by creating a calorie deficit and promoting cellular stress[3][4].
Autophagy fasting timeline
The timeline for autophagy induction during fasting can be summarized as follows:
- Initial Response: Autophagy begins to increase after 18 hours of fasting, with significant autophagy observed around 24 hours[5].
- Peak Response: The autophagic response typically peaks around 48 hours of fasting, with the highest levels of autophagy markers detected[2][5].
- Maintenance Phase: Autophagy continues to be active for several days after the initial peak, maintaining cellular cleaning and repair[2].
Signs of autophagy fasting
The following signs may indicate that autophagy is occurring during fasting:
- Increased Autophagy Markers: Elevated levels of autophagy markers such as LC3A and p62 in the blood or urine[3][5].
- Weight Loss: Initial weight loss due to the breakdown of damaged cells and the recycling of their components[4].
- Improved Metabolic Health: Enhanced insulin sensitivity and improved glucose tolerance, indicating better metabolic health[4].
Side effects of autophagy
While autophagy is generally beneficial, prolonged or excessive autophagy can have adverse effects, such as:
- Cell Death: Excessive autophagy can lead to programmed cell death, particularly in conditions of prolonged calorie restriction[2].
- Immune System Suppression: Prolonged fasting can weaken the immune system, making individuals more susceptible to infections[4].
- Hormonal Imbalance: Fasting can disrupt hormonal balance, leading to symptoms like fatigue, irritability, and changes in appetite[4].
Autophagy definition
Autophagy is a natural process in which cells remove and recycle damaged or dysfunctional components. It is a form of cellular housekeeping that helps maintain cellular health and can be triggered by various stressors, including fasting, calorie restriction, and exercise[1][3][4].
How often should you fast for autophagy?
The frequency of fasting for autophagy depends on individual health and goals. For general health benefits, intermittent fasting for 1-2 days per week is recommended. For more intensive autophagy induction, fasting for 2-3 days every 1-2 weeks can be considered, but this should be done under medical supervision[4].
Foods that promote autophagy
Certain foods and diets can help promote autophagy by creating a calorie deficit or providing nutrients that support cellular health:
- Ketogenic Diet: High in fat and low in carbohydrates, this diet can induce ketosis and autophagy[1][5].
- Protein-Rich Foods: Foods like eggs, fish, and lean meats can provide essential amino acids for cellular repair and maintenance[4].
- Leafy Greens: Rich in antioxidants and nutrients, leafy greens can help support cellular health and autophagy[4].
Autophagy before and after
Before starting an autophagy-inducing diet or fasting regimen, it is essential to:
- Consult a Healthcare Professional: Discuss your plans with a healthcare professional to ensure they are safe and appropriate for your health status.
- Prepare for Side Effects: Be aware of potential side effects and plan accordingly to mitigate them.
- Monitor Progress: Track your progress and adjust your regimen as needed to achieve your health goals.
After completing an autophagy-inducing regimen, it is crucial to:
- Reintroduce Nutrients: Gradually reintroduce nutrients to prevent a sudden influx of calories that could disrupt the autophagic response.
- Monitor Health: Continuously monitor your health and adjust your diet or lifestyle as necessary to maintain optimal health.
