This TRIPLES Autophagy and Drops Belly Fat in 12 Hours — Transcript

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1. 0:00So, you're fasting for autophagy, but
2. 0:01you don't actually feel like you're
3. 0:02getting the effects from it. Like you
4. 0:04don't feel like you're getting cellular
5. 0:05recycling. You don't feel like you're
6. 0:06younger. Maybe you're still losing
7. 0:08muscle. Maybe you're still holding fat
8. 0:09around the midsection. There's a very
9. 0:11good chance that that is because fasting
10. 0:13only hits one of three autophagy
11. 0:15pathways. The other two need different
12. 0:17triggers. There was a clinical trial
13. 0:19that even gave adults a specific
14. 0:21compound, and they found that there were
15. 0:22significant improvements in muscular
16. 0:25endurance in 4 months. But this wasn't
17. 0:27from training. It was because it
18. 0:28increased autophagy at a muscular level,
19. 0:31all the way down to their mitochondria.
20. 0:33And the reason that I mention that is
21. 0:34not because I'm saying you should take
22. 0:36this compound. I'm saying it worked on a
23. 0:38completely different angle than fasting
24. 0:41does. So, we know that there's different
25. 0:43ways to instigate autophagy besides just
26. 0:45calorie restriction, which is fasting.
27. 0:48So, what I'm going to teach you is how
28. 0:49we can stack all three to work together.
29. 0:52Pathway one we'll talk about, which is
30. 0:53what exercise does at a molecular level
31. 0:56to trigger mitophagy and autophagy, but
32. 0:59also why the timing is so important with
33. 1:01that. And then we're going to talk about
34. 1:02pathway two, how fasting flips a
35. 1:05completely different set of switches,
36. 1:07and why even like a moderate overnight
37. 1:09fast can actually count. So, you don't
38. 1:11need to be doing extended long like
39. 1:13multi-day fasts. Then we're going to
40. 1:14talk about pathway three. Okay, this is
41. 1:16a compound that activates the pathway.
42. 1:18It's the one that I mentioned that this
43. 1:19research was on. And this is an
44. 1:20interesting one because a lot of
45. 1:22people's bodies can't convert this
46. 1:24compound out of food, but you can if you
47. 1:26learn how to do it right. So, we'll talk
48. 1:28about that. And I'll show you how to
49. 1:29stack all three so that you get the
50. 1:30maximum autophagy. So, let's go ahead
51. 1:32and start with exercise first. Okay,
52. 1:33there was a study that was published in
53. 1:35a review in Exercise and Sport Sciences.
54. 1:37And this broke down what happens inside
55. 1:39the muscle cell during and after. When
56. 1:42you exercise, you burn through ATP. That
57. 1:45is your cell's energy currency. As ATP
58. 1:47drops, the ratio of AMP to ATP rises,
59. 1:52and that activates this enzyme that's
60. 1:53called AMPK. AMPK switches on another
61. 1:58pathway, which is called ULK1. A lot of
62. 2:00acronyms, right? This is the main
63. 2:02upstream initiator of autophagosome
64. 2:04formation, which means it literally
65. 2:06starts building the structures that
66. 2:08engulf and recycle damaged mitochondria.
67. 2:11The review made this pathway's
68. 2:12importance very clear because when
69. 2:14researchers knock out either AMPK or ULK
70. 2:18in muscle, exercise-induced autophagy
71. 2:21was blocked entirely. It wasn't reduced,
72. 2:24it was blocked. So, AMPK-ULK1
73. 2:27isn't one of several exercise signals,
74. 2:29it is the essential one. So, people are
75. 2:30like, "Oh, exercise induces autophagy
76. 2:32and it does it through major systems."
77. 2:34No, it does it through one very simple
78. 2:37essential system. Now, the reason that
79. 2:39timing matters so much, this review
80. 2:41found that acute exercise produces
81. 2:44mitochondrial oxidative stress post
82. 2:46exercise with actual peak autophagy
83. 2:49occurring at about 6 hours after the
84. 2:51session. So, the cleanup isn't happening
85. 2:54while you're training. It is happening
86. 2:56hours later. Now, what does this mean
87. 2:58for like your diet? What does this mean
88. 2:59for what you do? Believe it or not, this
89. 3:01sounds wild, but it actually means that
90. 3:03if you can fast for a little bit after
91. 3:06your workout, like if you train in the
92. 3:08morning, if you can fast for a few hours
93. 3:11after that workout, you can amplify
94. 3:13fasting on top of it. So, you can
95. 3:14amplify fasting autophagy on top of the
96. 3:16exercise autophagy because believe it or
97. 3:18not, it's working on a different
98. 3:19pathway. But, the type of exercise
99. 3:21matters, too. Resistance training is
100. 3:23particularly relevant because mechanical
101. 3:26loading, even isometrics, like just
102. 3:28holding that mechanical load, directly
103. 3:30drives mitochondrial fission.
104. 3:32Mitochondrial fission is the
105. 3:33fragmentation step that has to happen.
106. 3:36It has to happen before autophagy can
107. 3:38clear the damaged pieces. So, with
108. 3:40resistance training, it needs to be
109. 3:42intense enough. When I had Dorian Yates
110. 3:44on the channel, we talked about this,
111. 3:45like intensity is everything. It's for
112. 3:47quality, not quantity muscle. So,
113. 3:49intensity matters for how strong that
114. 3:51autophagy signal is. So, if you're doing
115. 3:53light walking or you're doing like light
116. 3:55resistance training, you're not training
117. 3:57somewhat close to failure, and you're
118. 3:59not seeing these like benefits from you
119. 4:01would think like autophagy, you're not
120. 4:03feeling like you're looking younger,
121. 4:04well, the AMPK signal might actually not
122. 4:07be strong enough to fully initiate the
123. 4:08cascade. You have guys like whether you
124. 4:10agree with them or not, people like Dave
125. 4:12Asprey, people like they talk about this
126. 4:14and they're not wrong that exercise
127. 4:15should be intense and short. I'm
128. 4:17addicted to exercise and I probably
129. 4:18train too long and I probably train too
130. 4:21hard for too long and it shows. It
131. 4:23breaks me down and I look weathered and
132. 4:25torn. But, I also enjoy it, so I get
133. 4:27something out of it. But, the evidence
134. 4:28is pretty clear that intensity and short
135. 4:30bouts of intensity are good. It could
136. 4:32even be 15 or 20 minutes. Now, let's
137. 4:34move over to fasting for a little bit
138. 4:36because this uses a different entry
139. 4:38point into the same cleanup process. And
140. 4:40there was a systematic review in the
141. 4:41Journal of Cachexia, Sarcopenia, and
142. 4:43Muscle and it pulled together all the
143. 4:45available evidence on caloric
144. 4:47restriction and fasting as mitophagy
145. 4:49triggers. So, mitophagy is autophagy
146. 4:51specifically for the mitochondria. And
147. 4:53what they found was that caloric
148. 4:55restriction is still one of the
149. 4:56strongest known non-genetic triggers for
150. 4:59autophagy and mitophagy. And the primary
151. 5:01mechanism is simple mTOR suppression.
152. 5:04So, mTOR is essentially the main break
153. 5:06on autophagy. When it's active, cleanup
154. 5:08slows down. Fasting simply releases that
155. 5:10break. But, fasting doesn't really stop
156. 5:12there because it's simultaneously
157. 5:14activating AMPK and it's also activating
158. 5:16these things called sirtuins, which like
159. 5:18Dr. David Sinclair talks about. This is
160. 5:20a well-known fasting mechanism. And this
161. 5:22pushes autophagy and mitophagy forward
162. 5:25from the activation side. So, if you
163. 5:27look at like rodent model and other
164. 5:28mammalian models, fasting directly
165. 5:30upregulates multiple pathways. We have
166. 5:32PINK1, we have Parkin, we have BNIP3, we
167. 5:35have NIX, we have LC3A, these are all
168. 5:37molecular markers that confirm that
169. 5:40active mitophagy is underway. But, the
170. 5:42important distinction is that fasting
171. 5:45primarily drives mitophagy through B-Nip
172. 5:473. That is a different molecular route
173. 5:50in the AMPK pathway that exercise uses.
174. 5:53So, when we talk about exercise inducing
175. 5:55autophagy the same as fasting, that is
176. 5:58not entirely accurate. Okay, it does
177. 6:01induce autophagy and exercise quite
178. 6:02frankly induces autophagy more than
179. 6:04fasting, but it does it differently.
180. 6:06Exercising in a fasted state does
181. 6:09compound your autophagy. When you fast
182. 6:12and exercise on the same day or even
183. 6:14concurrently, you're not just doubling
184. 6:16up on a signal. You are activating two
185. 6:18separate systems and this is super
186. 6:20important. So, even a moderate like 14,
187. 6:24even 12 hour fast is enough to keep mTOR
188. 6:26suppressed and and AMPK elevated to get
189. 6:29that benefit. And then when you start
190. 6:30exercising, you actually drive that down
191. 6:32even more. I mean, time restricted
192. 6:34eating, fasting in and of itself is
193. 6:36going to lead to some degree of caloric
194. 6:38restriction at least at some point in
195. 6:39time, which the review still identified
196. 6:41as the core driver here. I popped the
197. 6:42link down below for the probiotic that I
198. 6:45personally use. I use this one four to
199. 6:46five times per week. I don't take it
200. 6:48every single day, but I do take it more
201. 6:50frequently if I'm under stress or if I'm
202. 6:52traveling and my gut biome is changing.
203. 6:53It allows me to sort of have homeostasis
204. 6:56so I don't feel all over the place, but
205. 6:57also I've noticed a difference in my fat
206. 6:59burning, how easy it is for my
207. 7:01metabolism to kind of function, at least
208. 7:02how I perceive it functioning, and then
209. 7:04my sleep. I've also noticed a major
210. 7:06difference in my digestion. So, it's the
211. 7:07only probiotic I've ever recommended.
212. 7:09They use a capsule inside of a capsule
213. 7:10technology, which is very interesting
214. 7:12and in my opinion it's why it works so
215. 7:14well. out Seed's synbiotic down below.
216. 7:17Now, I want to talk about the third
217. 7:18pathway, but something to note when you
218. 7:20are fasting is that your electrolytes
219. 7:22can get out of whack. So, I do want to
220. 7:23make a note to make sure that you're
221. 7:25getting some salt water in. Make sure
222. 7:27that you're focusing on electrolyte
223. 7:29balance here because we have also
224. 7:30learned from some of my other videos,
225. 7:32hydration plays a huge role in muscle
226. 7:34soreness and muscle recovery and that is
227. 7:36not just drinking water. That's water
228. 7:38actually getting where it needs to go.
229. 7:40So, what I would recommend is use some
230. 7:42electrolytes and also even a low-dose
231. 7:44creatine with your electrolytes or at
232. 7:46another time. So, creatine and
233. 7:47electrolytes work really well together
234. 7:49to draw water into the actual muscle
235. 7:51cell, keeping you hydrated at a core
236. 7:53level. Glycerol is also a great tool to
237. 7:55use. A small amount, half a tablespoon
238. 7:57or so, can draw water because it's
239. 7:59hydrophilic. It draws water into the
240. 8:01muscle cell out of just the subcutaneous
241. 8:03area into the muscle so you're truly
242. 8:04hydrated at a muscle cell level. A
243. 8:06dehydrated muscle cell becomes insulin
244. 8:08resistant, it becomes disfunctional,
245. 8:10and it doesn't recover, and it's more
246. 8:11susceptible to oxidative stress. So,
247. 8:13hydration is so key, especially if
248. 8:16you're fasting. This third pathway is
249. 8:18really wild. This comes from a compound
250. 8:20I've talked about quite a bit on this
251. 8:21channel, but I'm not here to push a
252. 8:23product with this. I just want to talk
253. 8:24about how it's interesting and how you
254. 8:26can potentially get it from food, too.
255. 8:27Urolithin A. We've seen a lot of brands
256. 8:30with urolithin A. It's a great compound,
257. 8:32but forget that for just a second. Let's
258. 8:33talk about just how it works because it
259. 8:35is a completely different mechanism.
260. 8:37Urolithin A is a postbiotic, so it's
261. 8:39produced by our gut bacteria when they
262. 8:41metabolize polyphenols from different
263. 8:44foods, namely ellagitannins, but mostly
264. 8:47you're going to get it from
265. 8:47pomegranates. So, eating pomegranate
266. 8:49gives you these ellagitannins, but what
267. 8:51makes urolithin A interesting is that it
268. 8:53uses a specific pathway to induce
269. 8:55mitophagy. It uses the PINK1 Parkin
270. 8:58pathway. This is a selective targeting
271. 9:00system, so it identifies which specific
272. 9:02mitochondria are damaged and it tags
273. 9:05them for removal. It gets better at
274. 9:07tagging, so it makes autophagy more
275. 9:09accurate. And there was an RCT in JAMA
276. 9:11that tested 1,000 mg of urolithin A, and
277. 9:13they found that when people took this,
278. 9:15muscle endurance were significant. They
279. 9:17had more contractions before fatigue in
280. 9:20both hand and leg muscles, which use
281. 9:21very different fiber types, very
282. 9:24different kinds of muscle. So, it's what
283. 9:25you would predict if autophagy and
284. 9:27mitophagy is doing its job. You have
285. 9:28healthier mitochondria sustaining work
286. 9:30for longer. And the biomarkers
287. 9:31confirmed. They saw reliable blood
288. 9:33markers that mitochondrial function is
289. 9:35genuinely improving. Okay, they saw CRP,
290. 9:37systemic inflammation trending lower.
291. 9:39So, urolithin A is accessing this other
292. 9:41pathway for autophagy or mitophagy
293. 9:43specifically that you do not necessarily
294. 9:45get from exercise the same way and you
295. 9:47do not get from fasting the same way.
296. 9:49You have three pathways with three
297. 9:50different molecular switches. Exercise
298. 9:53AMPK and ULK. Fasting is BNIP and mTOR
299. 9:56suppression. And urolithin A is PINK1
300. 9:57and Parkin. None of them depend on the
301. 9:59others to work. So, here's how I would
302. 10:01recommend stacking this all together.
303. 10:02And just so you know with the urolithin
304. 10:03A, you can consume pomegranate seeds and
305. 10:06get the urolithin A. And the research is
306. 10:08showing that if you consistently consume
307. 10:10them, you start to develop the bacteria
308. 10:13that will allow you to extract the
309. 10:14urolithin A from them. On average at
310. 10:16first, only about 12% of people have the
311. 10:19microbiome to really get urolithin A out
312. 10:21of pomegranates. Eventually, you'll
313. 10:23start getting up to about 60% of people.
314. 10:25But the longer research shows, the more
315. 10:27that you eat them consistently and like
316. 10:29every day, you develop the bacteria, the
317. 10:31Akkermansia, that helps break down the
318. 10:33pomegranates and extract the urolithin
319. 10:35A. So, you can get it from food. It's
320. 10:37just not as concentrated as a compound.
321. 10:38So, when we're stacking all these things
322. 10:40together, high-intensity short bouts of
323. 10:42resistance training for mechanical
324. 10:44loading. That means like eight to 10 rep
325. 10:46range, trying to do it in a fasted state
326. 10:48with peak mitophagy about 6 hours post
327. 10:50session. So, trying to train earlier in
328. 10:52the day and then remain fasted if you
329. 10:54can. If that's your goal is to maximize
330. 10:56autoph- A 14-16 hour overnight fast,
331. 10:58that's all you need for this. And if
332. 11:00you're supplementing with urolithin A,
333. 11:01take that with your evening meal. That
334. 11:03way you get a sustained effect
335. 11:04throughout your overnight fast. It's
336. 11:05circulating during your sleeping period.
337. 11:07So, all three distinct pathways can work
338. 11:09together. Mitophagy isn't something that
339. 11:11you need to max out through one
340. 11:12approach. You have these different
341. 11:14outlets and these different routes and
342. 11:15that's going to get you the most out of
343. 11:17it in the shortest amount of time. Now,
344. 11:18if you want to get more out of the
345. 11:19fasting pathway specifically, I did a
346. 11:21video on how adding all of oil to a
347. 11:24fasting day can double autophagy while
348. 11:26actually improving insulin resistance in
349. 11:28literally a day. So, I'll link to that
350. 11:29video right here. This video went pretty
351. 11:31viral because it actually works. So,
352. 11:32check that one out and I'll see you
353. 11:33tomorrow.