You now know more about autophagy than 99% of the people around you, congratulations for getting this far!
Autophagy is a natural process in the body that is continually happening, the question is just how efficiently. Fasting promotes the strongest level of efficiency in autophagy studied to date. There are other behaviors that also increase the efficiency as well, and when combined with fasting directly or with a close proximity fasting rotation the results can magnify greatly.
The optimal state for the body in order to maximize the efficiency of autophagy is achieved by maintaining low insulin and mTOR exposure for extended amounts of time. Lifestyle efforts that also impact the insulin exposure by either improving insulin sensitivity, or by producing a low insulin response. When these efforts are done before, during or after a fast they will enhance the fasting effect and efficiency of autophagy. The lifestyle efforts can produce a synergistic effect on autophagy directly or as a net result magnifying the metabolic health benefits of each.
The following is a list of the “Metabolic Health Magnifiers” that come from well orchestrated Insulin Friendly Living:
Tune ups for the Parasympathetic Nervous System (Chiropractic Adjustments)
Specific Meal Timing
Time Restricted Eating Windows
Rotational Eating Schedules
Alternate Day Eating Variation
Stress Resilience Practices
Stress Relief Cardio
Full Day Fasts including all 5 phases of the complete fasting cycle
Fasting Rotation Calendars over 6-12 months
Intermittent Fasting combined with Partial Day Mini-Fasts
Insulin Friendly Eating (Keto, Paleo, and whole food Vegetarian)
Self Limiting Supplementation
Each of these Insulin Friendly Living lifestyle modifications have been shown independently to improve insulin sensitivity, result in lower cortisol levels, promote Human Growth Hormone (HGH), and reduce oxidative stress and inflammation.
The result of introducing any of these modifiers also have been shown to decrease hunger and the hormone ghrelin, increase leptin the satiation hormone, promote clearer thinking and memory via increased Brain Derived Neurotrophic Factor, and promote a healthy body composition and aid in body fat loss as well as reduce visceral and organ fat (fatty liver & pancreas).
The cumulative health benefits increase exponentially with each one you utilize in your metabolic health lifestyle efforts. In fact they are so powerful when practiced together that the positive metabolic impact can be detected for hours and in some cases 1 to 2 days after they finish.
Many of you may be thinking there is no way that you could include all of these and plan out multiple fasts at the same time. Yes, it does take coordination and effort to create an optimal plan including all of these magnifiers and your fasting rotation calendar, absolutely.
In my 6-month Advanced Metabolic Health program we do just that. It can be done.
It doesn’t happen by accident, and it isn’t random. I have used a combination of these lifestyle modifications in multiple different programs.
When you learn more you can do more.
We can do better!