Autophagy (and fasting).

[somapop]

You wont starve mate...youve a food store around your belly button called fat...to get the key you go 20+ hrs without food.

If you start eating building foods pre having a dump your stacking your foods...middle aged spread.

Once youve dumped your toxins you can have your tea whenever you want ( it was only set at factory chucking out time for necessity) and then decide how you feel about skidding through the rest of the day/night without eating to repeat the move the following day.

Break-fast is about dropping the toxins from the day before ( forget proteins)....so food that fascilitates that is goer..bananas according to our culture will be binding ..though fully ripe and theyre fine.
Forget all cereals and the bum steer egg bacon breakfasts...building foods are for the afternoon session ( if you must) .

Watermelon and dandelion/burdoch are your friend.

As ever, it's perhaps a case of adjusting for your own personal situations.

I do like a lot of fruit and recently started chucking Kafir down my neck (coz 'supposed' to be good for your gut health) but as I tend to work out every day (lifting weights, running, walking, yoga, pilates) I'm going to hazard a guess I need to fill it with some good protein too.

Before I stated a gym (around 5 years ago) I ran a fair bit - 15ks/half marathons etc and was quite thin (healthy but muscle was starting to diminish and my ass had all but gone).
Great for running but wasn't a look I was keen on.

After an injury (hip Cartledge) I was advised to take up gym work to strengthen my core and never looked back.
Sorting sleep is a priortit now. My eyes sometimes sting with tiredness.
Actually the last couple of nights have been the first time I've dreamt in quite some time, so maybe it's heading in the right direction.

 

[paulsimpson]

Has anyone heard of this?
I've dropped in a link below but I only heard the term over the weekend whilst in a running conversation (fasting was mentioned).

One of those medical expeditions that may boil down to our obsession with finding a panacea for youthful time travel.
Whilst it initially sounds quite positive, there are potential side effects too and is very complex, hence a lot of research in the field.

These are chucked out by fitness lot on the socials without any deep, medical understanding it seems.




Fasting is something else a few swear by but I think I did once over a decade ago. Although I'm fairly conscientious when it comes to health and fitness, I'm not where nearly obsessed or micro calibrating what (and when) I consume food.
I don't drink at all in the week and try and get as much fruit and vegetables down my glug as much as possible.

But I've noticed recently I'm carrying a bit more weight than I'd like and that's from someone who trains almost everyday be it running (although I'm injured and post Covid still haven't got my full running mojo back....and the weight always shifted when in full funning flow), yoga, pilates and lifting.

I have three meals a day but given my job is desk based it's likely I'm eating more than I perhaps need to so planning to skip breakfast for a while (I know many that do), have a later 'brunch' then shift my evening dinner to an earlier time (it's usually 10pm!).
I'll trial it this week and see what my energy is like - I think earlier eating (when possible as I tend to gym in the evenings and not wise to eat a meal beforehand) may help with my awful sleep patterns too.

https://www.medicalnewstoday.com/articles/autophagy#summary

Intermittent fasting has been fantastic for me . Been doing it since 2019. Lost 3 stone over the first 6-7 months and have kept my weight at 10st 10 lbs roughly since( sometimes I'll hit 11st but then I easily recover the fast and get back to optimal weight. . I can eat and drink whatever I want. I fast for 16 hours per day which cleanses the system.
The first night is the hardest but after that it's incredible easy how the body adapts as if it was meant to . I eat a big enough breakfast which depends on when I last ate 16 hours previously and the body tells me when I'm full. I can eat all I want and don't count calories whatsoever.

As long as I fast 16 hours minimum I keep the weight or lose it. I never gain . I notice over time that I lose weight once carbs are minimum. Don't over do bread, sweets, desserts etc
The 16 hour fast is the key. Once you start and you do it for about 6 weeks you'll see amazing results- up to 2 lbs per week lost. That'll encourage you.
Your optimal weight will be arrived at after 6-7 months . But people give up after about 2 weeks because they overeat carbs mainly and don't listen to their body as it makes a switch. When it's full it'll tell you it's full and it'll prevent over eating. Hav8ng said that we all can be gluttons at times. But this intermittent fasting will change your life.
A 16 hour fast in any 24 hour period is recommended for this to be successful for weight regulation/ management .
If you get merry and a full eat by 11pm tonight then you have to go 16 hours until 3 pm next day. Difficult. That isn't a good time to start this new regime .
Start off on Monday say and eat last hearty meal of the day between 3-6 pm and fast fully for 16 hours until 7-10pm when you can eat breakfast ( only water and ordinary tea with a little milk allowed as drinks during the fast. But coffee/any drink:beer whisky wine coca cola etc is allowed outside of fasting period). You can eat what you want as well. You can have 2 or 3 mini meals during the non fasting period as well- eating between meals. Lunch can be 12-3pm. Dinner can be 4-10pm . Just get the 16 hours fast in after that .
. It doesn't matter how many times you eat. Just don't eat for 16 hours in Any 24 hour period and work that out for yourself. Do what is suitable for you. But as I say don't over do the carbs chocolates ,breads etc . Once the16 hour fast is maintained then It'll work for you . if you're willing to go through the 1st 16 hrs which is the hardest and then try it out for 6 weeks you'll reap the rewards which will encourage you to go on for the next months. And your partner in life will know it too ;-)

 

[MadchesterCity]

Intermittent fasting has been fantastic for me . Been doing it since 2019. Lost 3 stone over the first 6-7 months and have kept my weight at 10st 10 lbs roughly since( sometimes I'll hit 11st but then I easily recover the fast and get back to optimal weight. . I can eat and drink whatever I want. I fast for 16 hours per day which cleanses the system.
The first night is the hardest but after that it's incredible easy how the body adapts as if it was meant to . I eat a big enough breakfast which depends on when I last ate 16 hours previously and the body tells me when I'm full. I can eat all I want and don't count calories whatsoever.

As long as I fast 16 hours minimum I keep the weight or lose it. I never gain . I notice over time that I lose weight once carbs are minimum. Don't over do bread, sweets, desserts etc
The 16 hour fast is the key. Once you start and you do it for about 6 weeks you'll see amazing results- up to 2 lbs per week lost. That'll encourage you.
Your optimal weight will be arrived at after 6-7 months . But people give up after about 2 weeks because they overeat carbs mainly and don't listen to their body as it makes a switch. When it's full it'll tell you it's full and it'll prevent over eating. Hav8ng said that we all can be gluttons at times. But this intermittent fasting will change your life.
A 16 hour fast in any 24 hour period is recommended for this to be successful for weight regulation/ management .
If you get merry and a full eat by 11pm tonight then you have to go 16 hours until 3 pm next day. Difficult. That isn't a good time to start this new regime .
Start off on Monday say and eat last hearty meal of the day between 3-6 pm and fast fully for 16 hours until 7-10pm when you can eat breakfast ( only water and ordinary tea with a little milk allowed as drinks during the fast. But coffee/any drink:beer whisky wine coca cola etc is allowed outside of fasting period). You can eat what you want as well. You can have 2 or 3 mini meals during the non fasting period as well- eating between meals. Lunch can be 12-3pm. Dinner can be 4-10pm . Just get the 16 hours fast in after that .
. It doesn't matter how many times you eat. Just don't eat for 16 hours in Any 24 hour period and work that out for yourself. Do what is suitable for you. But as I say don't over do the carbs chocolates ,breads etc . Once the16 hour fast is maintained then It'll work for you . if you're willing to go through the 1st 16 hrs which is the hardest and then try it out for 6 weeks you'll reap the rewards which will encourage you to go on for the next months. And your partner in life will know it too ;-)

Great results, it obviously works for you

 

[Dr Jacoby]

My ADHD coach has me fasting 14:10 but I’d love to be more disciplined and go back to 16:8. It helped to heal my gut (I have Candida/leaky gut) and in doing so alleviated a lot of my “brain fog” back in 2020.

 

[MadchesterCity]

10 days into my first intermittent fasting experience, all in all been very enjoyable and not stressful as I had first feared. Before I started these 10 days I probably hadn’t felt hungry for all of my adult life, certainly that I can remember, I’m enjoying the mild hunger pains and anticipation of the time to prepare, cook and eat food.
Trying my best to eat the rainbow whilst still enjoying the meats and treats I enjoy. A few days I’ve found that I’ve been able to stretch the fasting until 3PM and doing 3/21. My only concern is that I might not be getting enough protein at the right time for the gym recovery. I’ll continue the fasting until end of lent and then reassess. Any of you switching your feasting to morning rather than later in the day and if so any benefits?

 

[j.cbluelongsight]

I don’t know how anyone can function efficiently when they don’t eat breakfast.
I eat breakfast but haven’t had anything else until the evening for decades.
I never eat after 8 pm. Eating a big meal later cannot be good for your system. It leaves me with bad acid reflux.
But that’s all for my comfort, I have no obsession with youth or weight.

Breakfast literally means Break > Fast you have fasted over night it's just what time you choose to break it I have done 12-6 eating window and feel great never eat too late I agree . I have also done 24 hour fasts and I feel euphoric after

 

[j.cbluelongsight]

Wowsers.
Early adopter.
How is your energy levels?
I ask because I'm a about 5 weeks in and although I have enough energy in the morning I'm finding myself really tired atm.
Not sure it this is time of year + awful sleep or lack of iron & protein.
It's coincided with a leg injury meaning I can't run but I've increased my gym routine (there alsmot every day doing something).
Despite all that, I've lost a little weight already (and could do with shifting a little more) and tiredness aside I feel better in the morning.
I'm not easting wayyyy earlier than my usual 10pm + (either 5:30 main meal or 7:30 depending on gym visits).

Not having to worry about breakfast first thing and looking forward to 11am when I can have my first tea/coffee (milked) and fruit kills a bit of the morning too - something to look forward to (honestly).

But this tiredness is getting me down....feels like iron deficiency but that's just a guess. Could be poor sleep or not enough protein. Everything else I do is healthy.

Could be a bad bed/matress too but don't want to change until I move from this flat.

Think you've nailed it you need to take electrolytes I take a powder and stir it my water when I'm fasting or in-between.

 

[somapop]

Think you've nailed it you need to take electrolytes I take a powder and stir it my water when I'm fasting or in-between.

Apols - missed this.

What do you take electrolytes for? The tiredness?
I'm all for looking at tweaks and changes but always a bit wary of taking supplements rather than from a balanced diet.
In saying that, I've used them during longer runs (although I"m not doing those due to injury atm).

A mate made some homemade Kendal Mint Cakes - pretty much the same thing right?

 

[Deleted member 77198]

Intermittent fasting has been fantastic for me . Been doing it since 2019. Lost 3 stone over the first 6-7 months and have kept my weight at 10st 10 lbs roughly since( sometimes I'll hit 11st but then I easily recover the fast and get back to optimal weight. . I can eat and drink whatever I want. I fast for 16 hours per day which cleanses the system.
The first night is the hardest but after that it's incredible easy how the body adapts as if it was meant to . I eat a big enough breakfast which depends on when I last ate 16 hours previously and the body tells me when I'm full. I can eat all I want and don't count calories whatsoever.

As long as I fast 16 hours minimum I keep the weight or lose it. I never gain . I notice over time that I lose weight once carbs are minimum. Don't over do bread, sweets, desserts etc
The 16 hour fast is the key. Once you start and you do it for about 6 weeks you'll see amazing results- up to 2 lbs per week lost. That'll encourage you.
Your optimal weight will be arrived at after 6-7 months . But people give up after about 2 weeks because they overeat carbs mainly and don't listen to their body as it makes a switch. When it's full it'll tell you it's full and it'll prevent over eating. Hav8ng said that we all can be gluttons at times. But this intermittent fasting will change your life.
A 16 hour fast in any 24 hour period is recommended for this to be successful for weight regulation/ management .
If you get merry and a full eat by 11pm tonight then you have to go 16 hours until 3 pm next day. Difficult. That isn't a good time to start this new regime .
Start off on Monday say and eat last hearty meal of the day between 3-6 pm and fast fully for 16 hours until 7-10pm when you can eat breakfast ( only water and ordinary tea with a little milk allowed as drinks during the fast. But coffee/any drink:beer whisky wine coca cola etc is allowed outside of fasting period). You can eat what you want as well. You can have 2 or 3 mini meals during the non fasting period as well- eating between meals. Lunch can be 12-3pm. Dinner can be 4-10pm . Just get the 16 hours fast in after that .
. It doesn't matter how many times you eat. Just don't eat for 16 hours in Any 24 hour period and work that out for yourself. Do what is suitable for you. But as I say don't over do the carbs chocolates ,breads etc . Once the16 hour fast is maintained then It'll work for you . if you're willing to go through the 1st 16 hrs which is the hardest and then try it out for 6 weeks you'll reap the rewards which will encourage you to go on for the next months. And your partner in life will know it too ;-)

I’m not sure you can reach/maintain autophagy if you have tea and milk during the fasting hours.

 

[Dirty Harry]

I’m not sure you can reach/maintain autophagy if you have tea and milk during the fasting hours.

Think he’s specifically talking about IF rather than Autophagy PC ?

The two subjects need splitting on this thread imo, whilst there are undoubted parallels and similarities, Autophagy is very specific, black and white, IF, you get a bit of leeway and isn’t conducive to achieve Autophagy (although still it’s an energy in/energy out process if IF is for weight/fat loss .

 

[somapop]

Think he’s specifically talking about IF rather than Autophagy PC ?

The two subjects need splitting on this thread imo, whilst there are undoubted parallels and similarities, Autophagy is very specific, black and white, IF, you get a bit of leeway and isn’t conducive to achieve Autophagy (although still it’s an energy in/energy out process if IF is for weight/fat loss .

This is where I'm not entirely clear on (and is the science supportive enough yet to encourage the practice etc).

I'm definitely lost a bit of weight since starting IF. This is in conjunction with a step up in my gym routines too.
I'm doing the 8 hour window and I've pretty much stuck to that (11 - 7 or 12 - 8 generally).
I don't even have black coffee first thing (that's another side subject!)

But I"m still fighting fatigue (and I was a little before I started tbf) which I need to get to the bottom off. It's not like I'm eating that much less (literally skipping that small bowl of oats and bran I used to have and just moving the fruit I had for breakfast up to 11/12am).
From what I've read it came take a fair amount of time to adjust.

I've a feeling with the increase in gym time I'm not pushing enough protein in so I've succumbed to whey protein powder this week as a trial.

Eating way earlier in the evening has to be beneficial though (certainly for sleep).

 

[Dirty Harry]

This is where I'm not entirely clear on (and is the science supportive enough yet to encourage the practice etc).

I'm definitely lost a bit of weight since starting IF. This is in conjunction with a step up in my gym routines too.
I'm doing the 8 hour window and I've pretty much stuck to that (11 - 7 or 12 - 8 generally).
I don't even have black coffee first thing (that's another side subject!)

But I"m still fighting fatigue (and I was a little before I started tbf) which I need to get to the bottom off. It's not like I'm eating that much less (literally skipping that small bowl of oats and bran I used to have and just moving the fruit I had for breakfast up to 11/12am).
From what I've read it came take a fair amount of time to adjust.

I've a feeling with the increase in gym time I'm not pushing enough protein in so I've succumbed to whey protein powder this week as a trial.

Eating way earlier in the evening has to be beneficial though (certainly for sleep).

With Autophagy, I think there’s a decent body of evidence and backed by some highly respected people in the field, so I think it’s safe to say there’s plenty of support, whether that changes in 10-20 years time who knows, science is always ‘on the move’ so to speak.

Just remember mate, IF isn’t a magic bullet when it comes to weight/fat loss, it’s just a method to control energy balance, some people get on with it, some don’t, what exactly are your goals anyway ?

 

[Deleted member 77198]

This is where I'm not entirely clear on (and is the science supportive enough yet to encourage the practice etc).

I'm definitely lost a bit of weight since starting IF. This is in conjunction with a step up in my gym routines too.
I'm doing the 8 hour window and I've pretty much stuck to that (11 - 7 or 12 - 8 generally).
I don't even have black coffee first thing (that's another side subject!)

But I"m still fighting fatigue (and I was a little before I started tbf) which I need to get to the bottom off. It's not like I'm eating that much less (literally skipping that small bowl of oats and bran I used to have and just moving the fruit I had for breakfast up to 11/12am).
From what I've read it came take a fair amount of time to adjust.

I've a feeling with the increase in gym time I'm not pushing enough protein in so I've succumbed to whey protein powder this week as a trial.

Eating way earlier in the evening has to be beneficial though (certainly for sleep).

I’ve been in hospital a lot recently with a PE, but something I found from the dozens of blood tests they did on me was that I had an enzyme being produced in higher quantities than ideal because I have a fatty liver and they’ve told me it will be good for me to reduce my visceral fat which can eventually reduce the fat in the liver.

They said that enzyme (I’ll try and remember the name of it if I can) and the fatty liver in general can cause a fatigue and general malaise.

 

[somapop]

With Autophagy, I think there’s a decent body of evidence and backed by some highly respected people in the field, so I think it’s safe to say there’s plenty of support, whether that changes in 10-20 years time who knows, science is always ‘on the move’ so to speak.

Just remember mate, IF isn’t a magic bullet when it comes to weight/fat loss, it’s just a method to control energy balance, some people get on with it, some don’t, what exactly are your goals anyway ?

Yeah, from what I've read (and where the sources behind the research) it all seems positive.
I've shed a few pounds and feel physically lighter/bouncier but still can't shake off this fatigue.

Can't put my finger on it as I'm not really eating any less as mentioned above. Anecdotally it seems it takes a while for this to level out (and I've the added variable of increasing gym work - deadlifting/weights amongst the yoga, pilates and weekend run).

Goals were:

* Shift a few excess pounds (although I train every day and don't over eat and generally eat healthily, I also have a desk job....and visit the office just once a week, so I'm quite stationary).
Cutting out some calories I won't burn can't be a bad thing.

* Eat earlier in the evening. I was eating past 10pm most evenings and this may in turn have affected my sleep (which is another issue)

* Interest in Autophagy and how this may benefit ones health for a variety of reasons (decrease inflammation, cell repair). This last one if the element I'd have to run with in good faith alone at this stage.

 

[somapop]

I’ve been in hospital a lot recently with a PE, but something I found from the dozens of blood tests they did on me was that I had an enzyme being produced in higher quantities than ideal because I have a fatty liver and they’ve told me it will be good for me to reduce my visceral fat which can eventually reduce the fat in the liver.

They said that enzyme (I’ll try and remember the name of it if I can) and the fatty liver in general can cause a fatigue and general malaise.

Sorry to hear that mate and hope you manage to pick up a bit.

I'm far for overweight but still carrying surplus but that's down to minimal now. Could do with carrying on with weight training, yoga and pilates for overall strength which puts me on good stead (yoga and pilates have both been incredibly for my fitness, strength and well being).

But of late (and to reiterate, this started before I began IF/TRE) I've had this fairly intense fatigue this year. But sleep is a big factor. Take last night: work social, just two beers and home my ten (bed at 10:30). I was awake ALL night till my alarm went off.

That 'rest is as good as sleep' is utter carnage of a statement. I'm zoinked today.

 

[Deleted member 77198]

Sorry to hear that mate and hope you manage to pick up a bit.

I'm far for overweight but still carrying surplus but that's down to minimal now. Could do with carrying on with weight training, yoga and pilates for overall strength which puts me on good stead (yoga and pilates have both been incredibly for my fitness, strength and well being).

But of late (and to reiterate, this started before I began IF/TRE) I've had this fairly intense fatigue this year. But sleep is a big factor. Take last night: work social, just two beers and home my ten (bed at 10:30). I was awake ALL night till my alarm went off.

That 'rest is as good as sleep' is utter carnage of a statement. I'm zoinked today.

Thanks mate!

Yeah sleep is massive. An ex of mine said I used to stop breathing in my sleep for ten seconds at a time and then wake myself up with a big gasp for air. I noticed I was knackered a lot despite being the fittest I’ve ever been working in gyms so went to the Doc who I had sleep apnea so could wake up a few dozen times a night without realising and may never even enter a deep sleep some nights or even any nights.

I’m the same, im in fairly decent shape for a 40 year old, but I’m a unit (6’4” and 19stone). I actually got into good shape over lockdowns as I had been over 20stone (as high as 21stone) for a good few years and I did drink a lot for many years so my liver took a beating.

Good thing is the liver can recover if I change my lifestyle and I’m going to try IF to shift this visceral fat and liver fat. Unfortunately, from the PE part of my lung has died and that’s never coming back but the liver is a bit of a magician in that it can replenish itself when looked after and I’ve been quite interested in reading about autophagy since this thread popped up so hopefully it can all aid in sorting my problems out.

 

[somapop]

Thanks mate!

Yeah sleep is massive. An ex of mine said I used to stop breathing in my sleep for ten seconds at a time and then wake myself up with a big gasp for air. I noticed I was knackered a lot despite being the courtesy of ever been working in gyms so went to the Doc who I had sleep apnea so could wake up a few dozen times a night without realising and may never even enter a deep sleep some nights or even any nights.

I’m the same, im in fairly decent shape for a 40 year old, but I’m a unit (6’4” and 19stone). I actually got into good shape over lockdowns as I had been over 20stone (as high as 21stone) for a good few years and I did drink a lot for many years so my liver took a beating.

Good thing is the liver can recover if I change my lifestyle and I’m going to try IF to shift this visceral fat and liver fat. Unfortunately, from the PE part of my lung has died and that’s never coming back but the liver is a bit of a magician in that it can replenish itself when looked after and I’ve been quite interested in reading about autophagy since this thread popped up so hopefully it can all aid in sorting my problems out.

Ahh - hope you see some improvements your health.

I tend to feel way better when I'm carrying less weight. I've fortunately managed to keep it in check over the past few years but following a really awful bout of Covid then almost a year of long Covid (when I could barely climb stairs never mind run) I piled a fair bit on again. Took a good while to get back in shape, but TRE/IF seems to be shifting that surplus stuff quite well.
Having a strong core (through lifting, yoga and pilates) has been incredibly beneficial too. Gives you that youthful vitality (and there was a time I could barely walk without doubled up with back pain and that was a psychological low point for me)

I'm quite good at new routines (think that's the OCD in me working for the good this time).
Let us know how you get on - I'm definitely interested on how other people get on with it.
Keen to know how your energy is on the routine.

 

[Deleted member 77198]

Ahh - hope you see some improvements your health.

I tend to feel way better when I'm carrying less weight. I've fortunately managed to keep it in check over the past few years but following a really awful bout of Covid then almost a year of long Covid (when I could barely climb stairs never mind run) I piled a fair bit on again. Took a good while to get back in shape, but TRE/IF seems to be shifting that surplus stuff quite well.
Having a strong core (through lifting, yoga and pilates) has been incredibly beneficial too. Gives you that youthful vitality (and there was a time I could barely walk without doubled up with back pain and that was a psychological low point for me)

I'm quite good at new routines (think that's the OCD in me working for the good this time).
Let us know how you get on - I'm definitely interested on how other people get on with it.
Keen to know how your energy is on the routine.

Yeah I’ve not done any exercise since the embolism so starting to feel sluggish and clothes are tight. So this is where it begins!

At my mass I can lose weight and a lot of it in a short space of time. But I want to get back to my lockdown level where I lost a few stone and kept it off for a good while.

 

[paulsimpson]

I’m not sure you can reach/maintain autophagy if you have tea and milk during the fasting hours.

Well I'm not trying to reach Autopagy . You will not enter autophagy unless you take only water or black tea over 24 hours+. But that's not necessary for weight loss. The 16 hours intermittent fasting stops the insulin from spiking and allows for weight loss over a long period of months until optimal weight is reached and one doesn't lose or gain any more weight. Provided you stay off excess carbs the optimal weight can be maintained for years.
I took a mini break away last week and didn't do the fast . I gained about 2- 3 lbs but this week am now back to my 16 hour fast/ 8 hours( where I eat a good breakfast and Dinner. Sometimes I'll even squeeze in a third meal/ snack ) and will lose those lbs in the next 2 weeks.

 

[MadchesterCity]

Well I'm not trying to reach Autopagy . You will not enter autophagy unless you take only water or black tea over 24 hours+. But that's not necessary for weight loss. The 16 hours intermittent fasting stops the insulin from spiking and allows for weight loss over a long period of months until optimal weight is reached and one doesn't lose or gain any more weight. Provided you stay off excess carbs the optimal weight can be maintained for years.
I took a mini break away last week and didn't do the fast . I gained about 2- 3 lbs but this week am now back to my 16 hour fast/ 8 hours( where I eat a good breakfast and Dinner. Sometimes I'll even squeeze in a third meal/ snack ) and will lose those lbs in the next 2 weeks.

Have you tried KETO OMAD 23/1 before?