Full Transcript Introduction to Autophagy 0:00 Hello, my name is Renee Fitton. 0:02 I am a longevity dietitian and the vice president 0:05 of growth at El Nutra, the makers of prolon. 0:08 I am here to talk today about Authophagy. 0:13 For those of you who are a little from. 0:16 I hope that I'm able to add a little bit more color to this incredible innate 0:21 mechanism that lives within us and is able to do some pretty powerful stuff. 0:26 And for those of you who are not familiar, we are going to start 0:30 at the very beginning and give you a little insight into what this is. 0:35 And this is really timely because there have been some 0:38 incredible advancements in the science and understanding 0:42 of this process that is happening within our bodies. 0:46 You know, in the very recent past. 0:49 So we are going to dig into that. 0:52 And so, without further ado, I'd love to share my screen with you 0:57 all and share a few slides. 1:02 So let's go here. 1:07 Here we have it. 1:08 So let's go ahead and get kicked off. 1:12 Right now your cells are eating themselves. 1:16 That doesn't necessarily sound like a good thing, but let me tell you it is. 1:22 It is one of the most incredible things 1:25 and most important things that your body can do. 1:29 And it's essentially a clean up system. So. 1:34 What we have seen 1:36 over the last several decades is this advancement in our understanding 1:41 of how ourselves clean themselves from the inside out. 1:46 In 1963, Christian de dove coined 1:50 the term autophagy, which we will discuss in a moment. 1:54 But essentially it just means to self eat. 1:59 In the 90s, 2:01 Doctor Yoshinori Shumi identified
How Autophagy Works in Cells 2:05 how our body is able to run 2:08 this incredible clean up process in yeast. 2:12 In 2016, he finally won the Nobel Prize in Physiology and Medicine 2:17 for the. 2:19 This discovery of this gene identification. 2:23 And now, 2:25 just last year, we were able to find 2:29 the measurement of autophagy in humans 2:33 for the very first time through a randomized clinical trial showing 2:37 how diet specifically can impact this in humans. 2:42 And we'll come back to that in a moment. 2:44 So what we're going to talk about today is what autophagy is, 2:50 why it matters how it switched on, how to activate it. 2:54 And we'll dig into that first study that really was able 2:59 to show in humans autophagy through nutrition. 3:04 So what is it. 3:07 I mentioned this a little earlier with the Christian to do definition and 3:13 naming of autophagy, which is to self eat auto 3:17 is self faggy or faggy is to eat. 3:22 And so together it is self eating. 3:25 Now again this is incredibly positive. 3:29 It is a beautiful scientific process 3:32 that allows our cells to take out the trash. 3:35 So this is kind of like honestly a whole 3:39 recycling plant that is happening within your cells. 3:42 And importantly, our whole body is made up of cells. 3:47 There is not a single part of who we are. 3:50 That is not made up of cells. 3:52 And so you can imagine that as we age 3:56 these cells, they kind of start breaking down. 4:00 Some of the components don't work as well as they used to. 4:02 And it's really important that when that starts to happen. 4:06 Not only do we replace it 4:10 with newer and healthier components that aren't broken, 4:13 but also take the parts that are not functioning as well, 4:18 consume them and get rid of them and ideally recycle them. 4:22 And that is exactly what's happening here in a. 4:25 What happens is, is our body in its infinite wisdom goes in 4:28 and it finds the components of our cells that are no longer working 4:32 as well as they should. 4:33 And they give it like a little stamp, a little tag 4:37 that says, this guy's got to be taken out to trash. 4:42 From there they go and collect it. 4:45 They wrap it through something that we call the a tall, fat gazelle. 4:51 So a tough egg is that is the kind of envelope 4:56 or the trash bag, if you will, that we put around 5:00 the components that need to be thrown away. 5:02 Then in that little vessel, 5:06 they transport it to the lysosome. 5:09 That is where we're able to actually start breaking things down. 5:14 So inside the lysosome, we are taking all of the components 5:18 and we're breaking them into subcomponents. 5:21 And then all of those pieces of this 5:24 potentially protein or compound or, 5:28 you know, cellular component that no longer is working. 5:31 That was all made up 5:31 of all these wonderful building blocks that we can go reuse again. 5:36 And so that's what we do. 5:38 We go and we recycle all of those subcomponents 5:42 so we can build up new machinery 5:45 that is working better than it ever did before. 5:49 So that is kind of the whole process of autophagy. 5:52 And as you can see really important so that our cells can be clean
Why Autophagy Matters for Aging 5:57 so that they can function at their optimal capacity. 6:01 Now really quickly I'll mention that there are a bunch of different types 6:05 of autophagy that happen within our body when we talk about autophagy. 6:10 And when you hear a most people are talking about macro autophagy. 6:14 That is when our cells are going 6:16 and they're taking whole chunks that are broken down of the cell. 6:20 And that can be misfolded proteins 6:23 or broken down cellular components or organelles. 6:27 That is macro autophagy. 6:29 And this is like bulk cleanup. 6:31 Then we have another very selective cleanup and known as mitos. 6:36 And this one has gotten a lot of press these days. 6:40 It's really starting to be quite popular because our mitochondria 6:44 are specifically being cleaned. 6:46 When we talk about mitotic and our mitochondria are the energy 6:53 kind of centers of ourselves. 6:55 And so when we can have our mitochondria nice and clean and optimally functioning 7:01 because of that cleanup happening or that might be happening, 7:06 then we are able to again, just be able to power 7:11 all of these wonderful reactions and processes in our cells that then power 7:16 all of the wonderful things that we can do as human beings. So 7:20 then there's the last one and is chaperon mediated. 7:23 That's super targeted. 7:24 It's really very specific components that are being engulfed 7:28 and then broken down in that lysosome. 7:31 So why does this matter? 7:35 Well, it is, you know, I think pretty evident 7:39 that it's nice to have a clean cell 7:41 that's not accumulating a bunch of waste when we've accumulated a bunch of waste. 7:45 The cell itself can no longer function as well. 7:48 And also that waste, it also can create damage elsewhere in the cell. 7:54 So it's not even just kind of taking up space. 7:56 It can also be damaging and in impact 8:00 some of the other cellular components, almost like a virus in that way. 8:05 So in fact, 8:07 in 2023, they updated the hallmarks of aging, which is 8:11 a kind of the areas that scientists recognize 8:14 as some of the biggest factors that cause us to age more rapidly. 8:20 And macro autophagy being disabled. 8:23 So the poor functioning of autophagy 8:27 was one of the new hallmarks of aging. 8:31 And so this is really critical, as you can see in ages 8:34 and healthy aging and ensuring we can optimize our longevity. 8:38 And that's because healthy autophagy is able 8:42 to clean out our dead damage proteins and organelles. 8:46 It keeps our mitochondria those power sources in our cells working well. 8:52 It can help our immune system. 8:54 And it can also keep our inflammation in check. 8:57 And you've probably heard inflammation is not so great. 9:02 It impacts our whole system. 9:04 And it really is very damaging to so many, 9:08 not just our organs, but even, you know, pretty much 9:12 every single component of our cells, including our vascular, our muscle, our 9:18 I mean, you name it, inflammation 9:20 is really having a very dangerous and damaging impact on our bodies. 9:24 So if autophagy can help across all of these places 9:27 is really making an impactful difference to our health. 9:31 So when that damage accumulates, where do we see 9:35 challenges again, as given our cells are really across our whole body.
What Turns Autophagy On and Off 9:39 We see it all over the place, but it can impact our brain and increase 9:44 risk of neurodegenerative disease, things like Alzheimer's, etc.. 9:49 Metabolism so linked to insulin resistance and fatty liver, which are 9:54 of course leading causes of type two diabetes, 9:57 we see damage to the immune system which can be associated 10:01 with autoimmune conditions or chronic inflammation and then cancer. 10:06 Of course, our cellular damage and cellular 10:10 malfunctioning is the root cause of cancer. 10:13 And therefore or in fact, the definition maybe of cancer is a better way to put it. 10:18 And so, as you can imagine, poor Lee 10:21 functioning autophagy can lead to all of these things. 10:24 So these are certainly not a diagnosis or a guarantee. 10:28 But it is what we are seeing as associated 10:32 from the research that we've been seeing come out to date. 10:37 Now is a rhythm and not a 10:41 switch that you can just turn on and off. 10:46 But it is really interesting 10:49 to see how our body is able to kind of increase 10:55 or decrease or kind of lean in or lean out of it. 10:59 And really what we see is it's kind of a balance. 11:03 You're not really 11:04 you're ether focusing on the cleanup, which is that a being turned on 11:10 or you're focusing on building which is off and nutrients in. 11:15 So that's really what your body is balancing between 11:20 when we are fed, when we are eating nutrients, 11:24 our body is using those nutrients to build and grow. 11:28 And when we do not have very many nutrients 11:31 present, our body is going to shift into repair, 11:34 clean up, rejuvenation, and a is going to increase. 11:38 So you are really juggling between those two back and forth. 11:44 And importantly, we do need both of these right. 11:47 So we can't just be in a all of the time and always focusing on cleanup. 11:53 We eventually have nothing left to clean, and our body would start 11:56 breaking down things that it doesn't need to. 11:59 But we can't always be in building phase because then the trash will accumulate. 12:04 So really critical that we kind of live in both phases and cycle between the two. 12:10 So it is worth noting that especially in midlife, 12:14 and this is both for men and for women, I should say, 12:17 even though this slide really does call out women's health in midlife 12:21 and through aging in general, our body will 12:27 increase in its cumulation of waste. 12:31 Autophagy also declines in its efficiency and its effectiveness as we age. 12:37 And so that is really kind of 12:40 like a double whammy that's happening around that midlife time, 12:44 because our bodies aren't functioning 12:47 as well as they should and could. 12:50 There's rising insulin resistance. 12:52 There's metabolic shifts, there's increase in weight. 12:55 There's low grade inflammation. 12:57 This is just the beginning of the list. 12:59 As we age, these things become more difficult to resolve. 13:02 And we also see that a toffee 13:06 isn't as easily turned on. 13:09 And it is oftentimes not working as well as we age. 13:14 So that combination is certainly something that we have to push back against. 13:19 The good news is, is that we do have some great solutions 13:23 to really kind of pull the throttle on autophagy 13:26 even as we age, which then again supports the gradual decline. 13:31 And as we see with age in the function of our bodies and ourselves. 13:36 So how is a G turned on? 13:40 Well, your cells are always listening. 13:43 They are always looking to see. 13:45 Are we at a place where nutrients are low enough? 13:49 Where we have not enough food, that we should stop focusing on this building 13:53 phase and start focusing on that cleanup phase? 13:58 They are looking 13:59 for actually very specific nutrients 14:03 in specific amounts for the alarm bells to be raised. 14:06 And so when we are eating, we will see an increase in insulin. 14:11 We'll see an increase in amino acids. 14:12 We'll see an increase in sugar blood sugar glucose. 14:16 Right. 14:16 Well and that will increase something called IGF one as well. 14:21 So all of those signals, all of those going up when we eat food 14:26 we'll turn on something called enter. 14:29 Mature is something that we call a nutrient sensing pathway. 14:33 But I like to think of it as the alarm bell as this, the sounder 14:38 of the alarms saying, hey guys, there's food here and we should grow. 14:42 And so when M Tor turns on and it sounds the alarm, autophagy turns off. 14:50 Now the opposite is true. 14:51 When we are in the fasting signal phase when insulin is down, amino 14:55 acids are down, IgG4 one is down, blood 14:59 sugar is down, and ketones go up. 15:02 And all of those things kind of happening simultaneously will 15:06 turn off mTOR and turn on Ampk. 15:09 And that combination will turn a toffee G on. 15:15 So this is, again, kind of that balancing act 15:18 that is happening in the body that is happening 15:20 based off of opposing things that could happen in the body. 15:23 But depending on whether or not there is the nutrients 15:28 that are activating these pathways or not.
Fasting, Ketosis, and Timing 15:33 So here's a quick myth check. 15:36 With the way that we described it, we were explaining 15:40 and seeing that autophagy really turns on when our nutrient sensing pathways, or 15:45 the alarm bells that sense nutrients are not being turned, are not being flagged, 15:50 the alarms are not going off, there is no food present. 15:53 So the real question then becomes, okay, 15:56 so when does that alarm sound? 15:59 How long do nutrients have to be gone for the alarm bells to sound? 16:06 And what we do know is that 16:09 ketosis generally starts to turn on. 16:12 Or I should say when our body has run out of sugar, 16:16 it switches to ketosis, meaning 16:19 it will start using fat for fuel, fat for energy. 16:24 And when it does 16:25 that, it creates something called ketones and our body can use those for energy. 16:29 Now that process usually starts around the 12 hour mark and starts 16:33 gradually increasing. 16:35 And you know, given that though, that's kind of one of those hallmarks 16:39 for the repair phase, what we a lot of people 16:42 make the assumption that a toffee G is going to start around that same time. 16:47 But what we are really seeing is that it seems to take a little bit 16:51 longer than that. 16:51 And generally we see that 16:55 autophagy is activated closer to the three day mark. 16:58 And so while intermittent fasting and fasting for, 17:03 you know, 12 to 16 hours can have some benefits, 17:06 especially for that ketosis and that fat burning 17:09 that is likely being activated at least in some amount around that time, 17:15 we don't really see that statistically 17:18 significant boost in a toffee 17:23 until around the 72 hour mark. 17:25 So that's pretty interesting. 17:28 Now, that being said there, I do throw in a couple of caveats here, 17:31 which is a lot of the research out there around 17:34 autophagy, especially in humans, are coming from animal and cell studies. 17:39 And it's it can be tricky to measure autophagy in living cells. 17:44 And so until recently, there's just not really been 17:48 a lot of trials on a G in humans. 17:52 But note that says until recently. 17:56 So based off of the strength of the human evidence, how is it turned on? 18:01 Well, we know without a doubt that periodic fasting, meaning 18:07 fasting for a certain amount of time, of typically three days or more, 18:12 or fasting mimicking which we'll talk about in a moment, 18:16 is able to achieve some 18:19 very statistically significant autophagy. 18:23 And this has now been shown in humans. 18:25 So importantly, yes, fasting for three plus days, 18:30 certainly with water only. 18:33 But don't worry, I'm going to share a solution 18:36 that doesn't require only water or water, only fasting. 18:40 There is other answers here where we can add in food, 18:44 and your body will still believe 18:46 that you're in a fasted state and still turn on a while you eat. 18:50 And so that's really the magic of the fasting mimicking protocol. 18:54 Now, there is also some research that suggests that very strenuous exercise 18:58 can for a period, a short period of time, increase autophagy. 19:03 The research around time restricting eating is much smaller, 19:06 as we showed, where there hasn't 19:08 really been any research in a topic in humans with time restricted eating. 19:12 And so it's hard to say that you would actually activate autophagy 19:16 with any certainty, or certainly any notable or statistically significant level 19:20 without extending that fast for several days. 19:23 And then, of course, sleep and circadian rhythms can. 19:27 Your body does a lot of really wonderful repair as you sleep. 19:31 But this is kind of 19:32 what I would call baseline autophagy or just kind of baseline cleanup crew. 19:36 What we really want when we're doing this deep cleanup 19:41 this spring cleaning is notable increases in a G. 19:45 Not just like bare bones baseline. 19:47 We need to give our body time to really increase and activate
Fasting-Mimicking Diet and Human Trial 19:50 and turn on autophagy periodically, right. 19:53 So that our body can do that deep spring cleaning. 19:56 So there are also some interesting compounds that have been studied 20:00 around that increase or kind of pulling of the throttle of a your life. 20:05 And a has probably the most researched date. 20:08 It is. 20:09 You know, it's interesting there are some human trials 20:12 that have shown some improvement in some markers of autophagy, 20:16 but it's still very, very early and hard to say the extent to which 20:20 something like that could support autophagy as sperm is another one. 20:25 Even less research. 20:27 And then coffee, green tea. 20:28 Or is there very, very, very minimal research there. 20:32 But all interesting in terms of 20:36 supporting autophagy increase. 20:38 But at the end of the day, none of these are going to replace 20:43 or beat out what you're eating. 20:47 And that especially when we're doing these fasting, mimicking and fasting 20:52 protocols of three plus days, that's where we move the needle. 20:56 That's where we see the true, 21:00 you know, the true benefits of what 21:02 our body has been able to achieve through evolution. Now, 21:07 I mentioned I was going to come back to the fasting mimicking diet, 21:10 which we know is the most well researched way to really pull the throttle on atop 21:16 the fasting mimicking diet is a five day 21:19 plant based food and nutrition program where you are getting breakfast, 21:25 lunch, dinner, snacks every day for five days, 21:28 but your body will believe that it is in a fasted water only state, 21:32 and for that reason, turn on which will go into the study in a moment. 21:36 But it's really incredible. 21:38 Is backed by about 25 years of research that started at USC 21:43 with Doctor Walter Longo, and it has really 21:48 taken this science to the next level in really understanding the pathways 21:53 that are within our body to turn on or off autophagy and to turn on 22:00 or off that fed versus fasted state so that it goes into this fasted state. 22:05 It's figured out the pathways, it's figured out what turns on 22:08 and off the pathways, which nutrients in which amount, 22:11 and then kind of worked our way backwards into the very specific nutrients, 22:17 foods, ingredients that would need to come together 22:21 to produce the results that we're looking for. 22:24 So the combination then becomes lower protein. 22:27 That's actually one of the biggest ways to kick yourself out of the fast 22:30 is to eat high protein, because our body uses 22:33 that as a very notable and obvious growth signal. 22:37 And remember, we want to live in the repair mode. 22:39 So we want low protein, low sugar, high fiber, 22:45 high plant based fats and high micronutrients. 22:50 And that's really just for the nourishment component, the added ease 22:54 and safety of the protocol. Now, 22:57 I've been 22:58 talking about and hinting to the most recent human clinical trial 23:02 that was done measuring autophagic flux in humans through diet. 23:07 So we'll talk a little bit about what the heck 23:09 that mouthful of words means in just a second. 23:11 But just to look at the study design, what the researchers did was 23:15 they asked some healthy adults to either do the prolonged five day 23:20 fasting mimicking kit or follow a control just regular diet. 23:25 So one or the other, 23:28 they did this out of Cedars-Sinai Medical Center 23:31 and the UT Health in San Antonio, in partnership 23:35 with doctor and L Neutra. 23:38 And they measured all of these incredible metrics that give us a sense 23:44 of improvements in health, but also measures of G at baseline. 23:50 So before they started the five day nutrition or the control 23:55 diet on day four, on day six, and then on day eight, 24:01 and what they were 24:02 measuring specifically when they were looking at autophagy is 24:06 they were looking for those kind of trash 24:10 bags, right, that we were talking about before the autophagosome. 24:13 Right. 24:14 And so we were when we see them 24:17 going through the cells, they're typically just like kind of like chugging along. 24:20 And if it is happening faster, we're going to see more of them 24:24 kind of going through. 24:25 And so think about this as like cars on the highway, those 24:31 are going down the highway. 24:33 And they're kind of like chugging along. 24:35 And then what we do and we're trying to measure 24:38 the flux, how quickly it's happening. 24:41 We actually block the highway with something called chloroquine. 24:45 When that is given, it blocks the highway. 24:49 And all of those cars or those autophagosome are piling up, 24:54 and then we're able to count them all. 24:58 And so that is how we assess 25:01 how quickly autophagy is going through and how quickly 25:06 we are seeing the process of a in the cell. 25:10 I hope that that analogy makes sense. 25:13 I know it's it can be a little bit confusing, but 25:16 it is the most incredible way 25:19 to measure autophagy as we have it today. 25:23 And we can do so in humans. 25:24 And with this, in this study, where we compared the prolonged five day 25:29 fasting mimicking protocol to a control diet, so regular eating, 25:33 we were able to see that the fasting mimicking protocol decreased body weight, 25:38 improved fasting glucose, improved insulin, 25:41 improved our insulin resistance and increased 25:44 ketones, meaning that the individuals were in fact in a fasted state. 25:48 Now they. 25:50 So we were able to see that by the end of the that sixth day, 25:55 the body had shifted to from fed to repair. 25:59 And that means that we expected autophagy to be turned on. 26:04 And that's exactly what we saw. 26:06 If you look at that red line 26:07 that is prolongs impact on autophagy, the autophagic flux 26:14 was dramatically higher on that V3, which is on that day six. 26:18 You can see notably statistically significantly higher upon completion. 26:24 And then we also even see that upon 26:28 completion of the trials, even when individuals were 26:32 completing their fast and had resumed regular eating, 26:36 we still saw a marginal increase in a G at that point.
Research Results and Health Benefits 26:41 So there was about a two times better improvement, or a 26:46 two times better rate of autophagic flux happening 26:49 at that day six mark. Now, 26:53 what we can also see is that nutrition 26:56 in general can improve autophagy in humans. 27:00 And so that's exactly what this study has shown. 27:04 It's showing that fasting and fasting mimicking 27:07 dramatically notably increases autophagy in humans. 27:12 And also which nutrition can really turn it off. 27:16 Right. 27:17 So that higher protein, higher sugar can turn it off. 27:20 Now let me just qualify, because sometimes when I say high 27:24 protein is bad for a G, people start getting a little concerned 27:28 because we keep hearing that 27:29 it's important to consume enough protein to support our muscles 27:33 and our health and our immunity and all these other wonderful things. 27:35 And that is absolutely true. 27:36 It is important to consume adequate protein. 27:39 But when we are in these periodic 27:43 longer fasts, we want to be lower in protein. 27:47 We are only doing this for about five days, maybe 3 to 4 times a year. 27:52 That's it. 27:52 So it should be not done all of the time, but periodically 27:57 just so that we can get that clean up. 28:01 So it is important to note that yes, this was a pilot study. 28:05 It's a smaller study. 28:06 It's only using one five day cycle. 28:08 So it wasn't done a multiple times. 28:10 We took all of that and did a shorter follow up. 28:15 So the trial was done after the eighth day instead of, 28:19 you know, seeing what happens, maybe on day 30 or at the end of a year. 28:23 What have you, the peripheral blood cells that were used to pull the markers 28:28 to measure the autophagy were blood cells and not the rest of our body cells. 28:33 So that's something to be mindful of. 28:35 You know, different levels of autophagy 28:37 could have been happening in different areas. 28:39 Perhaps fasting actually 28:40 would have had an even bigger impact in other cells, or it could have had less. 28:44 So what we were looking at here was the blood cells. 28:47 So that's the easiest one for us to be able to pull and measure from. 28:50 But it is worth noting and it is a strong first signal but not the last. 28:56 And there are many more studies coming our way. 28:59 We are certain this one was run in partnership with El Neutra, 29:03 so it is worth noting that all of this, you know, means 29:07 that there is so much more to come in the research, and I'm certainly very much 29:11 looking forward to seeing that. 29:13 There is a lot of other research on fasting mimicking protocols. 29:17 And this is really important because there are not just 1 or 2 more, 29:21 which I'm going to call out a couple here, but there are now over 45 29:26 clinical trials that have been published showing the benefits 29:30 of fasting, mimicking oftentimes 29:33 really coming from the benefits of a. 29:37 Certainly not the only reason why these benefits are being seen, 29:41 but many of those benefits are coming from that activation of a G. 29:47 So we were able to see that in 2017, in a human trial with 100 adult, 29:53 that there was the fasting mimicking diet was able to improve weight management, 29:58 improved body composition. 29:59 So muscle was protected even though weight was lost. 30:02 Improvements in blood pressure. 30:04 Improvements in a lot of the markers that are associated with aging. 30:08 In fact, when we look at a study that was published in 2024. 30:12 We also see a reversal in biological age of two and a half years. 30:17 So an improvement in your biological age by two and a half years 30:21 with just three cycles. 30:22 So that's once a month, five days for three months in a row. 30:26 And then you see a two and a half year younger age on your biological score. 30:31 That's pretty impressive. 30:33 Now taken together, we can really see that this is just really, again, 30:39 still just scratching the surface when we look at the body of evidence 30:43 that is now available. 30:44 If the 47 plus trials that are now available around passing mimicking, 30:49 we really start seeing that picture that it all ties in together 30:53 and that with the addition of just oftentimes 15 to 20 days a year, 30:59 we can see some really outstanding benefits to that deep cellular cleanup 31:04 that will kind of waterfall down to other benefits for our health.
Who Should Be Cautious and Final Takeaways 31:09 So fasting mimicking I mean, honestly, we generally I oftentimes will say it's 31:14 all for almost everybody, whether you're a healthy individual or not. 31:18 You can find some benefits here. 31:21 Healthy individuals might use this to optimize to prevent. 31:25 And those who may have higher blood pressure 31:28 cholesterol, triglycerides, blood sugar, prediabetes. 31:32 I mean, there are incredible ways that fasting mimicking can 31:36 and has been leveraged to support in seeing improvements there. 31:41 Now, it's really important that you do talk to your clinician first. 31:45 Of course, especially individuals who are pregnant or breastfeeding, 31:49 have a history of disordered eating, have type one diabetes, or take 31:52 glucose lowering medications, are underweight or frail, so very low 31:56 muscle density or bone density and then 32:00 manage a serious medical condition or take prescription medication. 32:03 All of those things 32:04 should be absolutely discussed and cleared with your physician before 32:07 proceeding with any sort of fasting, mimicking, or even fasting protocol. 32:11 And it you know, it's worth noting that, yes, fasting is an incredible tool. 32:17 It is not. 32:18 It doesn't need to be this test of willpower. 32:21 It can be this enabler of our health and our longevity. 32:26 And it can be so much easier when we add in nutrition, 32:30 and we add in meals throughout the day that are going to make it 32:34 supported and safer and all around healthier in achieving those goals of a. 32:41 So really 32:42 quick roundup here at is your built in renewal system. 32:46 It declines with age. 32:48 It responds to signals you control. 32:50 So what you eat, when you eat, 32:52 how you move and how you sleep, all of those things can impact autophagy, 32:56 the biggest one in the most important and best studied 33:00 is going to be when and what you eat. 33:04 So ideally, getting in these longer fasts of 3 33:08 to 5 days and even more, preferably with food through fasting, mimicking. 33:12 And this has now, for the very first time, been shown in a randomized 33:16 clinical trial in humans through diet using the fasting mimicking protocols. 33:21 So we are so grateful that you joined us to 33:26 listen a little bit more about autophagy. 33:27 I hope that you learned something new. 33:30 And if you have any questions, please don't hesitate 33:33 to reach out to me directly on any sort of social platforms. 33:37 LinkedIn, Instagram. 33:38 I'm on a ball, and if you are interested in learning 33:43 more about longevity science with Prolon, 33:46 please join me on the Almost Forever podcast, 33:48 which I co-host with another longevity dietitian, Melanie Murphy. 33:51 Every other week, anywhere you listen on YouTube, it's a vodka. 33:55 And on Apple's Spotify and all the wonderful places. 33:58 So I hope to see you there. 34:00 And thank you again for listening to us today.
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