Introduction: Eat out Your Heart (and Everything Else in Your Body)
- The History of Cellular Recycling
- Yoshinori Ohsumi’s Noble Prize Win and Global Awareness
Chapter 1: Into the Microverse of Your Body!
- What’s Intermittent Fasting and Autophagy?
- How does it work and what’s the science behind it?
Chapter 2: Dig In Before You Dive In
- What makes Autophagy beneficial for us?
- Microautophagy vs Macroautophagy
Chapter 3: So You think You Can Fast?
- Get, Set, Activate – Turning on Autophagy
- Exercise, Ketosis and Fasting – Best way to Activate Autophagy
Chapter 4: Truth or Dire?
- Losing Weight with Autophagy
- Truths and Myths of Autophagy
- Water Fasting - Tips, Rewards and Side Effects
Chapter 5: If it Hurts, it Works (Maybe Not!)
- “The Diet” – What should you eat!
- The Discipline of maintaining Autophagy
Chapter 6: Don’t Jump the Shark
- How long till it starts to work?
- Is it even for me?
Chapter 7: Pulling the Plugs
- When should you stop? Can it be a bit excessive?
- When do you need more Autophagy?
- When should you reel in Autophagy?
- The Common Mistakes
- Understanding your body first.
Sample Content From the Book
What Is Autophagy
At its core, autophagy is the process your cells go through in order to recycle damaged, toxic, or dead material that has accumulated inside your body due to normal biological processes and the day to day stresses of life.
Your body is equipped to capture this leftover material and convert it into energy that your healthy cells can use to continue performing their proper functions, keeping you alive and well.
When the waste is broken down into its basic components, it can also be used to repair damaged cells that may still be useful to your body.
Autophagy is the process by which all of this happens, and more.
Literally, the word autophagy is derived from the Greek words “auto,” meaning self, and “phagy,” meaning to eat or consume.
If the thought of cannibalism makes you squeamish, you might not want to think too hard about the fact that the secret to your health and long life might just be in the hands of tiny, self-eating mechanisms inside your body.
Instead, you can think of it more like internal exfoliation. Rubbing away dead skin cells through gentle exfoliation has long been a favorite practice of many anti-aging experts.
In order for healthy, fresh, and clean skin to shine, you need to remove the dead skin cells as they age. Exfoliation is one way to achieve this.
You may have also seen your body’s natural process of healing from a sunburn. The damaged, burnt skin will separate from your new, healthy skin as it grows underneath, and eventually peel or flake off.
The cells inside your body die and are damaged just as frequently as your outer skin cells. They’re just harder to see and therefore more often ignored.
The dead and damaged cells still need to be removed in order for the new, healthy cells to shine, and autophagy is your body’s natural method of exfoliating and getting rid of the damage.
The best part of this system, however, isn’t just the removal of damaged cells, but the recycling process. Autophagy doesn’t just allow healthy, young cells to excel, but it uses the waste to give them energy and to help heal and defend them when they need it.
Is Long Term Ketosis Safe
The world seems to be split into two groups: those who swear by ketosis for life, and those who are convinced that eating so much fat must be terrible for your health.
The truth lies somewhere in the middle. As with most things, there are healthy fats and unhealthy fats, as well as limits to what is wise.
For many years there was a lot of fear mongering around the subjects of fats and cholesterol, giving rise to an entire industry of fat-free and low-fat products. This was triggered by a rise in illnesses that began when people started to increase the amount of man-made fats they were eating – notably, margarine, which was made out to be a healthy, more convenient version of butter, and shortening, which replaced the more natural lard.
Unfortunately, the type of fats people were eating wasn’t considered. It was simply all labelled as bad.
People mistakenly believed that if you didn’t eat fat, you couldn’t get fat. Of course, over the years since, that theory has been proven false as obesity levels continued to rise.
The belief, however, is hard to shake. Even when people see results and feel great following a high fat diet, they still have a hard time letting go of the fear.
Studies are now available that show that the amount of fat that is eaten has little relationship to weight or heart disease, but rather it’s the type of fat that makes a difference. If you choose fats that are derived from whole foods and natural sources, you’re eating as Mother Nature intended.
There is also an argument that your body prefers to convert carbs to glucose because it’s easier. But just become something happens quicker in your body does not necessarily make it a better process. If you begin eating a high fat, low carb diet, it will adjust and as long as you are getting the right balance of nutrients and calories, there will be no problem converting enough fat into glucose to power all your cells.
If you eat natural, whole foods that fit within a Ketogenic diet, it can be not just safe, but healthy, to maintain long-term.
Be In The Know
When a single biological process is the leading factor behind two separate Nobel Prizes, barely 40 years apart, it’s a pretty good indicator that the research is life changing.
Thanks to Christian de Duve, the existence and basic operations of autophagy were discovered, and Yoshinori Ohsumi built upon this knowledge to identify the functions and mechanisms of the process. Because Ohsumi believed that the process of cell degradation deserved just as much attention as synthesis, we now have a basic understanding of how cells are able to withstand malnourishment, infections, and even some diseases.
Cells have a hard life. In order to keep up with the demand of operating an entire human body every single day, they must not only have a way to heal themselves, but they have to be very efficient at finding and tapping a reliable power source.
Your digestive system uses a variety of acids and enzymes to take what you eat and disassemble it so that it can be absorbed and used by our bodies. Your metabolic system determines how that energy gets put to use - either building, in an anabolic reaction, or in demolishing, which is a catabolic reaction.
Above all, your body appreciates balance, so these systems have to have their communication just right in order to make sure our bodies get what they need.
By keeping the playing field clean and tidy, and all the equipment in good repair, autophagy helps make sure operations run as they should.