How to renew your body: Fasting and autophagy

 In 2016, the Nobel Assembly at Karolinska Institutet granted the Nobel Prize in Physiology or Medicine to Yoshinori Ohsumi for his revelations of instruments for autophagy. 

However, what is autophagy? The word gets from the Greek auto (self) and phagein (to eat). So the word in a real sense intends to eat oneself. Basically, this is the body's system of disposing of all the separated, old cell hardware (organelles, proteins and cell films) when there's not, at this point enough energy to support it. It is a controlled, methodical cycle to debase and reuse cell parts. 

junker_sot_up-300x200There is a comparative, better referred to handle called apoptosis otherwise called customized cell demise. Cells, after a specific number of division, are customized to kick the bucket. While this may sound sort of ghastly from the start, understand that this cycle is basic in keeping up great wellbeing. For instance, assume you own a vehicle. You love this vehicle. You have extraordinary recollections in it. You love to ride it. 

Be that as it may, following a couple of years, it begins to gaze sort of beat upward. After a couple of additional, it's not looking so incredible. The vehicle is costing you a huge number of dollars consistently to keep up. It's separating constantly. Is it better to keep it around when it's only a hunk of garbage? Clearly not. So you dispose of it and purchase a sweet new vehicle. 

Something very similar occurs in the body. Cells become old and lousy. It is better that they be modified to pass on when their valuable life is finished. It sounds truly unfeeling, yet such is reality. That is the cycle of apoptosis, where cells are pre-bound to pass on after a specific measure of time. It resembles renting a vehicle. After a specific measure of time, you dispose of the vehicle, if it's actually working. At that point you get another vehicle. You don't need to stress over it separating at the absolute worst time. 

Autophagy – supplanting old pieces of the cell 

A similar cycle additionally occurs at a sub-cell level. You don't really have to supplant the whole vehicle. Now and again, you simply need to supplant the battery, toss out the bygone one and get another one. This likewise occurs in the cells. Rather than murdering off the whole cell (apoptosis), you just need to supplant some phone parts. That is the cycle of autophagy, where sub-cell organelles are devastated and new ones are remade to supplant it. Old cell layers, organelles and other cell trash can be eliminated. This is finished by sending it to the lysosome which is a particular organelle containing compounds to debase proteins. 

zh10080957560005-1Autophagy was first depicted in 1962 when analysts noticed an expansion in the quantity of lysosomes (the piece of the cell that demolishes stuff) in rodent liver cells in the wake of injecting glucagon. The Nobel prize winning researcher Christian de Duve begat the term autophagy. Harmed sub cell parts and unused proteins become set apart for annihilation and afterward shipped off the lysosomes to complete the work. 

One of the vital controllers of autophagy is the kinase called mammalian objective of rapamycin (mTOR). At the point when mTOR is initiated, it smothers autophagy, and when torpid, it advances it. 

What enacts autophagy? 

Supplement hardship is the critical activator of autophagy. Recollect that glucagon is somewhat the contrary hormone to insulin. It resembles the game we played as children – 'inverse day'. In the event that insulin goes up, glucagon goes down. On the off chance that insulin goes down, glucagon goes up. As we eat, insulin goes up and glucagon goes down. At the point when we don't eat (quick) insulin goes down and glucagon goes up. This expansion in glucagon invigorates the cycle of autophagy. Indeed, fasting (raises glucagon) gives the best known lift to autophagy. 

Fasting is really unquestionably more valuable than simply invigorating autophagy. It does two beneficial things. By animating autophagy, we are getting out the entirety of our old, lousy proteins and cell parts. Simultaneously, fasting likewise invigorates development hormone, which advises our body to begin delivering some new great parts for the body. We are truly giving our bodies the total redesign. 

You need to dispose of the old stuff before you can place in new stuff. Consider remodeling your kitchen. On the off chance that you have old 1970s style lime green cupboards lounging around, you need to garbage them prior to placing in some new ones. So the cycle of annihilation (evacuation) is similarly as significant as the cycle of creation. In the event that you basically attempted to place in new cupboards without taking out the old ones, it wouldn't look so hot. So fasting may somehow or another opposite the maturing cycle, by disposing of old cell garbage and supplanting it with new parts. 

An exceptionally controlled cycle 

Autophagy is an exceptionally directed cycle. On the off chance that it goes crazy, wild, this would be negative, so it should be painstakingly controlled. In mammalian cells, complete consumption of amino acids is a solid sign for autophagy, however the job of individual amino acids is more factor. In any case, the plasma amino corrosive levels shift just a bit. Amino corrosive signs and development factor/insulin signals are thought to combine on the mTOR pathway – now and then called the expert controller of supplement flagging. 

In this way, during autophagy, old cell segments are stalled into the segment amino acids (the structure square of proteins). What befalls these amino acids? In the beginning phases of starvation, amino corrosive levels begin to increment. It is imagined that these amino acids got from autophagy are conveyed to the liver for gluconeogenesis. They can likewise be separated into glucose through the carboxyl corrosive (TCA) cycle. The third likely destiny of amino acids is to be consolidated into new proteins. 

The results of collecting old awful proteins everywhere can be found in two primary conditions – Alzheimer's Disease (AD) and malignant growth. Alzheimer's Disease includes the gathering of irregular protein – either amyloid beta or Tau protein which gums up the cerebrum framework. Despite the fact that we don't yet have clinical preliminary proof for this, it would bode well that a cycle like autophagy that can get out old protein could forestall the improvement of AD. 

What turns off autophagy? Eating. Glucose, insulin (or diminished glucagon) and proteins all mood killer this self-cleaning measure. Also, it doesn't take a lot. Indeed, even a modest quantity of amino corrosive (leucine) could stop autophagy cold. So this cycle of autophagy is exceptional to fasting – something not found in basic caloric limitation or abstaining from excessive food intake. 

There is an equilibrium here, obviously. You become ill from an excess of autophagy just as excessively little. Which gets us back to the normal pattern of life – banquet and quick. Not steady slimming down. This considers cell development during eating, and cell purifying during fasting – balance. Life is about equilibrium.

Can the science of autophagy boost your health?

 A mostly secret logical cycle is being hailed as the better approach to get thinner, look more youthful and delay life. 

Autophagy is a characteristic recovery measure that happens at a cell level in the body, decreasing the probability of getting a few illnesses just as dragging out life expectancy. 

In 2016, Japanese researcher Yoshinori Ohsumi won the Nobel Prize for his disclosures into the components of autophagy. These have prompted a superior comprehension of illnesses, for example, Parkinson's and dementia. 

From that point forward, drug organizations and scholastics have hustled to discover drugs that will animate the cycle, and diet and wellbeing specialists are getting on board with the fleeting trend asserting that the cycle can be initiated normally by fasting, extreme focus practice and confining starches. 

So what do researchers say? 

"Unquestionably the proof from tests in mice propose that would be the situation," said Dr David Rubinsztein, teacher of atomic neurogenetics at the University of Cambridge and UK Dementia Research Institute. 

"There are considers where they have turned on the cycle utilizing hereditary devices or medications or fasting, and in those cases the creatures watch out for live more and be fit as a fiddle." 

In any case, he said it was not at this point clear how that meant people. 

"For instance, in mice, you see the impacts of fasting on the cerebrum in 24 hours, and in certain territories of their body, similar to the liver, considerably more rapidly. However despite the fact that we realize fasting is advantageous, we don't have the foggiest idea yet precisely how long people would have to quick to see the advantages," said Dr Rubinsztein. 

All things considered, fasting animates autophagy, he stated, and its advantages had additionally been demonstrated by different examinations. 

Presentational dim line 

What is autophagy? 

The word autophagy comes from the Greek for "self" and "phagein", which signifies "to eat" 

It is the cycle by which cells debase and reuse their parts 

It gives fuel to energy and building blocks for cell recharging 

After disease, autophagy can decimate microorganisms and infections 

Cells use autophagy to dispose of harmed proteins and organelles, to check the negative impacts of maturing on the body. 

Presentational dark line 

Autophagy was first found during the 1960s, yet its essential significance was just perceived after Yoshinori Ohsumi's examination during the 1990s. 

"What we've found is that it secures against sicknesses like Parkinson's, Huntington's and sure types of dementia," said Dr Rubinsztein. 

"It additionally is by all accounts useful with regards to contamination control, just as securing against over the top irritation." 

New way of life books are stating the cycle can be "turned on" by changes to our eating routine and way of life, for example, fasting - effectively well known with a considerable lot of the individuals who follow the 5:2 or Fast Diet. 

Bulk 

One new book, Glow 15 by Naomi Whittel - a so called "wellbeing wayfarer" - sets out a 15-day program that incorporates 16-hour diets three times each week, lessening protein on certain days, eating starches later in the day and times of extreme focus work out. 

In essential trial of the program on volunteers at Jacksonville University in Florida, she says she found various advantages. 

"A few people shed pounds, up to 7lbs in 15 days. Others saw a decrease in almost negligible differences, changes in their pulse and upgrades in fit bulk," she says. 

Dr Rubinsztein says none of these way of life proposals will do you any damage. 

"Also, in the event that you have an awful way of life, on the off chance that you're continually eating a lot garbage, at that point you wouldn't have the occasion to turn this on," he says 

Nerve cells 

Plainly, fasting to abundance is anything but a smart thought and anybody hoping to roll out significant improvements to their eating regimen or way of life should check with their GP first. 

Dr Rubinsztein is hopeful about the future advantages of autophagy for treating infection. 

His research facility found that proteins structure in clusters in the nerve cells of individuals with illnesses like Alzheimer's and Parkinson's. 

"We found that on the off chance that you switch on autophagy you eliminate these proteins quickly and ensure against neurodegenerative infections like Huntington's and types of dementia." 

He trusts that one day there may be medications accessible to support autophagy. Others unmistakably trust so as well. 

It was as of late announced that another beginning up in America, Casma Therapeutics, gotten $58.5m to investigate new medications to support autophagy.

52 years old looks like 38 years old! He recovered his age-adverse body by "fasting"

When I was in my thirties, I broke away from the life of an office worker and started a membership-based nail salon business. At the time, my goal was to become a public company, so I sacrificed sleep time and worked day and night.

But not long after I turned 40, my health started to light up, and there were problems all over my body.

After a detailed examination, the name of the disease was "tuberculosis".

Because of the possibility of contagion to others, I was immediately admitted to the isolation ward, betting on my career and forced to quit midway. I couldn't accept this blow, and repeatedly blamed myself for ruining my body during the hospitalization.

Fortunately, I recovered quickly and was discharged safely after three months. At this time, my mentality began to become positive, and I didn't want to waste this opportunity in vain, thinking "Can I apply this lesson to something?" Therefore, I am determined to establish a system that allows people to live healthy and young lives.

In the next 11 years, I read many books on beauty and health, such as beauty clinics, gyms, hair care centers, anti-aging medicine, etc., as long as they are beneficial to age or health, I would like to try them. In pursuit of youth and health, the amount I invested easily exceeded 100 million yen.

After accumulating various experiences, one thing convinced me. That is, youth and health are not obtained by money. It is a kind of "human ability" that can be created by oneself. In order to gain abilities, continuous effort is naturally indispensable. Anyone can definitely develop it after training.

It secretes rejuvenating hormones when fasting

Since two years ago, I started to practice the "eight hours slimming method" in order to maintain my body shape. The basic rule is to control the time of eating within eight hours during the day, nothing more. As long as it is within eight hours, you can basically rest assured to eat your favorite food. My personality is not good at calculating calories or nutrients while eating, so I don’t have to be taboo on the food I love. This is a very suitable method for weight loss.

Some people may wonder "Why can I still lose weight by eating the food I like?"

The reason is that the frequency of eating is actually reduced, and it can be sustained without excessive patience. However, what I pay more attention to is that this weight-loss method fits the body's biological clock. Please see the picture on the left. Nutritionally, a day is divided into three internal time zones. If you practice the eight-hour slimming method, you will naturally conform to this law of life. If you eat breakfast at 8 in the morning, you have to eat dinner before 4 in the afternoon, but this is too far from reality. There should be many people who eat their first meal after noon, and have dinner at around nine o'clock in the evening, so they can eat at a time when they should be "eating".

In this way, the body can use the stored nutrients during the time of "absorption" to fully metabolize. And in the time of "excretion and metabolism", the metabolic enzymes are active, which is beneficial to excrete excess old waste materials. The eight-hour slimming method can normalize the body's functions and maximize the original functions.

The remaining 16 hours should be hydrated. I often make black tea or drink fermented plant foods (powdered) in hot water. While practicing this slimming method, in order to maintain a sense of fullness, having "favorite tea" is a powerful helper.

Some people will give up this slimming method because they are afraid of fasting. But I think we should look at the feeling of fasting from a more positive perspective. Because it is said that when people are in a certain degree of hunger, their thoughts are clearer, especially their concentration and memory will improve.

Dr. Nan Yun Jize published in his book ""Fasting" Makes People Healthy" "published by SunMark" "The Chinese version of the book is titled "The Miracle of One Meal A Day: The Secret of a Famous Japanese Doctor Who is 57 and Younger than 30. It is true It is mentioned in "It's Not That Difficult" that the human body secretes a hormone called "Ghrelin" when on an empty stomach. The function of ghrelin is to produce appetite in the hypothalamus of the brain, and at the same time have an effect on the pituitary gland to promote the secretion of growth hormone.

The alias of this growth hormone is also called "rejuvenation hormone", which means it has an age-inverse effect. If you know that you can return to youth by maintaining an empty stomach, I believe it will not be so prohibitive.

MORNING 4:00~12:00

This time in the morning is not good for digestion and suitable for excretion. So you can eat some fruit, drink warm water, or drink the lettuce fruit into juice. Pay more attention to promoting detoxification.

DAY TIME 12:00~20:00

This period is suitable for digestion. It is recommended to set these 8 hours as the "meal time" and eat lunch and dinner at this time. When eating meat, pay attention to chewing slowly. If you want to eat starchy food, take advantage of noon.

NIGHT 20:00~4:00

At this time, the body's ability to absorb nutrients is at an advantage. Eating at this time is prone to indigestion, causing stomach congestion. The internal organs are also in a state of fatigue and their metabolism deteriorates. If you must eat at this time anyway, try to avoid starchy foods.

Four modes that fasting office workers can easily get started

 Today I will talk about the three types of fasting for office workers. In theory, office workers are the most difficult group to fast. Mainly because they usually don’t have time to prepare lunches, the rest time is fixed, and there may not be suitable food nearby the company. of. Because this article is for novices, I will try to keep it simple.

I personally divide fasting into 168, one meal a day, and 52 fasting. However, people who usually fast will also be combined with a reduced sugar diet or a ketogenic diet. The reason is simple. The benefit of tracking fasting by the New England Journal of Medicine NEJM is based on the human body’s ketone concentration index, so many fasting people will follow Time to implement a reduced sugar diet.

For novice workers, I think it’s better to focus on fasting at 168, and then gradually evolve to one meal a day. The so-called 168 fasting refers to not eating for 16 hours out of 24 hours a day. The food for a day is mainly controlled at lunch and dinner within 8 hours. Some people have been accustomed to skipping breakfast since they were young, and they are essentially performing a 168 fast without knowing it.

The first stage, super novice period (getting started 168 fasting):

And if you are accustomed to eating breakfast, and worry that you will be hungry if you don’t eat breakfast, and you can’t concentrate at work, you can drink bulletproof coffee, because drinking bulletproof coffee can make people less hungry, and usually can Maintain the autophagy effect during fasting. It has become the first choice for many people to start fasting.

At this stage, for office workers who were used to breakfast, their three meals may become bulletproof coffee for breakfast, lunch and dinner as before, but they will finish eating within eight hours.

The second stage, the transition period (168 fasting with hands-on food control):

I'm used to using bulletproof coffee for breakfast. If you finish eating lunch and dinner within eight hours, basically you have executed a 168 fast now. If you want to go further, I would recommend starting to control your food. Under the premise that the eating time is the same, Reduce the refined carbohydrate of lunch and dinner and increase the intake of other nutrients. If you eat right at this time, you will find yourself less and less afraid of hunger. But be aware that you may make a mistake at this time. In addition to eating less refined carbohydrates, you must also increase your intake of other nutrients. At this stage, as long as you eat the right content, you should basically not feel hungry.

At this stage, people who are familiar with 168 fasting, its three meals may become bulletproof coffee for breakfast, no refined carbohydrate for lunch and dinner, but other protein or fat will be added, and it will be eaten within eight hours. Some people It may be found that the food and beverage expenses have increased by 1.5 times or even twice during this period, which is normal. It’s not that it’s too expensive to eat, but the things we ate in the past were too bad. After all, refined carbohydrates and high blood sugar are the guarantee of satiety, excitement and low cost. Most restaurants are good at providing such food to most people. In the later stage, when breakfast is not hungry, you can also drink black coffee instead of bulletproof.

The third stage, advanced stage (one meal a day)

If the second stage is executed well, about three weeks, usually the body will become very afraid of being hungry. At this time, it can evolve into the original bulletproof coffee for breakfast. Instead, drink it at lunch time. Drink only black coffee for breakfast and eat only for one day. One meal for dinner. At the beginning, you can eat some nuts in the afternoon. It will become one meal a day or 204 fast. As long as you control your food well, you can basically cut into one meal a day without pain.

At this stage, people who are familiar with 168 plus food control, its three meals may become, breakfast black coffee, lunch bulletproof coffee, dinner does not eat refined carbohydrates, but will supplement other protein or fat, and eat full, to the later stage When you are not hungry for lunch, you can also skip BTS.

The fourth stage, the bursting period (52 fasting)

If the third stage is done well and there is a progress goal and you want to try the May 2 fast, it will become two days a week, and the calorie intake is controlled within 500 calories. I personally recommend a cup of bulletproof coffee for lunch. , A cup of bulletproof cocoa for dinner, or a cup of bulletproof coffee for lunch and three eggs for dinner.

If you fast for more than 52 hours and want to challenge 48 hours, I will not introduce it. You should know how to eat.

Summary of fasting for office workers:

Don't be confused by a bunch of numbers, fasting has only one important point. Keep the eating window as short as possible.

From three meals a day to two meals a day (168 fasting)

From two meals a day to 1.5 meals a day (204 fasting)

From two meals a day to one meal a day (231 fasting)

From one meal a day to one meal two days (52 fasting)

And if you are hungry during the transition period, bulletproof coffee will be a good helper to help overdoing, but you must remember a few key points. Fasting and control are completely different from dieting. Fasting only limits the eating time window and does not limit calories. Usually, during the whole process, as long as you start to control your food, it is best to have a full meal at every meal. After control and fasting, you will usually feel full for more time than hungry a day.

How to increase autophagy without fasting

There are some methods that can increase autophagy without enduring fasting, or adding these methods with intermittent fasting can promote autophagy even more.

1. Aerobic exercise

Cardiopulmonary exercise is one of the methods that have been proven to increase autophagy. A study published in the journal Autophagy found that surrounding tissues such as the liver, muscles, heart, and even the brain will induce autophagy during aerobic exercise. In simple terms, this is an adaptation to a stressor.

It can be said that when you are doing aerobic exercise (low-intensity exercise), this low-intensity exercise only needs enough extra energy to provide the body with the need to increase efficiency; in order to increase efficiency, it abandons those we don’t The part of discarded cells needed.

If the exercise intensity is increased, the body will enter a high-pressure mode, and the effect of autophagy begins to weaken. Therefore, maintaining proper exercise intensity can improve the body's autophagy ability, the main reasons are:

(1) Depletion of Acetyl Coenzyme A. When you run out of fuel (glucose), the body starts autophagy; when you run out of protein, fat, and carbohydrates, the body starts to increase autophagy (because there is no food available).

(2) Reduce mTOR. mTOR is the activation signal of autophagy, and it releases the signal of autophagy when lifting weight, gaining muscle, or even gaining fat. Their relationship is very similar to the relationship between insulin and blood sugar. When autophagy is high, mTOR will be low, and when mTOR is high, autophagy capacity will be low, and the two constantly maintain a balance.

When you are doing some relaxing exercises, the mTOR is low, and the autophagy ability is increased; when you are doing high-intensity exercise, the mTOR is increased and the autophagy ability is reduced. Because the body is only trying to repair and build, rather than digest all the energy reserves.

(3) Improve AMPK. AMPK is an energy sensor in the body. When you run out of fuel, this sensor will turn on the switch to start absorbing energy from body fat and the entire body, including absorbing old cells. This is autophagy and this is also cardiopulmonary exercise. Such a powerful place.

2. High-intensity intermittent exercise

This seems to contradict the previous theory? Actually otherwise, the key is intermittent. You may not get very good results at the beginning, but as long as you persist, you will slowly feel its benefits.

When doing high-intensity interval training, the body enters a low-oxygen environment, and intense exercise makes oxygen preferentially used by cardiopulmonary activities, which makes cells unable to get oxygen and die, which is called apoptosis. Apoptosis is a good thing, it is also necessary for the human body.

At the beginning of high-intensity aerobic exercise, some cells will die, but when your body becomes accustomed to high-intensity exercise, the cells will begin to adapt and begin to replace apoptosis through autophagy.

A paper published in the journal "PLOS ONE" studied interval training and medium-intensity continuous training (a bit high-intensity but not high-intensity interval). Compared with the control group, the researchers found that interval training and continuous training Autophagy increased regularly in the moderate-intensity training group, which was better than the control group.

It can be seen that high-intensity interval training triggers more autophagy after five weeks. Although high-intensity interval training does not help autophagy in the short term, it will help autophagy as long as it persists.

3. Green tea

Green tea may be one of the most helpful foods for promoting autophagy. A paper in the journal "PLOS ONE" found that the polyphenols and catechins in green tea (such as EGCG) help to promote autophagy. It can promote the formation of autophagosomes in the liver. In addition, green tea also Can trigger some AMPL.

4. Coffee

General coffee and decaffeinated coffee can promote autophagy, also because it contains polyphenols. The polyphenols in coffee seem to stimulate autophagy by stopping mTOR. Remember the relationship between mTOR and autophagy?

1~4 hours after drinking coffee, the polyphenols in coffee will inhibit mTOR. In addition, the caffeine in coffee can also promote autophagy through AMPK. Coffee has a double effect. If you like coffee, drink some, especially during fasting, because drinking coffee during fasting will enhance fasting autophagy. effect.

5.Ginger

You can add a little ginger to the water when fasting. The active ingredient of ginger, 6-singerenol, has been studied in the cancer field. It can inhibit the downstream pathways of AKT (protein kinase) and mTOR. Ginger can induce autophagy by inhibiting mTOR, so that you can enter autophagy faster. Bring a little ginger in the morning, add a little ginger to the ketogenic diet, and add a little ginger to the water during fasting to get better results.

6. Ketogenic diet

When our body is in a state of ketosis, it will trigger the body's autophagy response.

Netizens’ experience of indirect fasting

The following is the experience of netizens, for your reference.

I have been doing "intermittent fasting" for the past two months. This latest fasting method not only cures diabetes thoroughly, but is also good for cancer and other diseases because it helps you eliminate harmful sugars in your body. Weight and fat help you lose weight. Obesity directly causes many diseases, and the body is naturally healthy. Also, when you are older, your brain is not clear. After eliminating excess sugar and fat, your brain will become clear and your memory will be significantly improved.

I have lost 20 pounds in two months, my waist circumference has been reduced from 32 to 28 inches, my belly has completely disappeared, and my spirits are better than before. Now I travel 10 miles every day, which is totally inappropriate.

At the beginning, you can do 12/12 fast. This method is very simple: let you not eat at all for 12 hours a day, for example, if you eat dinner at 6 o'clock in the evening, then do not eat at all, and will not eat breakfast until 6 o'clock tomorrow morning. This is the beginning.

After that, you can start 18/6: eat only two meals a day, finish eating within 6 hours, and skip food at all for the remaining 18 hours. I now have 5 days a week to do 18/6: the first morning/noon every day Lunch is at noon, dinner is at 6 o'clock, and there is no food at all for the next 18 hours, not even snacks.

In addition, I fast for 23 hours on two days a week, that is, I only eat one meal a day. Allowing the body to use most of the sugar and fat stored in the body is very good for health.

This is the latest and most popular method of healthy eating. The purpose is to prevent the body from producing too much insulin, allowing the body to consume stored sugars and fats to achieve weight loss and completely cure diabetes. After fasting for more than ten hours, the cells of the body start autophagy. The cells will eat bad cells in the body by themselves, thereby renewing the cells of the body, which is very good for the body. You can do some research on the Internet. The 2016 Nobel Prize in Medicine was awarded to a Japanese doctor who studies this aspect.

Fasting should also be added to a low-carbohydrate and high-fat diet. This diet has many research reports showing that it is the best method.

During the fast, I can drink coffee, tea and water, so I just drink a cup of coffee in the morning, with organic butter in the coffee. Chinese food at 12 o’clock and dinner at 6 pm. I eat mainly meat (beef, pork, Chicken) and fish (sardines, salmon), also eat a few eggs and avocado (Avocado) and vegetables, use a lot of olive oil, high-fat foods that were not daring to eat before can be eaten, including organic butter, bacon, Cheese, but don’t eat cereals (rice, noodles, bread, etc.) high-carbohydrate foods at all. My diet is called Ketodiet (ketogenic), and intermittent fasting will make you lose weight in a short time And began to cure diabetes and other patients.

His website

How does autophagy treat cancer

The human body is composed of countless cells. These cells divide, metabolize, grow, or repair damage. These phenomena are all controlled by certain genes. When these genes are damaged, the abnormal proteins they produce will drive cells to proliferate and differentiate abnormally. They accumulate in the body to form "tumors." Tumors are divided into benign and malignant. Among them, malignant tumors are called cancers. Cancer cells can even destroy surrounding tissues and metastasize.

Autophagy is an important system that maintains a constant protein in the cell, which can eliminate abnormal proteins, thereby inhibiting the occurrence of tumors. However, studies have found that when cancer cells are formed, many growing and replicating cancer cells will initiate autophagy to resist the pressure of the surrounding environment, such as hypoxia, starvation or treatment with anti-cancer drugs. Recent studies have shown that during the process of cancer cells metastasis to other tissues, the highly activated autophagy can help cancer cells adapt to the environment of blood or other tissues. The detailed mechanism and the reasons for these phenomena have yet to be clarified.

Cancer treatment for autophagy has always been the goal of scientists' efforts. If it can enhance or inhibit autophagy, it may be helpful to fight cancer. Quinine, currently used clinically to treat malaria, is an inhibitor of autophagy. Combining quinine with commonly used chemotherapy and target drugs to inhibit the autophagy ability of cancer cells appears to be quite effective initially.

Autophagy causes myocardial damage

There are many causes of cardiovascular disease. At present, it is known that cardiac hypertrophy, heart failure, myocardial ischemia reperfusion, arteriosclerosis, etc. are related to autophagy. Under normal circumstances, heart cells can use autophagy to break down damaged organelles and obtain energy through this. It also avoids the damage of reactive oxygen species due to damage to mitochondria, eliminates old proteins, and maintains the heart The stability of the intracellular environment. However, because autophagy plays a dual role at the same time, if the autophagy is performed excessively, it will cause the cells to die and evolve into pathological cardiac hypertrophy, which will cause angina, dyspnea, water belly and other symptoms.

Studies have pointed out that cardiac hypertrophy caused by autophagy can also lead to heart failure, which is more serious with age. The high fatality rate in cardiovascular diseases includes acute myocardial infarction. Early blood vessel reperfusion after infarction is the most important treatment method, but ischemia reperfusion injury can easily lead to heart failure and arrhythmia. Studies have confirmed that this phenomenon is closely related to the autophagy of cardiomyocytes. Autophagy has a protective effect during the ischemic phase, but during the reperfusion phase, autophagy can cause myocardial damage.

Lack of autophagy can easily cause neurodegenerative diseases

The brain and spinal cord are composed of neuronal cells. These neuronal cells have a special structure that can quickly and accurately send messages to other cells through electrochemical signals to control various biological functions, such as regulating autonomy and non-autonomy Movement, processing of external information, coordination of various tissues and organs, and decision making, etc. Generally speaking, neuronal cells have poor regenerative ability. Once they are damaged and die, they will cause irreversible loss of nerve function, which will lead to neurodegenerative diseases, such as Alzheimer’s disease, Parkinson’s disease, Huntington’s dance Disease and so on.

Exploring the relationship between autophagy and neurodegenerative diseases is based on experiments in mice. Researchers have found that when neuronal cells lack autophagy, mice will have defects in motor function, such as abnormal limb clasping, reflexes, and Reduction of coordinated movement, etc.

In addition, in these nerve cells lacking autophagy, there are many proteins that cannot be eliminated, which can poison the nerve cells and even lead to death, such as the above-mentioned amyloid beta in Alzheimer’s disease and Parkinson’s disease. The alpha-synuclein protein in the disease and the polyglutamate-containing protein in Huntington’s disease. These toxic proteins cannot be removed smoothly, which may be due to a problem with the autophagy regulation mechanism in the nerve cells of the patient.

Autophagy protects against pathogen invasion

 Autophagy is activated under different pressures or stimuli. For cells, infection is also a stimulus. Virus and bacterial infection are important causes of human disease or death. Many studies have confirmed that autophagy can be used as a defense mechanism for bacteria and viruses to protect host cells. Autophagy can eliminate the bacteria that exist in the cell. The pathogens in the cell are like Mycobacterium tuberculosis. After being swallowed by macrophages, they can survive and replicate in the host cell by inhibiting the maturation of the phagosome. At this time, the role of autophagy is to overcome the inhibition of mycobacteria on the maturation of phagosomes, making mycobacteria unable to survive in host cells, and reducing the chance of tuberculosis.

In addition, it was also found that autophagy can eliminate group A streptococci that escaped to the cytoplasm after being phagocytosed, and can identify damaged Salmonella inclusion bodies, and then wrap the typhoid bacillus and eliminate it. Although autophagy can help host cells eliminate bacteria, it is currently known that some bacteria in cells can survive and replicate without being eliminated by autophagy, such as Shigella flexneri and Listeria.

Autophagy also uses different modes of action to play a role in fighting viruses. When fighting the virus, the cell will produce the first type interferon to inhibit the replication of the virus. Scientists have discovered for the first time that when the vesicular stomatitis virus infects the cell, the autophagosome can help the cell identify the virus particle, and then induce the first type of antiviral interference Inhibit the virus. In addition, autophagy will also express viral proteins in infected cells to the cell surface, allowing patrolling immune cells to discover and then clear the infected cells to reduce the chance of other cells being infected.

Of course, just like fighting against bacteria in cells, autophagosomes can also encapsulate viruses in them, and then use enzymes in lysosomes to eliminate virus proteins or genetic molecules to inhibit virus replication, such as against herpes viruses. On the other hand, some viruses use autophagy to promote their growth and replication in cells, such as dengue fever virus, herpes zoster virus, human papilloma virus, hepatitis B virus, influenza virus, etc. It can be seen that autophagy plays different roles in the growth and replication of different pathogens.

Autophagy induces immune antibody production

The autophagy pathway or the unique function of autophagy proteins can regulate the operation of the immune system of organisms,

 but the relationship between them is complicated. 

Autophagy can induce the production of antibodies through the interaction with immune signal molecules, 

help the release of cytokines, activate lymphocytes and immune cells, 

increase inflammation and other immune functions, 

and can also resist the invasion of foreign pathogens or perform tissue repair, etc. . 

Autophagy can also negatively regulate the activation of immune cells to prevent excessive immune response from causing the body to become unable to load or cause diseases.

On the other hand, the signals released by immune cells can also induce or inhibit the occurrence of autophagy, 

thereby helping other cells to eliminate old organelle proteins or eliminate pathogens. 

On the whole, autophagy and immune and inflammatory reactions can be regulated and influenced each other. Therefore, 

if one of them has problems, it may lead to diseases, such as inflammatory bowel disease Crohn’s disease, asthma, autoimmune disease Lupus erythematosus, ulcerative enteritis, etc.

Will bulletproof coffee block the autophagy effect of fasting?

In fact, quite a few people use bulletproof coffee for fasting. At this time, it is easy to ask whether bulletproof coffee will block fasting (the autophagy effect of stopping fasting).

The answer is not necessarily, but generally speaking, under the normal formula, the effect is not big.

If you drink a large cup of bulletproof coffee, more than 300~400 calories, yes, this will stop the body's autophagy effect, but if you are a tablespoon of cream, MCT oil or coconut oil, the effect is not big. Theoretically, it will not affect, but everyone’s situation is different, and there will still be the following variables.

1. Total calories: After taking a certain level of calories, the body will stop autophagy.

2. Health status: Young people are not the same as old people. When young, the body is prone to autophagy.

3. Exercise can drive the autophagy effect: the premise is that if it can recover, otherwise it will only accumulate cortisol.

4. Duration of fasting: The longer the fasting time, the better the effect.

5. Insulin: When the body secretes insulin, it starts to block the autophagy effect

Summary: If you are in a normal state and drink a cup of bulletproof coffee with a normal formula, the impact should not be significant. You can test it yourself. How to confirm whether the autophagy effect is working?

"See if the skin gets better"

P.S. In addition, vitamin D has a very good effect on autophagy, so please spend more time in the sun (fat sun exposure will produce vitamin D)

The experience of exhaustive fasting

 The following is the experience of netizens for your reference.

I have been doing "intermittent fasting" in the past two months. This latest fasting method not only cures diabetes thoroughly, but is also good for cancer and other diseases because it helps you eliminate harmful sugars in your body. Weight and fat help you lose weight. Obesity directly causes many diseases, and the body is naturally healthy. Also, when you are older, your brain is not clear. After eliminating excess sugar and fat, your brain will become clear and your memory will be significantly improved.

I have lost 20 pounds in two months, my waist circumference has been reduced from 32 to 28 inches, my belly has completely disappeared, and my spirits are better than before. Now I travel 10 miles every day, which is totally inappropriate.

At the beginning, you can do 12/12 fast. This method is very simple: let you not eat at all for 12 hours a day. For example, you have dinner at 6 o'clock in the evening, and then don't eat at all. You will not eat breakfast until 6 o'clock tomorrow morning. This is the beginning.

After that, you can start 18/6: eat only two meals a day, finish eating within 6 hours, and skip food at all for the remaining 18 hours. I now have 5 days a week to do 18/6: the first morning/noon every day Lunch is at noon, dinner is at 6 o'clock, and there is no food at all for the next 18 hours, not even snacks.

In addition, I fast for 23 hours on two days a week, that is, I only eat one meal a day. Allowing the body to use most of the sugar and fat stored in the body is very good for health.

This is the latest and most popular method of healthy eating. The purpose is to prevent the body from producing too much insulin, allowing the body to consume stored sugars and fats to achieve weight loss and completely cure diabetes. After fasting for more than ten hours, the cells of the body begin to autophagy. The cells will eat the bad cells in the body by themselves, thereby renewing the cells of the body, which is very good for the body. You can do some research on the Internet. , The 2016 Nobel Prize in Medicine was awarded to a Japanese doctor who studies this aspect.

Fasting should also be added to a low-carbohydrate and high-fat diet. This diet has many research reports showing that it is the best method.

During the fast, I can drink coffee, tea and water, so I just drink a cup of coffee in the morning, with organic butter in the coffee. Chinese food at 12 o’clock and dinner at 6 pm. I eat mainly meat (beef, pork, Chicken) and fish (sardines, salmon), also eat a few eggs and avocado (Avocado) and vegetables, use a lot of olive oil, high-fat foods that were not daring to eat before can be eaten, including organic butter, bacon , Cheese, but don’t eat cereals (rice, noodles, bread, etc.) high-carbohydrate foods at all. My diet is called Ketodiet (ketogenic), and intermittent fasting will make you lose weight in a short time And began to cure diabetes and other patients.

5:2 Light fasting purification metabolism method

For healthy people, the popular 5:2 light fasting purification metabolism method (normal diet for 5 days in a week and calorie intake for 2 days) prolongs the period of hypoglycemia to a certain extent, which means that Extends the time of high cell autophagy rate, clears more senescent proteins, and delays cell senescence.

5:2 Light fasting purification metabolism method:

5:2 The light fasting purification metabolism method is an important method for autophagy to clean up aging proteins in the body and keep the cells young and vigorous.

With the increase of age, the autophagy ability of cells gradually declines. The higher the free amino acid and insulin levels after a meal, the lower the autophagy ability. The 5:2 light fasting purification metabolism method reduces postprandial free amino acid concentration and insulin levels through light fasting, which has a positive effect on improving autophagy and delaying aging.

The 5:2 light fasting purification metabolism method can achieve miraculous weight loss. Each fasting day can reduce half a kilogram, and easily lose 10 kilograms in 3 months without rebound. Within a few weeks of light fasting, body weight, body fat, waist circumference decreased significantly, and muscle mass increased.

5:2 Light fasting purification metabolism method through light fasting can reduce the risk of diabetes, heart disease, cancer, "three highs" and other metabolic syndromes

5:2 The light fasting purification metabolism method can not only make you thin, but also make you happy and healthy!

5:2 The light fasting purification metabolism method allows us to return to natural diet, develop a good lifestyle, and completely change our lives

Nature: Autophagy and Stem Cell Fate

 Journal Title: Nature Date: 2016-01-08

DOI: 10.1038 / nature16187 Author: Pompeu Fabra University

Researchers from the University of Pompeu Fabra in Spain published an article in this issue of Nature and pointed out that autophagy is the key to maintaining the stemness of muscle satellite cells.

Autophagy is a process by which cells transport damaged, denatured or senescent proteins and organelles to lysosomes for digestion and degradation. It is very conservative in evolution (from yeast to humans).

The regeneration capacity of skeletal muscle depends on long-lived muscle stem cells (called satellite cells). These cells are generally in a resting state, activated when the tissue is damaged, generating muscle fibers or performing self-renewal. The resting state is a simple way to maintain the skeletal muscle stem cell population.

The regenerative function of muscle stem cells gradually declines in the aging process, and this decline reaches its peak in the final stage of life. Because of this, the elderly are prone to suffer from sarcopenia, which is an age-related loss of skeletal muscle mass and function.

Researchers conducted in-depth studies on physiologically aging mice. Studies have shown that muscle stem cells preserve their strength by maintaining organelles and protein homeostasis, which is an important quality control mechanism. Muscle stem cells in the resting state continue to undergo basic autophagy, which will weaken during the aging process. .

Studies have shown that aging skeletal muscle cannot maintain the resting state of stem cells. As we age, the number of muscle stem cells gradually decreases and their function declines. In senile muscle attenuation syndrome, satellite cells change from a resting state to an aging state.

In physiologically aging satellite cells or autophagy-deficient young cells, the failure of autophagy will lead to the loss of protein homeostasis, mitochondrial dysfunction and increased oxidative stress, and the accumulation of corresponding toxic wastes will eventually make the satellite cells enter a state of aging. Further studies have shown that rebuilding autophagy in old satellite cells can reverse aging and restore its regenerative function.

This study tells us that autophagy is a decisive regulator of stem cell fate. People can develop new therapies on this basis to promote muscle regeneration in muscle attenuation signs.

Why does exercise make people healthy and live longer? Mitophagy

Moderate to vigorous exercise can cause mitochondrial oxidative stress. 

The mitochondrial stress induced by aerobic exercise promotes the process of mitochondrial autophagy, 

that is, the muscles process damaged or dysfunctional mitochondria to maintain muscle health.

Autophagy, as the name implies, is "eat yourself." 

Autophagy is an evolutionarily conserved important process of turnover of intracellular substances in eukaryotes. In autophagy, 

some damaged proteins or organelles are encapsulated by autophagic vesicles, 

and then sent to lysosomes for degradation and recycling, thereby fulfilling the metabolic needs of the cell itself and the renewal of certain organelles. 

"Aerobic exercise can remove damaged mitochondria in skeletal muscle"

If you exercise regularly, you will continue to remove damaged mitochondria. Have healthy muscles with better mitochondrial quality.

The clearing effect of autophagy in apoptosis

 After apoptosis occurs, apoptotic cells must be cleared quickly, and the clearance defects of apoptotic cells can lead to inflammation and autoimmune diseases. Apoptotic cells are first engulfed by phagocytes and form phagosomes. The phagosomes undergo a gradual maturation process, and finally fuse with lysosomes and are degraded. Autophagy is another important biological process in cells, which can degrade damaged organelles and misfolded proteins in cells to maintain the homeostasis of cells and the body.

The study took Caenorhabditis elegans as the research object, and found that in the embryonic development stage of C. elegans, the absence of almost any autophagy protein will cause defects in the clearance of apoptotic cells, and specifically affect the receptors of certain substrate degradation Or the lack of bridge protein will not affect the clearance of apoptotic cells. Further research showed that the process of apoptotic cell recognition and endocytosis was not affected, but the maturation process of phagosomes was delayed.

The production and maintenance of Ptdlns(3)P play an important role in the formation and maturation of phagosomes. Ptdlns(3)P in nematodes is mainly produced by PIKI-1 and VPS-34 kinases. Genetic analysis showed that in the process of clearing apoptotic cells, autophagy protein played a role in parallel with PIKI-1, and played a role in the same path as VPS-34. Through sequential imaging analysis, we found that the loss of PIKI-1 will affect the initial production of Ptdlns(3)P, while the loss of autophagy protein or VPS-34 will affect the maintenance of Ptdlns(3)P. Moreover, in the double mutant of piki-1 and autophagy gene, the appearance of Ptdlns(3)P was more significantly affected. Since VPS-34 participates in both the maturation of phagosomes and autophagy, we speculate that the defects of autophagy may cause the disorder of VPS-34 function, thereby affecting its role in the maturation of phagosomes.

Cancer cells use autophagy to feed their hunger to extend cell life

Maintains the function of cell organelles, prevents the accumulation of toxic wastes in the cell, and maintains the metabolic state; autophagy can also regulate tumor survival environment by promoting angiogenesis, supplying nutrients and regulating inflammation.

Tumor cells use the autophagy mechanism to provide a way for them to overcome nutritional constraints and promote tumor growth.

Therefore, in most cases, autophagy promotes the occurrence, proliferation and malignancy of tumor cells. The mechanism includes that autophagy inhibits the induction of p53 tumor suppressor protein and maintains mitochondrial metabolism. Generally speaking, inhibiting the autophagy of tumor cells is a favorable strategy for anti-cancer therapy.

But a further problem and concern is that autophagy may inhibit oxidative stress, inflammation, p62 accumulation and genome instability, and may also increase gene mutations in cancer cells, making cancer worse. In addition, because autophagy is an important function for normal tissues, the main limitation is how to selectively inhibit the autophagy of tumor cells and avoid harm to normal tissues. Regarding the mechanism of autophagy, it is still unclear which effective and beneficial calibration components and mechanisms can be selected to treat tumor cells or which subgroups of cancer patients are effective.

Autophagy is one of the basic cellular biological pathways of body immunity

It can directly degrade invading microorganisms, and also regulate other core immune functions of multicellular organisms. include

(1) The autophagy effect of white blood cells captures the autophagy degradation of infectious microorganisms. The mechanism is the antimicrobial effect of SLR pattern recognition receptor (PRR), which captures macromolecular targets such as toxin protein aggregates, by relying on ATG factors Eliminate invading microbes in cells.

(2) The antimicrobial autophagy of mammalian cells is well integrated with other innate and adaptive immune regulatory systems, and its role is regulated by cytokines and receptors that regulate innate and adaptive immunity, such as NADPH oxidase and reactive oxygen species ( ROS) in Salmonella phagocytosis, it will activate both autophagy and ROS sterilization mechanisms.

(3) On the other hand, autophagy controls the inflammatory response by regulating the transmission of innate immune messages, mainly by removing the inducers of endogenous inflammatories and affecting the secretion of cellular mediators, such as reducing RLR and interferon (IFN). ), inhibit the activation of type I interleukin (IL-1α).

(4) Autophagy is also involved in the process of adaptive immunity, including antigen presentation, T cell balance, and the inflammatory response of Th17 cells.

Autophagy is particularly important for the protection of nerves and muscles

Because the control mechanism of autophagy can remove accumulated proteins in cells, 

this avoids the toxic effects of abnormal proteins; 

in fact, when neuronal cells or myocardium lose their autophagy function, 

ubiquitinated proteins (ubiquitinated proteins) and inclusions are formed. 

The accumulation of inclusion bodies, which cannot be diluted by cell division, 

can lead to neurodegeneration and cardiac hypertrophy.

Autophagy will decrease with age, and the risk of osteoarthritis also increases with age. 

Studies on articular cartilage in humans and experimental mice have shown that the proteins involved in autophagy decrease with age. 

Autophagy is continuously activated in normal cartilage and has a chondroprotective effect. 

However, autophagy is damaged with age and can cause chondrocyte death and joint structural damage.