-Diablo's Journal, 26 Aug 21

YOU DON’T NEED TO FAST TO INCREASE AUTOPHAGY 😑 Autophagy has become the latest fitness buzzword uttered by thousands of idiots on social media who have absolutely NO IDEA what it actually is 🙄. It’s like influencers milked all they could out of ‘inflammation’ & had to change it up 🤡 So what is it? Well, it’s complicated because there are multiple forms of autophagy but essentially autophagy is the process whereby old or dysfunctional cellular components are degraded, typically via lysosomal degradation. This is definitely an essential process to cellular repair… But it’s NOT always a good thing! In fact some cancers thrive via elevated rates of autophagy (PMID: 17972889). Their increased rates of autophagy actually cause them to more difficult to kill 

Additionally, increased autophagy by its nature also means increased protein breakdown. So if building muscle is your goal, trying to max out autophagy probably isn’t wise. Further, increased LBM is actually predictive of longevity in old age (PMID: 24561114) Don’t get it twisted, I’m not saying increasing autophagy is always bad. It’s not. I’m just saying it’s VERY nuanced. As with most things in metabolism, it’s not black or white 🤷🏼‍♂️ Now here’s the big shocker, for those of you who want to increase autophagy… you don’t need to fast 🤷🏼‍♂️. Yes fasting increases autophagy (PMID: 20534972), but guess what? So does good ol’ boring caloric restriction (PMID: 30172870) 🤣 Not only that, there is NO evidence that intermittent fasting increases autophagy more than caloric restriction when calories are equated between diets 🤷🏼‍♂️ Guess what else increases autophagy? Exercise! Including resistance exercise. This is probably part of the remodeling of skeletal muscle proteins (PMID: 29608242)💪🏻 So if you want more autophagy, it’s easy! Just don’t eat too much & exercise regularly, you don’t need to fast. But if you like fasting, cool. You can do it, but it ain’t magic🦄 Save and share this post! Only YOU can stop the spread of BULLSHIT 👊🏻 For the best evidence based information delivered to your inbox, sign up for our newsletter: https://www.biolayne.com/newsletter/ 

Yay science! I tried IF a few times. Long term the first time I just ended up with a grew on my thumbnail that's finally grown off (I wasn't getting enough iron) and when I did just a few fasts to keep to my weight loss goals I just got irritable and hubby politely asked if I could fast on days he was at work. It wasn't really conducive to cultivating healthy eating habits either. I know some people love fasting or intermittent fasting but we've surely seen some of the uglier bits of it lately.  

groove* not grew 

I never argue with fasting and autophagy zealots anymore. Fasting/artificial sweetener/autophagy/growth hormone loonies will discard the overwhelming evidence in favor of their fervent beliefs. 

"Only YOU can stop the spread of BULLSHIT" love this. doing your part. 

I had to “google” autophagy last week. I appreciate your explanation. Ty 

Thanks for the info 

What if you do both??? 

All that you say is true, but I don't see why it needs to be delivered with insults. When something is scientifically accurate why the invective? 

Very true Diablo, but remember fasting also has a plethora of other benefits too proven by science other than autophagy, many of them benefittng brain functions and muscle retention ! I also remember reading an article many years ago that said eating less also promotes less glycation in skin cells to look younger, I've always wondered about that because im 30 + now and people still think im 19-21 😅 

This is all copy paste from Layne Norton. Not my commentary.  

Apache, what do you mean? This is saying that it doesn't matter. The calorie deficit is what gives the benefits.  

I just meant what if you are doing traditional calorie deficit with IF, would it increase fat loss? I have to admit. I will have to read it again and look further into it. 

Nope. A calorie deficit is all you need. If anything, IF would hinder you since experts believe that to ensure lean mass gain/retention is best done with at least 4 evenly spread out protein feedings per day. 

Good info, thanks! 

Learned a lot about Autophagy going thru my ordeal and in particular as it relates to IF. Doc even said to NOT do IF till off radiation because cells, (even cancer cells), have an amazing ability of learning how to survive and actually grow in even the most adverse environments like radiation...as you said, kcal deficit is really all you need. My belief after researching is the typical 12/14/18hr cycle is okay but the 24-72hr cycles might do more harm than good...cells really can go into freak mode when they aren't nourished. 

The so called benefits are like any other diet propaganda. IF boosts growth hormone production lol. Oh and keto turns you into Bradley from Limitless with its mental clarity gains....