We all know what cannibalism is, but what about self-cannibalism - ever hear that?
Turns out that autophagy or ‘self eating’ isn’t a gross-me-out topic, but actually one with lots of physical and performance benefits. This self-cleaning, self-detoxifying and self-repairing mechanism is so fundamental to human life that every cell in every organism does it. Without it, our cells fall into disrepair, begin to malfunction and generally get gummed up with junk and clutter that overwhelms and kills it. Do that across a lot of cells and you can see how disease happens.
Unfortunately, as we age, our bodies get worse and worse at this, making us even more likely to suffer the diseases of aging, like cardiovascular disease, Alzheimer’s and dementaia, and weakened immunity.
And if we burn the candle at both ends, chronically stressing our bodies and depriving it of sleep? Yep, you guessed it. None of that beneficial cleaning, detoxing and repairing goes on at all.
The good news is that we can actually flip the 'autophagy ‘On’ switch by doing
High Intensity Interval Training
Fasting
Intermittent Fasting
Ketosis
Sleeping
I don’t think you need me to explain what either HIIT or Sleep are and or their benefits. You already know what Fasting is too, but do you know about the benefits of Intermitten Fasting, OMAD or Circadian Fasting?
Intermittent Fasting is simply eating within a brief time restricted window, eg, 4-8 hours per day. In practice that might mean eating from 10-4pm or 12-4pm. You can have coffee or herbal teas in between, but nothing else.
OMAD or One Meal A Day takes that even further, limiting food intake to just once daily.
Circadian Fasting takes the seasons into account and is based on the principle that our organs are ‘ready to operate’ when the sun is shining. Under this strategy discovered by Salk Institute researcher, Satchin Panda, you can eat so long as the sun has risen and not yet set.
Ketosis relies on our bodies burning fat for energy rather than glycogen. We do this by depleting all the glycogen stores in our liver (we have around 100-150gms) made from sugar and carbs. When that tank is used up, our bodies have to adapt to this no glycogen energy status by burning fat instead.
All of these dietary interventions will trigger autophagy and all aren’t that hard to do so long as you have discipline, energy and limited social obligations.
So what happens when you’re working on deadline, have lots of business lunches and presentations, feel your energy waning and can’t help but reach for that Danish on the table?
Happily, it’s possible to take a compound called ‘spermidine’ and induce autophagy instead. Spermidine is in all living things and we actually produce it in our gut biome, assuming we live optimally and haven’t damaged the delicate balance there with antibiotics, alcohol and other toxins that compromise the gut. Spermidine, named for its initial discovery in sperm when viewed under the microscope, is also naturally rich in a fermented tofu delicacy called ‘natto’ as well as mature cheese and wheat germ oil.
It is possible to take spermidine supplements to help trigger autophagy without having to fast or go into ketosis. As a matter of fact, studies in mice who have spermidine added to their chow live to twice their expected age.
Another study, this time in humans with subjective cognitive decline and aged between 60 and 80 showed that adding spermidine supplements to their daily regimen improved their cognition after 3 months.
So where can we get this ‘get out of fasting free’ card? You can eat plenty of natto or you can buy the supplements online from Oxford Healthspan.