Autophagy: Fasting vs Exercise | New Book Makes the Case for Fitness

[@saltrock9642]

A weight room is the “Fountain of youth” for everyone especially for us over 50. I love to weight train and take 2-3 mile walks wearing a weighted vest 3-4 days a week. You feel amazing from exercising and you also feel a sense of accomplishment. Thanks for keeping us educated.

[@ForeverYoungKickboxer]

You sound like my long lost twin!

[@dort5436]

Some of us work lifting, pulling and getting exercise daily during normal activities. I don't need a gym I have property.

[@AW-zy1kw]

Absolutely agree. I’ve been saying the same thing. Weights are the fountain of youth. I’m 56

[@AW-zy1kw]

@@dort5436 to a degree you are right but I’ve seen plenty of fat people working farms

[@stevenintexas6947]

I agree and do the same thing. I am 63 and lift weights every other day and take long 3 to 5-mile walks but I do not use a weighted vest.

[@suzettekale2965]

Activity is so vital for our overall mental wellness. I've been intermittent fasting for 3 months now. Matched with exercise. I am 64 and feel more alive and energetic than I was at 35.

[@mikewilliams4947]

I did my first cross fit session with a 66 year old. It was awesome. I prefer high intensity weight training but glad I got to experience it.

[@markjackman4943]

You look great too! 😉

[@kathleenking47]

Also, the type of exercise kids could do, is play RED LIGHT-GREEN LIGHT Run as fast as you can, then stop in pose However, someone needs to get light..and count For others, sprint, then walk It automatically HELPS you fast when LEPTIN kicks in

[@billbally4419]

Yeah right

[@billbally4419]

@@kathleenking47 huh?

[@LisaCapron]

The great thing is it doesn’t have to be one or the other. Combining smart fasting with smart exercise…. So much more powerful.

[@musicluvrlaurie6827]

Yes! I've been doing both for just under 20 weeks and have lost 63 lbs. and am feeling better all the time!

[@nonfictionone]

@Ai Zee but that is total bullshit. Exercise and eat real food, as much as you want. The other great apes eat as much as they want. Zero obesity. We changed what we ate. We’re paying the price.

[@MT-sq3jo]

@Ai Zee that’s an oversimplified statement. Eating less could be less effective for maintaining good health vs when you eat (intermittent fasting). For example, even If you are on a low calorie diet (say 1500 calories) but if you are eating those small meals throughout the day without letting your insulin levels drop, you are still not doing your body any good since your body cannot burn stored fat when insulin level is elevated.

[@MT-sq3jo]

@Ai Zee That’s exactly the point and contributing factor why obesity still exists among the folks doing physical work for a living. These folks would have done much better eating 3 square meals a day, as opposed to eating 6 to 10 meals a day, even if the total caloric consumption is the same between these 2 scenarios.

[@MT-sq3jo]

@Ai Zee sorry for what happened to you during COVID. I’m in my mid 50’s but I learned a lot from channels like this one (especially from Dr Jason Fung) in the last 18 months. It does not have to be rocket science to know that obesity was not wide spread in thousands of years of human history until the recent 3 decades or so. The key point? We drastically changed our eating habits and let our body insulin level to remain elevated throughout the day, and increase our body’s insulin resistance along the way. I still have my 2 beers for dinner occasionally, but I just don’t drink one every 2 hours. I had a great head start in managing my weight and health just by doing this one change in lifestyle. Good luck with your own journey.

[@cinnamongirl3070]

Keto OMAD for over 6 years. Combination of lifting/resistance training, 5 mile walks with hills, yoga, Pilates, stretching, breath work, meditation. At 55 I am in the best shape of my life and feel better (muscle and joint aches, digestive issues) than when I was in my 20s and 30s. Challenging workouts before my meal are key.

[@mirldzi4913]

Almost 53 and have just started that. I hope I can say the same in 2 years? I have some other issels like depression, empty nester grief etc. But that is why I hit Keto, OMAD and the gym. Seems to be the only things that help.

[@artgamesforfun]

the short version: for greatly improved health, exercise AND fast (preferably at the same time). i love your thorough breakdowns, very educational. tip for peeps who need a kickstart: eat keto 4 hours, fast 20 hours, once per week skip a full day of food and be sure to exercise during that skip day. This will change your life.

[@Void.Theorem]

Wtf 🤣 🤣

[@jigglypuff4ever]

I would pass out

[@ClarkPotter]

I second this. I've done Keto, Vegan, Carnivore, Whole30, etc. and after experimenting with everything pretty much, KetoWhole30 with a 4-ish hour IF window just feels the best. I've done many 10-day water only fasts, 2x14-day water fasts, and 1x21-day water fast before, and skipped one day per week of eating countless times to significantly increase my energy, feel lighter, improve mental clarity, reset any desire to overeat, etc. Combing KetoWhole30 with IF (4-ish hour window) plus a 1 day per week water fast is amazing. You'll effortlessly recomp if that's your goal, and never feel hungry except slightly after grueling workouts or your workout on your water fast day. As long as you're hitting your protein target of 2/3 your body weight in grams of protein, then you'll optimize leanness and muscle growth at the same time. You can get fancier but simply the aforementioned is adequate to recomp effortlessly and then remain lean while building muscle.

[@ClarkPotter]

​@@Void.Theorem wtf what?

[@lisamitchell3116]

I agree. I have been trying so many combos and when you have weight to lose then why not get into the fat burning state during this period! Thanks for sharing!

[@Hippy2021]

I walk everyday two times, 1 hour early morning and 1 hour after dinner at 7 pm. Never get a cold or flu the past 2 decades. Working in the office and confined cubicle for all my life, I never experienced any bed sick or taking sick leave because of cold and flu. Being active keep me alive and healthy. Walk 2 hours daily and hiking all day on weekends save me the trips to visit doctors and big bucks for prescriptions. My daily prescriptions are acv and lemon water. Thank you for the great videos with very informative health subjects. FYI I am 69 years old. I can do it so everyone can do it. It's easy and enjoyable and it costs you nothing. Stay safe and healthy everyone 💕

[@JohnIn2SonAZ]

I am 59 and have been riding a bike for the past 30 years and have cycled well over 500,000 miles. Last time I had even just a sore throat was in 2001. Twenty years and no colds what so ever!

[@chuckleber5646]

Walking is affordable health care.

[@victorhardin2186]

Congrats you got 10 to 20 years max left of life and then it's all over

[@nemanjalazic7383]

what a nice text to read, thanks for sharing so much positivity and good reasons for people to look up.

[@DJRenee]

Humans are made to walk. We all need it.

[@stephenm3874]

I'm 68 years old and many people cannot believe I'm this age. I now attribute this to injuries at 19 having fallen 35 feet and had multiple internal injuries that years later caused me to not be able to swallow food normally. I'm 6' 3" and lost weight down to 145 pounds over a period of three years. In 1989 I had several surgeries to correct my problems and not until 1997 did I gained weight to 195 pounds. Even now I'm way more vigorous than I should be. I can easily walk a quick pace mile in 11 minutes and work at programming 12 hours a day, having launched a new company this year. A horrible accident has given me a blessing I could never had imagined and am thankful every day for it.

[@jasonhutchins9239]

Thanks for being one of the few voices speaking the truth not telling people what they want to hear

[@generalb4005]

Fasting changed my life. Was i obese no, but I definitely had visceral fat. I tried everything to lose weight. Fasting was the only thing that seemed to have pushed the needle. Was it challenging? Of course but over time my body adapted and now I can honestly say my body prefers to run off ketones over carbohydrates. I wish everyone strength and courage to get through their individual health journeys. 🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽

[@captrodgers4273]

fasting, walking and a jump rope changed my life

[@maggieadams8600]

It seems to come down to humans living as humans have lived since the dawn of time, up until recently, moving frequently and not eating all of the time. The aiming to be richer just made people unhealthier and unhappier.

[@hopeabraham1]

So true

[@mannyradzky493]

Agreed, and OCCASIONALLY feasting is also part of our DNA.

[@nygardenguru]

Paradoxically we are one of unhealthiest in the world. It’s spreading to the rest of the world.

[@Gudsfralsare]

You nailed it

[@sukeywatson1281]

I was not aware of the importance of exercise in enhancing autophagy . Thanks for a great review.

[@AlexMartinez-oi2mv]

I see all these comments God blessed you guys I'm 49 years old I started doing these in my 20 with out knowing all this knowledge

[@manbeast222none4]

I'm 45 and I do both. I do intermittent fasting every other day...run on my treadmill for 30 minutes and then do weight training...I started 3 years ago...I was skinny fat most of my life...I was disgusted by what I saw in the mirror, and had failing health so changed what I ate, cut down on what I like to eat...incorporated more veggies and fruits and got into fitness...I feel great now!!! More than I've felt in years. Fitness for people my age really is the fountain of youth.

[@drgnlord2]

Try lifting first then running. 💪🏻 Your lift will got way better 🙂

[@manbeast222none4]

@@drgnlord2 I most certainly will try it...thanks for your suggestion!

[@Nocturnal_Fae]

Fasting every other day sounds better solution for me! I didn’t think of that. Because I love lifting weights and I intend to build muscle, the fasting was making me weak but perhaps I can fast on the days I DON’T lift? Thanks for writing this, great idea ❤

[@pwoods00]

I have learned to love Exercise, but I had to loose 100lbs (from 450lbs) to be able to do it. I was able to do boxing at home and weights and after 6 months, I'm able to keep up with my kids. Glad to know it helps a lot autophagy too.

[@TheBigdan210]

I do ongoing 48 hours fasts. I do HIIT and cardio at hour 24 when ketones are peaking. Then drink cold water till hour 47-48. Boy, it feels amazing. I’m 47 years old and I look amazing!

[@TheChurchIsLikenUntoTheMoon]

You do HIIT during a 48 hr fast? No post workout meal? I wanna do resistance training and not eat till 5-6 hours later but also build strength

[@TheBigdan210]

@@TheChurchIsLikenUntoTheMoon yes I eat immediately after my workout. I don’t count calories but I do include lots of veggies.

[@allwynmasc1]

​@@TheBigdan210 but you said you fast for 48 hours. Here you're saying you eat after your workout at the 24h mark

[@TheBigdan210]

@@allwynmasc1 it was a typo as I wait till hour 46-48 to have a big meal.

[@truthbetold2354]

Cardio has been proven to not be beneficial for people over 50. Weight training and walking are far better overall.

[@deanj6722]

Hey Mikey! Long time follower here.. small suggestions: please add a conclusion/tldr at the end of the video for us ADHD folks if you can ...thank you so much for all your work

[@quickgirl80]

Yes, that would help immensely.

[@cthornton523]

Yes, please do! A brief summation of the talking points at the end of the video would be mint. Been following you since I was in massage therapist school (we tend to be ADD as foxtrot) in 2013, it's been lovely to watch you develop.

[@tonykonvalin9959]

Good stuff - one of the harder one to often discern when in the middle of it is "overtraining." Often take an outside source that knows you may see things from a better perspective. Important that it is someone that knows you since a random person may not understand how you function. I know I put in a lot of miles on the bike for someone who is 62 but for me I feel better at the place I am at but then again have done this for 40+ years. Keep up the great info

[@Abdul247]

This is by far the best video which I have seen on autophagy! This is so BRILLIANT that I am going to watch this video at least twice, taking notes the second time. Keep up the good work, Mike.

[@jderek0007]

Great content! I would love some sort of recap at the end of your personal take away. I have to admit I do get lost in the science sometimes. Great content overall, keep it up!

[@nwobob]

Well, I have been a regular exerciser for decades and under those conditions was getting new cutaneous malignancies every couple of months (fair skin hundreds of sunburns pre invention of sunscreen). Within 2 months of starting 18/6 time restricted eating several malignancies and incipient lesions resolved. I am now 5 years into it with not a single new lesion. Yes exercise is good, but fasting is an awesome intervention. My general pattern is 1-2 hrs morning moderate exercise and weights 3x/ wk, delaying breakfast, low carb, high protein . Maintain 12% BF.

[@andrefecteau]

the key is just not to eat garbage...

[@nwobob]

@@andrefecteau My food choices haven't really changed, I just stopped believing "breakfast is the most important meal of the day". Yoshinori Ohsumi changed my life more than any other person.

[@andrefecteau]

@@nwobob ok, if you can make it work that is the key...everyone a bit different, that's what makes the subject so emotional

[@brachiosaurus6541]

Awesome

[@davidwilliams4839]

This really interested me as I was born a redhead (when one could finely see the hair) ànd have quite a few freckles. Had melenoma skin cancer and frequent pre cancer skin growths. Have often thought that autophagy may help reduce these growths. My big time with fasting is in the month of January. Much of my eating is in a 6 to 12 hour window. This video spurs me on to doing some water fasts. Looking at adding a short one possibly tomorrow. I just find it very difficult to do so. I live in a cold climate and have taken up cross country skiing. This sport can really burn the calories- never mind the cold weather! Totally have done fasting exercise - just need to get back at it. This video really wants me to get back at it. Thank you for posting this video. I am 65.

[@jameswilliams2250]

The depth of your insight and intelligence coupled with humility is astounding. The innate ability to convey as you do yes to instruct yes TEACH is a fine art that will add to our repertoire of useful knowledge to combat successfully the mischievous free radicals that can diminish our quality of life. We all value and appreciate your tireless research

[@gravestonemyth]

I’m fit and 60 with a one-hour daily yoga and calisthenics routine. I practice 17/7 TRF and workout in the morning while fasted. Call me anecdotal, but this works! I was obese ten years ago.

[@annaleview5235]

You should do tik tok ,your history can inspire others

[@christinawoodard3754]

I lost 25 lbs this way in 10 weeks. Back in my cute clothes. Today I was in the gym at 5:10!!!!! Ate dinner around 6:30 won’t eat till 2:00 today

[@staceykersting705]

Same schedule 4-5 days a week! I mix up my hours and vary yoga, Tai Chi, strength, walking/wind sprint, skipping, .dance...anything fun. Oh, bike riding...love it! I'm 70 and so glad to be healthy, fit and slim!

[@jeffmorabito10]

Sounds great!! I take it resistance training is best! That goes for losing fat gaining muscle and now autophagy! I tell ppl all the time you gotta do resistance training.

[@TheSpecialJ11]

Whenever I can, I try to get my main workout in right before I break my intermittent fast. Incredible weight loss results and I feel so good. The best are my long runs on Saturday mornings followed by a nice big lunch. I think it mimics a morning hunt after a long night without eating.

[@LRkun]

Push ups, lunges, pull ups, walking. The 4 best exercises anyone can do if available

[@TheGlowingOnee]

What do you mean if available, you can literally do those exercises anywhere dude 😂😂

[@LRkun]

@@TheGlowingOnee pull ups :) if you have something that can hold your weight.

[@TheGlowingOnee]

@@LRkun gotcha 👍🏽👍🏽

[@susanfudge1737]

@@TheGlowingOnee He meant able or capable.

[@susanfudge1737]

Squats

[@lukespeers8809]

Your the man bro ! I don’t have the time to explain to you how much you helped me in my life with dieting and etc. Anyways keep it up

[@ST46YO]

I build muscle very easily now that I incorporated cardio into my resistance training routine. Insulin sensitivity is key to building muscle. Only took me 20 years to figure that out 😂

[@craigsips8677]

I have been training hard from 14 to 50 and all is good but five years ago I started intermittent fasting. The jump in strength from IT is insane. Don't choose one over the other. Do both and everything else you can think of to make life better.

[@2Truth4Liberty]

Agree with your sentiments. From what I have seen for health benefits, diet (Ketovorish -high protein high fat - zero/low carb/sugar) is #1, fasting is #2, exercise is #3. For many, the natural activities of a day is more than enough exercise for autophagy to be very effective if combined with said diet and intermittent fasting. The KEY is to do what works for YOU. We are all a little different so You DO You.

[@ForeverYoungKickboxer]

Thank you Mike for getting out info that should be taught in Health Class

[@arthurdick9553]

The sub titles are excellent. Very helpful. Some of the voice descriptions are a bit fast and deep. With the sub titles makes it a lot easier

[@erickhoustonian]

Right on mike, secondly nobody knows how to measure autophagy based on 24-72 hours fasting, excercize and eating healthy lifestyle is the best approach and easy to understand!

[@nonfictionone]

Exercise and eating healthy and fasting. Many things that need to be switched on never get switched on if you don’t fast. Well, we all fast, but most of us need to fast for a bit longer.

[@cheaton75]

Have you checked out any if Dr. Fung's videos? He goes into detail about autophagy in longer fasts. Exercise is important, so is fasting.

[@erickhoustonian]

@@cheaton75 i have and my conclusion is unless you have some physical or harmone limitation, excercize is best form of autophagy as maintaining strength with age is far bigger challenge than long fasting protocols.

[@cheaton75]

@@erickhoustonian fair enough! I am almost 47 and have exercised regularly for years. Weight training, HIIT, running, always changing it up. Since incorporating fasting and specifically keto/carnivore w/ fasting, I am at around 10-12% bodyfat. Similar to what I was 25 years ago in the military.

[@erickhoustonian]

@@cheaton75 you are doing great!

[@pianystrom8137]

I have a physical job and I never eat until I'm done working. Work starts at 6:30 and I eat a proper meal around 15.00. But I will have a snack later, perhaps as late as 19:00. Is that snack ruining my autophagy? Thank you for your fantastic channel! I've been with you for a few years now, Mike, and my respect grows for you.

[@alananderson5202]

I’ve watched the MRI video over and over Mike. It’s a big inspiration to me. Extended fasts and intermittent fasting is really helping the gut issues that have controlled my life for years now. Also diet is bone broth, meat, and rice with some weekend cheating which I’m getting under control. I just feel satisfied if I get a little rice.

[@riaagarwal6840]

If you have access to, you should try wild rice. Whatever is local to you is good.

[@melanievoltz9844]

Thank you for summarizing these points in a digestible way for us non-science-jargon-knowing audience members lol I learned a lot and will be restructuring my approach to my daily exercise to incorporate more fasted aerobic exercise! Incredibly helpful, thank you.

[@kevineakins5276]

Excellent talk. I really loved the comment about insulin resistance and muscle wasting. In my mind I was attributing sarcopenia in the aged as an absorption issue. Now I see it’s also a direct consequence of insulin resistance.

[@amperage8032]

What do you mean by an absorption issue? Preserving muscle in the aged is important, I need to go back and review his commentary.

[@kevineakins5276]

@@amperage8032 older people tend to suffer from reduced digestive function. I still believe that this at least one of the key causes of sarcopenia but clearly IR is another causative factor

[@built2last409]

What do you consider as 'moderate exercise'? What would the low and high end of that spectrum look like?

[@NutritionLibrary]

So good! Fasting simply mimics the physiological effects of exercise.

[@sugaree71]

This was helpful for me as aging person (66) who began pretty heavy cardio in fasted state in the Spring. (30m rebounding, which is also resistance) Had been doing weight training only for last 10 yrs or so, but with trainer. Left to my own devices during pandemic, I “overdid” as I always do and injured myself. Then my effort to gain weight finally succeeded and I felt really unfit, so returned to rebounding. So this info was again most helpful … especially without any politics, so thanks!!!

[@treebhouse]

I'm 66 as well and love rebounding!

[@sugaree71]

@@treebhouse Me too, am rebounding evangelist! Think it is the perfect exercise for women over 50! Am ambivalent about perhaps getting a stabilizer bar, just in case. So far, so good, but ya never know. Trying to do weight training again as well, but have yet to add weights to movements. ;).

[@treebhouse]

@@sugaree71 I wish you had my stabilizing bar as I don't use it. And yes I do use a kettlebell and weights but I don't use them on the rebounder.

[@sugaree71]

@@treebhouse I’ve not yet gotten one because I’ve not needed it and fear that it would interfere with rebounding. I shift weight from side to side, using/waving my arms back and forth to balance (characterized as “jogging in place” ), plus the arms make it more fun!! Don’t want the bar to get in their way. But when I first started again, the very first week, I got distracted and momentarily lost balance. That one moment has had me wondering whether to get one, just in case. But my ankles and legs are now much stronger and it has not happened since, so we shall see … 🤓

[@rickstokes2239]

Cyclist have known for a long time that morning workouts before eating has a huge effect on weight management and overall health. Now we know why.

[@kathleenking47]

Its also why, kids didnt get type 2 diabetes Even if they ate sweets on weekends and cereal Riding 🚲 bikes

[@stevenjacks9966]

Great video Mike. Thank you. Personally. I would say that there are 3 rather than two ways. Or pathways to autophagy. The third being consumption of foods high in Polyphenols particularly Turmeric high in curcumins and clean coffee. Both are proven to induce autophagy through a different pathway than fasting or exercise. It was interesting that the book mentioned increased autophagy after 36 hours of fasting. I think we know that autophagy continues to increase up to 72 hours of fasting. But it’s probably helpful to discuss further autophagy related carb intake.&. Protein intake and how you can time your macro nutrient intake to better maximize both ketosis and autophagy with exercise. Meaning if you know autophagy is triggered by lack of protein and limited glycogen in the body. Then perhsps it makes sense to eat your protein earlier in your eating window. Combined with a very low carb diet - especially fructose - then eating mostly fats later in your window. It seems that you would already be in ketosis most of the time and autophagy much quicker making it more likely that you get maximum benefit from your aerobic exercise - especially if you can hold off of it until you are approaching your eating window. Thanks again 😊👍🏻

[@christinebadostain6887]

Thanks Mike --- "autophagy" will be on mind today

[@Highintensityhealth]

Heck yeah!!

[@TheAlternatist]

the video quality looks awesome. I love great information presented with style!

[@Time2AnteUp]

Thank You, Mike 👑 You are a national treasure.

[@taddoerrvandervoortjr.2943]

wow- I'm on here before the transcript is generated... Love the youtube transcripts.

[@bruceschelot8667]

I find that not being so dogmatic about having 3 meals a day and only eating when I'm hungry evens out my digestive system nicely, Also not being forced to eat at certain times because of schedule is helpful ,And finally I don't eat the same thing every day, give that digestive system something new , so it can't get in a rut

[@susymay7831]

Please keep making your fabulous timestamps! ❤

[@denakelley4363]

Just listened to the podcast you did with Shawn Stevenson at the Model Health Show. Ranks as my favorite podcast EVER. I plan to re-listen and take notes, it was that good. Would love to see you two collaborate on future shows together.

[@michelledd8423]

I have been working out fasted in the am and it is nice to know this info.

[@leed9480]

Book is over 150 dollars to purchase. Thank you for the TLDR!

[@mo-215]

Summarizing books and medical findings the way you do is FANTASTIC! 1. I don't have the time. 2. You are excellent at summarizing and delivery. Very helpful!!!

[@jannh247]

Great video!! Lots of very helpful info articulated concisely and in an easily understood way! Thank you!

[@jeffreyharrison4045]

Another great episode, Mike! Thanks!

[@AM-go9wu]

Thank you for the explanation of autophagy, I always felt there was more than one way.

[@TheShumoby]

I jog first thing in the morning 5-6x a week fasted, and do some Kettlebells and some free weights.

[@NoTrashInHeaven]

Excellent! I needed this reminder to get my HR up in the a.m - thanks 😊

[@naturallyanita1619]

I love weight training, but I also love biking. Combining a healthy lifestyle with intermittent fasting is very beneficial to overall good health.

[@curtis1740]

What an amazing talk, thank you for this, very very informative. And a bit coincidental, my schedule when I’m training for ultras has me up early, 4-5 AM, to squeeze in 8 -12 miles before work, of course this is 6-8 weeks out from competing, and not everyday. With this new information I can further dial in my training plan. Again thank you very much

[@Trisha_oz]

Thankyou! Exciting stuff🤗🙌🏻Regards from Melbourne Australia 🇦🇺

[@sandystanley1237]

Chronic exercise... What a wonderful concept.

[@bettysera4886]

I think you just helped me hypothesise and potentially diagnose my issue! Haha! Thanks again Mike for delivering the goods! Been on carnivore to help manage my ehlers danlos dislocations but since have had some issues with “rib cage pain” and digestion. Bloods back and my liver enzymes are high, that’s never happened before, doctors have no idea what’s causing the pain which also gets worse when I eat. There’s an issue with the sphincter of Oddi not working correctly with ehlers danlos and in turn putting a huge strain on the pancreas - it was starting to make sense. Just got our Finnish sauna installed and after a couple nights of sauna sessions post meal and when the pain kicked in, and getting up and going for a fasted walk and lifting after hours of fasting pre-dinner, the pain has suddenly gone (I even was able to do an upper body gym sesh with no issues! As was thinking it could be muscular skeletal). Hearing this has made me put some dots together, and hypothesis possibly since going carni my fat and protein has significantly raised from my previous diet and due to the stored glycogen having the meals is increasing the dysfunction with the sphincter of oddi due to my EDS and the liver not being able to process the excess fat, putting pressure on the pancreas creating the pain, but then the sauna and fasted cardio/weight sessions are helping to deplete the stored glycogen now making the pain non existent or minimal when i consume my next meal. You understand this stuff way more then myself haha! But a possible hypothesis I am thinking of taking to my DR after this talk. Thanks again, another wicked talk, super keen to read the book!

[@janiecepoush1904]

Might there be a parasite issue… Doesn’t hurt to cover that base!

[@richardmartinbishop]

I read an article recently that went into the science of “runners high”. You can get your cardio done, increase autophagy, and get high for free at the same time!

[@blacksaibot6158]

Just do both (fast and exercise) and then you don't have to worry about which one is better.

[@thrust_fpv]

It is also important to note that autophagy is a normal physiological process that occurs in response to cellular stress, and it is not necessarily beneficial to activate autophagy in all circumstances. For example, in some cases, excessive autophagy can be detrimental to cells and tissues. Therefore, any potential interventions to manipulate autophagy in humans would need to be carefully evaluated in clinical trials to determine their safety and efficacy, as well as the appropriate dosing and timing of the intervention.

[@gstlynx]

thx Mike, you have been consistent about exercise and autophagy.

[@wonderwomanx1268]

Terrific and enlightening as usual Mike. Sending this to my Daughter who is a personal trainer to share with her Clients. I just recovered from the Rona and ready to get back into exercising. Being on keto has helped me significantly.

[@Highintensityhealth]

Amazing! Out of curiosity...how old are you?

[@wonderwomanx1268]

@@Highintensityhealth 53

[@andrewjordan1290]

Age 60 - Was over 16stone (226 lbs) in Feb 23 but fit (regular 50mile+ cycles), introduce IF & doing long cycles fasted - now Nov 23, 13st 2 (184 lbs) - So 3 stone weight lost & feel great too + sleep apnea gone 👍

[@brooksbraun8886]

Great work, and a balanced perspective, Saludos.

[@zzzzzzzzzzz1458]

Hi, I really appreciate the valuable information you share, thank you! Would it be possible for you to slow down speaking speed a little, please? Since there are so much details to understand, sometimes there are too much knowledge packed into couple of sentences and it’s easy to miss when the conversation goes too fast. Thank you!

[@felixmay6443]

Been working out my whole life. I’m 58 and at times I feel as if my energy levels are really low. After fasting for two days with only 600 calories per day I reset my body and my growth hormones go through the roof. I get more muscle gain only after fasting. Oh, and rest after working out hard is sooo important. Your body will tell you when to go hard again.

[@LesleyRabie]

Mike, besides Dr Tyna moore episode on hormones and strength training, do you have any other links to hormones and strength training? A wonderful new rabbit hole for me.

[@OttoHunt]

I suggest (based on my personal gym experience) that glycogen is be depleted by working out to the point of temporary exhaustion, not by fasting prior to exercise. When I go to the gym in the morning, I have fasted since 1 pm the previous day. I can do amazing things in this empty-stomach state, and I do not tire anymore easily than when I go to the gym in the afternoon.

[@blunoz2907]

Great video Mike, but I wish you had touched on how long after exercise you need to remain in a fasted state to continue the process of autophagy - does the triggering of autophagy in muscle cause an irreversible cascade of mitochondrial recycling or does the process need to continue for a period to get the benefits? I’ve never seen information on how long the process of autophagy takes so I’d love to have a discussion on that. EG: a person who regularly fasts would have a finite number of organelles that needed recycling, so would a brief triggering of autophagy during a daily workout in a fasted state (for say 40 minutes) that was followed by a protein shake (as I do) be enough to trigger the recycling or do you need to stay in a fasted state after exercise for a period of time? Thanks and keep up the great work.

[@Highintensityhealth]

Wonderful question!

[@MT-sq3jo]

I don’t have an answer for your question. However, I’m in my 50’s and weight train to build muscles, not just to look good (really just a side benefit) but to reduce age related insulin resistance with increased muscle mass and to alleviate the eventual old-age induced atrophy. I exercise on the weekends morning fasted, but have a protein shake and eat other stuffs immediately after weight lifting. I have been able to build muscle and I suppose that is indirect evidence of sufficient ‘autophagy’ despite immediate feeding right after my sessions of fasted training.

[@blunoz2907]

@@Highintensityhealth I read somewhere (would love to find it again) that senolytics (eg: fisetin, quercetin) act quite quickly to cause a messaging cascade that triggers apoptosis in senecent cells - i.e. that it wasn't necessary for prolonged exposure to the senolyitic so that's why I was wondering if something similar is at work with autophagy. I don't even know how this would be measured or whether any studies exist but wouldn't it be nice to know how long you had to stay in a state of autophagy for the recycling work to be triggered.

[@blunoz2907]

@@MT-sq3jo that's exactly me! I've seen research supporting refeeding with high protein after workout for building mass so that's what I do too. I just sometimes wonder about the excess triggering of mTOR. I try to cycle high mTOR one day and AMPK the next with a reset/longer term fast every 6 or 8 weeks.

[@MT-sq3jo]

@@blunoz2907 If you have the same goal of muscle building as I do, it’s essential to feed your muscles protein after training to facilitate protein synthesis to ensure proper recovery, a time tested practice used by all body builders. There is no way new muscle mass can be built in the absence of protein intake. Happy lifting!

[@Korvxx]

I dont lift heavy, but I do supersets of pullups squats pushups hitting the whole body in one go, very good to activate the whole body in one effort then rest for next superset. Heavy deadlift or squats probably more effective, but I workout from my apartment

[@LillieLong]

All great information! But you go through it so fast I can't absorb it all. Please write a book!

[@whitewolf6730]

Wow! Great stuff. So I wonder what all I should modify for best results. I go to the gym now about four times a week and spend about 1.5 hours there. I usually go in the morning in a fasted state. Maybe only after fasting for 8 hours. Having eaten the night before around 8:30 or so from getting home late on my current job conditions. Will only being fasted 9 or 10 hours still help? I have no fear or trepidation going to my workout not eating. Or maybe, I should change my workout to the afternoon, because that would increase my fasted time to about 19 or 20 hours!? Also, I am doing my workouts with the goal of actually increasing my muscle mass. And b way of measurement it has been going up, as I am gradually increasing my weight amount. On the 45 degree leg plate press I now do 3x10 sets of 475 and one set of 1x10x565 lbs to cap it off. So in my activity paradigm, am I activating Autophagy correctly? I do not look my age anyway, no kidding, I have lots of people just not believing I am 65. So, I plan on hitting it all at a dead run! And I plan on pushing it as far as I bloody well can.

[@TheChurchIsLikenUntoTheMoon]

How long after your workout do you eat or drink a post workout shake?

[@robertsmyk4102]

As people age, children grow into adulthood and adults become more mature. Old sick people are suffering from degeneration and not from aging, suffering from eating the wrong foods and from drinking and smoking for all of their lifetimes. Aging becomes degeneration because we choose to do it.

[@BocusVeLucy]

Absolutely. You can always choose to heal.

[@Rush1869]

Thoughts on David Goggins, in terms of over training. I’m a huge fan of him and obviously he’s always pretty much going full force. What you think?

[@Highintensityhealth]

He's intense for sure! Seems like that volume isn't sustainable and may have issues down the road...

[@whitewolf6730]

@@Highintensityhealth I think so too. But, you cannot but just be awed by the man.

[@andrefecteau]

@@whitewolf6730 he speaks to different people...but yes his transformation is amazing

[@paulgeddes7384]

@@Highintensityhealth there are always outliers though. Those freakish exceptions.

[@rogerm3708]

When it comes to exercise, raising cortisol levels for long uninterrupted periods of time is mentally depleting. When you start to lose mental focus, the body follows

[@AngieMeadKing]

Thank you for the video!

[@sidmichael1158]

Glad a fellow Filipino also watch him.

[@rlshultz5841]

I a triathlete-66 yo and work out 10 hours a week. Also keto and typically 16-18 hours fast per day. Many workouts on a fast. I find there is a slight performance decline if I am fasted for over 12 hours. On a run it’s about 10 sec per mile less. I have taken ketones and glucose numbers and the exercise does help the ratio.

[@JustBrung]

I see your argument and raise you, exercise while fasting. Thank you that will be all

[@kae2678]

i absolutely love working out in a fasted state first thing in the morning.

[@sugaree71]

I would, except find that I need to drink enough water beforehand and then wait until it leaves me to start - a process that takes too many hours ;) So I end up doing so, the cardio at least, in early afternoon.

[@stitchwitch-c1q]

Me too-I have tried eating first then doing a sesh- urghhh! Much better pumping iron and cardio fasted!

[@urielwong]

Great confirmation of the need for periodic fasted exercise. Listened several times. 👍👍🙏

[@nonfictionone]

So is that the summary? - fasting good. Exercise good. Fasted exercise really good.

[@Hermanator8]

It really helps to slow this guy down to 75% speed. He talks at a normal pace at 75.

[@annieann99]

LOL i sped up the tape to 1.5. I’m a nurse though so maybe used to the terminology

[@mynock250]

I do both, ran the NY and Paris marathon this year and cycle regularly , and eat 1 meal a day, with periodic 24/36 hour fasts. Although I fuel during longer runs(home made), for performance.

[@jcuyoutuby]

Good information. Enjoyed the video. I do moderate exercise an hour or two before going to sleep instead. And then a light exercise in the morning.

[@MythicStealth]

This is so informative (like all of your videos) I watched part of this while finishing some fasted cardio, and will share link w/friends.

[@Neonomide]

About a month ago I did ~88%/max HR biking sessions for 70 min and tried to fast 22 hours afterwards. First time I succeeded, but the other three times had to break the fast. Sleeping was pretty hard. But I hope my mitochondria felt the power!

[@E408David]

I have always suspected this... Thanks for confirmation!

[@emanuelathriving.pilatesfi4040]

One note: if you experience fast fat loss (due to disease for instance or fasting), ALT or AST can increase well past the normal levels. This is usually a temporary situation.

[@Noegzit]

ALT and AST can also increase when you work out by the way. Avoid long cardio training, HIIT or strength training for 48h before blood test.

[@LulaJake]

Fast fat loss is also dangerous, using body fat for fuel can be toxic to the system.

[@PC-yp5dl]

Very interesting, informative, great video. Thanks Mike!👍🙂

[@chriscase6341]

I love U Mike. Thank U so much for educating me on this subject. I've lost 45 pounds in the last 3 months do to fasting and exercising.

[@mmmsunshine5367]

IF and cleaning up my diet has been great. Finally got my ridiculous sweet tooth under control at 51...NEVER thought I would be able to do so...

[@PaulHigginbothamSr]

I walk my big rottweiler when my knee will let me 3 kilometers in the early morning and afternoon. When my knee fails I slack off. Right now I am taking nac to hopefully get it to recover. I am 75 and things are slowing down, why I am taking nac, and it seems to be working and for older people fasting really takes away the energy. But have lost 20lbs so in time I think the autophagy in my mitochondria will start soon to help me.

[@OleSmokey]

Hardcore exercise since 12 or so. Saved me on many occasions currently 56.

[@Exodus26.13Pi]

His speaking ability is ninja sharp.

[@Highintensityhealth]

I screw up all the time, but appreciate the nice note.

[@lalaland2797]

Hayden H. What’s up, saw you in LR last weekend. You don’t know me. Go hogs!

[@Exodus26.13Pi]

@@lalaland2797 💯

[@Jana-pm3nj]

So true!! He talks fast, which I like, and gets right to the important stuff.

[@johnbartholomew2381]

Very smooth and professional presentation.

[@DerekFrazier2014]

Ty fantastic information. I will share this in my circle.

[@charlesoneill466]

Thanks Mike. I will have to watch it again , and chew on it , to get everything from this video.

[@shannadayton6425]

I ate dinner at 6 pm last night, didn’t eat anything else before bed. Woke up at 7 am, went to the gym fasted, did full body weights and 20 minutes of cardio, It’s 10:30 am right now and I’m eating for the first time today. 3 eggs and 3 pieces of bacon. I’ll have veggies/fruit/whole carbs and a source of meat for lunch and dinner later. I’ve been doing this for 2 weeks and I haven’t lost any weight, but I’ve lost inches and feel thinner. 🤷🏻‍♀️

[@ForeverYoungKickboxer]

You rock! Keep this up. Now I am super hungry...

[@andrefecteau]

trading fat for muscle...

[@traciwilliams5673]

Check how many carbs you’re taking in....might need to decrease.

[@uplandarch697]

replace the bacon with lean meat or egg whites, move to 2 meals per day and you will get shredded. your so close to nailing it.

[@andrewahall]

Wow. Great info. I’m a faster… but didn’t know about these benefits. Gettin my exercise game on