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This blog post is a detailed guide based on my second video on fasting, where I delve into the critical physiological function called autophagy.
The Ever-Changing World of Dietary Recommendations
"With new dietary recommendations popping up almost daily, it’s natural to feel jaded, confused, and unsure of the best plan for you."
Most dietary suggestions focus on weight loss through specific diets. However, what if we could eat in ways that activate our body's best anti-aging mechanisms? This notion brings us to the concept of autophagy.
What is Autophagy?
Defining Autophagy
Autophagy, derived from Greek words where "auto" means self and "phagy" means eating, essentially translates to 'self-eating.' It’s the body's way of recycling its own cells to maintain cellular health, dampen inflammation, slow the aging process, and optimize overall biological function.
The Nobel Prize Connection
In 2016, Yoshinori Ohsumi was awarded the Nobel Prize in Physiology or Medicine for his discoveries related to the mechanisms of autophagy. These discoveries highlighted the significance of this biological removal and recycling pathway.
The Importance of Autophagy
"Our cells are constantly being damaged through natural bodily processes like energy conversion, digestion, and immunity."
Cellular Damage and Renewal
Cellular damage occurs naturally but can be exacerbated by age, stress, and exposure to toxins. Over time, this leads to free radical damage, accelerating cell compromise. Autophagy plays a crucial role in clearing out these damaged cells to prevent inflammation and potential disease development.
Benefits of Autophagy
Even if you’re an avid follower of the health and wellness scene, there’s a good chance you haven’t heard of autophagy.
- Regulating Cellular Mitochondria: Improves energy production in the body’s powerhouse cells.
- Protecting Nervous and Immune Systems: Shields against metabolic stress.
- Encouraging New Cell Growth: Especially in brain and heart tissues, enhancing cognitive function and protecting against heart disease.
- Improving Digestive Function: Repairs and restores the gut lining, combating issues like leaky gut.
- Protecting Genes: Maintains the integrity and stability of DNA, potentially reducing cancer risk.
Fasting and Cancer
Fasting can help lower cancer risk. At Tiger Medical Institute, our clinical team collaborates with a naturopathic oncologist, who recommends three-day fasts once a month for clients experiencing cancer to reinforce autophagy’s benefits.
How to Implement Time-Restricted Eating
The 12-3 Method
Start with a three-hour fast after dinner before bed as discussed in the first video. We call this the 12-3 method.
Three-Hour Evening Fast: Avoid eating three hours prior to bedtime.
Twelve-Hour Daily Fast: Maintain a total daily fast of 12 hours, typically achievable by fasting overnight and into the morning.
For many, this routine is manageable because it aligns with natural sleep patterns. Men may find it easier to extend to 13 or 14 hours, whereas women should start with 12 hours due to complex, gender-specific medical reasons.
Practical Tips
1. Evening Routine: After dinner, avoid all calories (water only is best). Even decaf coffee can disturb sleep, so stick to calming, caffeine-free teas if necessary.
2. Morning Routine: Sleep through the night and aim to reach the 12-hour fast mark before consuming anything except for water, black coffee, or green tea.
Consistency is Key
"The power of time-restricted eating lies in its consistency."
Commit to the 12-3 method regularly to see cumulative health benefits. Remember, occasional deviations are okay—celebrate your progress instead of fixating on perfection.
Gain Over Gap Thinking
Focus on the gains you’re making on your journey to optimal health. Celebrate each milestone, from achieving the initial three-hour fast to consistently maintaining a 12-hour daily fast. If you slip up, just get back on track the next day.
"Every month that goes by where you're working on this, celebrate the things you’re doing today that you weren't doing before."- Steve Adams
Monitoring Your Progress
Consider using tools like the Oura Ring to track your health data and observe the impact of your fasting regimen. Real-time feedback can reinforce your commitment and help you adjust as needed.
Conclusion
I encourage you to begin this journey, consult with your doctor, and embrace the habits that will lead to better health. Implement time-restricted eating, celebrate your gains, and feel empowered by the benefits that follow.
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A Word From Our Founder, Steve Adams
Hey there! I'm Steve
I spent 20 years in high-pressure corporate banking, constantly traveling and neglecting my health. By 50, I was sleep-deprived, getting only 2-3 hours of sleep despite lying in bed for six hours. I suffered from acid reflux, IBS, cramping, constipation, anxiety, fatigue, and brain fog, affecting my performance and relationships.
Then I found a Functional Medicine Doctor
He conducted extensive testing on genetics, gut biome health, and hormones. He discovered several issues and created a personalized medical plan and coached me for a year on lifestyle changes. The results were transformative!
Today, I feel like a new person. I can engage in high-intensity interval training, weight lifting, and running without any symptoms. Inspired by this journey, I founded Tiger Medical Institute to help others achieve similar health transformations - to help you live healthier, better life!
