Video

Transcript

well hello everyone welcome back and today i have a

very special guest Siim Land is actually here with us and he is an author of

several books amazing books um specializing in

autophagy which is what we’re going to talk about and fasting

and keto he’s also a great content creator

he’s a holistic health practitioner and he’s also a high performance coach

so welcome uh sim how are you doing hey i’m

doing really good i’m glad to talk with you excellent

so um you are going to be speaking at our summit coming up so i’m very excited

about that i already got your slides and uh um people

are gonna be blown away and you the first thing i want to talk

about is um you did you get into this topic

of fasting because you had a personal problem or was it just you’re just

interested in it uh i i never had like any health issues

so i’ve basically been pretty healthy throughout

my entire life but i got into intermittent fasting when

i was uh doing you know weightlifting and bodybuilding

in in high school so it kind of just became

more of like a dieting tool and just a nutritional tool

so i tried it out first and i just started enjoying it and then

from the from there on i also just delved a lot into more of

the research and i started writing about it in my

blog which then turned into the youtube channel and

several books and the podcasts interesting because usually in

universities and they don’t really emphasize fasting or

low carb it’s usually high carb right so you kind of just found out about it

somehow yeah like i did my own like research on

youtube and okay just discovered discovered like

different uh and also like listening to different

podcasts and learning about keto from there and

just trying it out myself ah okay great awesome and um you also went to school

for i think uh an anthropology right yeah yeah i

it’s a bachelor’s degree in uh cultural anthropology

did you get into you know ancient civilizations as far as what they ate

back then did you was that a topic that was

covered extensively or uh we we did have like a few modules

about history and hunter gatherer specifically

so yeah we did cover a lot like i remember like one

of my uh essays final essays was on the topic of uh

why the uh hunter-gatherers converted over into

like the agriculture and uh that sort of thing

and like kind of change the entire history so they say

wow and it was it was quite fascinating actually that it wasn’t like this

pre-planned thing or it wasn’t like a natural it wasn’t like a natural

natural outgrowth of like uh evolution or society

it was more like a coincidence because uh you know

over like ten thousand years ago twenty thousand years ago the hunter-gatherer

populations were already constantly moving in between being a

hunter-gatherer for some seasons and for other seasons they were already

growing crops so they just probably

embraced this sort of like a very uh seasonal

lifestyle and for some reason or in a very coincidental manner

there was this during one period they they

eventually um hunted out all of their uh most uh available game

uh meet so to say they out hunted like this

gazelle population there was also like a very cold season so there wasn’t

uh a lot of food in in total so they were kind of forced into starting uh

these small villages and uh then from there on

the hunter or the farmers just had like a

slight edge over the hunters because they were able to store food for much

longer and therefore they just like out

competed the hunters in a very coincidental

manner wow fascinating did um

is i wonder if there’s a lot of any data on the type of um

the type of foods they ate back then as far as

the hybrids that are now like let’s say fruits versus vegetables back then i

mean you didn’t have watermelon you didn’t probably have these sweet apples

like they had they probably had you know bitter wrappers is there any

data on that i couldn’t find any actually

uh well i’m pretty sure that the the foodies was like more fibrous uh

less carbs less energy and total less sugar and

yeah more like the harsher to digest i would imagine so

um yeah like it’s so true that the apple or the

um the watermelon is completely different

uh nowadays than it was even just a few decades ago so uh

like in the you know ten thousand years ago the foods were completely different

wow and then what about um i’m sure like even the banana wasn’t

that sweet back then yeah absolutely um now as far as

there’s been some data on just out of curiosity the uh since you’re on the

since you’re you’ve studied this what about the amount of um

the quantity of potassium foods like vegetables is there data i i’ve heard

references that uh sometimes they as much as um you know

the month like 11 000 grams of potassium foods is

that do you have any ever heard about that um

i not really sure about that so like they probably wear it depends on

the location as well so like if the

population is more near to the equator then they would probably get more

potassium from like fruits and vegetables and those things

but and likewise all hunter gatherers did some form of uh foraging so

they all got a little bit of potassium from those sources

uh not sure if they got exactly like 11 000

um i wouldn’t imagine maybe you know probably changed throughout the seasons

and changed also like on a daily daily basis

is there and then one last question and then we’ll start our interview

um what about um did you ever find any data in like the

earliest um did they find any humans early on

stuck in the ice that were preserved that

um they were able to dissect in the stomach and see what they ate

like the earliest uh man um well i i recall um one of the

oldest like mummified humans the founding ice

i think his name was like ozzy or something in in

switzerland i think in the alps and he had

like he had actually like a patch of uh some like mushrooms so you know in

the mountains eating these medicinal mushrooms and

different kinds of fungi is probably a really

uh more easily eatable source of nutrition

and i think you know the humans back then they ate

you know whatever they could find so it probably consisted of

both different kinds of roots and vegetables as well as

meats and foul and fish even makes total sense okay great well thank

you um so the first thing i want to do is i

want to get into autophagy for those of you that are new

it might be a new topic for those of you probably most of you know about it but

can you give us a real basic uh kind of an idea of what autophagy is

yeah sure like autophagy translates into self-eating and it’s describes this

intracellular process where different particles and weaker

components of the cell or dysfunctional components of the cell are being

recycled and it even is involved in the immune

system functioning and reducing or finding reactive oxygen

species and pathogens so yeah it’s a very it’s a very

intrinsic part of the functioning of the cell and there

is always like some form of basal autophagy happening on a

daily basis so you know fluctuates on depending on what

you do but generally autophagy is more of like a response to some

form of like a stress or like energy deficit so it gets

activated primarily when you’re you know either fasting you’re

restricting your calorie intake you’re doing some form of exercise or

you’re exposed to some other kind of stress with even like

you know even things like the emf or electromagnetic frequencies can

turn on autophagy to a certain extent blue light does it

and the sauna the cold a little bit so yeah it’s a it’s

like a stress resp so like a cellular stress response and the main purpose is

to yeah like just recycle kind of tighten the budget so to say recycle the

the ingredients and the the components of

the cell that aren’t necessary and that are just

like unneeded interesting so i would imagine um

in the area of cancer when you’re doing fasting

in fasting in general if we just talk about fasting related to

cancer do you do you have any data that you can share with

i guess both turning on certain genes and expressing certain genes and turning

off other genes as well as autophagy because as you’re

cleaning up damaged mitochondria and dna

damage you’re going to basically help reduce

resist risk of cancer uh yeah i the kind of current consensus as

i’ve seen from the researchers is that autophagy

is great for uh disease prevention and uh

preventing yourself from getting sick from different kinds of diseases like it

can protect against insulin resistance and atherosclerosis

as well as some malignant tumors and cancers but at the same time there’s

also a lot of research showing that

in the presence of an already existing malignancy or a tumor

then the process of asafoeti can also promote its survival so to say because

uh is like like i said it’s a recycling

process and it doesn’t have like an object

objective judgment about what’s good or what’s bad what’s a good cell what’s a

bad cell so the the idea is that the cancer cell

is just going to steal the energy that gets created from

atopaji and it’s going to use it for its own benefit

and if you inhibit the process of autophagy then you can

you can see that it could help to in some cases

get rid of the or let’s start out some of the cancer

so it’s a very complex situation and it’s very context dependent

so not all cancers benefit from autophagy and some of them can actually you know

die from it where some others don’t so it’s a very

i wouldn’t say that it’s gonna cure cancer so to say it’s great for

preventing yourself from getting sick and kind of keeping your house clean

but at the same time if you’re already sick then i wouldn’t place all of my

bets on it and the research also says that there

are potentially some negative side effects to it got it

what about fasting in general uh you have

the you know the starving off of glucose and glutamine which cancer can

consume but also you have the expression of certain genes

do you have any data on that as far as related to cancer

um turning off you know genes that are related to triggering cancer or growing

cancer um well yeah like for example

um well well i do know that ketosis and fasting can uh inhibit heat stacks

which are associated with aging and cancers as well

so they’re histone diacetyl i’m not sure what their full name is yet

but essentially they are these uh related uh inhibitors that can be caused

with some diseases uh but yeah like autophagy

uh also like um yet it it it promotes some other forms of uh

health as well like usually autophagy is activated when you are under energy

stress and uh for example it’s uh

turned on by this particular pathway or the fuel sensor called ampk

which which promotes the kind of fuel mobilization of

of the entire body as well as ketosis and that has been shown to have

like um like anti-aging effects as well as a disease

prediction okay and the reason i’m bringing this up is because i had a very

interesting um person call me uh he’s been studying um

you know autophagy and fasting and keto and and about a few years ago

he came down with um a diagnosis of prostate cancer stage four

spread metastasis to his bones and his uh

he started getting bone pain through the rib cage and spread all over through his

body and not only did he already have

diabetes and every other symptom metabolic disease but he came

towards this cancer so the doctor said sorry um

we can give you some drugs to for the pain but there’s nothing we can do he

goes to three different doctors and then he starts going on youtube he

starts studying on youtube and um learns about fasting

so you know he’s a pretty smart guy because he

there’s some data that was shown that if you fast

for too long you can deprive yourself of nutrients

and that doesn’t help the immune system that can actually make things worse so

what he did is he did a 45 day fast now normally

you wouldn’t go that long but he did because he wasn’t hungry

and he had a lot of weight to tap into but but what he did

is something that i don’t think there’s a lot of research on

and i think there’s a little bit of data on but it’s hard to find it

he just took a lot of nutrients while he was fasting

because you know when people say you’re gonna do a true fast you’re not gonna

take anything else well he took a lot of nutrients

and he also took um concentrated um phytonutrients like out of garlic um

and turmeric and several other ones that were um

you know they’ve been known to help to inhibit the formation of cancer so he

was doing all that and uh for 45 days and so he went back

um to the doctor and the bone cancer was gone it was negative

and so was his prostate cancer and so he is

um the doctors just don’t know what to do don’t know what to even think of it

you know you would think they would be like wow

let’s uh let’s find out what you did they weren’t even interested but anyway

he um he wanted to tell me a story i did an

interview on him i’m going to release the video probably on monday but

fascinating data on um what happened to his body when he did a 45 day fast with

nutrients i mean you like out of all the people

that i know that had stage four i’ve never met anyone who survived

i don’t know have you have you um no not really and it’s it’s a yeah like a

really i’ve also heard like similar stories where people

go on this very long fast and even do things like dry fasting and those things

uh but yeah like i i would imagine you know

giving your body some some some of those nutrients is also

very beneficial because um you know some of those compounds that you mentioned

like um the turmeric it can also promote

uh further autophagy as well so these different compound polyphenolic

compounds and plant compounds ginger cinnamon

cayenne pepper you know berberine they also

uh can turn on autophagy and have like other other medicinal benefits yeah

fascinating so um yeah i’m just learning all about

like learning exactly what he did because obviously it worked for him and

it’s some great data but um yeah so i’ll share some of the stuff that he found

that i’ve never even heard before he he found some data and i don’t know

if you’ve ever heard this that there’s some differences between

the ketones that are generated from fasting

versus the ketones ketones that are generated from

diet have you ever heard that before um yeah like uh the only

the only uh difference that i’ve seen has to do with some of the

uh ratios between nad and nadh as well so for example for clarification nad is

like this coenzyme in the body that’s involved

with virtually all processes and especially in the

metabolism and nad is uh fluctuating or it’s cycled

between nad plus and nadh and uh you know

if your energy is let’s say lower your energy status is lower

like when you are fasting then your nad is higher than energyh

whereas if you’re eating then your nadh is uh higher

and in a d has is like a role enhanced aging and

uh just general longevity so the older you get the less energy you have

and the sicker you are the also less energy you have so that’s why probably

fasting can help with raising your energy levels

and the way it does it is by re-promoting the recycling of nad

because then it is like the majority of your nad on a daily basis is

being created from this uh the salvage pathway

which is uh which is not the right from diet it’s that derived from

the recycling of the energy and the fasting as well as exercise are

one of the most like the best ways of going about it because the ampk that i

mentioned is needed for uh turning on that salvage pathway

so you need to do something that puts on like energy stress on the system

in order to regenerate your nad that’s fascinating because

you’ll have people that are trying out keto and instead of going on the keto

diet they take some exogenous ketones and they

as a supplement they think they’re uh they’re really doing keto and they’re

gonna get all the benefits um not quite um

what’s your um what’s your thought on this comment that a lot of people

make um well i don’t want to do fasting because

i’m going to lose all my muscles

well yeah it’s a fair fair point or a fair concern

because like you don’t want to become emanciated or

lose your muscle mass because muscle mass is really important for just

longevity as well as metabolic flexibility so

with more muscle mass the more carbohydrates you can also tolerate

and the more insulin sensitive you are the

the more like more glycogen you have to store and you’ll also be able to just

get away with more calories without gaining weight

so from a like functional perspective as well as aesthetic perspective

muscle mass is really important and the fasting doesn’t

well fasting is like a inherently catabolic state

you are like breaking down your uh tissue

and uh if you don’t compensate for it with adequate nutrition then eventually

you will start to lose muscle uh so yeah that’s why the key aspect of it is to

make sure that you if you even if you are doing some fasting that you also

re-feed properly and you get like the key nutrients

needed for muscle maintenance and growth especially like protein is the most

important thing so combining like a low protein diet

with internal fasting is not a good idea because uh

you’re staying in a very catabolic state and you’re not getting enough um

like building building blocks for promoting a muscle maintenance

so so isn’t there also um a protective mechanism that

does tend to conserve um protein fibers when you do a fast

yeah there are certainly is like growth hormone

which gets released while fasting does have a like anti-catabolic effect

and uh it promotes fat burning and maintains muscle mass

as well as ketosis or ketones themselves ketones that have

anti-catabolic effects and autophagy even

has some anti-catabolic effects but but it’s more of like in a hormetic way

that a small amount of uh autophagy and small amounts of catabolism

make your body more resilient against it so if you never

experience any like fasting or if you never experience

any small amounts of muscle metabolism then you would like

wither away really really fast if you if you ever skip a meal so to say because

yeah like the body needs this small amount of stress in order to actually

get stronger and benefit from it but at the same time like

you know eating an actual meal is still more uh muscle preserving than any kind

of fasting although the fasting is very beneficial

in doing it so if if you were too fast when you’re not

doing ketosis then that’s much much more catabolic than if you were too

fast when you are in ketosis so that’s why i believe like combining

uh fasting with some form of a keto diet is a is very is much

healthier or is much easier as well because you all just feel

more energized and you’ll get less hungry because you’ll just be burning

like the fats and ketones versus um someone doing keto i’m sorry

intermittent fasting and doing a high carb diet right that’s

what you’re talking about yeah like i i really i believe like um

it’s still better than nothing like uh you can still do intermittent fasting and

gain some of the benefits if you are doing like a high carb diet

it’s just gonna be from my own and other obvious people

experience it’s uh usually slightly harder because you’re

uh running on this you know glucose burning engine

and your once your glucose runs out so then you go into like a mild energy

crisis which doesn’t really happen if you are

like fully keto adapted you’ll just tap into your body fat and not

experience like any energy dips or you won’t get hungry

during day time and then this is probably another

good reason why you should exercise uh to

keep your muscle mass there right because exercise does stimulate uh the

growth of muscle yeah yeah exactly like it’s um it’s the

like most important part of it like you need to

send a signal to the body that it needs to have a muscle

yeah so um so i guess the key to if you were to do

fasting and you were to do um and you want to

preserve your muscles and you’re eating protein but you’re massively stressed

out the cortisol spikes uh that’s probably

not going to be good to preserve muscle yeah yeah like cortisol cortisol breaks

down muscle tissue but but at the same time

cortisol also mobilizes fat so it’s a very again

depends on the dose a little bit of cortisol is good but too

much is bad and if you’re chronically stressed out then

eventually yeah you’re going to lose your hair

you’re going to imbalance your hormones and lose muscle mass and

cause problems sleeping so yeah in most cases the

morning rising cortisol which happens after you wake up is beneficial

because it’s going to start today but you don’t want to have like high amounts

of cortisol in the evening and when you’re about to

go go to bed yeah so there’s a difference between the

chronic uh overwhelming stress and some some intermittent stress that you

can recover from especially like i know women when they

go through menopause and let’s say they get some overwhelming

personal problems that just can’t go away boy they just

they can really wither down and just get atrophy like crazy

so i’ve seen that many times yeah i want to mention this topic that’s

confusing for a lot of people maybe you could

help educate people in a way that’s very simple

mtor like what is mtor in the simplest version that you can explain

yeah well in the simplest way i can say it’s the

growth switch in the body that promotes growth of all cells whether that be

muscle cells nerve cells immune cells and

even some cancer cells as well as you know

fat cells in some cases as well so it’s like a all-encompassing

growth switch and uh mtor in small amounts and in the right dose

is great because it’s again useful for muscle building and muscle maintenance

so without emptor you would die because yeah you know you would just

wither away eventually but if your mtor is

you know chronically activated and it’s expressed in

excess then that can also cause some you know disease uh like for example a

good sign of too much empty activation is acne

and skin problems and because it’s related to ige

one as well so you know some form of uh higher blood sugar diabetes that can

cause that can be result from too much mTOR and and you know the

worst case scenario is some cancers and malignancies

because because of the same like uh growth

promoting aspect so how would we translate that into something practical

like what would you want to do to not overdo

it to create not too much mtor but just

enough is it just related to what we talked about as the

your stress and overwhelming stress versus a little bit of stress here and

there uh well it’s it’s not really

you know mtor is raised by some key factors like uh

one of them is protein amino acids the second one is like carbohydrates and

insulin and the third is uh overall calories so

if you’re eating too many calories the renter is already going to be

turned on to a certain extent and lastly it’s also the eating frequency so uh

basically if you eat a bunch of junk foods all the time

very often then your empty is going to be turned on all the time

so uh the best way to kind of mitigate that is to

cut down on the eating frequency you know skip a few meals do something

interesting and as well as limit your like

carbohydrate intake and not spike your incident all the time

so because you know dealt you know you can choose to either

restrict carbs or restrict protein so if you if you restrict your protein

then that can have like a negative effect on your muscle maintenance and

just because protein is more essential than carbohydrates

you need protein to survive but you don’t need carbs to survive so it’s like

which one are going to choose so uh you can you could have both but

yeah the idea is to not over eat either of them and uh yeah like just

fixing insulin resistance is also important

because uh if you have like a higher blood sugar all the time

throughout the entire day like a pre-diabetic

then that’s also like uh going to at least

turn on mtor to a certain extent so you you’re going to be in this hyper insulin

insulin mix state all the time how would how would you um what would you

recommend for someone as far as the amount of protein someone

should consume at a given meal well if we’re talking about like a one

particular meal then the the well i would say that

if you do eat a meal then the goal of that meal should be to stimulate

muscle protein synthesis um because that’s going to

first of all is going to trigger the maintenance of muscle tissue

and if you’re trying to like build muscle tissue then it’s also

needed to consume at least a certain amount of protein

to make it happen and the research shows that the minimal effect

comes from at least 2.6 grams to 3 grams of leucine per meal

and which which leucine is the most anabolic amino acid that turns on mtor

and you can get that amount usually from like at least 30 grams of

protein so i think the minimal amount of protein

you should get from one meal should be 30 grams

and the upper threshold for that appears to be around like 40 grams

so there’s not going to be like a additional benefit beyond

40 grams interesting so that it doesn’t but it doesn’t mean that

you but it doesn’t mean that you can’t eat more protein

per meal either your body is just going to slow down some of the digestion

and it’s going to absorb it like like later in a few hours

so you could even eat like you could even eat the single days of protein in

one sitting in one meal and the body wouldn’t like lose or it’s

not gonna you’re not gonna waste it away your body

is still gonna absorb all the protein it’s just gonna do it in a small

slower manner and so if we look at the that in ounces uh with sounds to me

that would be something between i guess three and a half to seven ounces

what’s your what’s your conversion on that uh i’m i’m not sure

like uh i i don’t use ounces but uh right like 30 grams of protein depends

on the protein source as well like um if we’re talking about like

chicken breasts then one i think one chicken breast has

at least like 30 grams or 40 grams whereas if we’re talking about like uh

salmon then salmon has a little bit less uh so

yeah it depends on depends on the protein source but i i i like to

i i like to look at the grams and usually like maybe

at least like a fist fist size is like a piece of meat or something

he’s like 40 grams i think okay good so i mean even like if you do eggs which

is uh very bio available uh one egg is seven grams yeah so we’re

talking um you know you can do the math five five

four five four five eggs is uh is perfect for for for that

because eggs also has very high in leucine so

you can get you can get the all the leucine that you need for that

stimulation from like 4x 5x and you’re talking per meal per day

uh per meal yeah like you know in total the the research shows that

there isn’t even for like high level physic physical athletes

and uh sports uh people is there’s no benefit beyond eating

0.8 grams per pound of lean body mass per day

so that’s like the upper threshold that no one really needs to consume beyond

and for the average person who does who just you know works out on a regular

basis then for them they could get away with

like 0.7 grams per pound of body weight i do believe that the slightly higher

protein intake is better because the rda for protein is

really low like the rda for protein is like 0.4 grams

per pound of body weight which is just like the bare essentials for

surviving and not with the wrong way so for optimal

uh because like the research shows that the higher protein diets tend to be

better about body composition they tend to increase like

fat loss as well as increase muscle growth

and they’re also like slightly more satiating so people naturally tend to

under eat when they do increase their protein and intake a little bit

so i would aim for like promote let’s say for example

um a person who weighs let’s say 150 pounds or 160 pounds

then for them they they could eat maybe like 120 grams of protein

per day or 100 grams of protein at least like the minimum

that’s what i would aim for okay and then um

if obviously if someone is younger and they have a fast metabolism

and they don’t have insulin resistance instead of going keep continuing to go

up with the protein maybe they should add more fat

as calories yeah like the uh well they if they if they were to be

eating more protein then that the extra protein will

eventually be converted into glucose and sugar basically which isn’t is which

isn’t necessarily like a bad thing but it’s just

you could also eat carbs at that point so you’re not getting like additional

muscle building benefits from that you’re just wasting more energy for

digesting that protein but yeah like adding adding either

once you have hit the uh like the goal for a protein intake then the way

to go up from that and if you still have like calories for

the day then that will be either like fats or carbs so depending on

your preference i personally do like to have more fats

um because of uh just me trying to maintain some aspects of ketosis

but i’m not like really strict with my carbs either so i’m

i’m like eating plenty of vegetables so i’m not afraid of getting kicked out of

ketosis because of eating like broccoli or cauliflower

so right yes like the fibrous carbs are pretty

benign in my opinion and they don’t really affect my like ketones and

blood sugar no mine either um so just so people got that it’s point

eight grams per kilogram of body weight right

uh uh point per pound okay so you add that calculation so it’s

0.8 grams per pound of body weight

yeah that’s that’s the upper upper threshold and

you know for if you are like really doing a lot of like exercise then you

could also get for like one gram per bond

but uh 0.8 is already at least the research shows that

that’s already optimal those okay at the maximum and the

and the minimum would i would say is like 0.6 or 0.7

yeah per gram yeah so if you if your metabolism

is uh let’s say you’re um your digestion is really bad and um

you have problems digesting protein you maybe you need to go a little lighter

than that kind of vary depending on what’s going

on with your physiology yeah absolutely yeah like um yeah it’s a

very individual based thing so if you if if a person like i

would i would i still find a lot of merit from

doing like a very strict keto diet like the therapeutic keto that

for people who have like some insulin resistance some severe diabetes or

like epilepsy and those things and yeah if they do have like

uh some problems digesting protein then yeah for sure keeping the protein more

moderate is uh better in a sense because uh at that point you

can still leverage a lot of the anti-catabolic

effects of the ketosis itself as well absolutely

another question people always ask is that

if i take mct oil during a fast will that break my fast

i get that so often i just want to see your intake on that

yeah it’s a common question and uh you know

mcts are like a really interesting like substance

so they’re not they’re not like they have a very thermic effect so they

raise your metabolism uh because of being converted into

energy really rapidly so they bypass some of the steps in digestion and

energy production so uh they’re they get converted into

energy really fast and you know a lot of the times

if people take too much mct oil then they can also get the runs

so uh go goes out really quick as well but generally from the the uh calorie

perspective like the calories it depends on like what you what you

mean by breaking the fast right right it has calories so therefore it

could break a fast but at the same time it doesn’t spike

insulin it doesn’t raise blood sugar it actually boosts ketone body

production and it also stimulates some aspects of atovaj so

there are there’s a different kind different type of autophagy called

chaperone mediated autophagy which is uh like a subcategory and it

targets specifically certain amino acids so uh like rather than going for

like rather than going for like this macroautophagy you would go for

more of a very specific type of autophagy that

like recycles amino acids specifically so i think the

having like some mct oil in your coffee or something

then that’s not a problem in my opinion as long as you’re not really over doing

the calories so like one one tablespoon of mct oil is a pretty

fine in my opinion and it’s actually a boost it’s very

boosts a lot of the like the goals of the fast by putting you into deeper

ketosis and uh turning on some atovaj as well

that’s interesting that’s great um your your book you have a new one coming

out right i don’t think it’s released yet i think it’s called the stronger by

stress is that coming up is that out yet no it’s coming out in august in the

middle of august oh okay good so then we can actually um

talk um we can actually bring it up at the

event um and so you also have quite a few books um how many books do

you have out uh well it’s uh like five i would say

five yeah and so the i think the one that

seems to be the most popular i know it’s the uh metabolic autophagy is that the

one that uh yeah yeah it’s the it’s my latest book

and yes it’s the most comprehensive and uh the biggest

so i’m gonna just recommend that everyone get that book and i’m gonna put

a link down below simply because it autophagy

understanding it can make you live longer

it can actually help you prevent so many problems it could

increase your performance um your your anti-aging i mean it’s just so many

things and i think you’ve done an exhaustive study i

appreciate that as i went through it i’m like boy you’ve

done some serious research on this i mean like you’ve looked at everything

and um because it takes a lot of time to dig

out all this stuff and summarize it and communicate in a way that everyone can

get it so i’m like thank you for summarizing

the whole topic into one book um yeah i mean how many hours

did you put into that book uh well i did like a lot of research

beforehand so i was already writing out articles

for like a few weeks and then i took like a small break

uh from from writing because i didn’t i didn’t plan on writing a book

but like i saw that there was like a lot of uh

misconceptions about the autophagy and just myths and uh

rumors so i wanted to kind of refute them like one of one of them being that

autophagy is only good that you want to turn on autophagy all the time

for the rest of your life which isn’t true like we talked about earlier in

this podcast that uh sometimes this can

actually be harmful so yeah you have to find out like the

optimal balance between it and uh know how to balance it with like

mTOR and just the adequate nutrient intake

awesome this has been awesome so thank you so

much for your time and hopefully everyone could make it to the

uh summit coming up in at the end of august i’ll put the links

down below and then you have a very amazing presentation that uh

um everyone needs to be there because you’ll you’re gonna go through this

topic extensively because i saw the slides

and it’s quite quite exciting so thank you so much

yeah yeah i’m looking forward to it and yeah thanks for having me

absolutely