so if you know gosh I have a lot of memory loss
oh my gosh I didn't know that I was killing myself with standard american diet.
I really want to lose weight, I really want to overcome my menopause symptoms. If you are in
that boat and you want to use autophagy at 17 hours it starts and it will peak at 72 hours.
Dr. Mindy here and on this video I'm going to show you five of my favorite strategies for maximizing
autophagy so if you're new to my channel I just want to say welcome I'm a woman on a mission.
I am trying to change the world by teaching people the principles of fasting I want to get a million
people here this year so that we can use the tools of fasting to overcome chronic disease.
So hit the notification button, hit the subscribe button and dive into gosh I have hundreds over 600
videos here for you to learn the art of fasting so welcome, and those of you that share my videos
out you know how much I appreciate you guys. Those of you that leave comments love it those of you
that leaves your fasting miracle stories love it this is an incredible community and I just love
being on this journey with you all so thank you so much for participating in this experience with me.
Let's start off with this if you're brand new to my channel, you might be like okay this lady is
really enthusiastic this is ladies really crazy about some word called autophagy. If you're
not familiar with what autophagy is let me just give you the basic understanding of what it is
it is cellular repair if you have not been told by your doctor which you should have been told
you came pre-programmed with cells that are 72 trillion of them by the way, that are so
intelligent they know how to heal themselves and when you take food out of the equation something
called autophagy will be stimulated and this autophagy effect will start to clean up the cells
so your cells start to realize hey food's not coming in I better make this cell more efficient
you can actually regenerate cells so like we love autophagy for any damaged neurons in the brain
I've talked about the power of autophagy for hormonal health because the ovaries and the
testes are very easily influenced by autophagy. It is an incredible tool
for brain health, hormonal health, and to overcome any bad living that you might have had years ago
it is never too late to reset your health and when you tap in to a system and a healing power
like autophagy you will be blown away by what your body is capable of doing. Now, how do you do
that okay there are five keys this is kind of goes with five keys to stimulating it and then five key
keys once you stimulate it to keep it going to maximize it so key number one you are going to
need to start to fast more than 17 hours at 17 hours what happens is autophagy gets turned on
but you've probably heard me talk about these different switches that happen with autophagy
it's more like a dimmer switch like you'll start to slowly turn up the healing benefits so if you
know gosh I have a lot of memory loss oh my gosh I've been really I didn't know that I was killing
myself with standard american diet I really want to lose weight I really want to overcome my
menopause symptoms if you are in that boat and you want to use autophagy at 17 hours it starts and it
will peak at 72 hours. So you're going to want to stay within that range between 17 hours and
72 hours that's going to be your sweet spot for fasting if that sounds very overwhelming join me
in these fast training weeks this is my free one week a month I open it up to my free platform here
on youtube and on Instagram and we fast together and I teach you how to train your fasting muscle
so make sure you're participating in each one of these fast training weeks. Key number two
when you go to break your fast I want you to break it with fat and this goes whether you
fast for 13 hours or you fast for three days if we want to keep the benefits of autophagy going
when you break your fast with fat you typically don't elevate your blood sugar and so you will
stay in autophagy longer even though the hunger hormone may get turned off so what does this
look like this looks like an avocado this looks like MCT oil, andreas seed oils is my favorite. The
five seed oil I literally will put on a spoon and just drink it straight off of a spoon if you are
not familiar with andrea seed oils just put seed oil in the comment we'll send you a link because
that stuff rocks and it is key to letting your fast go longer so try the five seed oil out. So
key number two is you're gonna break your fast with fat key number three once you start eating
make sure you do not go over 20 grams of protein when you go over 20 grams of protein you kick
yourself out of autophagy the carbs what they'll do is elevate your blood sugar and too much blood
sugar can kick you out but if you break your fast with a protein that's over 20 grams you've now
completely kicked yourself out of autophagy so we want to keep you in autophagy as long as possible
so break your fast with fat go 17 hours and then for the rest of the day keep your to your protein
under 20 grams and you'll keep that autophagy effect going long past the fasting period.
Okay number four is you're gonna have to sleep so sleep is massively important for autophagy
prior to even understanding autophagy. Every time you go to sleep what's happening is that you are
stimulating autophagy. The body repairs itself when we sleep so get yourself to bed at a decent time
I recommend that you get to bed two hours after the sun goes down that's when the body naturally
wants to go to sleep and you want to get up when the sun gets up that's the best way to sleep
those of you especially my menopausal women out there if you are struggling with sleep I
know I went through a period when people were like oh you'll do so much better when you sleep
and I wanted to say like well that's great if I could sleep one of the game-changing tools that
i use for sleep now is called a chili pad if you put chili pad in the comments this is my favorite
menopausal tool. I get to control the temperature of my bed, I can bring the temperature of my bed
down. When your bed temperature goes down under five degrees lower than your body temperature it
signals the parasympathetic nervous system and you will fall asleep so it's an amazing tool a
thank you chili pad seriously those people changed my life so if you're struggling to sleep and you
want more autophagy make sure you get a chili pad okay number five is exercise but not just any
old exercise it is hip training high intensity exercise 15 to 20 minutes, where you're getting
your heart rate up and down the research done on this is called Tabata's training and it was
done with 30-second intervals where you go all out for 30 seconds with any type of exercise
jumping jacks running whatever it is burpees and then you rest for 90 seconds and then you go 30
seconds on and then you rest for 90 seconds. That is the best way to do autophagy I'm teaching this
in my academy so come on into my academy every Saturday morning I lead a workout class in there.
And we take people through different styles of work out so that we can maximize things like
autophagy, growth hormone, testosterone, collagen and all the things I'm teaching here.
okay so those are the five things now I have some biohacks that are really important for autophagy
two of my favorite biohacks are red light therapy and hyperbaric oxygen. There is incredible research
on both of those that they have the power to stimulate autophagy another biohack I love is
what we can get in drinks and food but a lot in drinks so a lot of teas we know that coffee,
green tea. We know that Ceylon, ginseng, bergamot these are all great teas to stimulate autophagy.
You can also lean into some spices and like ginger, and turmeric. Garlic is great for autophagy.
Chaga mushrooms a lot of you guys have asked me about that over the years. Elderberries, pomegranate,
resveratrol yes that's in wine but make sure it's dry farm wine which is the cleanest wine available.
And then mct oil. So there you go there are a lot of ways to maximize autophagy
if you want to know more about how you can live a lifestyle that builds autophagy. I believe eighty
percent of our day should be in autophagy join me in my academy. If you're curious about some
of these hacks and some of the spices i just talked about some of my favorite drinks I don't
know if you guys ever meandered over to the store on my page drmindypelz.com. But we have
vetted every single thing on that page, we have tested it, we have poked holes into it, we know the
people behind it we've asked those companies for discounts to you so make sure you head on over to
my store and get yourself whatever lights you up and is going to accelerate your healing
response. The last thing, you ready my favorite video the best performing video on this channel is about
autophagy it's called autophagy fasting how long should you fast to maximize your health benefits
go watch it go look at the comments a lot of people had things to say about my glasses I didn't
have a microphone back then I had lights shining in my glasses and it is the top-performing video
on this channel it is what built this channel and it's all around autophagy go entertain
yourself with that video and as always I hope it helps and put your fasting win in the comments.