#101 Metabolic Autophagy Book Launch Q&A

Siim Land (0:00)

The wait is over, it's here.

My new book Metabolic Autophagy is now out, and you can get it on Amazon. This episode is the book launch livestream I had on my YouTube channel. I'm going to talk a lot about fasting and autophagy. If you haven't already, then I would greatly appreciate it if you could get the book on Amazon, and also leave a review. It's going to help a lot with the rankings and boost the initial launch. So, let's begin the show.

SPEAKER_2 (0:27)

Do you want to know what it is?

Siim Land (0:30)

Body Mind Empowerment.

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Get stronger, faster, smarter, quicker, friendlier, more helpful, more driven.

Siim Land (0:38)

Everything the body needs.

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Control your mind.

Siim Land (0:43)

Like I said, today's livestream is quite special. I launched my new book on Amazon called Metabolic Autophagy, and it is quite like a master's guide to doing intermittent fasting for both longevity as well as performance. And it teaches you a lot of these different, not only like best practices of how to do it to the best way for particular goals, but also like teaches you the context and the general guidelines for applying these same principles to any kind of situation. And I think that that's one of the most critical parts of any nutrition plan. Or any nutritional advice or health advice out there, because the body is quite complex. And everything you consume, every activity you do, they're going to have a completely different metabolic response based upon your general metabolic conditions, your what you did the previous day, what you did that particular day, what kind of fuel substrates are floating in your bloodstream at that moment, and what you're going to do afterwards as well. So it's really quite an in-depth guide to knowing the in-workings of your metabolism and how to optimize them for your particular goals. So yeah, if you're watching this, then let me know where you're watching this from and start popping in some questions that I'm going to answer regarding general advice about Intimate Fasting or keto or something along those lines. And we'll start rolling. But before I do that, I may also browse through a bit through my book. I'm going to read the back section of the book. So Metabolic Autophagy is a collection of guidelines about the principles of the body's anabolic-catabolic cycles in regards to nutrition and exercise. The word metabolism means change, and it describes the collection of all the life-sustaining chemical reactions inside the organism. Autophagy translates from ancient Greek into self-devouring or eating of self. The process of autophagy entails your healthy cells devouring the old, worn-out weak ones and converting them back into energy. So essentially the entire concept of doing intermittent fasting or the entire concept of metabolic autophagy circles around optimizing the process of autophagy at some particular moments of the day, while at the same time being mindful of the other side of the coin, namely like anabolism and making sure that you don't overdo autophagy because autophagy is like those specific things. You don't want to have too much autophagy, but you necessarily don't want to have too little autophagy either. So the best optimal dose is somewhere in the middle. And what your optimal dose for that middle is, it's going to depend again on your general metabolic health and nutritional status and what kind of a diet you follow and how often you fast and what kind of exercise you do and so on. So the book itself will teach you a lot of the same principles of that and making sure that you don't accidentally jeopardize your longevity just because you're becoming too biased towards being autophagic all the time or you're fasting too much in a sense. You want to make sure that you actually build muscle as well because muscle is incredibly vital for longevity and it actually helps you to be healthier and it's going to increase your health span, not just like your lifespan. An increased health span means that you're going to maintain your vitality throughout the later parts of your life, so to say, that you don't get hospitalized and suffer from some sort of neurodegenerative diseases or something like that. So that's why you have to be mindful about making sure that you still stimulate mTOR and be anabolic.

Great, I'm going to pick the first question. Does HIIT exercise speed up aging? Aging, well, not necessarily depends upon the intensity and depends upon how frequently you do it. In general, doing high intensity interval training is pretty good for longevity and it's going to boost growth hormone and it's going to basically help you to burn fat, while at the same time not wearing down your joints as much like compared to hours and hours of cardio, then HIIT is definitely more effective. You're going to gain more benefits from less time in terms of both fat loss as well as like a growth hormone surge. But it can only accelerate aging if it becomes like an additional stressor. So if you stimulate your sympathetic nervous system too much or if you do HIIT too often without recovering from it, then that's going to essentially... I wouldn't imagine that it's going to accelerate aging that much, but it will be simply like you're going to feel more worn out all the time. And that in turn may damage your mitochondria and that may in some indirect way and kind of damage your longevity. But in general, HIIT is a really good thing for... It has anti-aging benefits because of the growth hormone surge. And I would say that doing HIIT consistently, maybe like once a week, once a week would be like the minimal dose. And then that's going to be pretty good for... If you do it for the rest of your life once a week, of some HIIT cardio for maybe only like 5 to 15 minutes, that's going to be pretty good. I myself do mainly like Tabata type of HIIT cardio of doing 30 seconds full out, resting 10 seconds, and I repeat it for like 8 to 10 sets. And the exercises I usually do are like maybe burpees or kettlebell swings, or like some plyometric jumps or sprinting. Those are the best ones that I find. Or those are the ones I can do like at home very easily. Next question. Would you say doing slow cardio for hours promotes autophagy? Yes, it will. So to say that cardio itself will deplete like your liver glycogen, and it will stimulate the other pathways that will in turn like activate autophagy as well. It can promote ketosis and it can promote AMPK. So if you do it cardio for hours, especially in a fasted state, then that's going to enable you to tap into the kind of fat burning zone faster, and it will also enable you to tap into the autophagic zone faster. So there's actually a study that doing cardio, slow and low intensity cardio in a fasted state, activates these genes related to autophagy much faster, which is a video that I'm going to publish next week as well. So check it out.