I'm so excited to share this with you today because just in the past two weeks I've posted two of my favorite interviews that I've ever done and the first one was with the Nobel Prize winner of 2016 Dr. Yoshinori Osumi and what we're going to do today is we're going to talk about the topic of autophagy but that video got such an amazing response that we got really excited but the work that they do can transform millions of our lives, which is why I wrote my book last year Glow 15 it's on the science of Autophagy. It's a New York Times bestselling book which also absolutely surprised me. I had no idea that most people would even be able to pronounce the word, it took me a long time, but the fact that so many people, I get thousands and thousands and thousands of comments, so many people have benefited from this process in your own body of Autophagy and so I thought I'd share with you a little bit about my own personal experience with it why I got interested in it which was about five years ago while I was in Calabria Italy.
So I was in Calabria Italy and I was over there because I was learning about the citrus bergamot fruit and how it really helps the balance of our cholesterol profiles. So I was there with the researchers, so the way that I like to do things is a little bit different, I'm a recovering perfectionist but one thing that I never let go of is I try to find out each and every step of where things come from and how they can benefit us and what's the easiest way to bring them into our lives so I had read the science on citrus bergamot fruit and how powerful it was for balancing our cholesterol profiles but I needed to go and meet the scientists that had done the research go to really where the citrus bergamont grew which was only in the small part of Italy Calabria which is just totally gorgeous and beautiful and while I was over there I met with Dr.
Elizabeth Jander and she first introduced me to this word Autophagy and so when I learned about it from her I was completely blown away she had me in her laboratory drinking the citrus bergamot tea all afternoon and at the end of the day I said to her, "Hey tell me a little bit more. I love this tea I'm happy to drink it it reminds me of when I was in Okinawa with the Okinawans and we would drink four five six cups of green tea every day but why so much of the citrus bergamot?" and she laughed and she joked a little bit and she said, "Hey you know I have to have some anti-aging secrets." I got really excited and said okay tell me more and that's when she introduced me to this concept of autophagy and she told me that the citrus bergamot fruit was activating her autophagy and so I was completely obsessed with learning everything I possibly could and you're gonna be able to watch a lot more videos around how you can activate autophagy in your own body we're gonna put a whole series of them out.
My goal is as you watch these videos you start to learn about the tools that you have that exist in your own body that all you have to do is use them and know how to use them and by using these tools such as autophagy you're able to have more energy you're able to not worry about what weight you have do you have that toxic fat that's accumulated do you suffer from autoimmune issues that can become diseases. All of these areas of our health I want us to be able to use the tools that we naturally have to support them so an overall improved sense of well-being and it's actually a lot easier than one would think. I'm going to show you the top four ways that I like to activate autophagy. The first one is sleep.
Did you know that when you're sleeping your body is naturally working its hardest to activate the youth inside of the cell so that's when the autophagy is removing recycling and really regenerating at a cellular level. Just think of it this way, if you were in a kitchen and you were making a meal your autophagy would be working well when after the meal you clean up the surfaces are all beautiful the compost that's put in the compost the recycling is put in the recycling the garbage is put in the garbage can and everything smells clean and fresh and you're ready to start preparing your next meal.
When autophagy is not working well that's when you start to accumulate too much food in the kitchen, the garbage can gets filled up, the recycling bin can't go out to the edge of the street because the garbage man and the recycling company isn't coming for a couple of days you start to get an odor inside of the house you can just imagine this picture I'm creating for you. Well, when you sleep and you sleep with one and a half cycles of sleep rhythms throughout the night you utilize to what's called your circadian rhythm which is the clock that's in every single one of your cells your autophagy is working at its very best.
That's number one. Number two is incorporating more good fats, having a high fat and ketogenic diet. You see, a autophagy loves fat. It loves ketones, and it really doesn't do well with lots of carbohydrates so high fat low carb ketogenic diet is a great way to activate autophagy. My third favorite way is through fasting. I like to intermittent fast. I like to intermittent fast most days where my body is either fasting for six or 18 hours so you're eating for either eight or six hours and it's simple to do you just really have to cut out one meal so if you stop eating at about eight o'clock at night and you start eating at noon that's a 16 hour fast and that's a great way to really stimulate the activation of the youth inside of your cells you get your autophagy going, you build more energy you have more mental focus the list goes on and on but we're now ready for number four.
Number four, exercise. The cool thing about autophagy is autophagy loves exercise too but it loves it because exercise can be a good stress. So chronic stress is what's considered bad stress, autophagy doesn't do well with it but it does really well with a cute good stress so let's create some of that good stress in our body and we can do it easily with two forms of exercise.
Either we can do interval training where you're going at a higher intensity for a period of 30 seconds to a minute and then reducing it back and forth and you can do that with walking jogging running whatever type of movement or exercise works best for you and when you do it for 30 minutes at a time you may have to build up to that but when you get to 30 minutes you're really activating the autophagy in your body the other way to do it is with resistance training and resistance training can be as simple as using yoga using your own body weight so it's a very easy thing to do and when again you do it for 30 minutes according to research done by Dr.
Beth Levine that is the level that can really stimulate and activate your autophagy at the highest level and in the description below we have tons more information on autophagy you're going to see a lot more videos and my book Glow 15 is all about how we can utilize the process of a Tov g in our own bodies from which foods to eat what types of exercise to do it's the tips I just gave you and so much more and it's got tons of delicious recipes. So subscribe, like, I want your comments, I want your autophagy activating recipes.
Thanks again. .
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