Intermittent Fasting (Autophagy) + Extending our telomeres.
Are these the keys to a long and healthy life?

Autophagy (intermittent fasting) is our focus today. (We will write about Telomeres on Tuesday, coming).

In this informative article, I will explain how I used this “battle axe” to help me recover from my terminal cancer; and how you too can potentially use intermittent fasting to your own benefit for general, good health and longevity. Of course, all of this is subject to your own doctor or medical practitioner giving you the all-clear to proceed as I have done.

I discovered this fascinating subject after hours and hours of trawling through scientific journals such as this PubMed article from 2018: The effect of fasting or calorie restriction on autophagy induction: A review of the literature, where they write: “We conclude that both fasting and CR (calorie restriction) have a role in the upregulation of autophagy, the evidence overwhelmingly suggesting that autophagy is induced in a wide variety of tissues and organs in response to food deprivation.”

This article from the same respected source at the US NIH (National Institute of Health), The Effects of Calorie Restriction on Autophagy: Role on Aging Intervention, writes: “Calorie restriction (CR) is regarded as the gold standard for many aging intervention methods. Although it is clear that CR has diverse effects in counteracting aging process, the exact mechanisms by which it modulates those processes are still controversial.” It goes on to say, “Although dependent on the species and age used in the experimental models and on the duration and intensity of CR regimens, all evidence supports a role for CR in autophagy activation.”

Of course, in every scientific study there are always two sides to a story. So, to balance what we say, let us read The Beneficial and Adverse Effects of Autophagic Response to Caloric Restriction and Fasting. In summary, it writes, “By the activation of adaptive autophagy and relevant downstream effects, IF (intermittent fasting), or calorie restriction can lead to lifespan-extending and antiaging effects via the regulation of adequate homeostasis (the state of steady internal physical and chemical conditions maintained by living systems)” It goes on to say, “Due to the lack of sufficient data associated with the safety and side effects of IF programs in patients, calorie restriction should be used in clinical settings with great caution.” The lesson to be learned from here is to ask questions. Is autophagy for you? What does your own doctor or medical practitioner have to say? The advice on the YouTube videos listed is by different doctors who speak clearly with their opinion. From there, my advice is that if you decide to act, then do everything with caution, and let it be on the basis that you have studied and discussed all options with your own medical practitioner before doing so.

What did I do to help myself by using intermittent fasting?

After completing my own research and without discussing any of this with my oncologist (who preferred not to speak to me about it), I made up my own mind on the benefits. All of this was in early 2022 when information on this subject was scarce. Things are different these days, and in recent months there has been a slew of articles on YouTube, such as this by Dr Eric Berg (The Most Important Benefit of Autophagy: Will Surprise You), where he explains how it “decreases the risk of chronic disease, recycles protein as a survival mechanism, reduce pathogens and protects neurons in cardiac cells, but most importantly how it compliments “anti-cancer activity.”

Dr Rajsree Nambudripad explains in her video, A doctors guide to autophagy and fasting: how to “lose weight, reduce inflammation and live longer.” Additionally, she explains the science behind autophagy.

Dr Jason Fung (with 717,000 subscribers to his video) speaks about how “Autophagy is the natural cellular recycling process that rids our body of old or malfunctional protein, and sets in motion the process of rejuvenation.” 

Dr Mindy Pelz speaks about how long you have to fast for in her video,
Autophagy Fasting: How Long Do You Need to Fast For Autophagy? I found it simple to do. It’s not complicated or the least taxing, and in my opinion, it’s hugely beneficial.

However, the expert on the subject that I relied on most is the best-selling author of Eat to Beat Disease. This marvellous book, written by Dr William Li, is incredible. I read it with alacrity, and many times since, I have dipped in to it to find answers to my questions. I would recommend it to anyone.

To be honest, William Li was my rock during my struggles with my dire prognosis. I don’t know where I would be without him, his book, his videos and his knowledge. Of course, as I explained in my own book Prostate Cancer – So What! his wisdom was one of the several “battle axes” that I used to help me. But he is such a nice man, and with great intelligence, he is irreplaceable in my world.

So, what did I do?

In the beginning I fasted for four days and then ate normally for two. Then repeated the sequence.
I did this for a good number of weeks. After all, I was trying to save my life.
In the process, I agreed with myself  that I would stop eating processed food or sugar.
As a finalist in the BBC Scottish Supercook back in 1984, I knew how to cook everything from scratch. Using fresh vegetables and other healthy ingredients every time. The thought of being lazy and buying processed food from supermarket, I banished from my mind. As I had no control over additives, or ingredients in food from a factory, it made great sense to make my own.
Sugar, is the biggest culprit in processed food. It’s in so many places where it simply should not be. I even found it on the ingredients list in a jar of horseradish the other day. I had to scratch my head and wonder why? In my opinion sugar is a toxin. It acts as an antigen (foreign substance) in the body, and should be banned from everything edible.
Mostly I eat vegetables that grow above the ground, but I am aware of the benefits of sweet potato, and others.
My good quality protein is found in organic chicken thighs (that contain vitamin K2), the occasional fresh egg, and fresh fish of certain types. From time to time I eat slow-cooked lamb and venison.
I never eat farmed salmon or farmed fish after any kind, because after watching numerous alarming YouTube videos, and reading Sixty Harvests Left by Philip Lymbery the CEO of Compassion in World Farming, my opinion is that I have no other option.
I drink plenty of water, especially in the mornings and early afternoon. My tea preference is to blend Earl Grey and green China tea, 50/50. I don’t brew it for long, and then I add a little soya milk.
I exercise, and I meditate every day.
On fast days, I stop eating at 7.00pm in the evening. Then I have nothing but water until about 12.00 the next day (we are asleep for much of that time). That gives me 17.5 hours of fasting. Sometimes, if I am really hungry in the morning, I don’t last much after 9.30am, but even by then I have managed to fast for 15 hours.
In the beginning I fasted often, and as a result, I lost two stones in weight that I was so glad to do.
As a result, my blood-pressure is lower, my general health is much better, and I feel great.
Nowadays I fast one or two days every week. This regime will be part of my regime, for the foreseeable future.

But, that’s me. You need to speak to your own doctor or other medical expert, before starting any new health routine.

All that I have done here is to flag up what I discovered, and why I can see the sense in everything I found. I will leave it to you to make up your own mind.

Remember to have a look  at Essence of Egypt.  Our lovely, clean products are here to help you live a better life.