This Gets More Autophagy AND Shrinks More Fat than 3 Days of Fasting

3-day fasting is for freaks. It's

serious stuff. But the benefits are

legit. They're very real. But what if I

told you you could get all the benefits

of a 3-day fast in a simple 16 or 18

hour fast? It's not realistic to just

jump into a 3-day fast all the time. You

can lose muscle. You can feel fatigued.

It's pretty extreme. So, in this video,

I'm going to show you a few things. One,

I'm going to show you a simple

thermogenic trick that you can follow

and a few other little things in that

category that help turn on some of your

body's fat burning processes,

specifically in regions of your body

that you need it. Then I'll give you

some tools on how to increase

mitochondrial function and restore

metabolic health to the extent of a

3-day fast in just an 18-hour fast. Then

we'll talk about how you can increase

the longevity benefits of a shorter fast

and get the antioxidant and

anti-inflammatory effects in just an

18-hour fast instead of a three-day

fast. Then I'm going to give you a

simple trick that you can do that

changes your body clock and your

circadian rhythm to get you two to 3x

the benefit out of your 16 to 18 hour

fast. And then we'll talk about how to

boost autophagy. Specific interesting

new ways to increase autophagy

leveraging your fast. One way you can

get some extra benefit out of your fast

of course is by having some good quality

coffee. I put a link down below for a

free $20 bag of four sigmatic mushroom

coffee. You just pay shipping and

handling. So I've been using for

sigmatic for a really long time. So this

is their way of extending a thank you

out to people that watch my videos. So

literally a free $20 bag. You just pay

shipping and handling. And if you end up

buying some things from For Sigmatic, if

you end up buying about $59 worth of

stuff or more, you get a free bag of

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It's the only mushroom coffee I know of

that actually is real, using real

mushrooms. Every single batch is third

party tested for purity and for

efficacy. So, if you're looking for that

extra polyphenol boost and the

adaptogenic effect of mushrooms that can

get you through a fast a little bit

better, definitely use that link down

below and grab that free bag of coffee.

They're also available at a bunch of

retailers. You got Target, you've got

Sprouts, you've got Whole Foods, but you

can just go to forsigmatic.com/thomas

to get that free bag of coffee. Just pay

shipping and handling. How to get more

thermogenic fat burning effect out of a

16 or 18 hour fast. The Journal of

Clinical Investigation found that just

cold exposure, not even a cold plunge,

but being in a cold room, actually

amplified norepinephrine

by 4 to 12fold.

Not 4 to 12%, 4 to 12x. Now, this is

specifically in the brown atapose

tissue. So, when you're fasting, you're

already having an increase in

norepinephrine. You're having an

increase in the adrenaline that's

burning fat. But if you have a specific

increase in the brown atapose tissue, it

makes it so that that brown atapose

tissue generates more heat and

ultimately burns more fat during a fast.

So what do you do in this case? Well,

you could simply jump in a cold plunge

at the beginning of your fast. That

definitely does work. You could take a

cold shower. That definitely works. But

one of the simple things that you could

do is just crank the thermostat down.

Spend a little bit more money on your

climate control and your AC. But you're

getting a benefit. And as far as brown

atapost tissue is concerned, it's

definitely a solid benefit for a little

bit more prolonged exposure in

moderately cold temperatures. But what

if you don't want to crank the

thermostat down or you don't want a cold

plunge? Well, there's some other

interesting ways. So, have you ever

heard of grains of paradise before?

Grains of paradise activates what's

called TRPV1 receptors. This activates

an adrenaline response, a norepinephrine

response that can increase body heat and

literally increase fat oxidation. Grains

of Paradise definitely takes the cake

here, but a quick second place is going

to be cayenne pepper. So, what you'd

want to do is simply during your fast

add cayenne to your water, add it to

your coffee. It may not even seem like

much, but it has a decently profound

effect. When you activate this TRPV1,

you're doing some pretty cool things.

So, it kind of solves the pain point of

just not getting a whole lot of extra

fat burning when you are sedentary. I've

got two more in this simple category,

though. One that's really interesting is

you could literally do breath work and

do breath holds. Sounds crazy and it

kind of is, but when you hold your

breath, you increase CO2 and it creates

this stress. And this CO2 pressure, this

stress activates all kinds of adrenaline

and norepinephrine processes in your

body. So, when you feel like you're

sedentary, you're not able to get up and

move around a lot, doing some simple

breath holds to the point where you get

a little stressed actually causes a

surge of adrenaline that can increase

fat oxidation and increase brown atapose

tissue activity. This last one is going

to make me sound like a lunatic, but

it's real. Menthol. Have you ever

noticed how when you put something like

menthol on your skin, it feels really

cold? This is a common thing. Well,

that's because of something called the

TRPM8

receptor, which is similar to TRPV1,

except it signals that you are cold in

an area, even if you're not particularly

cold. Well, research is demonstrating

that this actually increases brown

atapose tissue activity in the areas

that menthol is on. So, it might be a

stretch, but it might also not be. I

thought I'd throw that one in there for

fun. A lot of times the reasons that

people are doing longer fasts is because

they're looking for metabolic health or

mitochondrial function. So, how do we

get the effects of a three-day fast in

just one day when it comes down to

mitochondrial health? Well, got easy

things you could add here. It all comes

down to the last enzyme in the electron

transport chain within our mitochondria.

If we can activate cytochrome C oxidase

through what is called red light therapy

or photobiomodulation

we literally can restore metabolic

health because when we are fasting we

are already taxing and asking a lot of

the mitochondria. So when we expose

ourselves to red light during a fast it

increases cytochrome cioidase activity.

It increases the enzyme. What that does

is it allows for more electron flow. So

cytochrome oxidase is the part of the

mitochondria where oxygen ends up at and

when oxygen ends up there it signals and

creates ATP energy. So by having red

light while we are fasting we're

increasing the amount of ATP that our

cell or body or mitochondria can create

and it's doing it from what? It's doing

it from our fat storage. So not only do

we get more fat loss but we're also

rekindling and turning on the

mitochondria again. The other thing that

photobiomodulation or red light will do

is it tells the cytochrome C oxidase to

release a bound nitric oxide. Nitric

oxide inhibits cytochrome C oxidase the

mitochondria from producing the ATP. So

when you release the nitric oxide

because of the red light that liberates

and you can now get more oxygen and more

energy released by the mitochondria

specifically in the brain. So, you're

getting a huge energy boost that

actually rekindles your mitochondrial

health and can improve metabolic

dysfunction. And we're not talking by a

little bit. This is very significant

stuff. And newer evidence on the

mitochondria is coming out demonstrating

that not only are the mitochondria

extremely responsive to light,

especially when we're fasting, they also

emit their own light. So, whole new

worlds of research coming out here. So,

this is not crazy talk. Now, we all want

to reduce inflammation. So, we're going

to move to the next tool to amplify a 1

day or 18 hour fast. I started fasting

mainly because I wanted to modulate

inflammation. It was one of the

strongest ways that I could research to

modulate inflammation. So, now we can

enhance it even more. When you are

fasting, because there's no food, your

body reallocates resources to other

things. And a lot of times, what's

called the NRF2 pathway. So, it

reallocates energy towards this

anti-inflammatory pathway that is super

cool, super fascinating. There's a few

quick ways that you can improve this

even more. For one, it's something you

hear me talk about all the time. Green

tea. Green tea extract pills or straight

up green tea that you want to sip on.

Green tea because of the kakans

increases the NRF2 activation

tremendously. What we've seen in the

evidence is that green tea kakans

increase liver protection. There was

actually a study where they induced

liver stress and damage and they found

that green tea kakans reversed the

damage because they are that powerful at

increasing antioxidant and

anti-inflammatory pathways. So you

amplify an already existing pathway

that's happening when you're fasting.

You can do it without fasting, but when

you're fasting, you're turning something

that's already up up even more,

accelerating more of the benefits. But

we've talked about that enough. You want

some different ones. What about

rosemary? Okay, you could make a

rosemary tea. They literally make

rosemary tea. You don't have to make it

from scratch. There's rosemarinic acid

and carnosic acid. Okay, these are in

rosemary and they have really

interesting properties on the NRF2

pathway. They actually unlock NRF2. So

NRF2, this anti-inflammation pathway is

locked down by something called keep

one. When keep one gets turned off or

removed or deactivated, it releases

NRF2, NRF2 can then go tell the cells to

release their anti-inflammatory and

antioxidant methods or pathways. So,

it's the gatekeeper and it keeps things

locked down. It keeps them under lock

and key. So, it removes the lock and it

allows NRF2 to do its job. So, if you

combined rosemary and green tea, you're

left with a really interesting

combination there. Curcumin is really

interesting during a fast. has to be

combined with black pepper. You probably

know that. So, curcumin plus black

pepper allows for the activation of the

curcumin. But what curcumin does is it

goes over to keep one and nrf2 and it

actually disfigures keep one for a

little bit and actually changes the

structure. So, it actually takes the

brakes off of nrf2 in a way and allows

nrf2 to activate once again. So, these

are simple things that you can do during

a fast that amplify the

anti-inflammatory effects of a fast

dramatically. But what if I told you

that you could improve your insulin

resistance by almost 2x just shifting

one little thing with your fasting and

your circadian rhythm? Well, there was a

randomized control trial published in

Cell Metabolism that was looking at the

effects of timerestricted feeding on

insulin resistance. And what they found

is that simply doing an 18-hour fast

with a 6-hour eating window, but having

the fast start in the afternoon, so

you're skipping essentially dinner.

there was a 2x improvement in insulin

resistance. You're effectively doubling

the benefit of fasting as it pertains to

insulin sensitivity, glucose, and

insulin resistance in general just by

changing when you fast. So, you

basically are getting the effects of a

48 hour fast in 18 hours by just doing

this. Like, plain and simple, just by

shifting timing. Now, the big one, so

many of us fast because we want

autophagy. We exercise because of

autophagy. But if we understand how

autophagy works and the multiaceted

approaches that go on there, we can

really amplify and get maybe even a

benefit of like a 5-day fast in an 18-

hour fast. When glucose levels drop

during a fast and fat oxidation

increases during a fast, it actually

signals heat stress within our body. Did

you know that? It actually creates a

saunaike effect inside our body. We just

don't always feel it. Okay? So, it's

increasing these things called heat

shock proteins, which maybe you've heard

Dr. Rhonda Patrick or Joe Rogan talk

about before. So this happens and it's

significant. It's not small. But what

else increases heat shock protein? Well,

thermal stress, right? So exercising in

heat, sitting in a sauna, sitting in a

hot bath, right? So easy lowhanging

fruit. You want to amplify a fast for

autophagy, sit in a sauna. Amplify a

fast for autophagy, exercise. Amplify a

fast for autophagy, take a hot bath up

to your neck. Okay, that's nothing new.

What about interesting things? You come

here for interesting science. Remember

the goal is to amplify what's already

existing. So heat shock proteins are

already elevated during a fast. We want

to amplify them more. Wheat germ, but

wheat germ would break a fast. Well, did

you know that if you took wheat germ and

you put it in a strainer and you made a

tea out of it, you would get the active

polyamine known as spermine. Spermine is

exactly what we're after here. So you

could make a tea with wheat germ and get

this huge autophagy booster. There's

something in your body called acetal

transferase EP300. And what happens when

that is activated is it turns off

proteins that stop autophagy. So it

takes the brakes off of autophagy.

You're always kind of a little

regulated. You have these brakes. So

this takes the brakes off and allows

autophagy to go at just a significantly

higher level. Spermadine is researched

as a longevity nutrient in a lot of

different classifications in a lot of

different times. So very powerful. But

you could just literally either take a

spermine supplement which is kind of

expensive or just make wheat germ tea.

Now you've heard me talk about

uroliththn before. Okay. Okay, but

urethnin A acts on an interesting

pathway. You could take a uriththnan A

supplement or take a pomegranate

supplement. Essentially, what it's doing

is it's telling cells that are not doing

good or cells that are dying to hold up

a flag that says, "Eat me." It basically

helps the cells that are not doing good

and the organels that are not doing good

to say, "Come and get me, devour me."

So, it increases the efficiency and the

effectiveness of autophagy. There's not

unnecessary apoptosis where cells are

just dying. It's ones that are not doing

good. They hold up a white flag, a

surrender flag. That is why uralithin a

during a fast is really important. Not

just after fast or during everyday

regular life. You can also induce

hypoxic stress. So check this out.

There's something that's called hypoxic

inducible factor or hypoxia inducible

factor 1. Hif 1A. Hif is already

activated a little bit during a fast.

It's because you're deprived of fuel. So

what happens is you have all this stress

that increases and causes autophagy to

happen. Okay? But when you again do

breath holds, I know I'm crazy, but

Wimhof has talked about this forever.

Okay, when you're increasing hypoxic

stress, that skyrockets hypoxia

inducible factor, HIF 1A. So again,

something that's already elevated during

a fast and you can amplify it more. I

love to do breath work during my fasts.

It makes a tremendous difference. Not

only do I feel like I get more fat loss

out of it or do I feel like I get more

mental benefit, pretty darn sure I'm

getting an extra autophagy benefit, too.

Finally, a weird one, and I hope you've

stuck with me through the end of this

video. This one's called olarupin, okay?

And it is basically what gives olive

leaves and olive oil that bitter, bitter

taste. You can make an olive leaf tea

that has this allurane. Okay, this is a

powerful powerful compound. And here's

what it does. It blocks mTor. It blocks

progrowth which ultimately activates

AMPK and puts you in a deeper deficit

and induces more autophagy. Now, I did a

video that talks about an interesting

cheese that increases autophagy. So, you

could maybe increase autophagy when

you're not fasting and kind of keep this

train rolling. So, I put that link to

that video right here. You can check

that one out. And as always, I'll see

you