Autophagy Explained: How This Natural Cleaning Process Benefits Your Health – With Siim Land

Siim Land 0:00
It becomes more important to eat more protein the older you get so young, you can get away with less protein, but are older, you generally need more protein and in the elderly in like 70 or 80 year olds, then higher protein days are better for them.

Dr. Mindy 0:18
Receptors doctor, Dr. Mindy here, and I am on a mission to teach you just how powerful your body was built to be. This podcast is about giving you the power back and helping you believe in yourself again, let’s jump in. On this episode of The resetter podcast, I bring you sim land. So I hope you all know who he is, if you don’t, I hope you go and follow his content because he has got some great information on fasting and a toffee G, which is what we’re going to talk about in this episode we have by the way, I have very few episodes that are specifically dedicated to the healing mechanisms that happen in fasting and many of you have asked me for them so I brought you sim land. He has an incredible YouTube channel. So the first thing I want to let you know is he’s a fellow YouTuber, and you should go check out his YouTube channel. Second thing I want y’all to know is that I really wanted to dive into all the nuances of a toffee G. And let me tell you why. So if you’re not familiar with the concept of autophagy it is your cells ability to heal themselves. And everything I teach and talk about here on the resetter podcast is about giving you the healing power back so much of our world we have given the power to doctors we have given the power to medication or even to supplements or even now to bio hacks. But honestly, you’re the power and when we go and we look at a toffee G we and study it and we see that our brilliant intelligent body has this inner repair system, all of a sudden we become an of ourself. And so every question that has been asked are the main questions I should say that have been asked about a toffee G I wanted to dive into here with SIM and a large part of why I chose him was because he knows the science and he applies it himself. And he also has tied in some really interesting thoughts around exercise and a toffee G and nutrients and autophagy so if you’re curious about this incredible healing response that lives within the trillions of cells in your body, this is your episode and let me tell you a little bit about the specificity of what we talked about. So many of you have asked collagen in my coffee does that pull me out of a toffee G amino acids in in a drink during my fasting window does that pull up me out of a tapa G how much protein pulls me out of a toffee G do I need? When do I go into a toffee G What kind of herbs are going to help me in and out of a toffee G I love in here he talks about we need to look at a toffee G as like wax on wax on, wax off, you go into a toffee G you come out of it, and you do this periodically throughout the day. So it’s a really deep conversation on a miraculous killing process. And I’m so excited for you all to geek out with me on it. Of course as always, if you have questions, please leave them for us. If you love this episode, please share it with the world. What I love about a toughie G is we can heal ourselves. That’s what that word means to me. And the more we understand about how powerful we are, the more we can line up our health habits with our own healing power. So, sim land, a toughie, G all your questions excited to bring this one to you. Recently, I have been experimenting with some new ideas around helping you guys with hunger when we’re fasting. So what’s fascinating to me is that a lot of times hunger doesn’t come from our human cells telling us Hey, eat, it actually comes from the bacteria in our gut. And if you feed these bacteria, the hunger will stop even in a fasted state. So the trick becomes how do we feed these bacteria without raising our blood sugar so we can keep all the incredible benefits of fasting? Well, I found a product and it is balanced by Organa phi. I have been hacking my fast using this tool on a daily basis and I kid you not it works so well. I take a little pack of balance. I put it in some water in the morning, put it in a big jug and I drink it all day. Hunger is gone. I stay in a fasted state I get all the Benefits of fasting, but I’m not having to actually eat a meal to feed these gut microbes. So check out balance by Organa phi. As always, they’re gonna give you 20% off. If you go to Organa phi.com, forward slash pills,

I’ll spell that for you. Organa five, o r g a n, i f phi.com, forward slash Pells to get your 20% off. And as always, you guys, I want to know how you’re loving these products. They have been so phenomenal for my personal health. I’m curious what they’re doing for you. Hey, receptors, did you know that I wrote a book? Yes, this is my fourth book. And I am so excited to bring it to you all it is coming out in December. It is called fast like a girl. And it is the first fasting manual for women. That is showing women how to use six different length fats and two different eating styles. One of which is a very popular eating style and tying that to your hormonal needs. Now, I gotta tell you, I might be a little biased. But I’m really excited about the concepts in this book, because it has the ability to change healthcare for women. And let me tell you why. The whole premise of fast like a girl is to give you the power back to for you to learn about your hormones, whether you are 25, or 65. In this book, I map out exactly the healing power of fasting, what you need to know about your hormones, what you need to know about food and how to bring that all together to really let your hormones shine. Your hormones are your superpower, I kid you not when they are balanced. They turn you into such a powerful woman. And I want you to get to know them. I want you to learn how to use fasting in order to magnify their glory. And I’m super excited because if you preorder now we are doing some ridiculous giveaways. So all you got to do is go preorder the book fast like a girl.com. Forward slash preorder and find out more. And on that landing page, I gotta tell you, the giveaways are insane. I am so excited about what we’ve put together for you all the information in this book is going to change health care for women, it’s going to change your life and the giveaways oh my gosh, so many great opportunities to spread health to you all so fast, like a girl. It’s coming out in December. It’s changing healthcare for women, and I can’t wait for it to get into your hands. So go preorder it, share it with a friend and let’s change the world together. So I just think want to thank you for being here. I you know, as a fellow YouTuber, you probably know that videos on a toffee G are very popular. People really want to know about a toffee G. So can we start with what a toffee g is? And why does it fascinate you so much? Why do you think everybody? Why do you think everybody’s so fascinated by it?

Siim Land 8:16
Yeah, well, I think the reason why it has become popular was in maybe 2018 2019. Or it started mostly primarily after the, you know, I don’t know, like recognition of this one of the Nobel Prize winners, Japanese researcher. And he pretty much show that, you know, technology is important for many things and effects like lifespan and longevity as well. And I think that’s when people started to make I probably there was like a few viral videos talking about the Nobel Prize. And from there on, I personally, you know, stumbled upon it myself as well and decided to connect it with fasting. I was doing fasting already before that. And that’s where, okay, this is actually an additional benefits of fasting that you get this increased in mythology. And for those who don’t know, then, yeah, autophagy is this intracellular process of cell turnover is you know, like, fundamentally what it is. But yeah, it helps to recycle different components in the sales and eliminate like debris and junk material. But beyond that tautology is also involved with eliminating of pathogens and bacteria. And yeah, like even viruses in some cases, and yeah, it’s involved in the brain. It’s involved in the muscles, and the gut. So yeah, it’s like a very fundamental process of just the way your body operates and cleans itself. But, yeah, the benefits are kind of multifold that just alluded to,

Dr. Mindy 9:54
yeah. 100% I always think of it like a self cleaning oven. Like when you stimulate it, you turn Get on it like the cells clean themselves. I feel like though though the word on the street around a tapa G is everybody thinks of it as detox. But if you actually look at it, it’s not completely analogous with detox. What do you feel like we can use detox as another way to look at a toffee G? Or is that giving it not enough credit?

Siim Land 10:25
Yeah, I think otology goes beyond detox. Because, you know, with otology, you can also remove these broken mitochondria, which is called mitophagy, or mitochondrial autophagy. Another thing that happens with detox, or like regular detoxification practices, it doesn’t happen. And you can also like, see otology happening in the brain in the brain and clearing old plaque and debris material there. So yeah, I think the authority goes beyond just detoxification. And yeah, like, when it comes to, let’s say, longevity, and lifespan, then those Yeah, multiple animal studies, at least showing that autophagy is linked to like aging pathways as well. And like, blocking autophagy, or not seeing adequate amount of otology accelerates the aging of the mice and like, especially if they’re, like, genetically mutated, that they don’t express without you, that’s where they see that they don’t live longer, even if they are under calorie restriction, which is kind of interesting. So that kind of shows that it’s not only always the calorie restriction that is important, but also like the different pathways that get activated during that time, especially like otology, and more. So it can also tell you that okay, how can we mimic those effects without necessarily, you know, doing certain activities like whether that be severe calorie restriction, or maybe prolonged fasting is okay, so how can we like, you know, wise bicep them to a certain extent and still gain those benefits.

Dr. Mindy 11:56
Uh, you know, this, you bring up a really good point. And i Because, you know, I love to fast, I feel like it’s the easiest thing you can do to stimulate a toffee G. But there are a lot of other ways that we can stimulate a tapa G, I don’t feel like there is good, based off of what I am seeing in the research, I feel like fasting is your best path towards the toffee, G, would you agree or disagree with that?

Siim Land 12:21
Well, I do think that it’s yeah, one of the easiest ways, or, like, you don’t have to really do anything. And I mean, it’s hard to also sit, think, you know, we don’t know how much otology you need, and how much is good, like, you know, so there’s also like, a lot of negative side effects to otology. Like, it can for sure, you know, you know, first of all, you can like fast too much that you start to lose muscle that’s, that’s also like harmful for longevity. And there’s some instances where otology can also promote like metal stasis, of some viruses, etc. Not directly that otology is bad, but just because of the, you know, the nature does creep that’s created during that process of apologies, also, like just hijacked, or, you know, the energy is kind of stolen by these other viruses or something else. So they’re all like, you know, reasons to not have too much knowledge. And we don’t know how much is too much. So yeah, I’m not sure how to look at the activities that do increase with ology, and they are associations with longevity, longevity. So fasting easier for sure, for 1000s of years, and many cultures have used fasting. And I do think that is acute enough of evidence to suggest that it has a lot of benefits. But to answer your question, then more directly, then I would say that, you know, the fastest way to actually activate otology is probably like exercise. So Oh, interesting. Because yeah, there are studies show that even like 30 minutes of high intensity exercise can increase otology as well. And we also know that exercise is also good for longevity, and one of the like corner stores or cornerstones of being healthier overall. So I do think that you kind of need to do both, to do some form of fasting, but also to exercise which are because, you know, exercise increases otology. But it also does a lot of other things that are good for the brain and cardiovascular health. And yeah, you see, like fasting mimics some aspects of exercise. Like it mimics the aspects of improving instances, do it, reduce blood sugar levels, and lower blood pressure and the activation of all these other ones at pathways. But with exercise, you do also see this increased fitness so that you have like more muscle mass and the more we go to max and those kinds of things.

Dr. Mindy 14:29
So is it a specific type of exercise? And is it that to the same degree because one of the things that has come up in my community a lot is how do we measure a toffee G How do we know I love what you’re saying? Like we don’t we don’t have enough information to know how often we should be stimulating it. We just know that it’s this incredible self repair system that we haven’t been talking enough about. So there’s no way to really know if you’re doing too much or too little as far as I’ve seen. And when it comes to exercise, what I’ve seen is that is a specific type of exercise that increases the Tophet. J’s, is that correct?

Siim Land 15:05
Well, I think that actually, both will do, like resistance training as well as cardio exercise. Both will do it, I think yeah, like the difference is like, how fast are they going to do it? So what what he’s going to basically determine, you know, like, yeah, like the auto body isn’t like this on and off switch, there is something happening all the time, it’s just that at a certain point, it accelerates more. And that like, time gate, at which it happens is determined by your liver glycogen status. So your liver glycogen regulates the energy, or nutrient sensing pathways in the body like a NPK, and mTOR. So once your liver glycogen is low, which happens when you’re fasting, or when you’re exercising a lot, then after that, you activate the ANP K pathway, which is like this ketotic pathway that promotes ketosis and fat oxidation and autophagy and catabolism, essentially. And, yeah, that’s where it happens. With fasting, you see that the liver glycogen stores tend to deplete within like 16 hours or 24 hours, they’re going to be probably depleted completely. With exercise, you know, depends on how long you exercise and what type of exercise it is. If you’re doing cardiovascular exercise, then, yeah, it may take like an hour or something, I think, or also depends on like, if you do it in a fasted state, or if you do it in a, if you’re already in ketosis, then it’s probably going to take a shorter time, whereas compared to doing the cardio, after having eaten like 500 grams of carbs, or something like that, so depends on those things. And yeah, I think what I like to think about this exercise is just accelerating the process of going into otology. Whereas fasting is kind of, you know, you can’t exercise for, you know, five hours a day, you’re gonna have to take a break, whereas you could fast for, you know, even three days in a row without any problems. So yeah, you know, I think it’s, yeah, for sure. Good to do is this time GD Ng, and, at fast, at least 16 hours, already 14 hours, at least, for D, and to deplete the liver glycogen and go into some aspects of our G and ketosis. And then at like, certain time points use exercise as well as like a gas pedal or something to accelerate it more.

Dr. Mindy 17:28
So like stacking them together and would be enhanced toffee G. What I’m curious on is that if glycogen is we see glycogen stores in the liver, we also see it in the muscles, right? So when you’re exercising, you’re actually going after the muscle glycogen. And when you’re fasting, you’re going after liver in the most concise way I can explain that. So if you’re fasted, you’re and the liver glycogen is coming down and you’re going into a cardio workout, you’re bringing skeletal muscle glycogen down, because it has to use that glucose to be able to perform its its duties. Would that be of benefit if like somebody wants to lose weight, somebody wants to get fit, somebody wants to get healthy? Would you recommend coming at these different glycogen stores and stimulating them together like that in a stacking form?

Siim Land 18:21
Yeah, I mean, doing them combined is for sure. I think more optimal than doing one alone. And with with cardio, cardio, I think yeah, it depends on the intensity of the cardio that you’re doing. Right. So you will start to burn the muscle glycogen with cardio as well. If you exceed the VO two threshold, we go to max threshold, which is like when you start to switch into the anaerobic state. And usually it’s like 65% of your via to max is where you start to burn muscle glycogen. But below that you burn primarily fat and liver glycogen. So any kind of this low intensity cardio is where you burn the liver glycogen more. And when you do like hit cardio or sprints and that kind of thing, that’s you start to burn muscle glycogen. I don’t think muscle glycogen directly affects autophagy because it doesn’t affect ketosis either. Like you can have full muscle glycogen and still be in ketosis. So the liver glycogen is probably where the energy measurement or your body detects the energy status. And the muscle glycogen is only used like a backup fuel to do high intensity activities. But still, like there’s also like studies showing that the resistance training, which is like an anaerobic activity that also activated ology, and probably the reason for that is because of this, like high amounts of energy stress. So yeah, any kind of physiological stress still promotes otology as well, by activating the ANP Cape athletes or NPK is also not only linked to the liver glycogen, but it’s also like this He’s a logical stressor detector almost. And you see that with Sonos, for example, so when I was also helped with allergy, I called the exposure. And I mean, even like, you know, coffee, which is also like this calorie restriction numeric, technically, by turning on these pathways and having an ontology effect.

Dr. Mindy 20:18
And do you think when I did a recent video on the different types of the toffee G throughout the body, like we have, like, you mentioned my toffee G. I recently did some research on the endocrine system. They have a label for that they call it Chernoff chronology. I was like oh my god, I didn’t even know there’s a whole set of a toffee G mechanisms within the endocrine system. Is it the same concept? It’s just can we just look at a tapa G as it’s just cleaning these cells up so that they work more efficiently? In we give them fancy names, but really the at the base of what a tapa G is it’s just repairing itself repair. Would you agree or do I need to look do we need to look at these, the endocrine system uses the stimulated toffee G different than the mitochondria?

Siim Land 21:05
Yeah, I think, yeah, it’s probably much easier and more effective to look at it as the like umbrella term. otology. Because yeah, I’ve also looked at it and there’s a maybe the ones I found, I didn’t hear or hear about the endocrine endocrine system ontology, but I found like, yeah, maybe like dozen other names like virology is immune to Fiji, Agra, Fiji. picks off ag glyco Fiji so yeah, like there’s different maybe organs and different parts of the body that go through that process. But yeah, generally there’s, there’s no main there’s three like main types, which is like microbiology, microbiology, and chaperone mediated ontologies. But they’re all like, you know, ontology, essentially. macroautophagy is the describes this cell cleanup.

Dr. Mindy 21:54
And there’s no way to like, you can’t like go into a workout and be like, I’m going to clean up my endocrine system right now. Like your body decides where it needs the most cleanup is that we just apply the techniques and the body is so intelligent, it figures it out. Is that?

Siim Land 22:10
I think so yeah. I mean, I don’t have like, Oh, we don’t have any, like, measurements or waist measures that I know of. But I think I think that that’s how I probably would work. Because that’s how the like exercise side also works.

Dr. Mindy 22:25
Yeah, yeah. And on the measurement thing, why don’t we have any measurement? Is it too hard to measure? And I don’t know if you know, and that boss, she also has a popular YouTube channel. She she has a baz ratio, where she looks at glucose over ketones and divides that if it’s under like 40, you’re in a pretty good amount of autophagy. Do you feel like we can use a measurement like that to kind of get into the door in or? Or do we just not know?

Siim Land 22:55
Technically, yes, like it can be. What I’ve used and heard is the glucose ketone index, which is I think, similar, but at least the glucose ketone index would show how deep of ketosis you are. And I think that generally, if you are in ketosis, then most likely there will also be increased otology. And because they are regulated by the same pathway, so there’s liver glycogen depletion and NPK. With the only caveat to that would be because that, you know, you can still, let’s say eat a large steak and like a ton of butter and be in ketosis and with a low glucose ketone index. But I don’t think that in that scenario, you’re probably not in like super deep pathology. Right? So it’s probably like, you know, if you’re in a fasted state, and you look at the glucose ketone index, then yeah, it probably tells you something. Bought, if you just ate or something, then it’s a bit hard to tell like, I don’t, yeah, I think it’s gonna happen.

Dr. Mindy 24:02
Yeah, this is something comes up in our community all the time. People are confused. They’re like, but I’m in ketosis. So should I be in a toffee G and to your point, like, you could go on the carnivore diet, you can get into some deep, deep ketosis, but you are definitely not stimulating a toffee G because of the influx of protein and amino acids. So one of the nuances with a tapa G that I see isn’t expressed enough is that it’s stimulated not only from glucose coming down, but it’s also stimulated from nutrients coming down as specifically amino acids. Would you agree with that statement? Is there something else we need to think about that might pull us out of a toffee G other than protein?

Siim Land 24:44
Yeah, protein is I think protein could even be like a bigger inhibitor of otology than glucose. Oh, interesting. Because you know, protein directly, will stimulate protein synthesis and mTOR Which is kind of the antagonist of otology. So mTOR is kind of the growth switch in the body, that, yeah, when your body’s growing, then it’s not really recycling and repairing itself, so they can’t like coexist evolutionarily. It’s like hard to allocate resources to do that. And that’s why body will, you know, detect the energy sensors and switches like APK and mTOR. Okay, which one is inhibited which one is turned on, then I’m going to either grow build muscle or basically go through self recycling. So, protein and amino acids specifically, will stimulate mTOR. And in that, at least in that time, will also inhibit as our budget. But you know, the same applies to carbs and glucose and insulin. So, you know, even on a vegan diet, you can still even if you’re like, let’s say low in animal protein, you can still inhibit otology by consuming too many carbohydrates and spiking insulin. Other things that could inhibit tautology would be like, you know, I think diabetes can also be something that, like, even if you’re fasting can inhibit the process, because mTOR detects also high blood sugar levels, so you have diabetes, then chances are like your blood sugar levels, will, you’ll stay elevated to a point where you’re under the stimulation of mTOR all the time. And that’s going to have like a slowdown effect on the process of otology as well. So, but from a food side. Yeah, I mean, proteins, especially like leucine, which is the main amino acid for protein synthesis. But there are like other amino acids that may not do so like collagen is just one of those protein sources that doesn’t have like a lot of these BCAAs and essential amino acids. So it has only like, you know, hydroxy, proline and proline and glycine, which don’t spy, or they don’t raise mTOR. They’re Yeah, like more neutral in that sense. And I don’t think that they probably don’t inhibit otology, either.

Dr. Mindy 27:04
So So that brings up the million dollar question of what do you drink? In your fasting window? Like what is you know, I’m sure you get this question all the time. So, you know, when buttered coffee became so popular, Dave brought it to the world. You know, everybody was using that as a crutch in their fasting window, and then it kind of morphed into collagen people were putting collagen powder, I can tell you in our community, a lot of people are curious if they take amino acid powder, and they put it in water. does all of that pull you out of a toffee G What? What do we need to know about what we drink in that window mineral packets? I know you wrote a book on minerals? Like are those in the fasting window going to impair autophagy?

Siim Land 27:47
I wish I knew or you know, theoretically, theoretically, I can say that. You know, things that won’t stop at allergy or all these, you know, zero calorie drinks, like coffee, tea, mineral water, even even like if the thing has like artificial sweeteners, like this maybe electrolyte powders or something like stevia or something, I don’t think they will affect otology. Because there’s still no like, calories in that. So I think those are safe amino acid powders like BCAAs or essential amino acids. Yeah, I think they’ll those will probably stop the autophagy process. But how long will it stay suppressed? It’s hard to tell. And it also varies greatly between individuals. So the way I actually look at it is, you know, you have to look at your body’s energy status in that moment when you consume something. So you could theoretically even consume some sugar and still be in ketosis and otology. If that sugar, like clears your bloodstream super fast, like if it goes into muscle cells, or if you’re just under that much kind of restriction, or energy stress that the body just you know, absorbs it super fast. So like, if you exercise, let’s say before, and you are, let’s say fasted already 12 or 16 hours, 24 hours, then you can even probably drink like some sort of sports drink, and still be in otology, because you’re under like you’ve been exercising, so the ANP K pathway is already activated so much, and you’re in already deep ketosis, so we probably may not have like, a significant impact on ontology, or ketosis, even where someone who is like sedentary in the morning they drink even like you know, milk in their coffee, then maybe even that small amount of amino acids and sugar could, you know, in that short timeframe could inhibit otology as well because their their energy status is kind of lower or it’s not under that much energy stress. So they haven’t exercised they may be like overweight a little bit or you know, they ate a lot of food yesterday as well. So their body’s energy demands are much smaller in that in that scenario. So in that case, it could would be that it does inhibit, it’s hard to tell depends on the person.

Dr. Mindy 30:04
That’s interesting. So this actually brings me to a video that you did about what’s the best fasting window for a toffee G. And based off what you just said, I’m thinking, gosh, you know, if you eat dinner earlier, I don’t know what the window is. So I’m curious to hear what you’re going to say. But if you ate dinner earlier, and then the next morning, you’re going to fast, let’s say till two o’clock, then your energy reserves are going to be a little lower when you wake up, because dinner was the nutrients that went into your body happened at an earlier time. So it what’s the best fasting window for autophagy? Let’s start there. And I’m curious if it lines up with what I just mentioned.

Siim Land 30:46
Yeah, so you’re correct in that sense that if you go to bed, like with a slightly emptier stomach, or like earlier dinner, then in the morning, you will already be in deeper autophagy in ketosis compared to having like a late dinner. And that’s also coincidentally, like, I think from the aspect of like, what’s the most optimal window for autophagy and overall longevity, probably, then, like some aspects of like early or timesheet eating where you have maybe like a late lunch or like a very early dinner is probably better than like, you know, having like a super late dinner and skipping most meals with the the other end, I would because it because, first of all, there is like some research also showing that this early time seeing is beneficial. And also because a lot of the, like autophagy gets processed during sleep, together with the other anti aging hormones like melatonin and growth hormone. And NAD recycling happens mostly during sleep. So like your body will try to do everything together in your sleep while you’re repairing itself. And having like a bunch of food probably in your system may inhibit some of those processes. So it’s yeah, probably smarter to you know, I think you don’t need to be having like this, like a 3pm dinner or something like that. You like maybe like 6pm is good enough. And wait at least like three or four hours before you would go to bed to finish your last meal. And that’s already probably gives you like, an optimal results. But yeah, generally like an earlier time seeing is better. You don’t need to eat like breakfast. But you definitely yeah, like so. Having like an earlier dinner is better is more important than having breakfast. I think so there’s no like real magic to the breakfast. I think the magic is that you skip the dinner or have like an earlier dinner.

Dr. Mindy 32:50
Yeah, yeah, I feel like every I mean every all hormonal intercellular repair is like pointing at eat dinner earlier. It’s definitely better because it to your point when you sleep your a toffee G is happens when you sleep. So if you can double stack that triple stack that. That’s amazing. Did you know that collagen is the most abundant protein in the human body. And it makes up for 30% of our total protein content. Collagen is also the glue that holds our bodies together and it plays a massive role in connective tissue. And women menopausal women, as estrogen goes down, collagen goes down. So adding in more protein is incredibly important not only for our skin, let’s just go straight at what we want to slow down the wrinkling and aging of skin so collagen and high quality protein can help you do that. But it also supports muscle tissue, bones and tendons. We need this. So there are a few different types of collagen that I like to use. But the one that I often use to break my fast with is paleo Valley’s bone broth protein. Now, it’s a powder it’s a protein powder. And let me explain why I love this protein powder is because it’s a bone broth protein powder and Bone broth has glycine in it. So not only are you adding in your collagen, but you’re also repairing the inner mucosal lining of your gut. So if you struggle with a leaky gut, which so many of us do, whether we’re aware of it or not, and you’re looking to boost collagen, you want to put these two pieces together, so it’s easy to use. It tastes really good. It’s 100% grass fed, which means it’s going to be high in Omega sixes high in omega threes, and they made it with filtered water so it’s free of chemicals. It has been tested for pesticides. It is literally the cleanest bone broth protein powder you can find on the market. So Head on over to paleo valley.com forward slash reset or podcast. And as always remember to put in the reset or podcast in the coupon code, and they’re gonna give you 15% off. So this is my go to protein powder, excited to share it with you. We’re going back to the diabetes person. This one’s interesting to me what you mentioned a couple of minutes ago. So when we go into a fasted state, we often see especially if somebody’s wearing like a continuous glucose monitor, we often see blood sugar go up. And because the body’s releasing that stored glucose, is that pulling us out of a toffee G like when we go back to like the die, the person with diabetes, maybe they have more stored sugar. So when they fast that sugar comes out, and now they’re they’re left with a rise in glucose that pulls them out of a toughie G even though they haven’t had any food. So if we see that blood blood sugar spike in a fasted state, is that pulling us out?

Siim Land 36:04
Yeah, well, it’s almost similar to like, these studies where people look at a piece of cake, and they raise their insulin because of like, salivating over the cake. Right? So, you know, I don’t even know, even if it does, I don’t think that it has like any real significant effect. Maybe it only stops for a brief moment, and then you probably go back faster. So I don’t think yeah, like, there’s this misconception that this on and off switch that, you know, even if you have this vise blood sugar, then you need to fast again for 20 hours to go back into analogy. I don’t think that’s the case. Like, yeah, you may maybe decreases a little bit, but then you’re going back into it faster. after the fact. So, yeah, I think that these probably small ups and downs of the blood sugar don’t have like, any real effects, because I mean, exercise also raises blood sugar, and exercise activates otology more so. So yeah, I don’t think that it’s going to be, you know, any real problem. Any problem now?

Dr. Mindy 37:07
Yeah, I you know, what I always say is that I look at it Takuji like a dimmer switch, like you, sometimes you it comes on a lot, sometimes it comes on very little, sometimes it’s completely off. So it to your switch analogy, it really is like more of a gradual process, which also leads me to a topic that never I don’t feel like gets enough discussion in the world of autophagy, which is what happens when you turn that intelligence on and it decides, hey, this, this cell is going to go rogue, this is a bad cell, I need to kill it and it creates cellular death, which we know is called apoptosis. When that happens, what we’re seeing in our community is a lot of detox reaction, people are getting like, you know, fuzzy brain, they may get some rashes, you know, what do we need to know about apoptosis? And is it a good thing? Should we prevent it? You know, with things like heavy metals if there’s cellular death, do those metals get redistributed into the system? These are some some deep questions I have seen just in so many people fasting I’ve been curious about it

Siim Land 38:16
Yeah, well, I guess from the directly apoptosis side then yeah, I mean, apoptosis can be good apoptosis can be also bad, you can kill good sales and you can kill that sales. I don’t think you can decide but in I think most cases the body will choose to remove the, you know, unhealthy cells and cell parts first for sure. Like, and when it does happen, there could be like some detox symptoms, or some toxins are released into the bloodstream. There are ways to you know, bind to those toxins like different binders, chlorella and spirulina and maybe activated charcoal milk thistle, those things can help to bind to those and eliminate some of the detox symptoms then, but there’s also like some people like Dr. Mercola has created his own like a fasting protocol where he if I’m not mistaken, then it’s Yeah, like that similar to the fasting mimicking diet and basically like eating very low calories per day, like only a 500 calories and something for a few days, and that in theory, in his eyes would help to prevent some of the severe detox symptoms, so that you’re not really going into that deep otherwise you’re you’re but you’re still getting some of these longevity benefits through the severe calorie restriction. So you know, calorie restriction is also increasing otology just eating less. And if you are eating all the fiber and calories and you’re going in a very like semi fasted state and you’re Practically fasting given if you are eating. So in that case, you know, look you can for people who may struggle with those issues or if they struggle with hunger issues, and they physically can’t fast or let’s say three days or two days even then for them even like, yeah, this fasting mimicking diet of eating only like, you know, three or 500 calories. I think it’s still worthwhile because that calorie restriction already is a pretty potent stimulator of otology. And

Dr. Mindy 40:29
you would just need to make sure the protein is not high in that three to 500 calories.

Siim Land 40:33
Yeah, yeah, yeah, you want to be a bit but it pretty much eating like, you know, vegetables and maybe like some bone broth. And, yeah, collagen and those kinds of things.

Dr. Mindy 40:45
What do you think of the number that gets thrown around a lot is keep your protein under 20 grams, do you feel like that that’s still a good marker, if we want to stay in a tautology, just to make sure that our protein doesn’t go over 20 grams

Siim Land 41:00
per meal per day, or I’ve heard per

Dr. Mindy 41:03
day. But you know, the longer I’ve thought about this, the more I’m going back to the dimmer switch, I’m like, well, just make sure it’s not per meal, because what you’re trying not to do is take the body out of this repair phase. So if you break that 20 grams up into little chunks over or you eat, you do 20 grams, and then three hours later, you do 20 more grams, or let’s say you do 19. So you don’t keep you don’t kick yourself out. I think it’s more about not triggering the body to go into mTOR. Basically. Do you see what I’d say?

Siim Land 41:41
Yeah, I get it. So well, first of all, I mean, there is there are benefits of turning on mTOR as well. And yeah, so some that sometimes you actually want to eat Yeah, like even 30 or 40 grams of protein to turn on the protein synthesis and repair your muscle tissue and, and help with the recovery. Right from the autophagy side, then I think that depends on your age, as well. So younger people need less protein, basically to turn on mTOR. And, and it’s also easier for them to build muscle tissue. So older people, they become more like this anabolic resistant, which means that it’s harder for them to turn on protein synthesis, and they need a higher amount of protein to achieve that. So for regular adults and younger people, you only need like, maybe two grams of leucine. Which you can get Yeah, like for 20 grams of protein on 25 grams, maybe to turn on mTOR and muscle protein synthesis, whereas for the elderly, above 50 or above 60, they may need maybe even three or four grams. So like almost double to achieve that same effect. Yeah. Interest and in that case, yeah. Per meal. Yeah, I mean, you can still get away with some protein. So it’s not that even like one gram of protein is gonna stop, although it was something, I think yeah, like, even even if you have, I mean, vegetables have protein, and they don’t stop autophagy directly. And yeah, I guess maybe like, maybe 1010 grams, or 20 grams is probably something that could keep you in some athletes. otology Yeah.

Dr. Mindy 43:33
Yeah, yeah. That’s what I that’s how that’s kind of how I feel too. Like, as long as we don’t trigger that sensor to kick it out. Then then you know, you’re playing. It’s like a chemistry experiment you’re creating in your body, which is what I why I love it. When you know, a question that comes up for us a lot is how much time should you spend in a tapa G, and how much time should you spend an mTOR? And I think I’d be curious, your thoughts on that? And then I’d also be curious, your thoughts on we don’t want to villainize mTOR mTOR. To your point, its growth, its muscle growth. We know now that muscle is the is the organ of longevity. So what what do you think about how we move in and out of mTOR? In a toffee G. Is there an art to doing that?

Siim Land 44:15
Well, for sure, I mean, it can become an art. And it’s definitely the science at the same time. So I mean, it’s still depends a lot on the goals of the individual and how much muscle they want. So like a bodybuilder, they’ve probably or definitely need more mTOR stimulation than you know, once or twice a day. They your research suggests that for natural athletes, the optimal amount is four times per day of consuming around 30 grams of protein four times a day to like spread out the protein intake and Spike them two or multiple times a day for maximum muscle growth. For let’s say, females and people who aren’t shouldn’t necessarily super, or they don’t want to build like a ton of muscle, then, you know, you can still build muscle with twice a day or one meal a day as well, it just the difference is a bit like the speed at which you can do it. So, you know, the less frequently you spike the mTOR, than the slower you’re going to build muscle, but it doesn’t mean that you’re going to lose muscle and it doesn’t mean that you can’t build muscle either, it’s just gonna be like a slower process. And, you know, fasting otology can also have like, actually protective effects against sarcopenia. So otology, you know, by eliminating these dysfunctional mitochondria in the muscles, it actually makes the muscle more like resilient against aging, and more robust against this kind of kind of, like stressors. So you want to do, you know, some aspects of timesheet eating still, and exercise. And for most people, I think, you know, maybe like, you know, to two meals is kind of a good balance, I think, two or three meals, most people don’t need to do one meal a day or, or I think that there wouldn’t be like any, any, like real or significant advantage to one meal a day over two meals a day, I think there’s already within the 24 hour cycle, it’s already very similar, or the time differences are so small in the 24 hour cycle. So it’s not a huge difference. So like maybe two meals to the three meals, maybe on some days, you can want to do one meal a day. That’s also good. But yeah, on a regular basis, few meals and still, to turn on the intro, then you want to have like some protein, and right to turn on mTOR and to also activate multiple diseases, which will then maintain your muscle tissue to you know, first of all, help with your metabolic health and metabolic rate even to have more muscle lean muscle tissue, as well as make it easier to lose fat. And from the longevity side. Yeah, like muscle mass is associated with longevity, muscle strength is more than muscle mass. But I mean, you need to have some muscle mass as well to have muscle strength. So they do generally go hand in hand. So for me, will you still want to have like, you know, for most people, most people may want to eat protein a little bit, and they should get at least you know, depends on the body weight, but at least you know, 30 grams of protein, or 20 to 30 grams of protein per meal. And, yeah,

Dr. Mindy 47:30
just the type does the type of protein matter? Because there’s a lot of controversy as well as vegan carnivore. And some of the experts are saying, if you’re a vegan, you just can’t get the vast amount of amino acids that you need to build muscle. Do you and some people say that vegans just need to supplement? Do you feel like there’s a difference? When we look at that eating window, we want to stimulate stimulate mTOR, we want to come in every couple of hours with 30 grams of protein. What if I do that with plant protein is that going to have the same effect as as a grass fed steak?

Siim Land 48:05
Well, animal protein is considered complete protein. So it has all the essential amino acids, plant proteins generally are not complete, or they don’t have all the essential amino acids. And yeah, like animal protein will, you can get the same effect on muscle protein synthesis and mTOR stimulation from less grams of protein. So let’s say for example, to maximize the mTOR with animal protein, you maybe you need only 30 grams of protein for meat, or on a plant based protein like beans or legumes or you know, chickpeas or whatever, then to reach that same effect, then you may need like, you know, 50 or 60 grams of protein, which is still a lot more calories and a lot more beans as well compared to fake. But it’s still you know, possible technically, although the plant based proteins are less complete. If you get sufficient amounts of protein, then it becomes less important. So if you’re eating 160 grams of protein, even if it’s all plant based, then you can still technically get all the amino acids that you need. It’s just that you need more protein to achieve that whereas you 160 grams plant based protein, you can get the same effect for maybe 100 grams of animal protein or 90 grams of animal right if it’s higher quality. And if you’re you know, doing an innovative fasting schedule, then you need to be more on point with the meal quality or the nutrient density of that meal. So because you’re eating less often so to not miss out on the opportunity of getting the nutrients and the calories, then those meals have to be like slightly more optimized from the micronutrient and macro standpoint.

Dr. Mindy 49:49
That’s such a good such a good point. What what do you think of if you go into an exercise state in a toffee G let’s say you do a hit workout. So you now you’re double Hitting a toffee G. And then you come out of your exercise and you do you get that amino acid trigger that triggers mTOR. So you break your fast with 30 grams of protein. What I’ve seen as a 52 year old woman is that’s a heck of a way to build muscle, because you’re leaning everything out. But then you come in with mTOR. And you’re powering everything back up. Do you feel like and as women, I mean, women break down muscle as they start to age and they lose hormones, they lose neurotransmitters. But do you think that’s a good strategy, if we want to keep a lean fit, look, still build muscles still stimulate a toffee? Gee, do we just need to backfill in with with protein?

Siim Land 50:43
Yeah, I mean, it does, you know, it’s almost like this wax on wax off approach that you deplete. And you also need to replenish, if you’re like fasting all the time, and you’re not recovering your calorie restricting you and you’re receiving protein, but you’re not eating back, then eventually, you will just, you know, become frail. And, you know, maybe get a hip fracture or something like that. So you do, it is very important, especially after 50s. To take like the training and exercise side important and the, it becomes more important to eat more protein, the older you get. So, you know, the young you can get away with less protein, but the older the, you generally need more protein and research, Tasha just also that, you know, in the elderly in like 70, or 80 year olds, then higher protein diets are better for them, for sure. And they are recommended to consume more protein by the authorities as well. So I think that it’s very important to replenish after the workout. And at that point, you don’t have to worry about or am I stopping otology by consuming this protein or carbs or whatever, because you’ve already done the work or you you’ve already given your body the signal that it needs to turn on these pathways. And it’s not gonna Yeah, I don’t think it’s gonna like, you know, revert or reverse. The work that you do is like, it’s not, it’s gonna stick around.

Dr. Mindy 52:10
Well, and what I why I always like to highlight it is I feel like in the fasting community, there’s a lot of criticism of muscle breakdown. And the way that I teach fasting and the way I know you teach it is like, yeah, you fast and then you eat. Like, this is not about like calorie restriction all day long. This is about to your point, I love the wax on wax off. That’s a beautiful analogy. So but as we age, we’re losing sight of the power of protein. So I think it’s really, that was really well said that the other one that I’ve thought about with research is I don’t know if you saw this study, I mean, you read a whole book on immunity. So you probably did. But when a cell is in a state of autophagy, the viruses can’t replicate inside that cell, did you and that was actually a study specifically done on COVID, that if, if the COVID virus, if it had came into a cell that was a sugar burner with lots of glucose, it would go in there, it would munch on glucose, and it would gain power and replicate. Whereas if the COVID virus came into a cell in a toffee G, it actually shut the replication down, didn’t do what do you know about that study? And the way my brain went was, well, gosh, let’s get everybody fasting during the pandemic, and we just shut that’s like a great antiviral that lives within us. What are your thoughts on that?

Siim Land 53:30
I haven’t seen that particular study. But yeah, like, like, from a physiology sided is congruent, or it does fit the idea of how it works. And yeah, I think that in a lot of cases, yeah. Like, it’s harder, or is easier to, you know, prevent the onset of viral replication in the beginning, or, you know, compared to doing it later. Like, it’s harder to like, catch up on a virus if it’s already spread around a lot, compared to, you know, preventing it or stopping it from getting in the first place. So, I do think that yeah, it’s probably if your body is quote, unquote, like, you know, in this energy depleted state, or there isn’t a lot of energy around your body is like very self sufficient. It’s cleaning everything up. It doesn’t have like a surplus of energy in the bloodstream. And in the cells then, yeah, it makes sense that there is, you know, it’s there’s not a lot of grip or anything to kind of catch on.

Dr. Mindy 54:34
Yeah, I actually played with it a little bit I got when I got COVID. I was like, Well, let me fast and see how I feel. And then the next day, I was like, let me eat and see how I feel. For sure. The day that I fasted, I felt so much better. Like I felt like my body was just the immune system was working so much more efficiently. By the end of the day. It was like I think I’m you know, I only had symptoms for about five days and they were really minor. Um, But then if the day I ate, I was like, Oh man, I don’t feel as good. So it’s an interesting thing to think about when we’re dealing with the time when all these weird viruses are appearing, that we have our own internal mechanisms that we can tap into. So I’ll say I’ll send you the study because I geeked out on it for a while. I was like, why doesn’t everybody know this? Everybody should know this. So

Siim Land 55:24
the first thing is definitely very important against bacteria. And even like animals they stop eating when they’re under some bacterial infection. Right? Yeah, I think it’s the scientific term for that is infection induced anorexia. So you get less hungry if you’re sick generally.

Dr. Mindy 55:46
Maybe it needs to be infection induced autophagy anorexia is a little bit of a negative stigmatism to it, what I’m talking about some herbs that you know, we’ve we’ve we’ve heard spermidine You know, can enhance a toffee G I know that coffee can enhance a toffee G. What do you think of all those supplements that are out there claiming to enhance the top G’s are they worth looking at and which ones are they?

Siim Land 56:14
Yeah, well, I think some of the more natural supplements or compounds beyond just you know, green tea and coffee would be curcumin and ginger are very, like natural food substances that also like activating NPK and have anti inflammatory effects and posology. There’s cayenne pepper that does it as well. And all these like different herbs and spices, rosemary, thyme, they probably have that effect as well. And, yeah, probably the reason because of likes polyphenol content. So yeah, Paula finos generally do it as well, like in different vegetables and, you know, dark skins of berries and the Dysport. phenols stimulate otology or help to boost it as well. Cruciferous vegetables and well.

Dr. Mindy 57:09
Would it be as simple as if I take a Tumeric supplement? Let’s I’m just throwing that one out there in my fasting window. Now I’m amping up my possibly amping up the autophagy effect of my cells that can we look at it that isn’t that one to one of a relationship?

Siim Land 57:27
Potentially, I mean, yeah, I mean, curcumin can be pretty powerful depends on like how high your ticket like a supplement like 500 milligrams, or something like that. Probably will, if you take it like just a teaspoon or something, maybe that’s not like a big enough of a dose to get it. But I think they still will have like some effects. And, you know, optimally would also want to get something that has fats to absorb the turmeric better. So maybe like the most like, you know, autophagy fat, or most cathodic fat will be MCT oil, because it boosts ketones, and doesn’t raise your blood sugar, those kind of things. So yeah, if you got a little coconut oil would be maybe good to take with that like fat soluble supplement.

Dr. Mindy 58:13
Yeah, yeah. And that’s where I feel like it’s like the wild wild west of the toffee G out there. Like, you know, everybody wants to know, once they discover how cool this cellular healing processes, it’s like, well, what’s my fastest path there? How do I get there and let me accelerate it and then you got all these supplements that are that are coming out. So

Siim Land 58:33
I mean, the most like, you know, powerful autophagy supplement or a drug would be like rapamycin or Metformin probably because they just suppress mTOR and insulin, which will then automatically turn on algae as well. Pretty important that like, if there is like an exercise in appeal, then they will be it or as close as we could get. But I mean they also have a lot of side effects. I was just gonna say yeah, I don’t think that the you know, they’re worth it to take. But yeah, they do. Similarly on holiday as well. And I mean, there’s many other compounds like sulforaphane and in a min and resveratrol, even even like glucosamine does it so yeah those there are like plenty of supplements that will help to boost it.

Dr. Mindy 59:18
Interesting. Talk a little bit about when we first started you said there’s some new science on a toffee G Do you have anything new that we’re learning about a toffee G in general right now I feel like the curiosity about around a toffee G is is at a peak people want to know about it, they want to understand it is there anything that we is new and innovative way of looking at toffee G that we we haven’t discussed here?

Siim Land 59:44
Well, one very new study that I saw was in August 2009. And it was actually about rapamycin that in fruit flies and mice using rapamycin for only three months was giving pretty much the exact lifespan extension effects as giving the rapamycin throughout their lifetime. So like just a three like a three month period was enough to see like a lifelong benefit on that. And they were the the mechanism by which it was it was through like got a topic as well so the rapamycin suppressing mTOR. And then the got otology was kind of the de explained it to be the reason why these mice and flies live the longer, of course, three months in mice and flies is like the equivalent of I don’t know, 10 years in humans, or something like that, right. It’s still like another really practical thing. But yeah, that’s just an interesting, interesting study indicating that. Yeah, it has benefits and actually like another study about animun also show that that in a minute helped with got otology as well. So yeah, good stuff is maybe popping

Dr. Mindy 1:00:57
in all comes back to the guy, right? I feel like we like we go down these rabbit holes of science. And then we always realize, oh, wait, we got to think about the microbes, we got to come back to what their effect is on our human cells. So what what’s your personal fasting regime? Like? Do you have? Do you fast every day? Do you vary your fast? I’m curious how you approach fasting.

Siim Land 1:01:18
Yeah, so usually, I eat like one meal a day in the dinner. And during the daytime, I will have like, you know, coffee or some other tea, something else. I may add like a bit of milk to the coffee but not like a large amount. And during my workout in the afternoon, I’ll consume like protein shake to help with the workout. So I’m getting like maybe like one and a half meals per day. But the most of the calories come in the end of dinner.

Dr. Mindy 1:01:53
Yeah, so yeah, so you have like one main meal and a few little snack. Yeah, that’s, that’s actually my go to as well. I like to when I break my fast I usually kind of gradually go into it. And then I my big meal at dinner. So yeah, that absolutely agree. So okay, to finish this up. And this is thank you, by the way for having this discussion with me. You know, you probably get a 1000s of questions on your YouTube channel. As to we and the questions I just asked you, I feel like we keep getting over and over again. And it’s such a cool concept that people really should grab this. We should not forget how powerful our bodies are. So. So I appreciate that. Here’s my last question for you. And it has nothing to do with the dolphin G. What do you have a gratitude practice? Like? Do you have something you do every day for gratitude? I’ve been working on spreading more gratitude to the world? And if so what is it? And is there something in 2022 that you’re incredibly grateful for? Because we just came out of a time where everybody didn’t like what was going on? And now there’s a lot of good happening. Is there something this year that you’re really grateful for?

Siim Land 1:03:05
Well, this year, I’m grateful for my wife, who we actually recently got married. Oh my god, congrats. That’s awesome. Thanks. And yeah, I mean, just, you know, just makes me grateful.

Dr. Mindy 1:03:24
Yeah, I bet I bet. Do so. And do you have a daily gratitude practice that you do? Do you meditate? Do you get out in nature, you have anything in particular that you do?

Siim Land 1:03:36
Not every day, but you know, sometimes I just have like, maybe a few moments where I’m just thinking about things to be grateful for, usually in relation to like, you know, other other events going on to the world and just to like a brief moment of gratitude.

Dr. Mindy 1:03:54
Yeah, Agreed. Agreed. Well, okay, you have some really cool books that I want people to know about. Really good ones one on minerals, one’s on immunity. But you talked a little bit about how you you have a book on a toughie, G and ebook, is that correct? Or is it is it an actual softcover?

Siim Land 1:04:12
Yeah, I mean, this ebook, as well as a paperback and it’s called metabolic ology, which, yeah, it goes into a lot of the, like pathways that regulate both mTOR and Alaba, Geany MDK, as well as giving like more practical tips of how to do it. And yeah, I have it, you can get it on Amazon as well. But on my website, you can get it for free. If you just pay for the shipping. It’s on seamline dot CEO.

Dr. Mindy 1:04:39
Beautiful. Okay, well, we’ll leave that link in there because our audience is a very inquisitive audience. And I love that they want to geek out on this stuff. So that’s an incredible resource. So thank you, where else can people find you? You? You have a great YouTube channel. I follow you on Instagram. There are other places that people can go learn from you

Siim Land 1:05:00
Yeah, I mean YouTube and Instagram are the main channels so we associate Blonde on both of them.

Dr. Mindy 1:05:05
Perfect Perfect. Well thank you I appreciate you entertaining my autophagy brain and and going down this path with me and you know like you I just want people to believe in their own healing power and nothing will tell you that your body can repair itself like understanding of toffee G. So just really appreciate you and hope our I hope our paths cross live one day are you coming to any conferences in America to speak at all?

Siim Land 1:05:33
Not this year, but maybe next we’ll see. But yeah, there’s a great really appreciate being invited and I enjoyed talking.

Dr. Mindy 1:05:43
Thank you so much for joining me in today’s episode. I love bringing thoughtful discussions about all things health to you. If you enjoyed it, we’d love to know about it. So please leave us a review, share it with your friends and let me know what your biggest takeaway is.