2 Ways To Stimulate Autophagy & Why You Want To Do That

Autophagy is how a cell naturally clears away dead or unhealthy cells in your body. You can do that 2 ways and both of those ways require stressing the cell.

Way number 1 – exercise

If you exercise you can stimulate autophagy.

Way number 2 – fast or deplete your body of nutrients

Fasting and caloric restriction has been shown to increase autophagy.

Why you want to do that

Autophagy clears away the dead and unhealthy cells in your body. The older you get the more of these cells you get in your body.

So autophagy promotes health and healing in your body by clearing away dead and unhealthy cells.

If you are not doing these things then you are essentially speeding up your own destruction.

  • Reduce inflammation
  • Speed healing

Source:

30 days eating no animal products

For the last 30+ days or so I have been eating a vegan diet basically. I basically cut out eggs and A2 dairy like goats milk cheese and occasional turkey or fish.

It wasn’t that hard because I was at one point a vegetarian for 10+ years.

I had read some bad things about eggs and decided to test it out.

Well, it really depends on what you read, because there is a lot of different information out there. To some eggs are a super food and to others not.

How do I feel?

I don’t really feel any different, not stronger or weaker. I didn’t really gain or lose weight. Instead of eating 4-6 eggs a day and a little bit of cheese I ate more nuts, seeds and carbohydrates from mostly sweet potatoes.

I have tried the ketogenic diet, vegetarian diet, the plant paradox diet, intermittent fasting and now a vegan diet which wasn’t so different from the diet that I was already on.

I’d say my diet is rough combination of all those diets with fasting one day a week and occasional longer bouts.

I have been making these really yummy pancake like thingies with:

  • sweet potatoes
  • nut/seed flours from: almonds, pumpkin seeds, sesame seeds or chia seeds
  • tapioca flour
  • coconut powder
  • and a little stevia

I used to add eggs to them too, but I found the addition of tapioca flour to work great at holding everything together while giving it a crispy outer and chewy center.

I’d say for the nut flours that almond and pumpkin seed are the best. I bought a coffee grinder to grind all the seeds up which is great for making flour.

You could sprinkle that flour/meal on all kinds of things.

I think grinding them also makes them more digestible, easier on your teeth and according to some grinding may reduce the phytic acid. I also started to soak them too for the same reason.

I am pretty content being a mostly vegetarian. I am not planning on becoming a militant vegan or anything. I just wanted to test it out.

My experience with another 3 day fast

Fasting makes you really appreciate food. I think this was my second or third 3 day fast.

This time I drank ginger and astragalus tea in the morning, water and a little plain mineral water. So for some it’s not that strict of a fast, but it was pretty good for me.

Anyways…

The first day was like normal. I stopped eating at 4:30 on Saturday which is not that unusual. Usually I will stop on Sat. somewhere between 6-8pm and then not eat until 6-7pm on Sunday. But this time I decided I’d go longer.

The first day was a bit harder than the second day. I felt pretty good on the second day. So good that I even went to Jiujitsu and by then I hadn’t eaten anything in like 50 hours.

I kinda wanted to see how I would do. I did surprisingly well. In fact I felt rather euphoric and happy. I had plenty of energy and I didn’t pass out or anything. I might have been slightly weaker, but it wasn’t too noticeable to me.

I even felt great after class. I was wide awake, but.

The problem came when I stayed online writing past 11pm which is like the magic time to get off for me. If I stay on longer than that then it’s pretty likely I am going to mess my sleep up.

I was right.

I hardly slept.

I kept thinking that if I ate something I would fall asleep. I slept like maybe 1-2 hours. So I woke up not feeling so good. I couldn’t sleep so around 4-5am I just got up and started working online.

I took a short nap in the afternoon and just wasn’t feeling so good. It was then when I decided what is the point of all this????

So I ate a little.

I was hoping for 5 days, but…

Fasting is good for autophagy. Something like when your body starts eating itself, but not muscle or anything I think it’s like dead cells.

  • Fasting is supposed to help healing.
  • Fasting for 3-5 days is supposed to stimulate stem cell growth when you start eating again.
  • It’s good for your immune system.
  • Fasting is supposed to help increase growth hormone.

Some people do some intermittent fasting before working out.

Your body can burn fat for energy.

It’s pretty cool. I feel good. Thumbs up for fasting ;-).

I fasted for 2 plus days and this is what happened…

Allergy test says DUST MITES & What I Am Doing About It

I have been very congested since living in San Francisco. I recently became determined to find out why. I started eliminating foods, I cleaned my house, bought a HEPA air filter and recently a dehumidifier.

Now I remember in the past when I vacuumed the carpet I would sneeze and get more congested.

I got tested for allergies today. They tested me for 43 compounds which include mold, pollens, dogs, cats and dust mites.

Here is what they skin tested me for:

Tree Pollens:

1. Golden Acacia (2-5): 0
2. Alder, Red (12-3): 0
3. Ash, Red/Green (3-5): 0
4. Birch (mix) (3-5): 0
5. Bottlebrush : 0
6. Box Elder Maple (3-5): 0
7. Cedar, Mountain (1-5): 0
8. Cottonwood, Com. (3-4): 0
9. Cypress, Arizona (1-5): 0
10. Elm, American (8-10): 0
11. Eucalyptus: 0
12. Gum, Sweet (3-4): 0
13. Olive Tree (4-7): 0
14. Pepper Tree Species (7-9): 0
15. Mesquite (5-6): 0
16. Mulberry, Mix (3-5): 0
17. Oak, Mix (red,Virg, Live/White) (3-6): 0
18. Sycamore, American (2-4): 0
19. Walnut, Black (4-5): 0
20. Walnut, English (3-5): 0
21. Willow, Black (2-5): 0

Grass Pollens:

22. Bermuda (3-10): 0
23. Johnson Grass (5-9): 0
24. Perennial Rye (4-8): 0

Weed Pollens:

25. Careless Pigweed (5-9): 0
26. Cocklebur (7-10): 0
27. Dock/Sorrel, Mix (4-7): 0
28. Lamb’s Quarter (5-10): 0
29. Mugwort Sage (7-10): 0
30. Nettles (4-8): 0
31. English Plantain (4-7): 0
32. Ragweed, Mix (Giant,Short,West) (8-10): 0
33. Wing Scale (5-10): 0

Mold Spores:

34. Alternaria Tenuis (HS1:10): 0
35. Aspergillus fumigalus (HS): 0
36. Helminthosporium inters (HS): 0
37. Hormodendrum cladospo (HS): 0
38. Penicillium notatum (HS): 0

Epidermals:

39. Cat, Standardized AP: 0
40. American/ German Cockroach mix: 0
41. (HS) AP Dog 1:100 std.: 0
42. Dust Mites, DF 30,000: 4+ (12/31)
43. Dust Mites, DP 30,000: 4+ (11/20)

The zero on the end meant that I was negative. The last two were the positive ones. Dust mites.

I threw out my carpet about a month ago, but there is carpet I can’t throw out which is in the hallways. It’s old and dirty enough and probably filled with dust mites.

I washed the curtains too.

I think the humidity is a problem. Drier places and high elevation places are supposed to be better. I don’t remember having a problem in the Southwest.

There is also mold and apparently dust mites like humidity.

So I am trying to use some dessicants like

  • salt
  • silica gel
  • cat litter (bentonite clay)

I placed these in open containers/tea bags around my room in drawers and in my closet.

Then a few weeks ago I got a small dehumidifier which takes about 16 oz. every 3 days or so out of my small 7×8 room.

This is what the allergy doctors at UCSF suggested to do:

  • Use zippered dust mite proof covers for pillows and mattress and box-spring
  • Remove feather pillows and down comforters from bed
  • Washing sheets/bedding weekly in hot water (140 F) to kill dust mites
  • Steam clean or remove wall-to-wall bedroom carpeting
  • Remove area rugs
  • Dust mites die when the humidity falls below 40 to 50 percent. If you don’t have dry skin or eczema, consider using a dehumidifier if the weather is humid.

+Sinus rinses and a nasal spray (steroid)

Other effects

If you are congested then you can’t breath well. If you can’t breath well then you’ll start breathing through your mouth which is no good and probably the reason why I got 3 cavities (so they said) in spite of eating well, brushing and flossing.

So I have been trying to be more mindful of keeping my mouth closed when sleeping and have even tried taping it closed when I sleep which is tough.

The other problem is a deviated septum which also helps block my nose. I had one surgery in 2006 on it. The ENT doctor gave me a couple of options to consider and showed me with a camera the scar tissue that grew inside after that surgery.

 

Which makes sense as I didn’t really notice any improvement from that surgery.

Working on getting that fixed too.

Diet Update #1 – Zinc & Omega 3 + Other Changes

I decided I would try to keep track of the changes and things that I am experimenting and learning about diet.

I was taking a whole food multi-vitamin then I just went to taking spirulina then around 2009 I stopped. I was thinking do these things really work? But I started to take it again maybe 6 months ago or so when I started the ketogenic diet.

Since then I have added Omega 3 Algae oil, Vitamin D (for my teeth) and just recently Zinc. As mostly a vegetarian I don’t get much omega 3 since I don’t eat fish. I occasionally ate some seafood when I lived in Asia, but not since I lived here.

The highest source of zinc is oysters. I tried oysters once in Xiamen, China in like a green onion sort of pancake. I don’t remember much taste, but it was a bit sandy.

They don’t appeal to me that much so I decided to take a supplement.

I might have been on the lower end for getting zinc, so I decided to try it out on the high end.

Why I am taking zinc?

I read that it helps:

  • Allergies
  • Prostate
  • Warts (I have had these little plantar warts on my feet for years and I tried burning them and duct tape to no avail)
  • Prevent injuries
  • Anti-inflammation
  • Aromatase inhibitor (boosts testosterone/lowers estrogen)

Other changes

I eliminated cucumbers from my diet and some other night shade vegetables that I rarely ate. That was part of the plant paradox book on avoiding certain lectins.

I am trying to stray away from foods that are high in phyto-estrogens. I don’t eat stuff like flax or soy or grains. However, I was occasionally eating tahini which I read was high in phyto-estrogens.

Despite it’s high in that it’s also pretty high in Zinc (aromatase inhibiter which blocks estrogen). So I am not sure, but I’ll stop eating it for now.

Probiotics…

I recently have been making my own kombucha and yogurt. I have been making yogurt from coconut milk/cream and A2 cow’s milk.

Root vegetables & green bananas/papaya

Recently I added some sweet potatoes and taro into my diet. I guess these do I have some phyto-estrogens but nothing compared to soy, flax or sesame.

Apparently green papayas and bananas are better for you because of resistant starch (prebiotic).

Reducing omega 6 from nuts

I guess some nuts have a lot of omega 6 fats in them. Nuts are like my favorite food. I think I may eat too much at times so I am trying to cut back a bit. Omega 6 causes inflammation and pain.

Increasing omega 3

I have been taking algae oil which is high in EPA and DHA and from what I have gathered a better/cleaner source of omega 3 than fish oil.

Omega 3 is supposed to reduce inflammation.

Books I read recently:

  • The Art And Science Of Low Carbohydrate Performance
  • The Plant Paradox

How to Increase Your Bone Density & Improve Balance

“Spend more time in a squat position throughout the day. Just doing that will improve your digestion, your knee health, your hips, and it will start to move things in the right direction. Another is hanging, which is so beneficial for shoulders.” – Ido Portal

Squatting has actually improved the mobility of my legs and knees. I had stopped doing them or positions in yoga like child’s pose and after a few years realized I couldn’t kneel any more or put all of my weight done in a kneeling position when I started jiu-jitsu.

But after months of simple squatting I regained that ability.

Yoga is also a great way to improve your balance as there are many single leg positions to do.

I have been doing some squats as an exercise too, but starting tomorrow I will add some single leg squats in there as those are supposed to be better in that they add variable resistance and balance into the mix.

Those things will supposedly make your bones stronger. And when your bones are stronger your muscles can get stronger according to this video.

Listen to the last few minutes starting at (55:09) of this podcast to get some ideas on how to improve your bone density.

Jump

Funny, while watching the above video and listening to the guy talk about bone density and some exercise one of the things I thought of were burpees.

He said something about Tony Robbins jumping on a mini trampoline probably helps his muscles and tendons, but maybe not his bones because of the give in a trampoline. That’s when I thought of doing burpees.

That’s when you combine a push up, squat and jump in one quick exercise. If you do a bunch of them fast in a row you’ll get a good work out.

Before I kinda wondered if they were bad for your knees jumping. But here is some evidence that jumping is good.

How to do burpees

  1. Stand up
  2. Raise your arms to the sky
  3. Jump up
  4. When you land jump back or step back into a plank position
  5. Do a push-up or if you can’t just hold the plank for an instant then…
  6. Jump forward so your arms are outside of your feet
  7. Stand and jump up with your arms raised
  8. Continue

When I first did these I would be out of breath after 10, however with time they get easier. It’s a good exercise as you are using a lot of different muscles too as well as making your bones denser.

If burpees are too difficult you could try jumping jacks or even box jumping.

Here’s a 5 minute workout on Youtube

Poisonous foods that you are probably eating [Lectins]

When I weighed myself at the last jiu-jitsu tournament I weighed a bit more than I thought. I have been doing a ketogenic diet for a while. I think the reason why I gained a few pounds was that I was eating a jar of peanut butter or occasionally almond butter every 2 days.

I was also eating a lot of cheese and coconut. Despite burning a lot of calories doing jiu-jitsu and working out 2 days a week I still gained weight and I think it went to my mid section.

Some people in Keto forums thought I was also getting too many carbs from nut butters.

But some things have changed and I am going to stop eating peanut butter and almond butter at least for some time. But not so much for the fat as it is for the lectins.

I started watching some of Steven Gundry’s videos about lectins in plants. I have heard before of people having allergies to peanut butter and others having lactose intolerance.

I never really noticed a problem with those things except for a bit of acne if ate a lot of cheese or peanut butter.

So I am going to try to cut those things out from my diet. As well as some other things like the cucumbers that I used to dip in peanut butter.

Cheese and peanut butter do have some nutrition, but are high in omega 6 fat which causes inflammation. That was the main reason why I was going to cut those things out.

Too see if some pain disappears.

Then I just found some new information —> there are the lectins… which may be causing inflammation

  • Foods with A1 dairy milk (from what I understand is most of the dairy in this country)
  • Peanuts (according to Gundry 94% of people react to it)
  • Almonds although if the skins have been removed then they are better
  • Cashews
  • Tomatoes
  • Eggplant
  • Potatoes
  • Cucumbers
  • Zuchini
  • Grains like wheat, rice, quinoa, etc.
  • Beans

And a whole lot of other foods…

http://gundrymd.com/wp-content/pdf/Plant-Paradox-Shopping-LIst.pdf

All of those things have lectins that can cause inflammation like arthritis and digestive, heart or other problems.

Since I started keto I haven’t been eating grains, potatoes or rice. I have occasionally eaten beans which are not keto, but I have occasionally indulged. Which I guess if they are pressure cooked or boiled are better but not totally free of lectins.

According to Gundry sweet potatoes and other tubers are o.k. I haven’t been eating those either but I might try. Those aren’t keto foods as they are high in carbs, but…

His diet or approved food list is kinda similar to keto in some ways in that he recommends lots of healthy fats like avocados and olives and only seasonal fruit.

Keto

What differences have I noticed since starting keto? Well I may have not always been in a state of ketosis over the last 6 months or so as I may have been eating too much peanut butter at times.

It’s higher than some nuts in carbs.

However, I can’t say that I notice any major changes. I was pretty lean prior to starting it. I might have lost a couple of pounds initially, but as I mentioned I gained a few pounds. A lot of people do keto to lose weight. I don’t think it did for me.

Maybe if I go back to occasionally eating sweet potatoes, carrots or other carrots I will notice a difference.

I watched a lot of Dominic Augustino’s videos on Youtube. In fact he was the one that probably inspired me the most to try it. But he said some people do o.k. with some carbs.

Keto seems pretty strict I have been o.k with eating that way yet occasionally may want to eat a carb like a carrot or parsnip or a piece of fruit which I have hardly eaten since starting keto.

Eating less fruit is also what Gundry recommends. And so does keto.

Gundry – lectins

His work sounds pretty interesting too. I found his stuff by digging into foods that were high in omega 6 fat. Here’s a video by him…

It’s kind of similar to keto in some ways as I mentioned, he also recommends intermittent fasting which I have been doing for a while too.

Yet it’s specific to certain foods and how they may affect your health. So we are going to cut those out for a couple months at least and see what kind of results we get.

http://gundrymd.com/wp-content/pdf/Plant-Paradox-Shopping-LIst.pdf

2 months on the ketogenic diet

A few months ago I made a post about sugar, the ketogenic diet and time restricted feeding. And not so long ago I completed 2 months on the ketogenic diet.

That diet is a low carb and high fat diet. Some of the benefits are:

  • weight loss
  • cancer fighting
  • lower cholesterol
  • lower blood sugar and insulin levels
  • decreased inflammation
  • less tooth decay and gum disease
  • mood control

Read more about the benefits of keto.

It was hard to adapt to at first. It definitely took a good month until I felt normal. I remember feeling a bit weak and irritable.

Ketosis is a state where you burn fat mostly instead of sugar for energy. If you fast then this is what happens. The sugar runs out, but the fat is a more sustainable source of energy.

Changes from keto?

I don’t know if I noticed any changes really. It hasn’t been long. I might have lost a few pounds, but not much. Before I started it I think I ate relatively healthy but I did eat a fair amount of carbs like potatoes, sweet potatoes, beans, brown rice, bagels and fruit.

As of recent I haven’t been following it so strictly as I have been eating some beans. They are a cheap form of protein, but they are high in carbs. To remain in a state of ketosis it is said that you should aim for eating less than 50 carbs a day.

A can of beans has close to that or more.

But aside from that and a few foods my parents sent on my birthday I still have been following the diet. In fact I found some new yummy foods to eat since then.

  1. Nutritional yeast. I have been sprinkling it on things like eggs or just as a cheese substitute. It’s really good.
  2. Chia seeds. You can make an interesting pudding with them as they gel like tapioca.
  3. Coconut flakes. I can eat a couple cups of these a day.
  4. Inchi seeds. Trader Joe’s has these salted ones that are really good. They are supposed to be high in good fats.
  5. Almond flour.

Wheat is sweet

It’s funny after you stop eating sugar and fruit you start to taste the more subtle flavors that you didn’t before. Like I never thought coconut flakes were sweet, but they taste pretty sweet now.

Then I ate a cracker with wheat in it and it tasted pretty sweet.

I have eaten very little fruit, but was thinking that raw cabbage tastes kinda sweet the other day.

There’s sugar and carbs in a lot of food. Vegetables have them too.

I don’t really miss the carbs like rice, potatoes, sweet potatoes, etc. I can live without those. There are other yummy foods out there. I’ll continue eating mostly keto foods, but I probably won’t follow it so strictly.

I fasted for 2+ days & this is what happened

For the last year or so I have been fasting on Sundays. I’ll stop eating sometime between 8 and 10pm on Sat. and then I won’t eat anything till 7pm or so the next day.

But this time I decided I would go a little longer. It wasn’t planned out, but I just thought it would be good. There was no jiujitsu this week so… good timing.

The first day is not that hard. Yes you still think about food, but you just drink water when you are hungry.

I found that it’s good to get work done. You have more time if you don’t eat.

I slept pretty good the first night.

By the second day night I was pretty consumed with thoughts of food. My energy was low and not so focused. Meditation is good when you are fasting I probably should have done that even more instead of trying to work on my website.

I remember lying in bed thinking about food. I did go 3 days (81 hours) once without food. This time seemed harder. Fasting is difficult.

Changes your digestion going off and coming back on. Fasting is difficult, but good.

I am going without dairy for 2 weeks too. Just to see if I notice any differences. Been doing the ketogenic diet and I will report on that soon enough.

How to Meditate Using Counting

Here’s a technique for learning meditation that’s simple and practical. In it you use counting. This counting can be done to yourself when you are breathing.

First find a comfortable place to sit. Close your eyes and keep your eyes closed. Make sure all of your muscles in your face and body are relaxed. Set an alarm on your phone for a few minutes if you are just starting out.

You can do longer if you want. I do 40 minutes a day that usually includes 2 sessions of 20 minutes. But sometimes I might do 3 with 10-15 minutes or so.

There are a few different ways to count. Pick a number that seems right for you usually anywhere from 4-9. The first way that I learned goes like this:

  1. Inhale and count to yourself as you do.
  2. Pause and count to yourself as you do.
  3. Exhale and count to yourself as you do.
  4. Pause and count to yourself as you do.
  5. Continue until your alarm goes off.

I started with that way yet found the following worked better for me.

  1. Inhale.
  2. Pause and count to yourself as you do.
  3. Exhale.
  4. Pause and count to yourself as you do.
  5. Continue.

You could also try the reverse of that and just count on the inhale and exhale.