Autophagy is catabolic, so it helps break down damaged proteins within the cell. What kind of proteins become damaged? Well, all the proteins in the cell, particularly the mitochondria, which is what produces all the energy in the cell. It's the energy sensor in the cell. It can become damaged from high levels of oxidative stress. It needs to be repaired. Well, welcome back to the podcast. Today's episode is on what doctors won't tell you about autophagy and mTOR. So our cellular cleanup process, which is autophagy, and our cellular building process, which is mTOR. Both are needed. I'm going to break it all down, all the science for you guys in this episode. You guys are in for a treat. We also have an amazing blog article with great infographics all about this topic. So you can just go to DrJockers.com, type in the search box, autophagy or mTOR, longevity, and all those lines. You're going to find some amazing health articles that break all this science down and really make it easy for you to absorb. And you're going to see good visuals with our infographics as well. Of course, if you need health coaching, we're here for you. Email us at info at DrJockers.com. We'll be happy to set you up with our great health coach. Just type in the subject box, health coaching, so we make sure we get that over, that email over to the right person. We work with people all over the world and customize protocols to help people reach their health goals. So no matter what you're dealing with, reach out to us and we'll figure out if we can help you or not. Of course, leave a five-star review on this episode, on this podcast. Wherever you're listening to it, Apple iTunes, Spotify, leave us a five-star review. And also share it with somebody that you know and that you care about. Thanks again so much for being a part of our podcast community. You guys are going to love this information. God bless you all, and let's go into the episode. When was the last time you felt stressed? Was it today? Now? Many people don't realize this, but stress destroys your health. Doctors agree that stress is a huge contributor to the biggest health issues facing our nation today. Stress hormones like cortisol wear down your systems on a cellular level, causing damage and compromising your immune system. But thankfully, there's now a natural way to calm down, even in our modern world. Ashwagandha is an ancient herb. Today, scientific studies have shown that its traditional uses were spot on, especially for stress. Our friends over at Pyrrallity Health use KSM-66 Ashwagandha, the only form of Ashwagandha that utilizes just the root, which is clinically proven to eliminate stress throughout your body. Studies show that KSM-66 clears out cortisol, removing the nonstop stress from your systems. It increases blood oxygen intake for less stress on your heart and blood vessels, removes stress directly from your cells, slowing down how fast they and you age. And as a bonus, it improves memory, sleep, and metabolism. That's why it's called the longevity herb. But Pyrrallity Health didn't stop there. Using nanoabsorption technology, they encapsulate the KSM-66 Ashwagandha into healthy lipid molecules for full absorption of its stress-busting compounds. This way, you can actually experience how Ashwagandha eliminates stress everywhere in your body. But don't just take my word for it. Pyrrallity Health gives you six whole months to try their formula so that you can feel for yourself what it's like to live stress-free. Plus, for a limited time, they're offering a special buy one, get one free deal backed by a 180-day money-back guarantee. So you can get one buy one, get one free, no risk because there's a 180-day money-back guarantee. To access this exclusive deal and free your body from constant stress hormones, simply visit longevityroot.com forward slash drj. That's longevityroot.com forward slash drj. Hey, today I'm talking about the truth about mTOR, autophagy and longevity. So what is mTOR? mTOR stands for mammalian target of rapamycin. And it is the master regulator of our metabolism. It's a nutrient-sensing pathway. And what it does is it actually stimulates cell reproduction, cell growth, and overall increase in the cell biomass. So it has to do with growing. So a child is going to have a high-driving mTOR pathway because they're growing. They're growing rapidly. A pregnant woman, mTOR is elevated because they're growing a baby right inside of them. A bodybuilder is actually following a certain pattern to actually increase the amount of mTOR because they want to grow more biomass. They want to grow more muscle. They want more muscle growth. So mTOR is a master regulator of metabolism. It needs to be balanced with what we call autophagy, which is signaled by the AMPK pathway. So mTOR, there's an enzyme called mTOR kinase, which activates the production of mTOR and all of what mTOR does in the body. And then AMPK is what signals autophagy. And autophagy is catabolic. So it helps break down damaged proteins within the cell. What kind of proteins become damaged? Well, all the proteins in the cell, particularly the mitochondria, which is what produces all the energy in the cell. It's the energy sensor in the cell. It can become damaged from high levels of oxidative stress. It needs to be repaired on a regular basis in order for the cell to be able to function well. That's what autophagy does. So mTOR, whenever you hear longevity experts, they'll talk about the problems with too much mTOR. The issue with mTOR is it's necessary for growing biomass, so growing strong, healthy muscle to really keep for that. However, when mTOR is chronically elevated, it causes too much cell reproduction. It stops autophagy. And we get an overgrowth of cells with damaged proteins, senescent cells, that aren't functioning well. And that accelerates the aging process, creates something called inflamaging, where we have inflammation that is, we have chronic inflammation, underlying chronic inflammation that's accelerating or speeding up the aging process in our skin, in our muscles, our joints, and we just don't feel well. We age faster than we should. So is mTOR the problem? No, it's the environment that's over-activating mTOR and not allowing for enough autophagy. Because the big problem with mTOR is if it's elevated for too long, it stops autophagy. We need to cycle back and forth between mTOR and autophagy. If we have too much autophagy going on, we end up with sarcopenia, meaning that we actually lose too much muscle mass. And we know that the rate of sarcopenia, the rate of muscle loss is directly related to earlier mortality or to your mortality rate. So as you're losing muscle, your risk of overall death goes up. And so clearly we don't want that. So a key biomarker for longevity and good health is maintaining healthy muscle mass, particularly as you're aging. And a lot of the sex hormones, like testosterone, are going down, which help preserve lean body mass. You still want to preserve that lean body mass, and that has to do with cycling back and forth between autophagy and mTOR, right? Getting the right cycle there. So what things help to inhibit mTOR? This is important to know. Here's things that help inhibit mTOR. And these are actually really powerful things because we need them, and we can utilize them strategically at times. Fasting, intermittent fasting works, end of fasting, really key. Keytones elevated in our bloodstream. So in ketosis, when we get into nutritional ketosis, we do that because our body says, oh, OK, wow, we don't have enough available glucose. So we need to start burning fat for fuel, and we actually need to get fat across the blood brain barrier. We can't actually get fatty acids across the blood brain barrier. So our liver takes the fatty acids, produces or turns them into a smaller chain, water-soluble molecule we call ketones. Those ketones get in the bloodstream, get into the brain. They actually reduce brain inflammation. And on top of that, they slow down mTOR, right? And they trigger autophagy inside of our system. Now there's other polyphenols as well, things like green tea, which has something called catechin products. Epigolactin catechin is one of the most powerful ones. You have things like berberine. You have things like turmeric, which has curcumin in it. You have oregano, which has carcolic acid in it. You've got rosemary, all of these kind of polyphenol-rich herbs. They all can help support and drive up autophagy and inhibit mTOR, right? And that's the key is they bring down mTOR, which allows for autophagy. Caffeine is another one. So doing caffeine itself actually will inhibit mTOR. And that, because it's inhibiting, putting the brakes on mTOR, it increases autophagy in our system. But the biggest drivers are fasting as well as getting in ketosis. Now what actually drives and increases mTOR? That's going to be high carbohydrate load, high amino acids in the bloodstream. It's also going to be high insulin, high insulin levels in general, like after having a big meal, particularly a big meal with a lot of starch or sugar in it. That's going to drive up insulin, high testosterone levels. It's also going to be driven up by exercise, right? Strength training, things like that. And exercise is really interesting actually. Exercise actually has kind of a dual effect. Exercise will prime the mTOR pathway, meaning that it will actually put the brakes on it and accelerate it at the same time. I'm going to explain that just a second because I know that's confusing. But other things that drive it are inflammation in general. So when we have inflammation in our system, the inflammatory cytokines will drive more mTOR. So when people are undergoing inflammation, they're actually cycling into their building phase of their cell danger response in their healing cycle and they drive more mTOR activation. And so we got to keep inflammation under control to undergo proper amounts of autophagy as well. Here's what nobody tells you about the food in your kitchen. Even if you're buying organic, even if you're reading labels, there's one ingredient that's in almost everything you cook. And it's one of the most heavily processed things in your entire diet. It's seed oils like canola oil, soybean oil, corn oil, cotton seed oil. These oils are highly inflammatory and they become rancid when exposed to any heat. So if you cook with them, they cause six times more free radicals and inflammation than if you consume them raw. Although I don't recommend consuming seed oils raw either. And that's why I love Kettle and Fires beef tallow. It not only tastes great, but it's by far the best fat to cook with. It's the simplest cooking fat you can get. Literally one ingredient, 100% grass-fed and finished beef tallow. That's it. No additives, no preservatives, no seed oils. Just pure rendered beef fat the way your great grandmother cooked with it. It's also seed oil-free certified, which I didn't even know was a thing. But once you start paying attention to what's in your cooking oils, you can't unsee it. And you'd be surprised by how many things have seed oils in them and don't say it on the label. The beef tallow has a 420 degree smoke point. So it actually holds up at high heat. Most seed oils burn way before that. When it comes to changing your routine, that's the best part. It doesn't. You don't have to overhaul your diet or learn new recipes. Just swap out your cooking oil. Super simple and it makes a big difference in your health and it improves the flavor of your foods. Especially going into summer and grilling season, throw it on the grill when you're cooking your next steak. Toss your potatoes in it with some rosemary and thyme before roasting. It's a game changer. It tastes amazing and it doesn't break down in the high heat. And for a limited time, my listeners can head to Kettleandfire.com forward slash Dr. Jockers and use the code Dr. Jockers for 25% off site-wide. The discount applies to all of Kettle and Fire's products, including their beef tallow and their bone broth. It's an exclusive limited time offer, so definitely take advantage. That's K-E-T-T-L-E and fire.com slash Dr. Jockers all one word. You can also pick up their beef tallow at select sprouts, whole foods and Kroger locations nationwide or just go to Kettleandfire.com forward slash Dr. Jockers and use Dr. Jockers, that code to get 25% off today. So going back to exercise. Exercise works into my model of balancing M-Tor and AMPK, which is the spring loading pathway. So what we want to do is we want to spring load M-Tor. So we want to think about a slinky. We want to cock the slinky or kind of push down on it. That's inhibiting M-Tor, which exercise does. It's the moments right after exercise. Exercise itself is very catabolic, so it's breaking down cells and proteins. It actually drives autophagy. The thing about it is right after exercise, the body starts going into adaptation mode. And in order to adapt properly, we need to build healthy skeletal muscle from when we're adapting from exercise. That triggers M-Tor. And so while we're exercising, we're actually inhibiting M-Tor and activating autophagy. After we're done exercising and we're in recovery mode, now we're actually activating M-Tor. And so the best strategy for balancing autophagy and M-Tor is incorporating intermittent fasting. And I recommend at least 14 hours of intermittent fasting overnight and eating your meals in something like a six to 10 hour eating window. So you're either eating in a six hour eating window, an eight hour eating window, or maybe a 10 hour eating window, depending on what your schedule allows and what makes you feel best. I recommend exercising ideally right at the end of your fast because that is going to push down M-Tor even more and spring load it like a slinky. And what happens when you let go of the slinky, right? You push it down and then all of a sudden it accelerates and it has all this potential energy that gets activated and it jumps up to the next step. Well that's what we want to do with M-Tor. We want M-Tor activated but only for short periods of time throughout the day. And so after we're done exercising, that's when we have a recovery meal. We're stimulating M-Tor to rebuild new healthy muscle tissue. And that's when we activate and start our eating window, right? Now you can also exercise during your eating window. Maybe you had a meal several hours before, then you exercised, and then you had another meal afterwards. That's fine too. But I find it to be the most effective when we exercise right at the end of our fasting window. And then again, we're activating M-Tor right after that with our meals in our six to 10 hour eating window. And when we consume our meals, we want to make sure we're consuming a healthy amount of protein. We're making sure we're getting 30 to 50 grams of protein like I talk about continuously. We're getting the branched shanamino acids we need in order to rebuild new healthy muscle tissue and also to stabilize blood sugar. When we get enough protein, that's going to reduce the overall amount of insulin, which is key. And we want insulin production for sure, but we don't want too much insulin because then we can end up with insulin resistance and it can be harder to fast. And so we want to make sure we're getting enough protein. We want to make sure we got some good carbohydrates on board, ideally from healthy, nutrient dense sources like fruit, for example, which is a great source of good carbohydrates, maybe root vegetables, things like that. We want to make sure we have healthy fats on board in our meals. And that's going to allow us to recover properly, get the right amount of M-Tor secretion. And then when we finish our eating window, we go right back into fasting. While we're fasting, we can use caffeine, for example, to stimulate or to further suppress M-Tor. We can, ideally, obviously fasting, you're using caffeine doing it in the morning, not at night. And then we can also use some of these different polyphenols, these different herbs, right? We can do whether it's green tea or we can take a berberine supplement or something along those lines to help further suppress M-Tor, which will help increase ketone production and we get more autophagy during that phase. So really the ketolongevity is not just suppressing M-Tor, but it's cycling between proper amounts of M-Tor and proper amounts of autophagy. Lot of longevity experts, they get it wrong. They're all about suppressing M-Tor and they do that through low calorie diets, low protein diets. So they're under eating on calories, not getting enough protein, and therefore they get sarcopenia. They lose muscle mass. They are getting a lot of autophagy, but they're also losing muscle mass. We want to do it in such a way that optimizes muscle mass, but also allows us to get rid of the damaged proteins through that process of autophagy so we can really age successfully and thrive in life. So hopefully you guys enjoyed this and we'll see you in our future video training. Be blessed. Well that's all for this show and I want to thank you again for spending your valuable time with me today. And if there was something you heard in this interview that you have questions on or you want to dive into deeper, then DrJockers.com is the best place to go. If you enjoyed this episode, please consider taking just a quick moment and giving us a great review. Your reviews help us influence more people and transform more lives. And if you took something valuable away from this episode, then please share it with someone in your life. You know it can help. We'll see you soon on our future podcast. Be blessed everybody.
