109. Building Balance and Hacking Autophagy with Siim Land

Optimal Durations

Siim Land discusses the optimal durations for fasting, emphasizing that it's highly individual and context-dependent. He suggests that beginners should start with shorter fasts, like 12 to 16 hours, and gradually increase the duration as they become more accustomed to it. Siim also mentions the benefits of incorporating longer fasts occasionally, but warns against excessively long fasts due to potential negative effects like thyroid damage and binge eating post-fast 1.

You already get some significant increase in this health longevity markers by fasting, even as little as, like 16 hours or 24 hours.

--- Siim Land

He also touches on the warrior diet, which involves eating one meal a day within a four-hour window, and how it can be beneficial for those who have adapted to it 2.

   

Health Benefits

Fasting offers numerous health benefits, including improved blood sugar levels, reduced insulin resistance, and enhanced longevity. Siim Land explains that fasting helps lower blood sugar and insulin levels, which is particularly beneficial for managing diabetes and insulin resistance 3. He also highlights the mental benefits of fasting, such as increased focus and cognition, due to the production of brain-derived neurotrophic factor (BDNF) 4.

Fasting is also good for the brain and helps with cognition and focus.

--- Siim Land

Additionally, fasting promotes autophagy, a process that helps clear out damaged cells and supports overall cellular health.

   

Biochemical Processes

Understanding the biochemical processes activated during fasting is crucial for maximizing its benefits. Siim Land explains that autophagy, which begins around the 16-hour mark, helps recycle old and damaged cellular components, promoting cellular health 5. He also discusses the role of mTOR, a pathway essential for cell growth and muscle development, and how balancing mTOR and autophagy is key to achieving optimal health 6.

You don't want to be basically too low mTOR all the time either. But excess mTOR can also be bad.

--- Siim Land

Siim emphasizes that both animal and plant proteins can activate mTOR, and the frequency of eating plays a significant role in its regulation.