On a quest for autophagy and weight loss, but have read a lot of conflicting info. Seeking advice, resources and support from you:
* Specs: F5’8 - GW125 CW130
* Ketones: 40-80 daily
* Exercise: Cardio 4-5x wk/weights 2x a week (need to up the weight game)
* IF: eating one or two meals/day with minimum 20hrs/maximum 24hrs of fasting in between windows.
* KETO: less than 20 gms carbs a day - all meals consist of protein/fat/vegetable and/or berries
* Not counting calories/nutrients, per se - but not eating more than 1000-2000 calories per day.
* Drinking water, iced green tea all day and 1-2 glasses of iced coffee w/a drop of cream.
* Started keto mid may, added IF (16:8) 01.06. Went to OMAD/2MAD 07.06
With Autophagy as my primary goal: How do I know if I’m ever achieving it? Is there a test or measurement I can take to know for sure? Is there something I can watch for/track, like I do ketones?
* Taking a fasting blood panel next week - anything I should ask for?
* Sort of off topic, but not: If the blood is drawn right after a very small oral surgery procedure, will that affect my fast or my results? Not intending to swallow water, blood or mouthwash, but a drop could slip by?
Wasn’t sure of the best place to post this - so, r/keto r/intermittentfasting r/fasting
I appreciate all guidance and support!!!!! Thank you!!!
Answer
I think with the oral surgery I would be more conncerned about inflammation or medication from the surgery impacting the results. Consuming blood isn’t going to be an issue here, but you should ask the doctor who will see those results what they want you to do.
Afaik autophagy really gears up after 24-30 hours of fasting. OMAD and 2MAD are great for losing weight, and your body will definitely be using its stored resources if you’re in a deficit, but the sweet range of time for autophagy is 24-72 hours fasted. After that the benefits drop, before that it’s possible you’d still be running on glycogen stores from your liver - unless you’re intentionally draining those stores with heavy exercise relatively early on in the fasting period.
It sounds like you’re doing great for fat loss so far! If your priority is instead autophagy, though, doing a 48 occasionally would be useful. If you’re doing it for therapeutic reasons (to solve a problem), 1-2 times a week is ideal; for normal self-care and healthy skin, 1-2 times every month or two is enough. For weight loss added in, ADF can be appropriate (eating TDEE or over every other day), but any rolling fast pattern is a little extreme.