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Okay, on this video, we're going to talk about autophagy. I've done a lot of videos on autophagy. And if you don't know what autophagy is, don't click off because I want to teach you this really cool concept that happens inside your
Learn how autophagy boosts fat loss and healing, and discover 3 drinks, including coffee, that accelerate this process effectively.
Key Takeaways
- Autophagy is essential for cellular repair and fat loss, best stimulated by fasting and low protein intake.
- Coffee is a powerful autophagy stimulant that supports metabolic health and longevity.
- Choose high-quality organic coffee and avoid sugar to maximize autophagy benefits.
- MCT oil in coffee may aid fat burning but its impact on autophagy is not definitive.
- Balancing autophagy and mTOR cycles is key to cleaning cells and building muscle effectively.
Summary
- Autophagy is a cellular process where cells clean and repair themselves, crucial for healing and fat loss.
- Fasting is the best natural way to stimulate autophagy, followed by keeping protein intake low during fasting periods.
- Autophagy and mTOR are opposing processes; autophagy cleans cells while mTOR promotes muscle growth.
- Coffee stimulates autophagy and helps detox cells, benefiting metabolic health and reducing disease risk.
- Both caffeinated and decaffeinated coffee rapidly trigger autophagy in liver, heart, and muscles.
- Coffee consumption is linked to reduced metabolic diseases and lower mortality rates.
- Quality of coffee matters: organic, mold-free coffee is recommended over commercial chemical-laden options.
- Adding MCT oil to coffee can enhance fat burning and ketosis, though its effect on autophagy is mixed.
- Cream can be used sparingly in coffee but should not exceed 20 grams of protein to avoid disrupting autophagy.
- Sugar in coffee should be avoided during fasting as it spikes glucose and inhibits fat burning.
Full Transcript — Download SRT & Markdown
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cells that actually helps you heal yourself. And what I'm going to show you on this video is that in the morning specifically, there is something you can drink that you're going to love that's going to help boost autophagy. So, here
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we go. Let's dive right in. I got to teach you what autophagy is because some of you are like, "Give me the goods. Give me the goods." Yeah, this autophagy thing sounds amazing.
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Just tell me what to do. And I'm not spoon-feeding you here. I am teaching you how to think. So, let's look at autophagy. Autophagy. The word breaks down into auto-agi. It basically means that your cells have the capability
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of eating themselves. Now, that sounds kind of confusing, but what I'm talking about is that your cells know how to repair and clean up the mess inside them, inside the cell, all by their little lonesome. But most of the benefits of
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autophagy you can just do yourself like fasting. Fasting is one of the best ways to stimulate autophagy. And when you stimulate autophagy through fasting, you're not spending any money. You're not spending any time. You're just tapping into this cellular repair
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system. So when we look over the course of our life and we look at the accumulation of stressors, physical stressors, emotional, chemical stressors, we got trillions of these cells that are all inside our body and they're getting more and more and more
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inflamed and they're getting gummed up through glucose sticking to them. It's a process called glycation where the glucose sticks to the outer part of the cell. And as we age, these cells are just getting tired and worn down. So
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stimulating autophagy is really flipping helpful. So I already told you fasting is a beautiful way to stimulate autophagy. In fact, it's the best way to stimulate autophagy. Second best way is you got to keep protein down. So when
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you eat 20 grams of protein or more, you kick yourself out of autophagy. So autophagy has to have some restriction to it with food, both protein and time restriction. On the other side of autophagy lives this concept called
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mTOR. And mTOR is where you build muscle. And you stimulate mTOR by eating more specifically protein. Throughout a day, you should be like cycling between these two things. You should hit the autophagy button and then maybe once you
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bring food back into the equation, you're going to hit the mTOR button. And if we learn the principles of both of these things, what we're doing is we're cleaning up and we're growing new things. We're growing
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hormones, we're growing muscle, and then we're cleaning up the excess, and then we're growing the good. But what happened is because you never learned about autophagy, then all you were doing is growth, growth, growth, growth, growth, which also meant that these cells became more and more inflamed and became sicker and sicker.
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So autophagy is key. Now once you know that, here we go, here's the one thing. I didn't mean to string you along this video to get to this point but I really wanted you to understand how important autophagy is. And here's what you can
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drink: coffee. I know, I know, it's exciting, right? The most common thing that I get asked is, "Can I have coffee in my fasting window?" Okay, I'm all in, but tell me about my coffee. And I laughed because that's what so many people
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think. They're like, "Oh my god, all the benefits." They read fast like a girl.
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They're like, "All the benefits are amazing." And so, why would I not do it until I say until they think, "Wait, I might have to take my coffee out." You don't have to take your coffee out. So, here's what coffee does: coffee
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stimulates autophagy. Coffee stimulates cellular healing. Coffee can help you detox the cell. I'm going to read you something from a study called that was printed in Cell Cycle. And I actually need to read the overview of
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the conclusion that they found because I love what they said. Here's what they said: clinical trials revealed that chronic consumption of coffee is associated with the inhibition of several metabolic diseases. What does that mean? That means those of us that
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have high blood pressure, high cholesterol, our hemoglobin A1C is off, our liver enzymes are off, we're metabolically unfit, if we drink coffee on a regular basis, what this study is showing is that it can help us stop
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metabolic diseases. That's cool. Okay, but it goes on and it says, as well as a reduction in overall and cause-specific mortality. So that basically means it can keep you alive. Coffee. And we show that both natural and decaffeinated
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brands of coffee similarly rapidly trigger autophagy. That's why they keep us alive. This is how it's helping with the metabolic health of the world. So hallelujah for coffee. And this is it.
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It went on to say that 1 to 4 hours after coffee, autophagy was stimulated in your liver, heart, and muscles. If we're doing coffee specifically in the morning, I mean, you could do coffee in the afternoon if you
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want, that you actually are stimulating the autophagy that's happening within the cells of muscles, making them cleaner, so that when you go and you add in your protein, you go and you add in your weightlifting, you're going to
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get that nice strong muscle that's going to actually be visible to see. Okay. Now, before you all rush off to your commercial coffee place, we need to have some coffee rules. Okay, so here we go.
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First rule, the type of coffee you drink matters. Coffee can be a cup of chemicals. So, make sure it's organic and mold-free. If you're running down to your local coffee shop that's on every corner, franchised all over the world,
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that's a cup full of chemicals. That is not what I'm talking about. I'm talking about clean coffee that doesn't have chemicals in it. Okay. Second thing, what you put in your coffee matters. So, I know a lot of you are going to ask me,
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okay, well, what about my cream? Okay, what about oil? What do I—what about my coffee, mate? Like, what goes in my coffee? Well, when we're looking at coffee through the lens of autophagy, we know if we put MCT oil in it, MCT oil
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actually can help us switch over to the fat-burning state a little bit quicker, can upregulate ketones, so it shuts off the hunger hormone. So, I love MCT oil.
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Put MCT oil in your coffee and it can help, and studies are conflicting on this. So I'm not quoting a study about MCT oil and autophagy. When I look at the studies on both on MCT oil, I see
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both. I see some that say it doesn't stimulate autophagy and I see some that do. But what we do know about MCT oil in your coffee is that it can move you into ketosis, this fat-burning place more, which is ultimately going to help
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you with metabolic health if we can burn fat for energy and make keto cream.
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Okay, organic full-fat cream typically works to help us metabolically switch and get over into this fat-burning place. It's a great tool for that. But one of the rules of autophagy is you don't go over
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20 grams in a meal. So you got to make sure you're putting just a teeny bit of cream in there and you're not tipping the protein scale because there's protein in cream. So make sure your cream does not have 20 grams of protein,
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just a little bit. I can tell you the mornings that I fast and I want to drink coffee, I don't put cream in it. I'm learning to not put cream in it so that I can get more of that autophagy effect.
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If you're wondering about sugar in your coffee, no. No, just no. It doesn't work. I love it, I know it tastes really good, but it's going to keep you over in sugar burner.
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It's never going to put you in fat burner in the f—
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It's never going to put you in fat burner in the fasting window. And it's going to accelerate glucose spikes. So, it's it's going to glucose gets stored as fat, and it's going to pull you out of both ketosis and and autophagy.
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That's not good. So, no sugar, little tiny bit of cream if you have to.
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Organic would be best. Raw is even better. Black is best. So, make sure you're doing clean coffee and make sure that you are also doing uh what you put in it really matters. And the third coffee rule, and you're going to hear
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this on a lot of different videos, is that I want to make sure that you're minding the timing of coffee. So, best time to drink coffee is a couple hours after you get up. If you drink it right
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when you get up, you get this cortisol spike. A couple hours later, you get another cortisol spike. And now you've got two cortis cortisol spikes. And so, where does cortisol get stored? In your belly fat. So, let's try to have a cup
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of water, have a cup of tea, something like that early in the morning, and then wait an hour to two hours and then have your cup of coffee and ride your natural cortisol wave. No, those are my those
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are my coffee principles. But seriously, I mean this is great news, right? Like not only can we fast to hit autophagy, but we can have black clean coffee with a little bit of MCT oil and maybe a splash of some cream in the morning to
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accelerate autophagy. And then I'm going to give you a little bonus here on the on this is then if you hit train in the morning that also stimulates autophagy.
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So now we've stacked three things together to really amplify the self-healing of the of these cells. the self-healing mechanism that your cells have already been programmed with.
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You've your cells came with it. They've just been waiting for you to figure it out. Okay. First reason first reason you need to be drinking lemon water every single day. I know it's like so obvious, but I want to explain why it's so
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important that we apply this first tool or this first reason to our life. And that's because water hydrates us. Now, I can tell you from clinical experience that what I've heard so many people tell me that they know they're supposed to
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drink water every day. They get that it hydrates them, but they just don't like the taste of water. And I have always found that very unusual because I think of water as just neutral. It's just water. I just drink it because I know
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I'm going to stay hydrated. You need to stay hydrated by the way for your skin.
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You need to stay hydrated for your gut. Your cells are demanding that you hydrate them and bring them water on a daily basis. So if you are finding it very difficult to drink water, what I have noticed is when you put lemon in
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your water, it perks the brain up and it becomes almost like a dopamine hit. The brain goes, "Oh, well this isn't just water. This is lemon." and it has a different response in your brain that creates a dopamine pulse or a dopamine
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surge. Now, many of you have heard me say this before that when we're looking at our health habits, we don't always need motivation, we need momentum. And I've seen this in people's fasting windows where they are like, "Oh,
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they're just dreading every hour that goes by just waiting to get to that 17th hour or that 24hour or one of the six fasts that I laid out for you all in fast like a girl and they're they're
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just dragging themselves through that." Well, a little hack is when we put lemon in there, all of a sudden you take a sip and the and you get a dopamine hit and all of a sudden that's your brain is
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excited and that creates momentum. And if you do it again an hour later, you're like I I've even had some of my patients put lemon water in a wine glass so that you're like, I feel fancy like I'm
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drinking lemon water and it feels like a treat even though I'm in a fasted window. So, I love it for tricking the brain into being excited to drink water and keeping that momentum during a fast.
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Okay. Number two, water. Lemon water specifically repairs the skin. Okay. Now, there was a 2016 study that was published in Science Direct and it talked about when we add lemon to our water, it does several things that are important for the skin.
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So, the first is it increases collagen production. Like, think about that. Where are my menopausal women out there? How much are we fighting for extra collagen? We're, you know, that wrinkles that's that's showing up. That's because you're losing
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collagen as you lose estrogen. And so, in order to increase collagen, we got to pull in as many hacks as possible. And this study in Science Direct showed that it improved co skin collagen production when you drink a daily glass of lemon
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water. And I'll leave that study in the notes so you all have it. Second thing that this study showed is it improved glutathione.
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Now remember when you are drinking lemon water, what's happening is it's going into the cell and it's powering up your mitochondria.
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Your mitochondria make glutathione and glutathione is the master antioxidant that pushes toxins out of the cell. So think about one little habit of just drinking water and adding lemon to it is powering these mitochondria up so that you can detox your cells more
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efficiently. And then the third thing that this study said was that they're finding that it improves antioxidant production. Again, what we're looking at the adding of the lemon to the water as being the cellular uh win so that
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everything in the cell works better, including improving your antioxidant production. Now, I want to talk about how you would apply that when you've maybe overdone it. Like, let's say, you know, you had a you went on vacation, you ate a bunch of toxic food. Well,
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okay, you come home. Could we start to add in more lemon water? so that we can improve the detoxification pathways of your cells and upregulate antioxidants.
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Okay. The other thing is what about you know if we get a sunburn or we've been out in the sun too much. Have we ever thought the next day to drink more lemon water but knowing that it's going to
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upregulate collagen production? We can use that outside of just the menopausal situation. So, it's so fascinating to me how we have allowed our health care choices to be more complicated. We think the more complicated they are, the better they are for our body, but we
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never we forget that some of the most simple things have the greatest benefit for us. And adding lemon to our water is one of those things. So, super cool hack there. Okay, third tip. The third reason why you want to do this is because lemon
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citrus fruit uh fruits in general are high polyphenol foods. And as I have taught you in fast like a girl, the polyphenol foods are massively important for repairing the gut. So let's take this to your fasting window. Let's say
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you're in a fast and your the your brilliant intelligence is getting rid of all the bad bacteria. It's wants to get it out of your system. The good bacteria that want to make you serotonin, want to improve your immune your overall immune
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system, want to improve your your melatonin production so you can sleep better. All the wonders that are going on in your gut, as the bad is going away, the good little guys are like looking around and they're like, "Okay,
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the bully's gone, but I need to become stronger. How can I become stronger?" because I have a brief moment where the bully bacteria are out of my gut. And so one of the ways that you can strengthen your good bacteria to make you all the
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wonderful neurochemicals to keep you health and happy is to give your bacteria these good bacteria more polyphenol foods. And citrus foods are one of those polyphenols.
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But the challenge we have in our fasting window is how do we do that? How how can we do that when without spiking our blood sugar? We don't really have a lot of tools for the fasting window to be
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able to grow those good except lemon water. So if we are adding lemon to our water in our fasting window, we are powering up those good bacteria while we are also destroying the bully bacteria and getting them out of your system.
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It's such a simple hack. And there's a really cool article that I will put uh in the notes as well, another study that showed not only does the polyphenol count of lemon water help us, but if we have lemon water early, first thing in
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the morning, it's the first thing that goes on your stomach, that is the most absorbable time for your microbiome and your gut. So, you really are giving these good bacteria added nutrients so that they can become strong and support
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you throughout your whole day. Okay, check this out. I have a free fasting guide for you all. It's free and it's going to teach you all the basics of fasting. It's going to teach you how to kill hunger when you fast, which is
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really cool. And it's going to show you how to break your fast, among many other things. All you got to do is click on the link below and enjoy. The thing that transforms your life is really understanding how this body works. And
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when you understand how the body works, it becomes really easy to figure out how to use something like apple cider vinegar. So here are the major concepts of apple cider vinegar that I want you to think about. One, apple cider vinegar
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changes your microbiome of your gut. Now, this is really important because we have good bacteria in our gut and we have bad bacteria in our gut. So the good bacteria are going to help us not only regulate blood sugar. So when you
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eat a meal, this good bacteria is going to help to bring your blood sugar down and make it so that you can switch over into the fat burning state much quicker metabolically switch like I've taught you here. So we want to feed these good
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bacteria and apple cider vinegar will do that. It is a prebiotic for these good bacteria. But the other thing it does that's really cool is that it'll kill pathogens. So like a lot of you have sugar cravings. And this can be from a
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fungus called candida. And with candida what we'll see is that you're trying so hard to bring the blood sugar levels down by not eating carbs, not doing eating a lot of sugar, but you can't because there's this fungus in your gut
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that's making you crave those carbs. So, when you're eating apple cider vinegar, you're helping to kill that pathogen. We also know that apple cider vinegar can kill things like E.coli, bacteria in the gut that might be causing you things
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like bloating or might be causing you to have craved other foods that you are trying to stay away from. So, these bacteria have a life of their own and the bad ones make you crave the bad foods. So, let's make sure we kill those
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and support the good bacteria. That's what apple cider vinegar can do. With that in mind, then where we would put the timing of apple cider vinegar would actually be in and on an empty stomach.
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So, think about that for a moment. Just a a tablespoon of apple cider vinegar in your fasting window when you're already changing your microbiome through fasting can really accelerate your your uh microbiome state. So, those of you that
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have SIBO, those of you that are constipated, you have diarrhea, those of you that aren't getting the weight loss benefit you want over here, try something as simple as a scoop of a tablespoon of apple cider vinegar and
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water in your fasting window and see if that starts to make a difference in the microbial makeup of your gut so that you do start to get more benefit from the fasted state. Second major concept that apple cider vinegar can do is it can
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start to regulate your blood sugar. So this is a bunch of research is showing if you do apple cider vinegar before a meal, whatever you eat after that is going to help to bring that blood sugar down much quicker. So if you know you're
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going into a carbohydrate-rich meal, have a scoop of apple cider vinegar in a glass of water before the meal so you don't get a high blood sugar spike.
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this. Those of you who that are following the principles of Fast Like a Girl, where I'm teaching you how to bring up your carbohydrate load in order to be able to support progesterone, what you might do if you're nervous about
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bringing your blood sugar, your your carbohydrate level up too high, what you might do is some apple cider vine vinegar before a hormone feasting day so that you can switch over quicker and you can start to get more fat burning even
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though you're at that part of your cycle. where your hormones are high. So when we bring carbohydrates up, we might also bring apple cider vine v vinegar up so we can regulate that blood sugar better. Second place we can look at
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bringing apple cider vinegar into our into the picture can be after a meal. Now this has all happened to us. So let's talk to you guys that are like and I see this question all the time. Those of you who ask me, "God, I opened up my
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eating window and then I just binge eat ate something. I just ate. I went in, I meant to eat something well and I just went crazy. Put it in the notes if you in the comments if that's you because
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we've all done that. So, what you would do if all of a sudden you, let's say, fasted 15 hours, you're so proud of yourself, and then you open up the refrigerator, and the next thing you know, you ate too many carbohydrates,
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you ate too much, and your your blood sugar now is really high. What about some apple cider vinegar? Put some apple cider vinegar in a cup of water. Drink a cup wa water with that apple cider vinegar and it's going to bring down
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your blood sugar. Another really interesting hack I like when you know that you've brought the glucose level up too high is that go for a walk. Use that glucose that and if that if you can't go for a walk, do air squats. Just standing
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up and down and do up and down squats so that you can mobilize the glucose that came from the food you just ate. So, we can use it as a recovery tool from a bad from a bad meal. We can use it knowing
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that we're going to eat more carbohydrates as a preventative tool before a meal. Both of them, we're looking at how we can stabilize blood sugar. And then we're using it in the fasted state to be able to support a
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healthy microbiome. So, it's a really cool simple hack that we all can do. Now, if you're like me, I don't really like the taste of it. So, that's why you hear me keep saying put it in water because I want to put it in water, drink
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it as fast as I can because I don't really like the taste of it. Sometimes I'll put it in my salad dressings as well because I'm already putting vinegar in there. So, I hope that helps. And and I really want you to see that fat loss
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sometimes can be really about a formula. It's not always about discipline and gritting it. It's about stabilizing your blood sugar. It's about learning how to metabolically switch. It's about supporting a healthy microbiome so it can help you not only create all these
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yummy neurotransmitters that feel make you feel good, but also can make sure that you switch over into the fat burning state quicker. There's so many miracles to our body that we haven't been taught. And when we look at
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something as simple as the benefit of apple cider vinegar on weight loss, all of a sudden we realize how freaking miraculous our body is designed to be.
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And we're designed to be in communication with nature with these fermented type foods like apple cider vinegar. That's how we thrive. So let me know if that's helps. I know you all love the apple cider vinegar videos that
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I do. And as always, I love your weight loss stories. So, since this is a video about fat loss, put in the comments how much weight you've lost. Freaking blows my mind. I love it. So, please let me
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see how much weight you've lost. And if you're struggling to lose weight, please let me know if you try these hacks, how they work for you. You know, as always, the information I'm giving you here is for your benefit. I really want you to
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love living in this incredible body you've been given. So, let me know if that helps. But just don't give up on yourself. You're truly a miracle. Okay, you trying to maximize your weight loss?
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Apple cider vinegar may be the key. Go check out this video where I show you exactly when, how, and why you want to use it for weight loss. Apple cider vinegar changes your microbiome of your gut. This good bacteria is going to help
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to bring your blood sugar down and make it so that you can switch over into the fat burning
Topics:autophagyfat losscoffeefastingmetabolic healthMCT oilketosiscellular repairmTORDr. Mindy Pelz
