We’re breaking down autophagy—your body’s natural “cellular cleanup” system—and why it plays a critical role in reversing aging, reducing inflammation, improving energy, and even protecting against chronic diseases like Alzheimer’s and type 2 diabetes.

If you’re looking to feel sharper, age slower, and support your metabolism naturally, this is the episode you don’t want to miss.

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Timestamps

00:00 Intro

02:30 What is autophagy?

03:54 How autophagy changes over 50

05:06 Autophagy vs weight loss

06:59 How to trigger autophagy (without fasting)

17:45 What stops autophagy?

21:23 Is more autophagy always better?

22:26 Recap

In this episode, I’m breaking down what really happens when you’re not eating enough protein in your 40s and beyond. We’ll cover the signs of protein deficiency, how it slows your metabolism, leads to stubborn fat gain, weakens your muscles, and even impacts your blood sugar and aging.

You’ll also learn how much protein you actually need, the best sources (especially for women over 40), and how to easily increase your intake — without counting every macro or living off protein shakes.

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Timestamps

00:00 Intro

01:33 Why protein needs increase after 40

03:50 How much protein you actually need

05:08 Plant vs animal protein

06:36 Signs you’re not eating enough protein

09:31 What happens when you under eat protein

13:49 Why women under eat protein

16:05 How to eat enough protein

The “sugar fasting” trend is blowing up — with influencers like Mark Bell and Cole Robinson (aka the Snake Diet guy) claiming you can eat only sugar and still lose weight, feel amazing, and stay healthy.

But is this just another dangerous fad… or is there actually something we can learn from it?

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Timestamps

00:00 Intro

01:47 Who’s promoting the sugar diet?

03:14 What these people have in common

05:24 The risks for the average person

07:21 Sugar fasting and insulin resistance

10:56 Sugar fasting and diabetes

11:52 The nutritional void

13:42 The psychological component

14:20 What about sugar addiction?

15:09 Why this trend blew up

16:14 A more sustainable way to lose weight

18:39 How to actually fast properly