Latest news with #autophagy
Malay Mail
26-07-2025
- Health
- Malay Mail
A surprising health component of durians?
JULY 26 — I've been reading some popular science books and I'd like to share some interesting findings, especially for all you durian lovers out there. It appears that our beloved king of fruits contains something beneficial to our health. Apparently durians produce this molecule called spermidine (yes, I know what that sounds like) which is important because it promotes this biological process known as autophagy. If you Google that word you'll see that it's a process by which our bodies perform a clean-up of weak or dying cells. Meaning 'self-eating' or 'self-devouring', longevity expert Peter Attia explains: '…the catabolic side of metabolism, when the cell stops producing new proteins and instead begins to break down old proteins and other cellular structures into their amino acid components, using the scavenged materials to build new ones. It's a form of cellular recycling, cleaning out the accumulated junk in the cell and repurposing it or disposing of it.' It's like, instead of going to a hardware store to get more things to fix your house, the contractor digs through the debris in your house and tears down spare materials which he can then reuse to build new parts. One of the materials our biological 'contractor' rips out are the so-called zombie cells i.e. old proteins and/or damaged cellular structures. One of the best ways of attaining autophagy is via fasting. Restricting the production of glucose and thus cutting off their supply to these cells prevents their further growth and invites their eventual destruction and repurposing. Voila! Our zombie cells die! But back to durians. It seems our beloved Black Thorns, Red Prawns and Green Bamboos also help in boosting autophagy and rejuvenating our cells because they contain— surprise surprise! — spermidine which is a, 'natural polyamine that stimulates cytoprotective macroautophagy/autophagy.' From what I understand, that's just sexy scientific talk for the ability to maintain cellular homeostasis, promote anti-inflammatory and antioxidant properties as well as other beneficial functions. Nicklas Brendborg, in his book Jellyfish Age Backwards, re-emphasises the value of spermidine towards longevity and also highlights some foods that are relevant: 'Spermidine is found in many foods, and studies even show that a higher spermidine intake is associated with a lower risk of death. If you want to increase your spermidine intake, the best bet is wheatgerm…Besides that, other spermidine-containing foods include soy beans, certain mushrooms, sunflower seeds, corn and cauliflower. If you're more adventurous, you can also try eel liver, adzuki beans or durian fruit.' Like most Malaysians, I'm very glad that durian (and mushrooms and corn and cauliflower!) is included in that list. Finally, apart from promoting the self-recycling of cells, spermidine is also associated with improved cognitive function. Spermidine is also contained in bread, salad, cheese, potatoes, noodles, meat, fish, and most fruits and vegetables. This is surely good news for those of us who are not fond of Musang King. For those who are, well, you're welcome. Note: This article does not constitute medical advice. Please consult your doctor or physician before embarking on a new diet or supplementation or both. No, I don't actually believe that 'eating more durians will make you live longer and healthier'.
Health Line
20-06-2025
- Health
- Health Line
Autophagy: What You Need to Know
Autophagy is a self-preservation mechanism in which your body removes damaged or dysfunctional parts of cells in order to regenerate newer, healthier cells. 'Auto' means self and 'phagy' means eat. So the literal meaning of autophagy is 'self-eating.' It's also known as 'self-devouring.' While that may sound like something you never want to happen to your body, it's actually beneficial to your overall health. Board-certified cardiologist Dr. Luiza Petre explains that the purpose of autophagy is to remove debris and self-regulate back to optimal smooth function. 'It is recycling and cleaning at the same time, just like hitting a reset button to your body,' she says. 'Plus, it promotes survival and adaptation as a response to various stressors and toxins accumulated in our cells.' Let's learn more about the process. What are the benefits of autophagy? The main benefits of autophagy seem to come in the form of anti-aging principles. In fact, Petre says it's best known as the body's way of turning the clock back and creating younger cells. Priya Khorana, PhD, in nutrition education from Columbia University, points out that when our cells are stressed, autophagy is increased in order to protect us, which helps enhance your lifespan. Additionally, registered dietitian, Scott Keatley, RD, CDN, says that in times of starvation, autophagy keeps the body going by breaking down cellular material and reusing it for necessary processes. 'Of course this takes energy and cannot continue forever, but it gives us more time to find nourishment,' he adds. At the cellular level, Petre says the benefits of autophagy include: removing toxic proteins from the cells that are attributed to neurodegenerative diseases, such as Parkinson's and Alzheimer's disease recycling residual proteins providing energy and building blocks for cells that could still benefit from repair on a larger scale, it prompts regeneration and healthy cells Autophagy is receiving a lot of attention for the role it may play in preventing or treating cancer, too. However, it's important to note that autophagy may also promote the growth of cancer. This is because it works as a survival mechanism and can make it easier for possible resistance in therapies. 'Autophagy declines as we age, so this means cells that no longer work or may do harm are allowed to multiply, which is the MO of cancer cells,' Keatley says. While all cancers start from some sort of defective cells, Petre says that the body should recognize and remove those cells, often using autophagic processes. That's why some researchers are looking at the possibility that autophagy may lower the risk of cancer. While there's no scientific evidence to back this up, Petre says some research suggests that many cancerous cells can be removed through autophagy. 'This is how the body polices the cancer villains,' she explains. 'Recognizing and destroying what went wrong and triggering the repairing mechanism does contribute to lowering the risk of cancer.' In this way, autophagy may eventually become a therapy for cancer. Diet changes that can boost autophagy Remember that autophagy literally means 'self-eating.' So, it makes sense that intermittent fasting and ketogenic diets are known to trigger autophagy. 'Fasting is [the] most effective way to trigger autophagy,' Petre says. ' Ketosis, a diet high in fat and low in carbs brings the same benefits of fasting without fasting, like a shortcut to induce the same beneficial metabolic changes,' she adds. 'By not overwhelming the body with an external load, it gives the body a break to focus on its own health and repair.' In the keto diet, you get about 75% of your daily calories from fat, and 5% to 10% of your calories from carbs. This shift in calorie sources causes your body to shift its metabolic pathways. It will begin to use fat for fuel instead of the glucose that's derived from carbohydrates. In response to this restriction, your body will begin to start producing ketone bodies that have many protective effects. Khorana says research suggests that the ketogenic diet can also cause starvation-induced autophagy, which has neuroprotective functions. 'Low glucose levels occur in both diets and are linked to low insulin and high glucagon levels,' Petre says. And glucagon level is the one that initiates autophagy. 'When the body is low on sugar through fasting or ketosis, it brings the positive stress that wakes up the survival repairing mode,' she adds. One non-diet area that may also play a role in inducing autophagy is exercise. According to a 2024 rat study, physical exercise may induce autophagy in organs that are part of metabolic regulation processes. This can include the muscles, liver, pancreas, and adipose tissue. Bottom line Autophagy will continue to gain attention as researchers conduct more studies on the impact it has on our health. For now, nutritional and health experts like Khorana point to the fact that there's still much we need to learn about autophagy and how to best encourage it. But if you're interested in trying to stimulate autophagy in your body, she recommends starting by adding fasting and regular exercise into your routine. However, you need to consult with a doctor if you: are taking any medications are pregnant or wish to become pregnant are breastfeeding
Daily Mail
30-05-2025
- Health
- Daily Mail
Is your body plagued with 'zombie' cells? Warning over toxic compounds that leave you wrinkled, bloated and inflamed - and how to flush them out
What if your body's biggest ageing accelerators aren't your hormones, your genetics, or even your diet - but a bunch of stubborn, half-dead cells refusing to leave the party? Say hello to zombie cells. Also known as senescent cells, these are old, damaged cells that should have been flushed out long ago - but instead, they hang around, pumping out toxic compounds that speed up inflammation, slow down healing, and leave you feeling tired, bloated, foggy and flat. These cells build up as we age and have been linked to everything from wrinkles and joint pain to brain fog, fatigue, and chronic disease. So, how do you get rid of them? Through a natural process called autophagy - your body's cellular clean-up crew. Think of it like spring cleaning for your cells. When activated, autophagy clears out these zombie cells and replaces them with fresh, new ones - rejuvenating your energy, metabolism and mental sharpness. In my book Biohack Me, I show you how to tap into this process using simple, everyday tools that don't require a millionaire's bank account. Here's my daily routine for flushing zombie cells. 1. Fast with purpose The most powerful trigger for autophagy? Fasting. Giving your body a break from constant eating allows it to shift gears - from digestion to repair. A 12 to 16 hour eating window is all you need to activate cellular clean-up and reduce the build-up of senescent cells. This isn't about starving - it's about resetting. I stick to a 16:8 window (roughly eating between 11am and 6pm), which keeps my blood sugar stable, my energy high and my gut calm. Fasting also reduces insulin resistance, supports brain health, and helps you burn fat more efficiently. It's one of the simplest and most effective pro-ageing strategies we have. 2. Add senolytic foods to your plate Senolytics are substances that specifically target and destroy senescent cells. While pharmaceutical versions are still being tested, there are natural compounds with senolytic properties that are being widely studied and used. Some of my favourites: - Strawberries and apples (rich in fisetin, known for its anti-inflammatory properties that help with cellular ageing) - Red onions and capers (loaded with quercetin, an anti-inflammatory flavonoid) - Green tea (for EGCG, a powerful compound known to reduce inflammation) - Turmeric (curcumin is a potent anti-inflammatory) - Pomegranate, dark chocolate, and blueberries (all high in polyphenols, which are high in antioxidants) These foods support cellular clean-up, reduce oxidative stress, and feed your gut bacteria - all of which help slow ageing from the inside out. A polyphenol-rich, colourful diet is one of the most powerful (and delicious) ways to support longevity without restriction. 3. Move in micro-bursts (and build some muscle) Movement encourages circulation and lymphatic flow - key for clearing out cellular waste. When you add strength training to the mix, you get even more bang for your biohacking buck. Muscle is your metabolic engine. It improves mitochondrial health, insulin sensitivity, and helps your body clear out damaged cells more effectively. Think squats, push-ups and lunges. In between calls or meetings? Do 15 squats. Waiting for your coffee? Drop into a plank. Keep hand weights near your desk. Rebounding or skipping are great hacks for a full body workout. It's not about smashing yourself - it's about staying mobile, strong, and metabolically young. 3. Master the breath-flush Your breath is one of your most powerful (and free) detox tools. Slow, intentional breathing increases oxygen flow, reduces stress, and stimulates your parasympathetic nervous system - the part responsible for repair and rejuvenation. Try this: 1. Inhale through the nose for four seconds 2. Hold for four seconds 3. Exhale slowly through the nose for six to eight seconds 4. Repeat for two to five minutes daily I do this in a cold shower or before bed - it calms the mind, supports lymphatic flow, and promotes clarity. Think of it as an internal rinse cycle. 4. Contrast therapy: Use heat and cold as medicine Autophagy loves contrast - especially in the form of saunas, cold showers, or ocean dips. This combo supports detox, reduces inflammation and triggers the release of longevity hormones. Heat helps simulate a fever-like state that pushes toxins out through sweat. Cold sharpens your nervous system, boosts dopamine, and reduces inflammation - all while encouraging your body to clean house at the cellular level. This was one of my core recovery tools after battling mould illness, and it's a go-to hack in my book. Ageing is inevitable, feeling old isn't... Zombie cells will come for all of us - but we don't have to let them take over. By activating autophagy through fasting, movement, nutrition, breathwork, and temperature exposure, we can clear the clutter, restore cellular function, and feel sharper, leaner, and more energised - regardless of what your birth certificate says.
