Today, I am grateful to have here with me an Author, Public Speaker, High Performance Coach, and an Influencer, Siim Land. He creates content about optimizing health, performance, longevity, and wellbeing with different biohacking techniques. The overall term he likes to use is Body Mind Empowerment which refers to physical as well as mental development. Siim Land is from Estonia and he has a degree in anthropology. Ever since college, he's been writing his blog www.siimland.com that includes articles and tutorials about intermittent fasting, ketogenic dieting, meditation, cold thermogenesis, taking saunas, self-discipline, morning routines, and everything related to becoming a high performing individual. At the moment, Siim Land is involved with writing books, doing public speaking, creating content on social media, working with coaching clients, running a podcast, and much more. In this episode, Siim Land opens the show diving deep into his story and the inspiration behind his books. Then, Siim describes the difference between mTOR and autophagy. Siim says that there is a way to find the balance depending on where you are in your health journey. Plus, Siim reveals the benefits of autophagy and how to activate it without fasting – Siim says that exercise, saunas, and cold baths are also great ways to enable autophagy. Stay tuned as Siim speaks about breaking a fast and how to determine if you are actually hungry. 🎓Want to become a keto and fasting pro? Join the BRAND NEW 28 Day Keto Jumpstart Program: http://www.startketokamp.com Normal Price: One payment of $97.00 Your price today: One payment of $7.00 (92% OFF!) Visit: http://www.startketokamp.com // E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. [00:30] About Siim Land Siim isn’t a huge risk-taker. Siim realized that you have to be responsible for your overall life and what you want to accomplish. He knew he needed to suck it up and be his own supervisor. Siim took a leap of faith and didn’t go for a regular job after college. Instead of wasting time with a “regular” job, Siim started his blog, went full-time into the online world, and wrote books. [06:30] The Balance Between mTOR and Autophagy mTOR is your growth pathway in the body that promotes muscle growth and cell replication. Autophagy is cell recycling and breakdown. It is the process of removing old and worn out cell particles that accumulate. Autophagy is a trendy term. However, there are negative side effects to it. Autophagy can promote viruses and cancers, as well. The goal is to figure out a balance between mTOR and autophagy. At the end of the day, we want our bodies to function with balance. [09:50] How to Benefit From Autophagy It will depend on the individual, their goals, and their energy balance. If someone has diabetes, then their body could benefit from more autophagy. Fasting will increase autophagy. If you need more autophagy, then you can fast for longer without the autophagy process becoming damaging for you. If you do not need autophagy, fasting for long periods of time can be detrimental. Daily eating and fasting can regulate autophagy levels. [13:50] How to Activate Autophagy You do not have to fast in order to activate autophagy. Exercise will activate autophagy. Saunas and cold baths will turn on the pathways and have a similar effect. There are things like coffee and teas that can activate autophagy. Different kinds of vegetables, herbs, and spices will also mimic some aspects of fasting. [19:15] Why We Should Focus on Building Lean Muscle The more muscle you have, the more you can handle carbohydrates. If you have more muscle, you can lose fat more efficiently. Lean muscle will improve your overall life. You will be able to lift things and be more self-sustainable. In the later years of life, it’s more important to gain muscle mass. As you get older, it becomes more challenging to build muscle and maintain it. However, it’s essential to slow the aging process. [24:15] Siim’s Fasting Schedule Siim eats once a day. When Siim works out, he will also drink a protein shake. That way, he is still giving his muscles enough amino acids. Plus, it helps stimulate muscle growth. Siim uses regular whey protein. It’s the most available form of protein, and it’s easy to digest. Usually, Siim does a longer fast a few times a year. This year, Siim has not been doing long fasts. His travels have been canceled or rescheduled. Usually, Siim does extended fasts on the road. It might not be a good idea to fast during a pandemic because your immune system will take a small dip during the extended fast. In the short-term, your immune system might get weaker during the fast. [30:00] How to Break a Fast Without Gaining Weight If you have a bad diet, fasting will not help. You still need to be mindful of what you are eating. Fasting makes it easier to not count calories. A lack of sodium can cause death during an extended fast. A short fast will not cause any deficiencies. Breaking a fast with salt will keep you satiated. Also, stress can be a factor in controlling your appetite. [33:15] The Difference Between Superficial Hunger and Actual Hunger Superficial hunger is short-term. This hunger is all about cravings. If you are hungry, you would want to eat vegetables and fruits. Dehydration will make you hungry. Drink water to determine if you are actually hungry. Hunger fluctuates all the time. Go for a walk and wait to see if your hunger persists. If you are feeling uncomfortable, then you may want to break a fast. [35:30] How to Determine If You Are Getting Autophagy You can determine autophagy through a muscle biopsy lab. However, you can also predict autophagy with some signs: An increase in ketones. If insulin is high, then autophagy will be shut down. If you are in deep ketosis, that means autophagy is activated. Metabolic health is a good predictor. [39:50] Siim’s Favorite Health Tool Fasting is the most cost-effective strategy because it is free. Everyone has to be mindful of not overdoing fasting. AND MUCH MORE! Resources from this episode: Check out Siim Land’s Website Follow Siim YouTube Instagram Facebook Get Metabolic Autophagy: Practice Intermittent Fasting and Resistance Training to Build Muscle and Promote Longevity (Metabolic Autophagy Diet Book 1): https://amzn.to/3gtKoRP Get Metabolic Autophagy Cookbook: Eat Foods That Boost Autophagy, Balance mTOR for Longevity, and Build Muscle (Metabolic Autophagy Diet Book 2): https://amzn.to/3epzGde Listen to Body Mind Empowerment Podcast: https://bit.ly/3epORDh Join theKeto Kamp Academy WatchKeto Kamp on YouTube 🎓Want to become a keto and fasting pro? Join the BRAND NEW 28 Day Keto Jumpstart Program: http://www.startketokamp.com Normal Price: One payment of $97.00 Your price today: One payment of $7.00 (92% OFF!) Visit: http://www.startketokamp.com // E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. // R E S O U R C E S ➡️Check out my Keto Kickstart Kit: http://bit.ly/2okbyUu ➡️Get Your Keto Kamp Apparel: http://www.ketokampgear.com ➡️The Keto Kamp Inner Circle http://www.ketokamp.com *Some Links Are Affiliates* // F O L L O W ▸ instagram | @thebenazadi | http://bit.ly/2B1NXKW ▸ facebook | /thebenazadi | http://bit.ly/2BVvvW6 ▸ twitter | @thebenazadi http://bit.ly/2USE0so ▸ email | [email protected] Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. 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