Staying healthy and fit depends on a lot more than exercise.  Tai chi, qi gong and the other internal martial arts, are excellent regimens for both health and self-defense.  But much more is needed if we expect to live well into our senior years.  How we exercise, how we eat, and how we rest and sleep are critical. Without all of these factors harmoniously combined, inflammation, chronic illnesses and even a shortened life span could result.

Exercise + nutritious food + sensible diet + quality sleep  = INCREASED VITALITY regardless of age.


And where do our cells get their energy?  From those power-packed engines within our cells – the mitochondria.

Mitochondrial Biogenesis is the process by which cells increase their mitochondrial mass and copy number thereby increasing their energy output.

Mitochondrial Biogeneis = Autophagy




Autophagy (or autophagocytosis) is the natural, regulated, destructive mechanism of the cell that disassembles unnecessary or dysfunctional components. Think of it as a biological Pac Man. The term autophagy means “self-eating,” And that is basically what happens as the cells create membranes that hunt out dead, diseased, or worn-out cells; gobble them up; strip them for parts; and use the resulting molecules for energy or to create new cell parts. Thus, autophagy allows for the orderly degradation and recycling of cellular components, leaving fewer damaged and disarrayed cells which leads to less inflammation, decreasing the rate of aging, increasing overall vitality and optimizing biological functions..

Here are vital links that explain Autophagy and present steps you can take to optimize your cellular energy and overall vitality.

Autophagy Illustrated from Scientific American

A short 9-minute Audio Interview with Juleen Zierath, chair of the Nobel Committee for Physiology or Medicine, about the Nobel Prize-winning research of Japan’s Yoshinori Ohsumi on discoveries in Autophagy

Audio Interview with Juleen Zierath



The following is an Autophagy-Made-Simple guide in plain English on the pros and cons of Autophagy as it relates to nutrition and diets.  Pay special attention to the part on Intermittant Fasting and the 16:8 Fasting Window. (Note: I use a 15:9 windown while 14:10 is sufficient for women.)

Evidence-Based Look at the Autophagy Diet

Quality Sleep + Intermittant Fasting = Increased Autophagy

As I explain on the next page, to improve autophagy immediately, you only need to do one thing – expand your nightly fasting window.  Do that one thing and two things will happen.  You will improve the quality of your sleep while enhancing cellular autophagy.  So take a look…



For those who are more technically advanced and interested in digging deeper into the science of autophagy, I offer the following…

Mitochondria: Use Them or Lose Them.  More Illustrations and Details on Muscle Mitochondria and How to Make More of Them from Cyrus Khambatta, PhD in Nutrional Biochemistry.

Make More Mitochondria


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