Fasting vs. Exercise | How to Balance Your Workouts as You Fast | What is Autophagy? (mTOR)
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Fasting vs. Exercise | How to Balance Your Workouts as You Fast | What is Autophagy? (mTOR)
mTOR:
mTOR responds to signals from nutrients, growth factors, and cellular energy status and controls cell growth and proliferation based on this (by regulating protein synthesis.) In other words, whenever we have an increase in nutrition (mainly protein) and calories we essentially tell the body that plentiful times are here - our cells increase their working capacity and ATP production is increased. Cells increase division and we are then primed for growth and repair - mTOR is the protein that senses this. It’s important to realize that mTOR is neither good nor bad, but too much or too little can have negative consequences. You see, mTOR increases energy production, but also creates more junk products. Autophagy is the process that degrades these junk products, but it is only usually active when mTOR is decreased.
The Good & Bad of mTOR Activation:
The Good- mTOR activation allows us to put on more muscle (and fat) and we
increase various hormones such as IGF-1. mTOR increases ATP production and creates new mitochondria - it also increases mitochondrial metabolism (by activating PGC1a.)
The Bad- Too much mTOR activation, however, contributes to a large number of human diseases, including cancer, obesity, type 2 diabetes, depression and neurodegeneration.
Balance:
A study published in the journal Cell Metabolism found that too little mTOR activation can be equally as bad as too much. The study found (in rats) that too little mTOR activity actually harms the liver - mice were fed an excess calorie diet, but given rapamycin to induce autophagy. Researchers found that persistent suppression of mTORC1 activity in the liver leads to low-level inflammation that is enhanced by feeding a HFD. Hepatocytes bearing deficient mTORC1 activity are less competent to cope with oxidative stress and other inflammation-related insults.
Note: HCC is the fifth most common cancer subtype worldwide, with a median survival of 6–16 months after diagnosis.
Persistent elevation of hepatic mTORC1 activity in the setting of overnutrition and obesity, or conversely, protracted suppression of mTORC1 activity induced by rapamycin and related drugs, sets in motion a spiraling sequence of pathologic events that promotes HCC.
Autophagy:
The opposite side of the mTOR coin is the repair and recycling system - it’s activated with the mTOR switch is turned off. And, as we know, the main process that carries out repair and recycling in our cells is called autophagy. Autophagy is the mechanism our cells use to recycle damaged proteins and cell machinery (including mitochondria) and use their parts to make new machinery and new sources of energy - recycling old cellular machinery helps protect a cell from premature aging. Autophagy allows your cells to recycle used material for use as energy during stresses such as fasting, instead of breaking down valuable things such as muscle - preventing catabolism (breaking down) of muscle is always a good thing. Autophagy occurs at a low basal level in virtually all cells, being important in protein and organelle turnover - however, it may be up-regulated in times of need. When mTOR goes up, it shuts down autophagy - mTOR is sensitive to dietary amino acids (protein.)
Fasting & Working Out:
Journal – Autophagy- Fasting increase autophagy (as does caloric restriction and certain foods; EGCG, ginger, curcumin, etc.)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/
Explains that resistance training activates mTOR (as does protein, excess calories, IL-6, testosterone, etc.)
https://www.sciencedirect.com/science/article/pii/S1084952114002535
References:
1) Jung CH , et al. (n.d.). mTOR regulation of autophagy. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20083114
2) mTOR Pathways in Cancer and Autophagy. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5789368/
3) Glick D , et al. (n.d.). Autophagy: cellular and molecular mechanisms. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20225336
4) Autophagy fights disease through cellular self-digestion. (28, February). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670399/
5) Autophagy fights disease through cellular self-digestion. (28, February). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670399/
6) Resistance exercise initiates mechanistic target of rapamycin (mTOR) translocation and protein complex co-localisation in human skeletal muscle. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504043/
7) Short-term fasting induces profound neuronal autophagy. (16, August). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/