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Turmeric, Resveratrol and Autophagy

Better Health

December 6, 2019 By Naomi Whittel

Although the benefits of turmeric and resveratrol are astounding and they can influence everything from weight to chronic disease, I always come back to the concept of autophagy. When autophagy is strong and working how it is designed to, cells function better and we are able to withstand the toxins and stressors of the modern world much more easily and without the inward and outward signs of rapid aging. 

The strategies that really work for me to boost autophagy, keep inflammation at bay, create glowing skin and youthful vitality are:

  • A High Fiber Keto diet– I’ve done a lot of dietary experimentation for most of my life and I found that when I combined keto with a high fiber (high plant food) approach, I took my results to the next level. 
  • Fasting – I follow a fasting practice where I listen to my body. For me, this looks like intermittent fasting a few times most weeks and then longer 5-day water fast a few times per year. Water fasting really turns up autophagy to the point where the body can make new stem cells! 
  • RET and HIIT workouts – My days of chronic cardio are long over and now and I work out smarter, not harder with Resistance Exercise Training and High-Intensity Interval Training along with walking and more restorative exercise. 
  • Smart supplementation – I take a few, highly targeted supplements to support autophagy. Resveratrol and turmeric are at the top of my list! 
  • Sleep, stress management and prioritizing time for self-care. Let’s not underestimate the power of the basics! 

 

How to Take Turmeric: Tea, Powder or Supplement?

 

Turmeric is the deep yellow-orange root that gives color and flavor to curries throughout Asia. It has been a part of traditional diets for thousands of years. The medicinal benefits of turmeric are well supported by science and attributed to curcumin – the active component. 

Besides increasing autophagy, turmeric is well known for reducing inflammation, boosting mood, reducing blood sugar and promoting heart health

Because of these benefits, it is no surprise that turmeric and curcumin supplements are very popular and widely available. When choosing a supplement, it is important to find a high-quality brand that is diligent about the purity and safety of every batch of the product. For the supplements that I create, in conjunction with world-leading scientists, I always visit the source to see first-hand where and how each herb is grown and only accept the absolute highest standards. 

Turmeric can be taken as tea, supplement or the whole root ground into a powder. This powder can be added to food or used to make a turmeric latte. 

Here are some of my favorite ways to add turmeric to the diet (just be careful because turmeric will stain clothes, cutting boards and kitchen equipment!):

  1. Add turmeric powder to a breakfast frittata or scramble.
  2. Add turmeric powder to smoothies. 
  3. Add ghee to a warm skillet then add turmeric or curry powder and other spices. Add meat or veggies to cook in the fat-spice mixture. 
  4. Experiment with Indian curry recipes. Curries taste great over cauliflower rice for a keto option. 
  5. Grate fresh turmeric into soups, just as you would use fresh ginger. 
  6. Make a Turmeric Latte as part of your daily routine. 

 

Pro tip: When taking turmeric, pair it with both fat and black pepper to aid in the absorption of the active component, curcumin. 

If you are actively incorporating fresh or powdered turmeric into your daily life, you may be able to get doses high enough for medicinal benefit. These benefits of turmeric begin around 1 teaspoon per day, which is about what the average Indian person eating a traditional diet consumes. If it’s hard to get turmeric in through food and beverages alone, you may consider a turmeric supplement for ease. 

Turmeric supplements come in two forms. One is simply the powdered turmeric root, exactly like you use for cooking. It’s just in a capsule form, which makes it easier to take at therapeutic dosages. 

The second supplement form is curcumin, where the curcumin has been extracted from the turmeric root and concentrated. Choosing organic is important because through the extraction process you’ll want to be sure to avoid any herbicides or pesticides. Typical doses of curcumin are 500 mg twice per day with food. 

 

Does Resveratrol Help with Weight Loss?

 

Just like the questions, I receive about the keto diet, the women in my community are interested in resveratrol as a weight loss aid. This interest is for good reason. There is some interesting science to back up this claim and a variety of mechanisms with how resveratrol can reduce weight and prevent obesity. Here is some of the science that I cover in my book, Glow15

  • Resveratrol enhances mitochondrial function. Mitochondria are the little powerhouses inside cells that take glucose or fat and turn it into energy, thus improving metabolism. 
  • Resveratrol may control appetite, which in turn can reduce body weight and fat mass. 
  • Resveratrol can prevent the development of insulin resistance and even work to restore proper insulin balance for those with diabetes. Insulin resistance can signal the body to hold onto weight and restoring insulin sensitivity can allow the body to release excess weight. 
  • Resveratrol can positively affect the microbiome, which influences metabolism and weight. The polyphenol compounds serve as prebiotics for the beneficial bacteria in the colon. 
  • Resveratrol reduces inflammation and obesity is an inflammatory state. 

 

My wish for all of you is to discover the tools that help you to unlock your inner autophagy and fountain of youth! If you are ready to put these practices into place in your own life, in a way that works for your unique body and lifestyle, I hope you will join me for my Holiday Glow15 course. Since the holidays can be a challenging time as far as food and stress for many of us, this program is designed to give you support through the season and a jumpstart to your New Year’s Resolutions, all in a convenient online and self-paced format. You can participate in the program while sipping on your red wine or turmeric latte!

 

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