Suggests age-and-risk- related diet regimes and the results to be expected from them.
Suggested Diet Plans
Protein cycling is designed to get the benefits of ADCR with much less of the pain. Though not as intense as many other diets, unlike them, it is a life-long commitment if your intention is to delay the onset of neurodegenerative diseases. Because it is a life-long commitment, it can be dropped whenever circumstances warrant and picked up again later with no real consequence. Such circumstances might include infection, pregnancy, holidays, weekends or social events.
The diet can be practiced at any level. It could be as little as restricting evening and breakfast proteins or as much as restricting all protein every other day as well. The level you choose would depend on your age and susceptibility to the disease or diseases you wish to avoid. Or perhaps your real interest is in ADCR and protein cycling is just a way to prepare you for that.
Though not intended for weight loss, in my experience if overweight, you will lose a few pounds permanently at the start. If you wish to lose more, you can simply cut back a bit on calories when in the protein restriction phase while your mind is on your diet. Of course you must then not over-compensate when in the non-restriction phase. Since it is a life-long diet, there is no rush to reduce. If you are in a rush, however, you could combine protein cycling with ADCR to more rapidly lose weight. Once you are accustomed to the protein cycling pattern, ADCR seems much easier as well. Remember that the diseases associated with overweight are far more common a threat than the diseases associated with aggregates.
Years for 50% Cytoplasmic Replacement with Various Protein Cycling Regimes
The intention of protein cycling is to force your cells to replace their cytoplasm at a rate greater than or equal to the rate of accumulation of aggregating proteins. Since the rate of aggregation likely increases with age, the level of protein cycling needed to counteract likewise rises with age. With that in mind, I somewhat arbitrarily suggest the following protein cycling regimes:
No protein cycling
This regime is suggested for those younger than 20, pregnant or lactating women, those with active diseases or demonstrably weak immune systems, and those trying to add muscle mass to meet some sports objective. You need your protein now and have the rest of your life to worry about senility and your old age.
18 Hour Daily Protein Cycling
This regime is suggested for those older than 20 yet younger than 30 or anyone for whom a whole day of protein restriction is unbearable.
Protein is restricted from the end of the evening meal until lunch the next day (18 hours). Breakfast can include wheat-based products such as toast, muffins, donuts, danish or bagels provided that the wheat is the only substantial source of protein (the lysinedeficiency trick) and its calories are heavily diluted with calories from non-protein sources (butter, sugar, juice, fruit, etc.). Overall protein calories should not account for more than about 15% of your daily calories. You then hope that 18 hours is sufficient to induce autophagy with the assurance that you have decades before you might need to take stronger steps.
If autophagy occurs, it would be in the last 6 hours before lunch. Conservatively the body would then autophage to satisfy 6/24 or ¼ of it daily amino acid needs. If practiced 7 times a week, it would add up to the equivalent of 7 days per month. From table 4, we see that that computes to an 88% cytoplasmic replacement rate per decade.
From table 5we see that it recycles half the cytoplasm every 3.3 years. If the presumed aggregate is doubling exponentially at a value greater than 3.3 years, the aggregate should eventually be eliminated. If it is doubling at a value less than 3.3 years, it will continue to accumulate.
One Day per Week Protein Cycling
This regime is suggested for those older than 30 yet younger than 40 or for those experimenting with protein cycling.
Calories from protein is restricted towards 5% of total calories for a 24 hour period once every week. From table 4we see that this computes to a 73% cytoplasmic replacement rate per decade, We can bump that up to about a 95% rate by combining it with the 18 hour daily regime.
Curcumin and resveratrol can be taken at restriction midpoint hopefully to enhance the autophagy induction. Either or both can be taken in capsules as supplements or in the foodstuffs that contain them.
From table 5we see that it recycles half the cytoplasm every 5.3 years. If the presumed aggregate is doublingexponentiallyat a value greater than 5.3 years, the aggregate should eventually be eliminated. If it is doubling at a value less than 5.3 years, it will continue to accumulate.
Two Days per Week Protein Cycling
This regime is suggested for those older than 40 yet younger than 50 or for those who feel that 24 hours of protein restriction is insufficient to induce autophagy.
Calories from protein is restricted towards 5% of total calories for two 24 hour periods every week. From table 4we see that this computes to a 93% cytoplasmic replacement rate per decade.
The two 24 hour periods can be contiguous with no non-restriction period between them if you feel that a single 24 hour period is insufficient. This may indeed be the case for those with very high protein diets where 24 hours may not be enough time to clear the gut. Otherwise the two periods are separated by the usual non-restriction periods.
Again curcumin and resveratrol can be taken at restriction midpoint
From table 5we see that it recycles half the cytoplasm every 2.65 years. If the presumed aggregate is doublingexponentiallyat a value greater than 2.65 years, the aggregate should eventually be eliminated. If it is doubling at a value less than 2.65 years, it will continue to accumulate.
Three Days per Week Protein Cycling
This regime is suggested for those older than 50 or who face a high likelihood of soon developing a neurodegenerative disease..
Calories from protein is restricted towards 5% of total calories for three 24 hour periods every week. From table 4we see that this computes to a 98% cytoplasmic replacement rate per decade or an 86% rate every 5 years. 50% replacement occurs in 1.75 years meaning that it can keep aggregates indefinitely at their current level if they are otherwise doubling every 1.75 years.
This regime is particularly calendar friendly as the restriction days can be Monday, Wednesday, Friday leaving the weekends free for excess and frivolity.
And again curcumin and resveratrol can be taken at restriction midpoint.
This, in combination with no protein breakfasts, is the regimen I have followed for almost a year with minimal disruption to my usual habits.
Four Days per Week Protein Cycling
This regime is suggested for those older than 50 who feel that 24 hours of protein restriction is insufficient to induce autophagy or those who face an imminent likelihood of developing a neurodegenerative disease and wish to maximize their response.
Calories from protein is restricted towards 5% of total calories for four 24 hour periods every week. From table 4we see that this computes to a 99% cytoplasmic replacement rate per decade or an 93% rate every 5 years. 50% replacement occurs in 1.35 years meaning that it can keep aggregates indefinitely at their current level if they are otherwise doublingexponentiallyevery 1.35 years.
With only seven days in a week, this regime requires that some of the restriction periods if not all be contiguous. The pattern could say be Sunday, Wednesday, Saturday alternating a 48 hour restriction period with a 24 hour restriction period or say Monday, Tuesday, Thursday, Friday with two 48 hour restriction periods.
Since the intent is maximization, a protein restricted breakfast should also be employed to add 6 hours to the restriction period.
Whatever Days per Week Protein Cycling
Since you understand the scientific rationale behind protein cycling, you can design your own protein cycling schedule to suit you own lifestyle.
There a many, many diet plans in the world, traditional and synthetic, and quite a few likely promote autophagy. Among them are Macrobiotics, vegetarian diets and a number of diets of cultural or religious origin. Generally they explain themselves in metaphorical terms like ‘toxins’, ‘purity’, ‘balance’, ‘yin’, yang’, ‘sacrifice’, etc., rather than giving a scientific rationale. Regardless, if they do in fact promote autophagy by restricting protein or calories in quantity or timing, then they should work as well as any I have to offer. If you are on such a diet, then you need only continue to achieve the same benefits as from protein cycling.
The term ‘protein cycling’ is also applied to other diets that promote body building purposes77 . Perhaps they can be tweaked to promote autophagy as well.