1/4 Cup of This Cheese Increases Autophagy 2x WITHOUT Fasting???

There’s a small grain of truth, some aged cheeses contain SPERMIDINE, a compound shown to promote autophagy in cells and animal models but there’s NO GOOD SCIENTIFIC EVIDENCE eating “¼ cup of this BLUE cheese” will double your autophagy in HUMANS right away, nor that you can reliably trigger a 2× increase without OTHER FACTORS like fasting.

Spermidine activates autophagy in lab studies. Multiple papers show spermidine induces autophagy and extends lifespan in yeast, worms, flies and some mammalian cell/animal models. That’s solid preclinical science.

Aged cheeses are a real dietary source of spermidine. Mature cheddars, parmesan, gouda, etc., have measurable spermidine (amounts vary by type and ageing). But milligram per 100g is modest and variable across cheeses.

Human data are messy and associative. Population studies link higher dietary spermidine with lower mortality and better outcomes, but that’s correlation, not proof that a serving of cheese acutely doubles autophagy in people. 

Clinical trials of spermidine supplements show mixed/limited effects on circulating polyamines and biomarkers so far.

Dose and bioavailability also matter. Food spermidine can be metabolized before it reaches circulation (it can convert to spermine, etc.), and the amounts required to reproduce the effects seen in lab animals or cell cultures are not the same as “eat some cheese and boom, autophagy ×2.”

BOTTOM LINE: WHAT TO BELIEVE AND WHAT TO DO

Believe: Spermidine is a bona fide autophagy inducer in model systems, and aged cheese is a dietary source.

Don’t believe: the specific viral-style claim that a small serving of cheese gives you an immediate 2× autophagy boost comparable to fasting. There’s no solid human evidence for that dramatic, immediate effect.

PRACTICAL, EVIDENCE-MINDED moves if you want to support autophagy and healthy aging:

Intermittent fasting / caloric restriction, exercise, and certain compounds (e.g., spermidine in trials) are the better-supported levers. 

FASTING + EXERCISE are consistently reproducible ways to stimulate autophagy.

Add spermidine-rich foods moderately: natto, mature cheeses, mushrooms, green peas, wheat germ, soy products. 

Don’t binge cheese to chase a lab number you’ll get sodium and calories instead.

If considering spermidine supplements, be cautious: human trials are ongoing and results are mixed; talk with a clinician if you have health conditions or take meds.

WHY THE CLAIM “1/4 CUP CHEESE INCREASES AUTOPHAGY 2X’ IS ALMOST CERTAINLY FALSE

1) No scientific study (randomized, double-blind, placebo-controlled trial) MEASURING the doubling effect. 

There is NO peer-reviewed research that tests “1/4 cups of cheese” and measures autophagy markers (like LC3, p62, etc.) doubling, in humans or animals, without fasting.

2) Quantity check: The spermidine content of aged cheese is highly variable but usually around 2–15 mg/kg. A quarter cup of cheese (say 30g) would give you at most a few tenths of a milligram of spermidine. 

Studies that see measurable effects on autophagy in humans usually involve ~1 mg/day or MORE, often from spermidine SUPPLEMENTS or high-spermidine foods like WHEAT GERM.

Eating too much blue cheese would also mean huge amount of calories, protein, fat, SALT and etc. 

That alone would trigger many other metabolic effects likely bad ones (e.g. huge insulin responses, lipid load) which would inhibit autophagy in many contexts.

3) Autophagy is inhibited by nutrient abundance: Foods high in amino acids (especially leucine), insulin-stimulating foods, and caloric plenty tend to suppress autophagy (via mTOR activation). 

Cheese is rich in protein, amino acids, etc., which generally downregulate autophagy signaling pathways if consumed in large amounts.

4) Context matters: Whether autophagy is increased depends on many variables the metabolic state (fasting vs fed), type of tissue (liver, skeletal muscle, neurons, etc.), stress / exercise, genetic factors, even age.

5) Protein & mTOR activation: Cheese is rich in protein, especially leucine, which strongly activates the mTOR pathway. mTOR is the biochemical “off switch” for autophagy. 

So after eating cheese, the default expectation is less autophagy, not more.

6) Doubling? Marketing spin: Even if the cheese contributed some spermidine, jumping to “2× autophagy” is an exaggeration. 

Human autophagy isn’t measured in neat multipliers in living people, researchers infer it from biomarkers, and changes are subtle, not dramatic like flipping a switch.

7) Possible confusion with spermidine: Some aged cheeses (like cheddar, parmesan, gouda) contain spermidine, a polyamine found in fermented/aged foods. 

Spermidine has been shown in studies (mostly cell culture, some animal, early human) to stimulate autophagy. That’s the most likely source of this claim.

Don’t believe what you watch on Tiktok unless there’s brand-new unpublished data, the idea that a specific cheese (blue cheese) will double autophagy without fasting is not supported by current science. Could be marketing hype, misinterpretation, or ignorance.

SCIENTIFIC REFERENCES:

1) Induction of autophagy by spermidine promotes longevity, https://pubmed.ncbi.nlm.nih.gov/19801973/

2) Polyamines in foods: development of a food database – PMC, https://pmc.ncbi.nlm.nih.gov/articles/PMC3022763/

3) The association of dietary spermidine with all-cause mortality and CVD mortality: The U.S. National Health and Nutrition Examination Survey, 2003 to 2014, https://pmc.ncbi.nlm.nih.gov/articles/PMC9554131/ 

4) High-Dose Spermidine Supplementation Does Not Increase Spermidine Levels in Blood Plasma and Saliva of Healthy Adults: A Randomized Placebo-Controlled Pharmacokinetic and Metabolomic Study, https://pmc.ncbi.nlm.nih.gov/articles/PMC10143675/

5) Macroautophagy- The key ingredient to a healthy diet?, https://pmc.ncbi.nlm.nih.gov/articles/PMC3135626/

6) Metabolic Responses to Spermidine Supplementation, https://www.clinicaltrials.gov/study/NCT05459961

Patti LaBelle's Sweet Potato Pie Recipe: The Best, Most Delicious Pie You'll Ever Taste

Patti LaBelle's sweet potato pie is a tasty dessert that has gained widespread popularity in the past years. This is due in part to Patti's promotion of the pie and the viral Youtube video of a James Wright in 2015 raving about it.

 
Many people craved for the pie and talking about it on the internet. In fact, another viral video of a satisfied customer chanting praises of the pie at a Walmart store helped to propel the pie to even greater popularity. 

The sweet potato pie has a long history and has been a favorite dessert in the southern USA for a long time. The sweet potato is native to Central and South America. 

Sweet potato became a staple crop in the southern USA and sweet potato pie became a popular dessert due to the abundance of the ingredient in the area. Sweet potato is naturally sweet and has a creamy texture making it a good choice for a pie filling.

Patti LaBelle's sweet potato pie is made with a blend of cooked mashed sweet potatoes, sugar, eggs, butter, nutmeg and cinnamon. The filling is then poured into a pre-baked pie crust and baked until the crust is golden brown. The end-result is a creamy, sweet, and flavorful pie. It has a slightly dense texture and a warm satisfying flavor.

One of the things that sets Patti LaBelle's sweet potato pie apart from others is the quality of the ingredients needed to be used. Patti is known for using high-quality, fresh ingredients in all her recipes, and her sweet potato pie is no exception. The sweet potatoes to be used should be carefully selected and cooked to perfection. The other ingredients be used should be of the highest quality as well.

Besides its tasty flavor, the sweet potato pie has several other appealing characteristics. It is relatively easy to make and can be prepared in advance. This makes it a versatile and convenient choice for busy moms or home cooks. It is also a reasonably healthy option because sweet potatoes are a good source of fiber, vitamins and minerals.

Learn how to make Patti LaBelle's sweet potato pie. Get the easy recipe here, How to Make Patti Labelle's Sweet Potato Pie- Southern Soul Food Recipes

How Many Cookbooks Does Patti LaBelle Have?

Patti LaBelle has 4 published cookbooks:

1) LaBelle Cuisine: Recipes to Sing About (2021) - This cookbook features some of Patti LaBelle's favorite family recipes, including classic soul food dishes, comfort foods, and her signature desserts. The book also includes personal stories and memories from LaBelle's life, as well as tips and techniques for creating delicious meals.

2) Desserts LaBelle: Soulful Sweets to Sing About (2017) - In this cookbook, Patti LaBelle shares her passion for baking and her secrets for creating delicious and decadent desserts. From classic Southern treats like sweet potato pie to contemporary delights like puddings, "Desserts LaBelle" offers a wide range of recipes for every sweet tooth.

3) Recipes for the Good Life (2008) - Discover the good life with Patti LaBelle's latest cookbook filled with delectable recipes that span from healthy to indulgent. With a passion for food and a love of sharing it with others, Patti brings together over 100 new and mouth-watering dishes that will impress your guests and leave them asking for more. From creamy macaroni and cheese with shrimp and lobster, to poached salmon with basil cream sauce and fettuccine, to juicy barbecued baby back ribs and fried apple pie, there's a dish for every occasion.

Patti guides you through the preparation process with ease and shares personal stories and memories about food, family, and life throughout the book. Her cookbook is a must-have for any fan of Patti LaBelle and lovers of great food.

4) Patti Labelle's Lite Cuisine (2004) - Unlock the secrets to a healthier lifestyle with Patti LaBelle's cookbook. The legendary singer and bestselling author shares her scrumptious recipes that will have you indulging in delicious, healthy meals. As a passionate food lover, Patti knows the importance of nourishing your body with wholesome ingredients and her cookbook is the perfect guide to help you do just that. Get ready to eat your way to better health with this Patti LaBelle's cookbook.

All these cookbooks are highly rated and praised for their accessible, easy-to-follow recipes and for their incorporation of soulful, flavorful ingredients.

Is it Better to Bake or Boil Sweet Potatoes for Pies?

The method you choose to prepare sweet potatoes for a pie will depend on the specific recipe and personal preference. 

Here's a comparison of baking and boiling:

1) BAKING- Baking sweet potatoes in the oven allows them to become tender and caramelize naturally, which enhances their sweetness and contributes to a rich, complex flavor. 

To bake, simply prick the sweet potatoes several times with a fork, wrap them in foil, and bake at 375°F until they are soft, usually for about 45 minutes to an hour, depending on their size. Then, you can peel and mash the sweet potatoes for use in a pie filling.

2) BOILING- Boiling sweet potatoes is a quicker method that requires less time and hands-on preparation. To boil, peel and dice the sweet potatoes, then boil them in a pot of water until they are tender, usually for about 15-20 minutes. Once cooked, drain the water and mash the sweet potatoes for use in a pie filling.

Both cooking methods can yield delicious results, and the choice between baking or boiling will depend on the desired texture and flavor of the pie. 

If you're looking for a smoother, creamier filling, boiling may be the better option. However, if you want a more complex and intense flavor, baking the sweet potatoes can help to caramelize their natural sugars and enhance their sweetness.