In 2016, Japanese scientist Yoshinori Ohsumi won the Nobel Prize in Physiology for his discovery of autophagy. This has turned autophagy into a scientific Internet sensation.
Simply put, autophagy is the process by which cells clean themselves. Autophagy is activated when there is some "junk" in the cell, such as aging proteins, broken organelles, or even invading bacteria. It acts like a little vacuum cleaner in the cell, sucking this waste into special vesicles and breaking them down with enzymes so that the useful parts can be reused.
What does autophagy do?
1. Delay aging: Clean out aging cellular components and make cells younger.
2. Improve inflammation: Reduce the inflammatory response in your body and make you healthier.
3. Enhance immunity: Help clear invading pathogens and improve resistance.
So how do you activate the cleaner in this cell?
3 Simple ways to activate autophagy:
3.1. 16:8 intermittent fasting
This is the easiest way to do it. Limit your eating to eight hours a day and drink only water for the remaining 16 hours. For example, you can eat between 10 a.m. and 6 p.m., and refrain from eating the rest of the day.
Why it works:
• Give your digestive system time to rest.
• Reduces insulin levels and promotes lipolysis.
• Triggers a cellular stress response and activates autophagy.
Tips:
• Try 12:12 at first and work your way up to 16:8.
• Drink water, unsweetened tea or black coffee during fasting.
• Pay attention to balanced nutrition when eating, do not overeat.
3.2. The 5:2 diet
This approach involves eating normally for five days a week and drastically reducing calorie intake (500 calories for women and 600 calories for men) on two other days.
Why it works:
• Mimics mild hunger and activates autophagy.
• Lower levels of insulin and pro-inflammatory factors.
• Promotes fat decomposition and improves metabolism.
Tips:
• You can choose Mondays and Thursdays as low-calorie days.
• Eat more protein and vegetables on low-calorie days to ensure a feeling of fullness.
• Drink plenty of water, maybe some unsweetened tea or coffee.
3.3. Alternate day fasting
This is the most radical method, which is to fast for 24 hours every other day. For example, eat normally on Monday, drink only water on Tuesday, eat normally again on Wednesday, and so on.
Why it works:
• Maximum activation of autophagy.
• Significantly reduces insulin levels.
• Promotes lipolysis and ketone body formation.
Tips:
• Not suitable for everyone, it is best to consult a doctor before starting.
• Ensure adequate water intake on fast days.
• Don't overeat on normal eating days.
• Drink plenty of water, maybe some unsweetened tea or coffee.
Besides fasting, what other ways can we activate autophagy?
1. Exercise: Moderate aerobic exercise and strength training can activate autophagy.
2. Supplement specific nutrients: such as curcumin, resveratrol, etc., all help to activate autophagy.
3. Get enough sleep: Lack of sleep inhibits the autophagy process.
4. Control stress: Chronic stress can reduce autophagy activity.
With a healthy lifestyle and a scientific diet, I believe you will be able to slowly feel the changes in your body.
-----from Aqing ， Backward time researcher