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Autophagy: The Cellular Clean-up Process + Sample Fasting Meal Plan
Autophagy is a cellular process that allows the body to recycle its own damaged and dysfunctional components. It comes from the Greek words "auto" meaning "self" and "phagy" meaning "to eat". Basically, autophagy is a cleaning-up process that occurs at the cellular level in our body.
Cells constantly generate new components while breaking down the old ones. Autophagy is one of the natural ways that our body removes the old, damaged or dysfunctional cellular components, like broken proteins or organelles, and replaces them with new healthy ones. This process helps our body to regenerate itself, maintain healthy tissues, and prevent the accumulation of harmful substances.
What triggers autophagy?
Autophagy can be triggered by various stimuli, such as exercise, nutrient deprivation, stress, or infection. One of the most studied ways to induce autophagy is through fasting, or more specifically intermittent fasting.
During fasting, the body shifts from using glucose for energy to using stored fat. This switch in the body's energy source decreases insulin secretion and activates various enzymes which trigger the autophagy process. Research shows that fasting for 12-16 hours (usually done overnight) can significantly induce autophagy.
Benefits of Autophagy
Autophagy is a natural and powerful anti-aging and anti-inflammatory mechanism. It helps to prevent or reduce the risk of various age-related diseases, such as Alzheimer's, Parkinson's, cardiovascular disease, diabetes, and cancer.
The benefits of autophagy are not only limited to disease prevention but also to improving overall health and longevity. Autophagy helps to:
Regenerate tissues and cells
Clear out harmful or dysfunctional proteins
Boost immune system function
Decrease inflammation
Improve metabolism
Enhance cognitive function and memory
Promote healthy aging
How to achieve Autophagy with Intermittent Fasting?
If you want to trigger the autophagy process, one of the most effective ways is through intermittent fasting. You can try the following methods:
Time-restricted eating: This is the most popular form of intermittent fasting, where you limit eating to a specific time window of 8-10 hours per day and fast for the remaining hours. For example, you can eat your first meal at noon and finish your last meal by 8 pm, and then fast until noon the next day.
Alternate-day fasting: You fast every other day and eat normally on non-fasting days. For example, you can eat only 500 calories on a fasting day and eat normally on the alternate day.
Extended fasting: This involves fasting for 24-72 hours, which should only be done under supervision by a healthcare provider.
Meal Plan for Intermittent Fasting
It is essential to choose nutrient-dense foods during intermittent fasting to ensure that your body is getting enough vitamins, minerals, and protein to support the autophagy process.
Here is a sample meal plan for a 16-hour fast:
12 pm: Lunch
Leafy green salad with chicken breast or tempeh
Olive oil or avocado dressing
Side of roasted vegetables (carrots, cauliflower, Brussels sprouts)
3 pm: Snack
Handful of almonds or walnuts
Baby carrots with hummus or guacamole
6 pm: Dinner
Grilled salmon or tofu with broccoli
Cauliflower rice or a baked sweet potato
8 pm: Dessert
Sliced apple or berries with almond butter
Best Practices for Autophagy and Intermittent Fasting
Drink plenty of water to stay hydrated
Avoid sugary drinks or snacks during your eating window
Choose nutrient-dense foods that will support autophagy
Get enough sleep to support the cellular clean-up process
Ease into fasting by increasing fasting hours gradually
Listen to your body and stop fasting if you feel unwell
Consult with a healthcare professional if you have any medical conditions
Autophagy is a natural mechanism that our body uses to regenerate and maintain healthy cells and tissues. Intermittent fasting is a powerful way to trigger autophagy and reap its benefits. By following simple dietary guidelines and best practices, you can improve your overall health and longevity. Start slowly with intermittent fasting, and always listen to what your body needs.
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Cited Material:
Furuta et al. "Induction of Autophagy by Higher-Dose Vitamin D3 Inhibition of Claudin-2 Expression and Enhancement of Beclin-1 Expression in Colon Cancer Cells." Journal of Nutritional Science and Vitaminology, vol. 62, no. 5, 2016, pp. 335–342, doi:10.3177/jnsv.62.335.
Hatori, Megumi et al. "Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet." Cell Metabolism vol. 15,6 (2012):
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