Back in 2018, I published my book “Intermittent Fasting For Weight Loss & Improved Health,” however I hadn’t yet discovered the magic of autophagy. Recently, my interest in it was sparked when a friend started exploring it for health reasons and shared with me what he was doing. Autophagy is a natural process where our bodies clean out damaged cells and regenerate new, healthy ones. While this function does happen naturally, I was excited to learn that we can make choices that either support or hinder the process through various diet and lifestyle choices.
What is Autophagy?
Autophagy, which means “self-eating,” is a process where cells remove damaged components and recycle them to create new cell parts. That is absolutely mind boggling! This cellular cleanup is a major factor in maintaining health and longevity. So here’s what happens:
- Initiation: Triggered by stress or nutrient deprivation, i.e. fasting.
- Formation of Autophagosomes: These structures form around damaged cell parts.
- Fusion with Lysosomes: Autophagosomes fuse with lysosomes, which contain digestive enzymes.
- Breakdown and Recycling: Lysosomes break down the damaged parts, and the cell recycles usable components.
Benefits of Autophagy
- Cellular Cleanup: Removes damaged proteins and organelles.
- Energy Efficiency: Provides an alternative energy source.
- Disease Prevention: Helps eliminate pathogens and may protect against diseases like cancer and neurodegenerative disorders.
- Weight Loss: many practices that triggers autophagy will also contribute to weight loss
- Longevity: Linked to increased lifespan and improved overall health.
Enhancing Autophagy Through Diet
Certain foods and beverages can stimulate autophagy:
- Green Tea: Rich in catechins.
- Coffee: Both caffeinated and decaffeinated.
- Turmeric: Contains curcumin.
- Olive Oil: High in oleuropein.
- Red Wine: Contains resveratrol (in moderation).
- Berries: Blueberries, raspberries, and strawberries.
- Nuts: Almonds, walnuts, and other nuts.
- Leafy Greens: Spinach, kale, and other leafy greens.
Tips for Incorporating These Foods:
- Morning Routine: Start your day with green tea or coffee. While I LOVE my morning coffee, green tea is a better choice for many reasons.
- Meals: Use olive oil in cooking, add turmeric whenever possible or use a supplement, add leafy greens to your plate.
- Snacks: Enjoy nuts, berries, green smoothie, dried kale.
- Moderation: Limit red wine to one glass per day.
Lifestyle Factors to Enhance Autophagy
In addition to diet, several lifestyle factors can promote autophagy:
- Regular Physical Activity: High-intensity interval training (HIIT) and endurance exercises.
- Proper Hydration: Drink plenty of water throughout the day. Track with a fitness app.
- Quality Sleep: Ensure you get enough quality sleep. Once I started tracking my sleep with my Fitbit I was shocked at the results and started making changes to improve my sleep.
- Stress Management: Practices like meditation, yoga, and deep-breathing exercises can help.
- Fasting and Caloric Restriction: Intermittent fasting and reducing calorie intake while making sure your nutritional needs are met so as to not trigger malnutrition. This doesn’t have to be every day, try just one to three days a week on IF or CR.
- Exposure to Mild Stressors: Cold showers, ice baths, and sauna sessions trigger a mild version of autophagy, increase altertness and boosts neurotrophins.
By incorporating one or more of these dietary and lifestyle changes, you can support your body’s natural autophagy process, promoting better health and overall well-being.
