Friday, May 2, 2025

To achieve autophagy

 


To achieve autophagy, which is your body’s natural way of cleaning out damaged cells and regenerating healthy ones, here are the best science-backed strategies:


1. Intermittent Fasting (IF)

  • Why: Fasting triggers autophagy by lowering insulin and glucose levels, and activating stress-response pathways.
  • How: Start with a 16:8 fasting protocol (16 hours fasting, 8 hours eating) or try 24-hour fasts 1–2 times weekly.
  • Note: It generally takes 12–16 hours of fasting to enter autophagy.

2. Exercise (Especially HIIT & Strength Training)

  • Why: Physical stress from intense workouts activates autophagy, especially in muscles and the brain.
  • How: Include high-intensity interval training or resistance workouts 3–5 times weekly.

3. Low-Carb or Ketogenic Diet (Optional)

  • Why: Mimics fasting by keeping insulin low and ketones high, encouraging autophagy.
  • How: Focus on healthy fats, moderate protein, and very low carbs.

4. Avoid Overeating and Snacking

  • Why: Constant eating inhibits autophagy by keeping insulin high.
  • How: Eat fewer, more intentional meals and avoid grazing throughout the day.

5. Get Quality Sleep

  • Why: Autophagy peaks during deep sleep, especially in the brain.
  • How: Aim for 7–9 hours of uninterrupted sleep; avoid screens and food before bed.

6. Heat or Cold Exposure

  • Why: Sauna use and cold showers activate stress pathways that can stimulate autophagy.
  • How: Use a sauna 2–4 times/week or take brief cold showers or ice baths.

7. Avoid Nutrient Overload

  • Why: High protein or too many amino acids (especially leucine) can suppress autophagy.
  • How: Cycle your protein intake or include occasional protein-restricted days.

Would you like a sample fasting or lifestyle schedule to boost autophagy?

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