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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