Autophagy allows your body to break down and reuse old cell parts so your cells can operate more efficiently. It's a natural cleaning out process that begins when your cells are stressed or deprived of nutrients. Researchers are studying autophagy's role in potentially preventing and fighting disease.
Autophagy is crucial for recycling cell parts, getting rid of nonfunctioning cell parts, and destroying pathogens in cells, like viruses and bacteria. Most research on autophagy and its relationship to diseases hasn't been conducted on humans, but scientists believe the process can play a role in disease prevention.
Be sure to fast for at least 16-18 hours per day to see the benefits of cellular recycling. There are at least 2 things you can do to help your cells increase autophagy: High-intensity exercise and intermittent fasting.
Studies have shown that excessive autophagy may kill cells in the heart, and scientists have linked excessive autophagy to some heart problems. Research has also found that inhibiting autophagy in mice could limit tumor growth and improve responsiveness to cancer treatment.
Autophagy is particularly good at strengthening your mitochondria — the part of your cells that creates energy. The process of autophagy helps keep your mitochondria running smoothly, especially in your brain[*]. As a result, your cells can produce more energy to fuel your body, and you feel better for it.
How long do you have to fast for autophagy to occur? Studies involving animals suggest that autophagy may begin between 24 to 48 hours of fasting. Not enough research has been collected on the ideal timing to trigger human autophagy.
It typically takes 24-48 hours for the body to reach autophagy. There are signs of autophagy you can look for to know if you have achieved your goal. These signs include low blood glucose, low insulin, elevated ketones, weight loss, reduced appetite, muscle loss, and even skin health.
And your skin cells respond to this powerful renewal process too. When autophagy kicks in, dull, damaged cells are replaced by younger, brighter cells. So your skin looks younger and clearer.
Autophagy is the ultimate detox
Autophagy is a vital process that removes and recycles unwanted or damaged molecules from your cells. The process begins with the cell marking unwanted or damaged organelles (made from molecules like proteins, carbohydrates, lipids, and DNA or RNA) for removal.
Depending on the individual's metabolism, significant autophagy in humans may require two to four days of fasting. Autophagy is hypothesised to begin when glucose and insulin levels drop considerably. Animal studies have showed signs of autophagy after 24 hours of fasting, with a peak after 48 hours.
But for maximum autophagy levels, the sweet spot appears to be somewhere between 24 and 48 hours of fasting (8, 9). In general, the research on how often this type of fasting should be done is unclear, and it's not exactly ideal for most bodies.
How long do you need to fast for autophagy? The current evidence suggests that anywhere between 18 hours (as evidenced by the eTFR study) to four days will trigger autophagy.
Will autophagy help with weight loss? While there is no evidence that autophagy directly increases weight loss, some studies suggest that it may have an effect on many of the hormones that control hunger, such as ghrelin, insulin, and glucagon.
Autophagy supports skin health by promoting the removal of damaged cells and aiding in the regeneration of healthy skin cells. It can help tighten loose skin and improve elasticity, reducing the appearance of wrinkles and maintaining a more youthful complexion.
24 to 72 hours: you start producing ketone bodies to fuel your brain, and see an increase in fat loss and autophagy. You also start to see an increase in BDNF which supports brain function.
What turns off autophagy? Eating. Glucose, insulin (or decreased glucagon) and proteins all turn off this self-cleaning process.
Autophagy consists of several sequential steps—sequestration, transport to lysosomes, degradation, and utilization of degradation products—and each step may exert different function.
And autophagy comes with loads of potential benefits1 , including enhanced brain health, blood sugar control—and, yep, glowing skin. See, your skin cells also respond to this renewal process: When autophagy is kicked on, dull, damaged cells are replaced by younger ones (and younger, spry cells appear brighter).
Autophagy speeds the process of cell renewal and increases the rate collagen is produced.
The importance of tidy brain cells
The autophagy process works as a key waste-disposal and housekeeping system in cells by recycling damaged and potentially harmful proteins and other cellular components.
Drinking black coffee during intermittent fasting increases fat burning and triggers autophagy, improving health. Drinking black coffee during intermittent fasting (in moderation) can increase fat burning and trigger autophagy. This, in turn, boosts your weight loss efforts and improves overall health.
Autophagy is a process where the body breaks down and recycles old or damaged cells. Some studies suggest certain nutrients like amino acids may affect autophagy. However, there are not enough studies to know whether lemons impact autophagy. So, if that's a specific goal of yours, stick to plain water.