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Understanding Autophagy: Your Guide to Cell Renewal
Understanding Autophagy: Your Guide to Cell Renewal
Did you know your body has its own recycling program?
Just like how you sort through items for recycling at home, your body also has a way of breaking down old or damaged cells and turning them into useful resources. Intrigued?
Keep reading to learn more!
Verywell.com
In more recent times, Autophagy has become popular in the fasting community.
During autophagy, your cells break down and remove damaged or dysfunctional components, such as old proteins or organelles, and recycle them into new molecules that can be used for energy or building blocks for new cells.
Essentially, autophagy helps your body get rid of the junk and replace it with fresh, functional materials, keeping your cells and tissues in optimal condition.
Now, if you want to get the most out of autophagy, here are some tips to keep in mind:
5 Key Strategies To Maximise Autophagy Benefits
Fast longer than 17 hours
Why 17 hours? – It’s like a magic button – Autophagy kicks in when you fast for longer periods, especially beyond 17 hours, and it reaches its peak around 72 hours. So, hitting somewhere in between is like finding the sweet spot for maximizing autophagy's benefits.
Sounds slightly overwhelming…? We have written a full guide on Intermittent Fasting and how YOU can begin your fasting journey to a healthier life – Click here to learn more.
Break your fast with FAT
Dr. Mindy Pelz recommends breaking your fast with fats to continue the benefits of autophagy and maximize its effects. It's important to break your fast with fats, as this typically does not elevate your blood sugar after fasting.
What foods should I break my fast with then…?
There are 5 main fats that should be consumed after your fast; Avocado, Olives, Nut Butter, Ghee, Bone Broth.
Keep under 20 grams of protein
If you want to stimulate Autophagy, you need to keep your protein intake under 20 grams. Your body can’t make its own protein, so lowering your protein levels forces your body to go find every existing protein you’ve already provided.
Consuming excessive protein can disrupt the autophagy process, as it may activate pathways that stimulate mTOR, a protein synthesis regulator that inhibits autophagy.
The bottom line? If you deprive your body of protein, it will enhance autophagy.
Sleeping is important for Autophagy
I bet you didn’t know that when you’re in deep sleep, your body stimulates Autophagy.
Research suggests that autophagy is particularly active during periods of deep sleep, also known as slow-wave sleep. During this stage of sleep, the brain waves slow down, and the body enters a state of deep relaxation. This is when the body can focus on repairing and rejuvenating cells, including clearing out cellular waste through autophagy.
Aim to sleep two hours after sunset aligns with the body's natural circadian rhythm, optimizing the quality and duration of sleep, thus supporting autophagy and overall health.
For all you menopausal women out there who struggle to sleep… try chillipads – A great way of controlling the temperature of your bed at night – allowing that perfect sleep.
HIIT Training for 15-20 minutes
We all know that high intensity training is good for your health… but what about for Autophagy?
Engaging in high-intensity interval training (HIIT) sessions lasting 15 to 20 minutes can effectively stimulate autophagy.
The Tabata Training Method, which involves alternating between intense bursts of exercise and short rest periods, is particularly effective in triggering autophagy.
HIIT exercises elevate heart rate and metabolic activity, promoting cellular turnover and rejuvenation.
Biohacks for Autophagy
Red Light Therapy:
When combined with fasting, red light therapy have shown promising results in stimulating autophagy.
Hyperbaric Oxygen:
Hyperbaric oxygen therapy, on the other hand, involves breathing pure oxygen in a pressurized chamber, which enhances oxygen delivery to tissues and promotes cellular rejuvenation, including autophagy.
For more information, check out this paper.
Autophagy-Stimulating Teas and Spices:
Certain teas and spices have been found to stimulate autophagy due to their bioactive compounds.
Green tea, Ceylon tea, ginseng, bergamot, ginger, turmeric, garlic, shiitake mushrooms, elderberries, pomegranate, and resveratrol are among the teas and spices known for their autophagy-inducing properties.
Incorporating these into your diet may enhance autophagy and support overall cellular health.
Steps From Today’s Newsletter
Conduct a diet audit. Take a closer look at your current eating habits. See if you can incorporate autophagy-friendly foods and fasting practices into your daily routine.
Further your research or take a look at our guide on Intermittent Fasting to learn more.
Connect with fellow fasting enthusiasts in our Facebook group, "Fasting for Holistic Wellness by Genuinely Healthy." Share your journey, experiences, and tips with others who are passionate about fasting and holistic well-being.
And hey, don't forget to stay in the loop with our newsletter.
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Additional Resources and References
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