Biohacking nerds are all about optimizing autophagy. They are looking for ways to improve the body’s ability to essentially cannibalize itself. But do not worry! This madness isn’t as crazy as it sounds.
Autophagy is a natural process that takes place in the body at the cellular level. Through autophagy, the body destroys dead or unnecessary components and reuses them, essentially rejuvenating itself. By optimizing this process, you can remove toxins, lose weight, and look and feel younger – all with just a few simple changes to your daily routine.
What is autophagy?
Despite its strange name, whose roots literally mean “self-consumption” or “self-eating,” autophagy is a perfectly normal, natural process – one that our cells perform, according to Jason Way, ND. ” every single day.”
“When your cells get old or die, other cells clean them up and recycle the materials to make new, younger, healthier cells,” explains Way, noting that without autophagy, our bodies would become a landfill, cluttered with fragments or worse is it would just shut down because nothing would be replaced. “
“Think of it as an automatic, self-cleaning oven at the cellular level,” explains Drew Manning, developer of 60-Day Keto Jump Starter and Fit2Fat2Fit.
This cleanup can include anything from older and potentially cancerous cells to old skin cells, which paves the way for new cells to be produced.
Autophagy can also target excess fat. In particular, according to information published in the scientific report, autophagy can facilitate the conversion of the harmful white fat that many of us are constantly trying to reduce into metabolically more sound brown fat that contains myriad energy-producing mitochondria and with a reduction in the risk of It has been linked to metabolic diseases and diabetes.
Autophagy can even help renew the neurons in the brain and improve energy and mood.
“Think of a brain as a winder with all the gears covered in junk and it works, but it’s kind of clogged,” says Way. “Now you should replace all of the gears with clean, fresh new ones that fit and spin smoothly – it’s a whole different experience, and that’s what we want for ourselves.”
How can I activate autophagy?
The good news is, even by the time you’re reading this, your body has already quietly performed autophagy! However, certain techniques can help optimize autophagy and are easy to incorporate into your daily routine.
Fasting is the “safest and best-proven strategy” for triggering autophagy, according to Way. Fasting is our “evolutionary trigger” to stimulate this natural process.
“Food inhibits autophagy by switching on the enzyme mTOR, which is a powerful inhibitor of autophagy,” explains Dr. Robert Zembroski, functional medicine specialist, clinical nutritionist and author of REBUILD. Fasting, on the other hand, enables this enzyme to switch itself off and thus stimulate autophagy.
There are several ways you can incorporate the benefits of fasting into your daily life, from simply lowering your caloric intake to fasting for several days. While studies suggest that a 24- to 48-hour fast is ideal for stimulating autophagy, Zembroski notes that even a 12-hour fast is a good place to start – and you can do that pretty easily by yourself do not eat for a few hours before bedtime.
“When you fast intermittently,” explains Naomi Whittel, Author of Glow15: A Science-Based Plan to Lose Weight, Revitalize Your Skin, and Revitalize Your Life, “you are literally telling every cell in your body that they are activating autophagy and should purify out of the cells. “
Various intermittent fasting protocols, such as the 16/8 protocol (where you only eat eight hours a day, the remaining 16 hours) or protocols for alternate days, increase the potential for autophagy even more. So, consider incorporating some of these techniques into this protocol in your daily life for maximum benefit.
2. Eat keto
The high-fat ketogenic diet has become popular in many health circles for its anti-inflammatory effects, and it’s also incredibly useful for triggering autophagy.
“Ketones are high energy, powerful antioxidants (so they dramatically lower inflammation), and extremely restorative to nerve cells – which improves the health and function of the brain and the entire nervous system,” says Way.
The key, however, is to opt for a healthy ketogenic diet – which means skipping some of the heavier cheese-and-bacon-based keto recipes you can find online. Way notes that opting for a plant-heavy ketogenic diet is the healthiest approach, and Whittel cautions that keeping protein levels lower is also important.
According to Whittel, many “misunderstand” keto and turn it into “that high protein, high animal fat experience.”
“But the reality is that it’s really about the good fats and that the fats get into the body at the right time.”
She notes that consuming fat first thing in the morning and reserving carbohydrate consumption for the end of the day is the best way to prevent an insulin spike and help activate autophagy.
Exercise, Zembroski notes, “can induce recycling and regeneration of tissues in muscles, liver, pancreas, and adipose tissue.” He refers to a study by Nature that shows that just 30 minutes of exercise can activate autophagy processes. Therefore, exercise, especially when combined with other techniques, can be a great way to activate autophagy.
To learn more about this fascinating natural process – and how you can take advantage of its benefits – check out some of the following books:
Glow15: A Science-Based Plan by Naomi Whittel to Lose Weight, Revitalize Your Skin, and Revitalize Your Life that explores some of the unique problems of autophagy in women
Genius Foods: Get Smarter, Happier, and More Productive While Protecting Your Brain For Life, by Max Lugavere, who studies the effects of autophagy – and other body processes – on brain health
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate, and Prolonged Fasting by Dr. Jason Fung, who examines the health benefits of intermittent fasting and the links between this practice and autophagy
Based on bio-authority
How to Find Your Carbohydrate Tolerance Using the Keto Diet (in 3 Easy Steps)
3 reasons the ketogenic diet might be the ultimate anti-inflammatory protocol for fighting cancer
Is Fasting a Fad or a Tradition? Why the detox diet has long lasting value
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