Autophagy and Fasting: What You Need to Know

Just like we do a little spring cleaning each year to make sure our house is clean and everything is in working order, your body’s cells also need to clean themselves out and clear away debris periodically. Autophagy is the process cells undergo to clear out the damaged part of the cells (the garbage) so they can continue to function in a healthy way.

Named after the Ancient Greek word for “self-eating,” autophagy is an important process that many people don’t know about. Recent studies have even shown that autophagy has some vital health benefits. But what is autophagy? And how does it work?

Let’s take a closer look at the process of autophagy, explore its health benefits and how we can incorporate them to our advantage. 

What is Autophagy?

Autophagy is an important process where the body's cells "clean out" any unnecessary or damaged cells in order to regenerate new healthy cells. It is essential for keeping the cells healthy and functioning properly.

Each person’s body contains trillions of cells and over time, some cells stay with us for decades (like neurons, brain and nervous system cells) while others turn over in a few days (cardiomyocytes or heart muscle cells).

Unwanted molecules can build up inside these cells, causing damage. Autophagy is the natural process that responds to this damage as cells remove any unwanted or dysfunctional molecules. Sometimes the process destroys the cells’ molecules, but other times, the cell will recycle these molecules to create new components.

Benefits of Autophagy

Research suggests that autophagy has many health benefits. It plays an important role in the immune system by cleaning out toxins, and there’s evidence that autophagy also helps protect cells against incoming microbes.

Here are just a few of the other general health benefits of this cellular process:

• Decreases inflammation

• Increases waste elimination

• Eliminates aging cells

• Improves neuroendocrine balance

• Helps decrease oxidative stress (free radicals)

• Keeps genes stable

• Helps with converting nutrients into energy

Research focused on autophagy’s connection to liver health also shows that the process may help protect liver cells from both drug- and alcohol-induced liver damage. While another study suggests that autophagy plays a role in preventing the progression of liver conditions like:

• Acute liver injury

• Chronic alcohol related liver disease

• Non alcoholic fatty liver disease

• Wilson’s disease (a rare genetic disorder that causes copper poisoning in the body)

Astudy from 2019 showing the relationship between autophagy and cancer even suggests that the process can help stall the development of cancer cells.

How to Induce Autophagy

Autophagy is triggered by cell starvation of nutrients involving insulin and glucagon—hormones produced by the pancreas that regulate blood sugar levels. There are a few ways that you can promote this process on your own.

1. Calorie Restriction

When you reduce your overall calorie intake by 10-40%, you can start to trigger autophagy. It’s induced during calorie restriction as a way to regulate your homeostasis. This is most likely a big part of why calorie restriction has been known to extend a person’s life and regulate age-related diseases.

You can also promote autophagy by eating foods that are high in polyphenols such as:

• Berries

• Green tea

• Grape skin

• Milk Thistle

• Apples

• Turmeric

• Onions

• Soybeans

• Nuts

2. Fasting

The most effective way to trigger autophagy is by fasting. In fact, autophagy occurs naturally while we are asleep because that’s when we’re fasting. (And it’s an important part of why you need to make sure you’re getting enough sleep each night!)

Fasting causes a release of glucagon which decreases blood sugar. Your body then starts to use up glycogen supplies in your liver to increase your blood sugar. When your body has low liver glycogen, the autophagy process is induced.

Fasting doesn’t have to be drastic to help promote autophagy. In fact, fasting just once a week can help improve your health and extend your life.

Intermittent fasting has become popular in the wellness community, in part because it promotes this process. When you practice intermittent fasting for 16-24 hours, you can induce autophagy. Significant autophagy requires 2-4 days of fasting.

3. Exercise

Regular exercise can increase autophagy. The greatest effects of exercise-related autophagy occur in those who are consistently active. That means that making exercise a normal part of your routine is a good way to experience the benefits of autophagy.

The intensity of exercise is also a factor in autophagy. Focusing on endurance and resistance training is a great way to activate the process during your workout.

Symptoms of Autophagy

How do you know if you’re experiencing autophagy? You’ll begin to feel its symptoms:

• Reduced appetite

• Weight loss

• Increase in ketone levels

• Fatigue

• Improved brain function

These symptoms are nothing to be worried about, and part of the autophagy process.

Important Reminder About Fasting

Fasting is NOT recommended for:

• Pregnant women

• Adolescents

• People with eating disorders

• Older adults

People with diabetes or underlying health conditions should talk to their doctor before starting a fast.

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