Human Physiology: In states of hunger, the body initiates autophagy, a process wherein it consumes ailing and aged cells for nourishment
In our food-abundant environment, one of the most powerful health practices available doesn't require a prescription, expensive supplement, or complicated protocol - it's simply embracing occasional hunger. This practice, often overlooked, stimulates a crucial cellular cleanup process known as autophagy, particularly in liver cells, thanks to the catechins found in green tea [1].
Autophagy, a process that removes damaged or dysfunctional cellular components, plays a significant role in maintaining cell health and function. By recycling cellular parts, autophagy supports cellular renewal, potentially slowing aging and reducing disease risk [2].
Fasting is the most effective way to activate autophagy. During fasting, growth regulators like mTOR decrease, opening the door for autophagy to begin. Between 16–24 hours of fasting, the body enters fat-burning stages and activates AMPK, an energy sensor that further enhances autophagy [2].
Other methods to increase autophagy include reducing carbohydrate intake, which hastens entry into fasting-related metabolic states [2]. Spermidine, found in wheat germ, aged cheese, and mushrooms, has been shown to boost autophagy, while Sulforaphane from cruciferous vegetables like broccoli and cabbage activates autophagy through a cellular pathway that responds to oxidative stress [1].
Interval training, combining exercise with fasting, creates a powerful synergy for cellular cleanup. Exercising in a fasted state significantly increases autophagy markers compared to either fasting or exercise alone [3]. The Protein Cycling Strategy, involving eating lower amounts of protein on some days and higher amounts on others, provides enough protein for muscle maintenance while creating periodic stronger autophagy signals [4].
For many women, a gentler approach - perhaps a 12-hour overnight fast most days, with occasional longer fasts - provides benefits without disrupting hormonal balance. Age also matters in fasting. Younger people typically handle longer fasts well, while older adults might benefit from shorter but more consistent fasting periods that are less physiologically stressful [5].
For those in their 60s and beyond, autophagy remains important but must be balanced with other nutritional needs. Older adults often need more protein to maintain muscle mass, so extreme fasting or protein restriction could potentially do more harm than good [6].
The key is experimentation. Start with a moderate overnight fast of 12 hours, then gradually extend it if you feel good. Pay attention to energy levels, sleep quality, mood, and hunger patterns to find your personal sweet spot [7]. Personalizing your fasting window is important as everyone's body responds differently to fasting. Factors like genetics, activity level, age, and overall health play a role in determining your ideal fasting approach [8].
Emerging research areas include how specific foods and compounds affect different types of autophagy, genetic factors that influence individual responses to fasting, technologies to measure autophagy activity in living humans, and the relationship between autophagy and specific disease processes [9]. Across multiple species, enhancing autophagy extends lifespan [10].
In conclusion, autophagy is a key cellular process for maintaining health by removing damaged parts, slowing aging, and reducing disease risk. It can be triggered by fasting, exercise, and dietary interventions that modulate metabolic pathways like mTOR and AMPK [1][2][3][5]. By embracing occasional hunger and adopting a personalised fasting approach, you could be taking a significant step towards a healthier, longer life.
References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6295768/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5939676/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5895706/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4852991/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6295768/ [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6295768/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6295768/ [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6295768/ [10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
Science suggests that medical-conditions like aging and various diseases could be heavily influenced by health-and-wellness practices that boost autophagy. By following a personalized fasting approach and embracing occasional hunger, an individual might activate autophagy, a cellular process essential for removing damaged components, supporting cellular renewal, and potentially slowing aging.
