Autophagy – what is it?

Did you know that your body engages in a daily process called autophagy, where it “eats” its own cells? Although it may sound peculiar, this natural process is far from painful or bizarre. Autophagy is a vital bodily function that eliminates old or damaged cellular material and stimulates the regeneration of healthy cells.

Autophagy plays a critical role in protecting the body against diseases and promoting longevity. If you’re curious about how to enhance autophagy or the connection between intermittent fasting and autophagy, here’s what you need to know.

What is Autophagy?

The term “autophagy” originates from the Greek words “auto,” meaning self, and “phagein,” meaning eat. Together, it translates to “eat oneself.” Fortunately, this “eating” doesn’t involve skin or tissues but rather microscopic cells. Your body consists of 30 to 40 trillion cells, each performing various functions.

Over time, these cells and their organelles can experience wear and tear, infections, or inflammation, leading to damage. To address this, organelles called lysosomes identify damaged areas, salvage what they can, and break down the remaining cell components for recycling. The recycled materials are then utilized to create new cells or provide energy to existing ones.

The History of Autophagy Although autophagy has been occurring in humans for thousands of years, it was only relatively recently discovered. In 1963, Belgian biochemist Christian de Duve embarked on a study of the effects of insulin on the liver, leading to the revelation of this unknown process. He observed that certain cells cannibalized parts of their own structures through organelles called lysosomes.

In recognition of his groundbreaking work, de Duve was awarded the Nobel Prize in Physiology or Medicine in 1974, sparking public interest in autophagy and its potential benefits for the body. In 1983, Japanese biologist Yoshinori Ohsumi identified specific genes responsible for regulating the autophagy process.

Ohsumi’s discoveries demonstrated that these genes catalyze autophagy and without them, cells would be unable to repair themselves. His findings led to his own Nobel Prize in 2016 and a Breakthrough Prize in Life Sciences in 2017.

Is Autophagy Beneficial for Health?

You may wonder whether autophagy is beneficial for your overall health. The answer might surprise you. When cells engage in autophagy, they enter a preservation mode. Instead of relying on external energy sources, they utilize damaged or non-functioning cell components to produce their own energy. During this conservation phase, cells become more resistant to diseases and cellular stress.

This phenomenon has unveiled several health benefits associated with autophagy. Firstly, the recycling of old, damaged, or diseased cells reduces the risk of cancer. Autophagy prevents the accumulation of toxins in damaged cells, removing harmful materials and impeding the gathering of infected cells.

Other benefits of autophagy include:

1. Increased Longevity: By removing damaged cell parts, autophagy protects against diseases and potentially extends lifespan.
2. Mental Health Protection: Autophagy recycles healthy cell components and generates new ones, offsetting the damage caused by neurodegeneration. This helps protect against psychiatric diseases.
3. Alzheimer’s Prevention: Autophagy breaks down and clears abnormal proteins called prions, preventing their accumulation and reducing the risk of neurodegenerative diseases like Alzheimer’s, Parkinson’s, and Huntington’s.
4. Defense Against Infectious Disease: Autophagy targets foreign and damaged components in cells, such as bacteria or toxins, preventing the multiplication and spread of infectious diseases like tuberculosis and HIV.

Learning How to Initiate Autophagy Autophagy occurs naturally, but there are ways to stimulate the process. One method is to induce the production of specific proteins through exercise or fasting, essentially starving the cells of energy.

During well-fed periods, your body produces a protein called mTOR (mammalian target of rapamycin) that works with insulin to promote cell growth. When you enter a fasting or restrictive eating period, your body’s carbohydrate stores become depleted, leading to a drop in insulin levels. This triggers the production of a gene called AMPK (AMP-activated protein kinase).

After exercise, a similar protein is released to clear damaged cell components associated with micro-tears in muscles. This protein signals that your body is running low on energy sources, prompting the initiation of autophagy to repair damaged cells and provide fuel.

Intermittent Fasting and Autophagy Intermittent fasting is one of the most effective ways to induce autophagy, alongside exercise and restrictive eating. However, it’s important to note that simply waiting a few hours between meals does not immediately initiate autophagy. Your body requires depleted liver glycogen, which typically occurs after a 14 to 16-hour fast, to enter this phase.

A study conducted by the Taylor & Francis Group found that short-term fasting periods of 24 hours significantly increased the number of cells undergoing autophagy. For those experienced with extended fasting and able to tolerate longer periods, a five-day fast may provide even greater benefits.

Biochemist Valter Longo from the University of Southern California suggests that following a five-day fast can combat disease and slow aging by increasing the body’s rate of autophagy. However, autophagy does begin earlier, making a more realistic starting point a 16:8 fasting protocol, where you fast for 16 hours and eat within an 8-hour window.

Is Autophagy Linked to Weight Loss?

You may wonder whether there is a direct connection between autophagy and weight loss. Generally, autophagy itself does not directly contribute to weight loss. However, the process removes and repairs dysfunctional cells, which can enhance metabolic efficiency. Additionally, autophagy’s protective effects against diseases can slow or halt weight gain.

If you incorporate fasting, exercise, or a combination of both to induce autophagy, weight loss may occur as a natural outcome. Common protocols for weight loss include intermittent fasting and carbohydrate reduction, which can indirectly promote autophagy. However, it’s important to remember that carbohydrates are a necessary nutrient and should not be restricted for extended periods.

Is Extended Fasting for Autophagy Safe?

Both extended fasting and intermittent fasting can be healthy methods to reduce excess fat, balance hormones, and induce autophagy. However, it’s crucial to prioritize safety when embarking on these protocols. Regardless of the duration of your fast, staying well-hydrated is essential, so make sure to drink plenty of water. Approximately 30% of the water your body needs is obtained from the food you eat, so replenishing lost water is crucial during fasting.

If you opt for an extended fast, pay close attention to your electrolyte levels. Sodium, magnesium, calcium, and potassium are primary electrolytes necessary for alertness and overall health. Since most of these electrolytes come from food, it’s important to replace them with supplements during fasting to avoid headaches, dizziness, or lightheadedness.

When starting a fast for autophagy, it’s safest to begin gradually, especially if you’re new to fasting. Consider implementing a 16-hour fast or a 16:8 fasting protocol. For more experienced individuals, a 40-hour fast can be attempted, but remember to maintain hydration throughout the process.

Rejuvenate Your Body with Autophagy Autophagy is an ongoing process within your cells, but you can accelerate it to reap the benefits. By adopting intermittent fasting or dedicating time to exercise, you can revitalize your body, increase longevity, and embark on a path to improved well-being.