You’ve probably spent much of your life unaware of autophagy, even though it’s a process that regularly occurs within your body. The term gained popularity outside of biological textbooks with the rise of intermittent fasting diets, which praised autophagy as a means of weight loss and creating younger, healthier cells.

Although there is still not enough research supporting the induction of autophagy for well-being, it’s clear that this ongoing natural process of breaking down and clearing damaged parts of cells is crucial for cellular and overall health. Additionally, early studies suggest that autophagy may be key to improving several health conditions. Here’s what current science says.

What is Autophagy?

The word “autophagy” comes from two Greek words: “autos,” meaning “self,” and “phagomai,” meaning “to eat.” Autophagy, therefore, means “self-eating” or “self-devouring,” an apt description of the process by which the body cleanses and recycles damaged parts of cells.

Autophagy occurs during fasting periods. It most commonly happens while we sleep, as we naturally go through periods without food.

Autophagy is a natural, vital process that takes place in your body and is one of the best ways to detox and clean poorly functioning, older, or unnecessary parts of your cells. Research on mice has shown that when genes responsible for autophagy are removed, and normal autophagic processes are inhibited, the mice cannot survive due to organ and tissue degradation.

Autophagy enables your body to repair, recycle, and replace cellular components. It is a key process that slows and prevents the normal decline of cell health and function that comes with aging.

Factors That Trigger Autophagy:

1. Intermittent Fasting
   Various methods of intermittent fasting, such as alternate-day fasting, the 5:2 fasting method, and time-restricted eating, trigger autophagy. Research suggests that autophagy triggered by intermittent fasting may improve cancer treatment effectiveness and cognitive functions.
   
2. A High-Fat, Low-Carbohydrate Diet
   A diet like the ketogenic (keto) diet, which is high in fats and low in carbohydrates, triggers autophagy by forcing the body to burn fats for energy instead of carbohydrates. However, the ketogenic diet should be followed under medical supervision as it can have long-term effects on heart health.
   
3. Exercise
   Physical activity, especially activities that stress skeletal muscles like running on a treadmill, can trigger autophagy. Studies have shown that exercise modulates proteins linked to autophagy and improves autophagic levels.
   
   
4. Good Sleep
   Adequate sleep is also associated with the induction of autophagy. Disruptions in the sleep-wake cycle can hinder autophagy, emphasizing the importance of quality sleep.
   
   
5. Curcumin
   Curcumin, a compound found in turmeric, has been shown in animal studies to trigger autophagy. Research suggests that curcumin intake may benefit conditions such as diabetic neuropathy by triggering autophagy.

Although these factors are linked to triggering autophagy and have potential health benefits, it’s important to note that much of the research is still in its early stages.

Intermittent fasting and ketogenic diets may not be suitable for everyone, and consulting with a healthcare professional before attempting these methods is recommended, especially for children, pregnant or breastfeeding women, and individuals with specific medical conditions such as diabetes or kidney disease.