When we starve the body, we allow it to engage in autophagy. This means that we unconsciously activate this process. Autophagy brings numerous unexpected benefits, and this article will help you better understand this natural mechanism.
When Does Autophagy Occur?
Autophagy occurs while we sleep—because that is when we fast. Essentially, autophagy happens when we deprive the body of food.
Dr. Gottlieb explains:
“If you eat a large 60 cm pizza before bed, your body won’t engage in autophagy. This means toxins won’t be eliminated, causing cells to accumulate more and more toxins over time.”
Autophagy can also be triggered by certain medications.
The Benefits of Autophagy
Autophagy helps eliminate toxins or damaged cells, allowing healthy cells to thrive and function effectively.
If toxins accumulate in cells, they can alter cell genes, making it difficult or impossible for the cells to repair themselves or regenerate the structures needed for survival and growth.
Some cells only survive in the body for a few days, while others last a lifetime.
Two particularly important types of cells that change little and remain in our bodies throughout life are neurons (found in the brain and other parts of the nervous system) and cardiac muscle cells (which make up the heart’s muscles). Therefore, it’s crucial to keep these cell types healthy.
Autophagy and Weight Loss
In a previous study conducted by Dr. Gottlieb, 10-month-old mice—comparable to humans in their 20s—fasted twice a week to activate autophagy. After six weeks, these mice gained weight equivalent to those that did not fast.
At 24 months old, Dr. Gottlieb examined their immune cells. The results showed that these mice had healthier, more youthful immune systems and recovered better from heart attacks compared to non-fasting mice.
Dr. Gottlieb noted:
“They were also more agile and had shinier, healthier coats.”
How to Promote Autophagy?
Reducing calorie intake and fasting can stimulate autophagy. A well-known study revealed that mice on a high-fat diet but restricted to eating only within an 8-hour window during the day were healthier than those consuming the same amount of food but eating freely at any time.
So how should we fast or reduce calorie intake? Intermittent fasting is a practical way to encourage autophagy. If intermittent fasting is not suitable for you, consider eating a lighter dinner, ensuring no food is consumed within three hours before bedtime until the following morning.
Conclusion
Autophagy should be encouraged daily to eliminate toxins, as we ingest harmful substances every day. It’s not a difficult practice—simply avoid eating three hours before bed until morning or adopt intermittent fasting. This not only aids weight loss but also promotes autophagy, helping the body stay healthier over time.
