What is autophagy?

Autophagy is a process in the human body during which unnecessary and dysfunctional cells, bacteria, viruses break down. It is a process in which the human body "wakes up" to a certain state (triggered by starvation) so that it begins to recycle the waste contained therein.

This process is used by cells to break down and recycle damaged and unused components. Some doctors who are fans of the pharmaceutical industry, which affects their potentially deep pockets, call autophagy "self-devastation." And now it is scientifically proven, and with the Nobel Prize, confirmed - the result of autophagy is self-purification of the body, loss of fat, without any additional supplements used orally.

In order for autophagy to be triggered, it is necessary to fast a minimum of 12 in a 24-hour day. So, as our grandmothers used to say - if you want to live long, skip dinner. This fact is not only theoretically substantiated, but also scientific and research.

Although such a major medical discovery was not covered by the media, Yoshinori Ohsumi, a doctor and cell biologist, in 2016, received the Nobel Prize in Physiology and Medicine for discovering the overall mechanism of autophagy. He spent his entire working life studying autophagy - a mechanism that, it turns out, extends human life and youth.

How can you increase autophagy?

Autophagy is active in all cells, but it increases when food intake is reduced, or more precisely, by the starving organism. This goal can be achieved through exercise, physical activity and reducing caloric intake. Both ways are associated with weight control, longer life expectancy and the prevention of many age-related diseases.

Intermittent Fasting

When we use a diet and adjust our lifestyle habits to enhance autophagy activity, the best trigger is fasting. The best dietary strategy is the so-called intermittent fasting. Pos has a very simple concept, which is to stop food intake for a certain period of time (you can still drink water during fasting or drinking coffee and tea).

If you are unfamiliar with intermittent fasting, this type of cyclic diet involves time-consuming eating periods. There are many different forms of intermittent fasting that increase autophagy such as Alternative Daily Fasting in which you limit your daily food intake between 4 and 8 days.

Studies have shown that fasting between 24 and 48 hours has the strongest effect, but this type of fasting is not feasible in all people. Try the bars between 12 and 36 o'clock if the above number does not go well for you.

The easiest way to achieve your goal is to eat 1 or 2 meals a day instead of many smaller meals. If you finish your dinner at 6 or 7 o'clock, try to fast for at least 7 o'clock in the morning, or even better by 11 or 12 o'clock.

You can choose 2-3 days of fasting, it can even be longer when you become proficient enough to get your body used to fasting.

The ketogenic diet

The ketogenic or KETO diet is a diet with a high amount of healthy fats, and a small amount of carbohydrates, and this diet works very much like fasting. The keto diet works by getting 75% of your daily calories or more from healthy fats. and only 5 to 10% of calories from carbohydrates. This affects your body so that it has some key changes. Metabolic pathways begin to use fats as fuel instead of glucose from carbohydrates.

What types of foods are most important if you are planning to start a Katogenic diet? Use coconut oil for eating, olive oil, eggs, peanut butter, grass-fed animals, fermented cheese, avocados, shrimp and shrimp. Fruits are also included because of the essential fiber for the digestive tract and the vitamins and anti-oxidative properties it has.

In response to reducing carbohydrate intake, ketones will be produced that have many protective effects on your body. Studies have found that ketosis can also activate aphagia, which has a neuro-protective function. In studies in rats, the keto diet activated the metabolic processes of the activators of autophagy, reducing brain injury in injured rats.

Workout

Another good stress that can trigger autophagy is exercise. Recent research shows that exercise can activate autophagy in various organs, including metabolic regulation of muscle, liver and pancreas.

Exercise has many benefits, it is a form of stress because it destroys tissue, causing it to repair itself and grow in a stronger form. It is not yet clear how much exercise enhances autophagy, but researchers believe it is best for enhancing autophagy.

By exercising for 30 minutes, we increase autophagy in the skeletal and muscular systems. Can we practice during fasting? Most people can. You may also notice that you get a great deal of energy when you stop fasting, which can further motivate you to exercise.