The process has been connected to weight loss, better insulin control, and even a reduced risk of conditions like heart disease and cancer. Enter the process called autophagy. During autophagy, the body marks damaged parts of cells, unused proteins, and other junk in the body for removal and clears them out. This is a form of cellular cleansing and, really, the true meaning of a detox. Autophagy also helps deliver nutrients1 to cells that need them. “Autophagy can dictate not only how well we live but perhaps how long we live,” says board-certified integrative neurologist Ilene Ruhoy, M.D., Ph.D. “It is a key physiological mechanism that has been conserved throughout evolution for the distinct purpose of allowing the human species to thrive. But when the autophagic mechanisms are overwhelmed or dysfunctional, cells are unable to perform optimally and disease can occur, as well as more rapid aging.” Autophagy is absolutely essential for healthy, functioning cells and if it’s never kicked on to its full potential, you can get sick. One of the most notable ways these dead proteins accumulate is seen in Alzheimer’s disease2. Because they are never cleared from the body, dead proteins travel to the brain and get stuck there, causing the characteristic plaques associated with the disease. Think of it this way: Autophagy is like the robot vacuum you have in your house. When things get messy, it kicks on, cleaning up debris and unwanted junk, leaving you with a nice clean slate and preventing a buildup that can lead to a bigger mess down the road. Autophagy also helps balance insulin levels, which decreases inflammation and has positive effects on your gut health. Something Pedre calls “an often-overlooked but crucial aspect of losing weight and cultivating overall health.” The process may also provide protection against other neurodegenerative diseases such as Huntington’s disease and amyotrophic lateral sclerosis (ALS), as cited by a review in the journal Neurobiology of Aging. The same research further suggests that this is because autophagy helps clear out damaged proteins6 that can accumulate in the brain, which ultimately contribute to aging and brain-related diseases. Autophagy can also make your metabolism more flexible, according to resilience and stress expert Eva Shelub, M.D. That means you can switch from burning glucose (or sugar) for energy to burning fat more easily. “The longer the fasting period, the more the body will eventually revert to lipolysis, or the breakdown of fat to fatty acids to use for fuel,” she previously told mbg. According to Ruhoy, some things that induce autophagy—and can also improve your life span—are: “The adenosine monophosphate-activated protein kinase (AMPK) is an enzyme that is critical for cellular bioenergetics,” says Ruhoy. “During nutrient-depleted states, AMPK is activated to upregulate autophagy so your body can maintain homeostatic demands. Impairment of the AMPK pathway has been associated with aging, cancer, neurodegenerative disease, and endocrine dysfunction.” On the other hand, “In humans, it appears that autophagy does not remain as active when any food is consumed,” Benjamin Horne, Ph.D., a genetic public health researcher who has published research on the effects of intermittent fasting previously told mbg. But this is important, too, since autophagy left unchecked can cause its own set of problems, like cell death9. That’s why intermittent fasting is a great tool. It alternates periods of eating (or feasting) with periods of fasting (or nutrient deprivation). This balance ensures that damaged cells get cleared out but healthy cells remain intact. If you’re not willing to go full keto, there are some other dietary measures you can take to help promote autophagy, especially if you’re also intermittent fasting. Jeffrey Bland, Ph.D., an immune system expert often dubbed “the Father of Functional Medicine,” recommends starting with a plant-rich diet, especially with plants that are rich in phytochemicals that haven’t been stripped out through food processing or modern agricultural practices. Some phytochemical-rich plants include: Some antioxidant-rich foods11 (and drinks) that deserve a regular spot on your plate (or in your cup) are: To fully reap the benefits of autophagy, it’s also important to pay close attention to the other foundations of a balanced lifestyle, like sleep, exercise, eating the right foods, and addressing and dealing with uncomfortable emotions. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
