When you put your body through positive stress, there can be tremendous health benefits. One of the ways to make positive stress for your body is through fasting. Recent research studies do not support the traditional eating pattern of three meals a day and in-between snacking. History reveals that humans can, in fact, function physically and mentally for extended periods without food. It is believed that fasting can trigger autophagy in your body. This leads to feeling better, healthier, and cleansed, so how can you incorporate this into your lifestyle?
What is Autophagy?
Autophagy is the body's way of cleaning out our body’s damaged cells. During this process, aged and damaged organelles are recycled, providing energy for the cell and cleaning them of cellular debris. The word "Autophagy" comes from "auto," meaning self, and "phagy," meaning eat. So the word means self-eating. You may also hear it referred to as self-devouring. Now that can sound scary and something you may want to steer clear of, but it can actually benefit your health.
In a simple term, autophagy is how your body cleans itself by removing the damaged cells, degraded proteins, and pathogens. The process occurs when your body is exposed to stress or environmental toxins. It can also play a significant role in combating inflammation, bolstering immunity, and healthy aging.
Our bodies often initiate autophagy during infections and inflammation because it helps the body to heal. Lately, we have seen increased attention as dietary interventions such as fasting can activate autophagy. Autophagy is considered a crucial mechanism in our body.
How Long Do You Fast For Autophagy?
It is believed that fasting is one of the most effective ways to stimulate autophagy. Fasting or caloric restriction can create stress in your body, which in turn initiates autophagy. How long you will need to fast for autophagy really depends on your metabolism. Studies have shown that autophagy may take two to four days of fasting in humans. It is believed that autophagy does not begin until the glucose and insulin levels drop considerably. Some experts suggest starting with 32 to 48 hours; 72-hour fast autophagy pushes the limits for most humans but can be possible. Always discuss your fasting and calorie restriction diet with your doctor before you do so.
Is 16 Hours Fasting Enough For Autophagy?
If you are trying to induce autophagy by exercising, restrictive eating, and fasting, There is one thing you should be aware of. Waiting a few hours in between meals does not translate into immediate autophagy time. To enter the autophagy phase, your body requires low liver glycogen, which typically only happens after a 14-16 hour fast.
At What Hour Does Autophagy Start?
Studies have shown that autophagy is believed to begin after 24 hours of fasting, and autophagy fasting evidence has shown it can peak around 48 hours of fasting. Every human is different, and this can vary from person to person.
Are There Signs of Autophagy?
It typically takes 24-48 hours for the body to reach autophagy. There are signs of autophagy you can look for to know if you have achieved your goal. These signs include low blood glucose, low insulin, elevated ketones, weight loss, reduced appetite, muscle loss, and even skin health. While these are not the only sign of autophagy, they are the most common.
When Does Autophagy Peak?
As we mentioned above, most people experience a peak in around 48 hours, but everyone is different. There is not enough evidence and studies to indicate what the optimal fasting period needed for autophagy is. Each individual is different, and you should remember to speak to your doctor about your fasting method to ensure you are staying safe.
What Can You Drink While Fasting For Autophagy?
There are a few tips you should follow when you are fasting. One of these includes staying hydrated. Water is an essential part of fasting as it helps with the exfoliation of toxins. You can consume water, lemon juice, or other fruit juice. Make sure they have no added sugar. While fasting, other liquids you can drink include tea, coffee, bulletproof coffee, apple cider vinegar, and bone broth. The underlying rule of thumb is to drink liquids low in calories to avoid increased insulin levels.
Supplements May Help
Intermittent fasting provides many health benefits, however not everyone can fast or may want to alter their lifestyle and diet. Recent scientific findings have identified a novel molecule called spermidine, which can help your body induce autophagy. Many of the benefits of intermittent fasting can be achieved through a spermidine rich diet. Fortunately many of the foods you consume on a daily basis contain spermidine, though spermidine content among these foods varies widely, making it difficult to gauge how much spermidine you are consuming through diet alone.
Spermidine supplements are an easy way to ensure that you are getting the recommended daily dose of spermidine. SpermidineLIFE is the world’s first spermidine dietary supplement, containing all-natural ingredients, rigorously tested to ensure that you meet your daily spermidine needs.