Autophagy Hacks - Boost Your Autophagy

If you often look for ways to boost your health and wellness, then you have probably read about ways to trigger autophagy. Autophagy, the body’s natural cellular recycling system, is vital to your health and wellness. When this system is working properly, then your entire body is improving in health, but many people aren’t sure how to induce autophagy.. If you’re looking for ways to trigger autophagy, there are a few foods that promote autophagy and fasting hacks you should know about.

Coffee

Are you a coffee drinker? If so, then you’ll love this first autophagy hack to boost your health and longevity. Have you ever thought of coffee as more than your morning pick-me-up? Coffee is rich in antioxidant properties and is a great way to trigger autophagy in the body. 

Research shows that drinking coffee can help reduce certain diseases because it triggers autophagy to rid the body of toxins. So, keep enjoying your morning or afternoon cup of coffee for added health benefits. Although, make sure your coffee is free of additives or preservatives. These can reduce the effects of autophagy. 

Tea

Drinking tea is another way to induce autophagy, as well as other health benefits. Green tea is especially healthy because of the antioxidant properties and neuroprotective properties. Green tea helps protect your cells from damage and can help you feel fuller longer. This is very helpful for autophagy when you’re fasting. 

Sip green tea all day long when you’re fasting to help curb your hunger pangs and give yourself an autophagy boost. You can also add a pinch of cinnamon or mix in some bergamot Earl Gray tea. Cinnamon also protects against neurological damage and Bergamot reduces inflammation in the body. 

Intermittent Fasting

Do you plan routine fasting in your health plan? Intermittent fasting is a popular fasting choice since it doesn’t require all day fasting. Most people fast for a 12-16 hour period and eat during the remaining hours. Although you’re fasting from food, your body is still working hard to get rid of waste and heal itself from any stress. This is when autophagy happens. 

Caloric restriction is one of the primary ways to trigger autophagy. That is why many people chose intermittent fasting as an autophagy hack. Eating a later dinner and skipping breakfast is a simple way to help the process. You don’t have to practice intermittent fasting everyday for autophagy to happen. While many people intermittently fast as a way of life, a few days a week will provide enough benefits for your body. 

Supplements

Do supplements stop autophagy? Taking supplements is an excellent way to add more vitamins and minerals to your diet. Many people lead very busy and stressful lives that can cause a nutritional deficit. Adding supplements can boost your nutrition and trigger autophagy. However, it’s important to take natural supplements that are free of additives and preservatives. Here are a few of the best supplements for autophagy. 

Reservatol

Reservatol is a polyphenol that contains antioxidants, fights diseases, and supports detoxing in the body. You can find trace amounts of resveratrol in red wine, grapes, soy, and peanuts. 

Vitamin D

Vitamin D is essential for calcium absorption in the body. You can get Vitamin D from certain foods, soaking up some sunshine or taking a supplement. This vitamin can help trigger autophagy in pancreatic cells, which may reduce diabetes.

Omega- and Omega-6 Fatty Acids

Studies show that consuming foods that are rich in omega-3 and omega-6 fatty acids is helpful for autophagy. Fresh fish is food that is high in omega fatty acids. However, if you’re not a fan of fish, try a fish oil supplement to increase your health benefits. 

Curcumin

Curcumin, found in turmeric, triggers autophagy and may help reverse cellular damage in the body. This supplement is very versatile and can help reduce inflammation, depression, arthritis, and more. 


Fasting

Autophagy is a natural process that is always happening in your body. It seeks damaged cells, rids the body of them, and helps regenerative new, healthy cells in the body. However, as the body experiences stress, poor nutrition, and other environmental factors, autophagy can slow down. The good news is, fasting can help give autophagy the boost it needs to restore your health. 

Many people choose intermittent fasting because you don’t need to starve for several days to boost autophagy. You can fully fast for a couple days or for a few hours each day. 

Exercise

You can also use exercise as an autophagy hack. Exercise helps induce autophagy when your body experiences stress from high energy. Studies show that exercise also triggers autophagy in brain tissue, which reduces cognitive decline and neurodegenerative disorders. 

If you exercise often, you probably notice that you feel stronger and healthier the more you work out. Autophagy can also help your cells recover, as it builds muscle and supports cellular health.  

Foods

We’ve explored a bit about how autophagy can restore your health by boosting triggering cellular regeneration. One last autophagy hack we’ll explore is the importance of proper nutrition. There are several foods you can eat that will trigger autophagy and keep the process moving toward better health. 

Leafy Greens

You can eat as many vegetables as you like, but try to stay away from ones with higher carbohydrates. Potatoes and other root vegetables have a higher carb count. The extra carbohydrates can weigh down the body and reduce autophagy. Focus on dark, leafy greens that are high in calcium and iron. 

Add Herbs and Spices

Include more herbs like oregano and rosemary in your meals. Spices like turmeric and garlic can also enhance autophagy properties. 

Increase Antioxidants

Antioxidant-rich foods will also help boost autophagy properties. Some popular choices include:

  • Green tea
  • Pomegranate
  • Reshi mushrooms
  • Elderberries
  • Olive oils

Creating a nutrition plan is one of the best autophagy hacks. Whole foods can help enhance autophagy and restore balance to your body. 

Supplements Can Help

Spermidine is a natural polyamine in the body that is responsible for cellular health and regeneration. As the body ages, it experiences cellular decline and health issues. Spermidine has been recognized for its unique ability to mimic fasting and induce autophagy. Adding spermidine supplements in your diet can help reduce the effects of aging and boost cellular heath. Taking spermidine supplements can help promote longevity by enhancing autophagy as the body ages. 

 

Resources:

  1. Omninutrition - Small Changes Big Results Top 5 Autophagy Activating Hacks
  2. Naomiw - How to Induce Autophagy with Intermittent Fasting
  3. ncbi.nlm.nih.gov - Coffee Induces Autophagy in Vivo
  4. Selfdecode - Autophagy Benefits and How to Harness