In my quest to help myself and others discover how to live our best lives longer, the most effective strategy I’ve found to maintain a healthy weight, reduce fatigue, improve mental clarity, and lower the risk of chronic illness is activating autophagy.  

Autophagy is a self renewal process that occurs when the cells recycle or eliminate damaged components within the cell, so that new,  healthy, and more viable cells can be created. Let me explain how and when autophagy occurs, while exploring the benefits and strategies we can use to stimulate this process of self-regeneration to enhance optimal health and longevity. 

The word autophagy comes from the Greek phrase, “auto-phagein,” which means, “self-eating.” It refers to the process of cellular recycling, when the cells metabolize various components of old or damaged cells in order to reuse and replace them with younger, healthier ones. This process innately occurs as a survival mechanism in periods of cellular stress such as fasting, caloric restriction, or exercise. We are discovering many benefits of autophagy to increase wellness and vitality.  

Autophagy helps create a stronger, more resilient body and mind. It reduces inflammation and improves lean body mass, gut health, and mental clarity. It also enhances cellular energy by clearing out old mitochondria (the powerhouses of our cells) and replacing them with more vibrant ones. Autophagy protects against neurodegenerative conditions that can affect the brain and nervous system by removing misfolded proteins and toxic aggregates.  

Autophagy, along with time restricted feeding and exercise, can increase the human growth hormone and improve muscle growth and metabolism. Autophagy supports immune function, degrades viral pathogens, and suppresses early cancer cell development by preventing the accumulation of damaged components like DNA. Autophagy also eliminates old and inefficient senescent cells, which can slow the effects of aging. 

All cells have a lifespan, and as we age, these cells become older, less viable, and less efficient than younger cells. We refer to these cells as senescent, or “zombie cells.” They still function, but not as effectively, and they produce both metabolic waste and inflammation. These dysfunctional cells can put the entire body at risk of developing various age-related diseases. Therefore, destroying these cells in the autophagy process becomes even more critical for preventing chronic illness and promoting optimal health as we continue to grow older. 

One of the most efficient ways to induce autophagy is through time restricted feeding or fasting. Time restricted feeding is where we consume all of our daily calories in a shortened window, (usually within 8–10 hours), and fast during the other 14-16 hours. There are other effective fasting schedules that include reducing caloric intake to 500–700 calories per day, two days per week, or fasting for 24 hours every week or two. If you are new to fasting, start slowly. Fasting is not advisable for pregnant or breastfeeding mothers or those with eating disorders. Please consult a physician if you have a medical condition before you begin to fast. 

Other ways to enhance autophagy and its benefits include eating an anti-inflammatory, nutrient-rich diet that eliminates sugar, processed foods, vegetable and seed oils, artificial colors, sweeteners, and preservatives. Eat local and organic produce if possible. Consume healthy fats from olive, avocado, and coconut oil, along with proteins from pasture-raised animals.  

Some herbs that can be helpful in activating autophagy include quercetin, berberine, curcumin, resveratrol, and EGCG from green tea. Consider caffeine from organic coffee or tea (without sugar) to improve autophagy, increase antioxidants, burn fat, and balance blood sugar levels.  

Prioritize seven to nine hours of quality sleep. Avoid electronics and heavy food or alcohol intake two to three hours before bedtime. Keep your bedroom dark and cool, ideally about 70 degrees. Make time for gentle aerobic exercise daily, as well as resistance training two to three days per week. Take frequent breaks after long periods of sitting to stretch and  move your body. 

Exposing your body to hot or moderately cold temperatures is another way to enhance the process of autophagy. You can use an infrared sauna or a hot shower, followed by a cold rinse or plunge into a cool pool. As we continue to learn about the impact that lifestyle, diet, nutrition, and timed feeding can have on all areas of healthy aging, we are empowered to live with more energy and vitality—now, that's true longevity.  

Dr. Laura Korman, DC, is a functional medicine practitioner, chiropractor, and nutritional counselor. She is also the owner of Korman Relief and Wellness Center, located at 16954 Toledo Blade Blvd., Port Charlotte. For more information and to schedule an appointment, call 941-629-6700 or visit https://www.drlaurakorman.com/