Think of autophagy as your body’s built-in cleanup crew—it finds old, damaged, or unneeded parts of cells and breaks them down to make new compounds or use them as energy. This “recycling” process is our body’s way of keeping things fresh and efficient, helping get rid of things like faulty proteins that can mess up cell function and speed up aging.
Autophagy comes with some pretty great perks, like lowering the risks of diabetes, Alzheimer’s, and cancer. Plus, it helps reduce inflammation, cuts down on allergic reactions, and slows down the aging process. It’s a natural process, but fasting and exercise can help ramp it up. Here’s a look at how you can get the most out of it:
Using Fasting and Exercise to Boost Autophagy
Pairing strength training with aerobic exercise and adding fasting into the mix can get autophagy going more quickly. Just remember, not all parts of your body enter autophagy at the same time—some take longer than others. A common fasting schedule is 16 hours without eating, where you only drink water or mineral beverages.
Since everyone’s body and goals are different, it’s worth finding a fasting approach that feels right for you. Here are a few options to consider:
- 16/8 Fasting: This is a popular choice to start with. You fast for 16 hours and eat during an 8-hour window.
- 12/12 Fasting: Fast for 12 hours, eat during the other 12. It’s a bit more flexible and a good way to ease into fasting.
- 5/2 Fasting: Eat normally five days a week, then limit calories to about 500 on the other two days.
- Alternate Day Fasting: Alternate between days where you eat normally and days where you fast.
During fasting, keeping hydrated is super important. Water, black coffee, and unsweetened tea are all good options. When you’re ready to break your fast, it’s best to start with foods that are gentle on your stomach.
If tracking what you’re eating feels like a lot, you can use Macroai. It helps you keep tabs on your nutrients, even during fasting periods, making it easier to see if you’re staying balanced or need to adjust.
And, as always, before starting any new fasting routine, it’s a good idea to talk to a healthcare provider or nutritionist to make sure it’s safe and fits your needs.
By Elías DaSilva | 29 de octubre de 2024