Autophagy Tips

Autophagy can be ignited through diet, exercise, saunas, and other lifestyle practices. It is a natural detox process for our bodies and helps us achieve healthy aging! Here are some of my favorite quick and easy tips that will help in the initiation of autophagy:

  • Practice a high-intensity training (HIIT) session comprising of sprints and strength training, as this will trigger autophagy.  You do not have to run; sprinting on a bike or rowing machine also works. (Sprint until you would have difficulty having a conversation.)
  • To increase autophagy, fasting for two or three days a week is highly recommended.  Shoot for a Dr Boz Ratio under 40.  (Big number divided by little number.)
  • It is very beneficial to stay active and on our feet throughout our fast. This will help ramp up the metabolism of fats and lead to solid ketosis, which further induces autophagy in our cells. (It is tempting to want to rest or even nap, but resist and clean a closet or something!)
  • During intermittent fasting, drink as much coffee as possible, as it is a potent inducer of autophagy.  (I love this one!) 
  • Follow a high-fat, low-carbohydrate diet plan (Keto) and limit your protein intake. Dr Boz suggests dividing your desired weight by 2.2 to get your daily protein in grams.  (We older gals might have a little more as we do not utilize protein as well as we used to.)
  • Get proper sleep so that your body can rest and recover through autophagy.  (Recovery is so vital to any all-out effort and often overlooked.)

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