Autophagy – what is it? The key to longevity
Autophagy is a phenomenon gaining growing attention among consumers, representing a natural mechanism essential for maintaining the body’s homeostasis. It is a cellular cleansing process that can improve cell efficiency and regeneration, positively influencing lifespan. This process can be activated or inhibited by various factors. Autophagy - how long does it take to work? Autophagy after 16 hours - is that enough to trigger self-digestion? Autophagy - what should you eat? Fasting and autophagy - is it helpful?
Table of contents
- What is autophagy?
- Autophagy in practice
- Autophagy - how to get started? Practical tips!
- What to eat to support autophagy? Best nutritional choices!
- What to drink to stimulate the body?
- Autophagy and coffee: how does it affect the body?
- Autophagy - effects. Benefits worth knowing!
- Can autophagy be harmful? Watch out for pitfalls!
What is autophagy?
Autophagy, also known as autophagocytosis, is a natural process in the body that enables the digestion and removal of dysfunctional, unnecessary, or damaged cells, helping maintain optimal homeostasis. It is a catabolic biological process literally meaning “self-eating,” involving the controlled breakdown of chemical molecules, cell fragments, and organelles. This phenomenon occurs in both healthy and pathologically altered cells and acts as an adaptive mechanism to stress conditions, allowing the cell to survive by using unwanted components to produce energy.
Autophagy can be classified based on the type of molecules being digested:
- Selective autophagy, where specific cellular components such as mitochondria or bacteria are targeted
- Non-selective autophagy, which involves digestion of parts of the cytoplasm
Additionally, autophagy can be distinguished by how the structures destined for degradation are delivered to lysosomes:
- Macroautophagy - the most common type, involving autophagosomes (double-membraned vesicles formed by ATG proteins produced by gene expression) that fuse with lysosomes to create autolysosomes
- Microautophagy - where molecules enter lysosomes through invagination of the lysosomal membrane without the involvement of autophagosomes; this is a form of non-selective autophagy
- Chaperone-mediated autophagy, which uses chaperone proteins to transport specific cellular components to lysosomes recognized via receptor-mediated mechanisms
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Autophagy in practice
Autophagy is a natural recycling process occurring spontaneously in almost every cell under physiological conditions, supporting proper energy circulation within cells. This mechanism removes unnecessary and harmful structures from the body, playing a crucial role in cell regeneration and survival. Disruptions in autophagy can impair homeostasis and contribute to pathological conditions.
Autophagy typically initiates when the body lacks sufficient energy to perform work or during intense physical exertion. It also plays a role during erythrocyte formation and embryogenesis.
Some evidence suggests autophagy activates after about 12–16 hours without food, when glycogen stores are depleted. Other studies indicate activation after 24 hours of fasting, while some report increased autophagy after 3–5 days without eating. Scientific research has yet to establish an optimal fasting duration to induce autophagy, and the precise capacity of dietary restrictions to trigger autophagy remains unclear.
What is certain, however, is that some factors can disrupt autophagy, while others can enhance it. Activators of autophagy include:
- fasting, associated with nutrient deficiency
- intense physical activity, which can increase autophagy in organs involved in metabolic regulation
- intermittent fasting, which induces hunger states
- certain compounds, such as resveratrol, curcumin, and quercetin
Autophagy - how to get started? Practical tips!
The first mentions of cellular self-digestion appeared in 1963, but breakthrough discoveries were made by Professor Yoshinori Ohsumi, who in 1988 studied autophagy processes in baker’s yeast and received the Nobel Prize in Physiology or Medicine in 2016. Research on autophagy continues intensively, but current findings suggest that activating autophagy and increasing its intensity requires more than just a few squats.
To initiate autophagy, it’s recommended to:
- practice intermittent fasting, consuming food within an eight-hour window followed by a 16-hour fast
- include demanding physical activities daily
- avoid snacking and excessive calorie intake to strengthen natural autophagy
- stay properly hydrated
- incorporate foods containing compounds that support autophagy
What to eat to support autophagy? Best nutritional choices!
Periods of fasting reduce insulin levels while increasing glucagon in the blood, which can stimulate autophagy. Some data also suggest fasting promotes growth hormone secretion, which aids regenerative processes.
Supporting autophagy does not require – and may be harmed by – long-term fasting, which can disrupt homeostasis. Alternatives include intermittent fasting, normocaloric diets, or calorie-deficit meal plans rich in foods that may promote autophagy.
Some food-derived compounds known to positively affect autophagy include:
- Spermidine, found in wheat germ, grapefruit, Shiitake mushrooms, and especially fermented soy
- Curcumin, derived from the root of turmeric
- Resveratrol, present in red grapes, strawberries, cranberries, peanuts, and apples
- Quercetin, found in onions, peppers, blackcurrants, oranges, and cranberries
- Dihydromyricetin, found in Rattan tea
- Nicotinamide, a B vitamin present in yeast, nuts, and dried legumes, which may induce mitochondrial autophagy
What to drink to stimulate the body?
Adequate water intake is essential for proper bodily functions. To stimulate autophagy, green tea is recommended because it contains epigallocatechin-3-gallate (EGCG), which may activate the formation of autophagosomes necessary for autophagy.
Autophagy and coffee: how does it affect the body?
Coffee is another beverage that may support autophagy. Research mainly focuses on ground coffee, and current findings suggest both caffeinated and decaffeinated coffee might benefit autophagy. Some studies indicate that caffeine specifically activates autolytic enzymes, triggering cellular self-digestion.
Autophagy - effects. Benefits worth knowing!
Cellular cleansing through autophagy can significantly impact overall body function, as self-digestion removes not only bacteria and viruses but also unnecessary and damaged components. Autophagy may protect the body from pathogens and help prevent DNA damage and oxidative stress.
Moreover, autophagy helps manage energy by drawing on reserves during fasting and supports the regeneration of cellular organelles. It also aids in removing unnecessary protein aggregates and can regulate cell size.
Autophagy attracts special interest due to its potential positive effects on longevity. Current scientific data show that autophagy removes unwanted elements and regenerates existing cells, which may improve cell condition and extend lifespan.
However, most studies have been conducted on yeast or animals, so further detailed human research is needed to confirm autophagy’s benefits. Ongoing studies are investigating its positive impact on neurodegenerative diseases and cancers.
Can autophagy be harmful? Watch out for pitfalls!
Autophagy is a natural process supporting homeostasis. However, both impaired and excessive activation of autophagy can negatively affect the body, leading to pathological conditions.
Excessive autophagy may cause cell degradation and death, while its inhibition can hinder removal of unwanted structures, increasing the risk of cellular contamination by cytotoxic substances. Improper regulation of autophagy disrupts homeostasis, raising the risk of obesity, diabetes, neurodegenerative diseases, and cardiovascular disorders.
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