It's pretty well known that two good ways to promote autophagy are: Calorie Restrictin (CR) and Intermittent Fasting (IF)...
The latter doesn't work very well for me. It's not that I can't stand not eating for 16 hours, it's that I just can't stuff a full day's worth of food in my moderate gut during a 6-8 hour eating window.
The former comes more easily to me but I'm naturally thin (some misinformed relatives or doctors would call me chronically underweight) and I'm not sure CR is right for me either.
I'm looking into protein cycling (kind of a pussy ass version of IF) but haven't come across any good studies; just some ideas... Plus, most healthy plant foods still have enough protein to throw you out of a protein fast. It would be mostly just oil and low-protein fruits and starches for the day, which also doesn't sound very healthy...
Are there any other means of inducing autophagy that have been verified and/or at least proposed by a fairly reputable source?
I Just realized exercise should be included here. Anyone care to elicudate just how much and what kinds of exercise are best for promoting autophagy, and how this compares to the time-honored CR and IF?
asked byMethodician (624)
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on April 29, 2014
at 03:56 PM
Hey Metho, I'm surprised few here have touched on exercise. It seems likely that the best way to promote autophagy (which is a funny word phoenetically, lol) would be through doing the most intense exercises in the most fasted state for the longest amount of time. I'm sure you see though that this could quickly get out of hand. There has to be some sort of balance here.
Something that CR, IF and exercise all have in common is that they place a temporary energy stressor on the cells, and the cells have to work a little harder to survive and thrive. Metaphorically disciplining the cells. I know you know that both over and under disciplining someone can have disastrous consequences.
You already know what type of exercise I'm currently biased towards so I won't preach what type of exercise you should do to promote autophagy, suffice it to say that inactivity does not promote autophagy, so physical activity of sorts would necessarily be better than physical inactivity for promoting cellular autophagy. The note of caution would be to not tear down cells faster than they can realistically be rebuilt.
on April 29, 2014
at 03:39 PM
Apart from nutrient restriction you could do high intensity exercise to the extent you induce some mild oxygen starvation (hypoxia), i'd imagine HIIT to be the best form of exercise for this.
You could also do a full fast every now & then, just don't eat for a day or a few days, you don't have to make up the calories by cramming them into a 6 hour eating window, i'm skinny and find after a fast I can gain back any loss of lean mass very easily, if not better than before.
on April 29, 2014
at 05:56 AM
on April 25, 2014
at 06:27 PM
If you BEGIN your fast with some MCT Oil and a light workout, I believe autophagy may be induced sooner. Possibly adding MCT Oil would not only add calories (leading to less food needing to be ingested during the feeding window) but also help to bring the benefits sooner.
Maybe even 1 tbspn every couple hours for 12 hours? Of course this would not work if you want to fast after dinner...hell, it may not even work at all. But I notice my pee starting to smell before the 16 hour mark (and I kind of take that as my body is cleaning itself out), and I always take some MCT oil and do a light workout (jump rope, burpees, etc).
I could be totally wrong...or totally right. Good luck! And great question.