What is Autophagy?
From the Greek “auto” (self) and “phagy” (eating). Autophagy is the body’s method of cleaning out damaged cells, in order to regenerate newer, healthier cells.
It is arguably the single most effective way to slow down aging, and it costs $0.
1. The 16:8 Protocol (Leangains)
The easiest entry point.
- Method: Fast for 16 hours, eat within an 8-hour window.
- Example: Skip breakfast. Eat from 12 PM to 8 PM.
- Benefit: Improves insulin sensitivity and starts mild autophagy.
2. The 24-Hour Reset (OMAD)
Once a week, push to 20-24 hours.
- Method: Dinner to Dinner.
- Benefit: Deep autophagy. Gut rest. Mental clarity.
3. Fasting Mimicking Diet (FMD)
For those who can’t do water-only fasts. This protocol involves eating low-calorie / low-protein for 5 days to trick the body into a fasting state.
- Science: Devised by Dr. Valter Longo at USC, shown to regenerate the immune system.
What Breaks a Fast?
- Allowed: Black Coffee, Tea, Water, Electrolytes.
- Forbidden: Milk, Creamers, BCAAs, Bone Broth (contains protein).
Conclusion
Hunger is not an emergency. It is a signal that your body is switching fuel sources. Embrace it.
