Autophagy: The Secret Key to Health, Energy, and Younger Skin!

Discover the power of autophagy: how fasting, coffee, exercise, and sauna use help slow aging and support mitochondria.

Autophagy is natural cell recycling process, in which the body breaks down old, damaged or non-functional parts of cells and uses them as fuel or building material. In other words – the body it "cleans" and regenerates itself. 🧽🔬

Autophagy with it doesn't start right away – it takes several hours depending on how you eat.

• 12 hours without food – it starts gently.
• 4–6 p.m. – stronger effect (this is where intermittent fasting helps).
• 24–48 hours – maximum autophagy, the body gets rid of old and damaged cells.
• 3+ days of fasting – deep regeneration, extremely strong autophagy and stem cell production.

If you comply intermittent fasting (10:00–18:00), so you definitely achieve some level of autophagy, but if you extended the fast (e.g. to 18:6 or sometimes 24 hours), the effect would be even stronger.

Anti-aging & regeneration – removes damaged cell structures, which helps slow down aging.
Immunity support – destroys dysfunctional or potentially dangerous cells, including viruses and bacteria.
Weight loss & metabolic flexibility – the body uses old cell debris as fuel instead of glucose.
Protection against neurodegenerative diseases – helps cleanse the brain of damaged proteins (Parkinson's, Alzheimer's).
Cancer prevention – removing damaged cells before they can turn into cancer.

Besides fasting itself, there is a few tricks to strengthen it:

1️⃣ Intermittent Fasting

• Already 16 hours of fasting can activate autophagy daily.
• Intermittent 24-hour fasts (like once a week) are even more effective.

2️⃣ Low Carb Diet (Carnivore/Keto)

• The fewer carbohydrates, the sooner the body switches to autophagy mode.
• Carnivore diet is great at this – minimum insulin and faster onset of ketosis.

3️⃣ Physical activity

• Exercise increases autophagy mainly in the muscles.
• High-intensity interval training or HIIT it can speed up combustion and put the body into “repair” mode.

4️⃣ Protein restriction (occasionally)

• Too much protein can slow down autophagy because it stimulates growth hormone mTOR.
• Intermittent fasting or lighter protein days can enhance autophagy.

5️⃣ Coffee and tea

• Black coffee and green tea (matcha) contain substances that stimulate autophagy even during fasting.
• Watch out for coffee with milk – it might stop her.

6️⃣ Sauna and cold therapy

• Sauna promotes cellular stress, which triggers autophagy.
• Hardening (cold showers, ice baths) It works similarly and also supports mitochondria.

7️⃣ Dietary supplements (optional)

• Berberine, curcumin, resveratrol – substances that naturally stimulate autophagy.
• Spermidine – an interesting supplement for extending cell life.
• Ketones – if you are in ketosis, autophagy is triggered faster.

Autophagy has a special subtype called mitophagy – which is the process by which the body eliminates old, damaged mitochondria and replaces them with new and more effective ones. 🏆

👉 When autophagy works properly, mitochondria are healthy, efficient, and produce more energy (ATP). On the contrary damaged mitochondria they lead to fatigue, inflammation and faster aging. About mitochondria here!

Removes damaged mitochondria – if they don’t work well, they can produce harmful free radicals. Autophagy “throws them away” and the body creates new ones.
Increases energy production (ATP) – better mitochondria = more energy at the cellular level.
Supports metabolic flexibility – autophagy helps the body better switch between burning fat and glucose.
Protects against neurodegenerative diseases – mitochondria in the brain play a key role in preventing Alzheimer's and Parkinson's disease.
Promotes longevity – efficient mitochondria mean slower aging and better cellular health.

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• Autophagy "recycles" damaged mitochondria and promotes the formation of new and stronger ones.
• Healthy mitochondria = more energy, better metabolism and slower aging.
• A combination of fasting, keto/carnivore, exercise, and hardening is the best strategy for strengthening mitochondria.

Autophagy is natural process of cell regeneration, which you can support mainly:

• Intermittent or prolonged fasting
• Low-carb diet (Carnivore/Keto)
• By exercise, sauna and hardening
• By restricting protein (occasionally)
• Drinking black coffee and green tea

Since you already comply intermittent fasting and carnivore, you are on track! 😊 If you want to make the effect even stronger, you can try longer fasts (18–24 hours) or add sauna and hardening.

So if you want more energy and better vitality, supporting autophagy is a great way to achieve this! 🚀🔥

If you want maximum energy and healthy mitochondria, combine these strategies:

• Fasting and intermittent fasting – longer breaks between meals support mitophagy and eliminating bad mitochondria.
• Ketosis/Carnivore diet – fat burning promotes the formation new and more resilient mitochondria. IT IS IMPORTANT TO REMEMBER THAT FAT/SKIN FAT
  
• Physical activity (especially HIIT and strength training) – exercise supports mitochondrial biogenesis (i.e. the creation of new and stronger units).
  
• Cold therapy (cold showers, hardening) – cold stress activates autophagy and forces mitochondria to work more efficiently.
  
• Sauna and heat – heat stimulates autophagy similarly to fasting and exercise.
• Sleep and circadian rhythm – mitochondria regenerate most during deep sleep, so quality sleep is a must.
  
• Mitochondria Supplements – for example CoQ10, PQQ, L-carnitine or resveratrol they support their function and regeneration.