How to stimulate autophagy?

There are several effective ways to stimulate autophagy beyond fasting. Here are some methods discussed by experts:

1. Nutrient Restriction: A calorie-restricted diet, particularly one low in protein, can stimulate autophagy. The fasting mimicking diet, which includes plant-based foods low in protein and high in healthy fats, is a popular method. It's recommended to follow such a diet for about five days to achieve significant autophagy activation 1.

2. Ketogenic Diet: Consuming a ketogenic diet can lower insulin levels and inflammation, both of which trigger autophagy. It's suggested to eat healthy, real ketogenic foods and avoid more than two to three meals a day for better results 1.

3. Exercise: Intense physical activity is a powerful stimulus for autophagy. Exercise helps promote cellular cleanup and repair processes 2 1.

4. Quality Sleep: Sleep is crucial for autophagy, as it's a time when the brain detoxifies and repairs processes are ramped up 1.

5. Heat and Cold Therapy: These therapies can induce stress responses that stimulate autophagy. They are useful for promoting cellular maintenance 1.

6. Autophagy-Activating Herbs: Specific compounds found in foods and supplements can enhance autophagy. These include quercetin (found in red onions and cranberries), curcumin (in turmeric), and resveratrol (in red wine and blueberries). Such compounds are often taken in supplement form to achieve therapeutic doses 1.

These methods, especially when combined, can help enhance your body's natural ability to clean up and renew cells, promoting overall health and longevity. Always consult with healthcare professionals before making significant dietary or lifestyle changes.