Autophagy, a cellular process of self-cleansing and recycling, has gained significant attention in recent years for its potential health benefits. By understanding how autophagy works and how we can stimulate it through practices such as time-restricted eating (TRE) and regulating blood glucose and insulin sensitivity, we can potentially enhance our overall health and well-being.
Understanding Autophagy
Autophagy, derived from the Greek words "auto" (self) and "phagy" (eating), is a cellular process in which damaged proteins and cells are broken down and recycled. This ‘Spring cleaning’ mechanism is essential for maintaining cellular health and preventing the accumulation of damaged components that can lead to various diseases.
The Benefits of TRE
TRE involves restricting the daily eating window to a specific time frame, as you will now be familiar with in your daily program menu. Studies have shown that TRE can stimulate autophagy. During the periods between your meals, the body depletes its glucose stores, leading to a shift towards burning fat for fuel and increasing the activation of autophagy. Additionally, TRE has been associated with improved metabolic health, weight management, and disease prevention. We’ve evolved as ‘hunter gatherers’ and through ‘feast or famine’, so this way of eating is very much in sync with our inherent requirements for optimal metabolic function.
Regulating Blood Glucose and Insulin Sensitivity
Maintaining stable blood glucose levels and insulin sensitivity is crucial for overall health and longevity. Chronically high blood glucose levels, often seen in individuals with insulin resistance and type 2 diabetes, will inhibit autophagy. On the flipside, practicing strategies to regulate blood glucose and improve insulin sensitivity can have a positive impact on autophagy.
Regular exercise, particularly resistance training, has been shown to enhance insulin sensitivity and stimulate autophagy. A balanced diet, rich in whole foods, low in processed sugars, and high in fibre and healthy fats (again, as per your program menu), can help regulate blood glucose and insulin levels, promoting autophagy.
The bottom line
Autophagy is a vital cellular process that supports overall health and longevity. By adopting lifestyle choices that promote autophagy, we can potentially enhance cellular health and reduce the risk of chronic diseases. TRE, through its impact on fasting and autophagy, offers an effective strategy to optimise health. Furthermore, regulating blood glucose levels and improving insulin sensitivity through exercise and a healthy diet contribute to autophagy activation.
