I learnt about autophagy about 2 years ago and started it as a lifestyle last year, and I love it.

You are probably wondering what it is, right?

Let me explain it now.

Your body is functioning 24/7, so it carries within it old, damaged, or dysfunctional cells.

So, how does your body get rid of them?

It does this through an amazing process called autophagy.

The word “Autophagy” comes from Greek words meaning “self-eating.”

Don’t let that definition alarm you because the truth is that autophagy is actually a normal and healthy process.

It’s the process by which your body identifies damaged cellular components, breaks them down, and recycles them to create new, healthier cellular components.

It’s a very powerful process.

To make it easier to understand, think of autophagy as your body’s internal housekeeping and recycling system.

I’m sure you understand the importance of housekeeping and recycling ♻️ in everyday life.

Can you begin to imagine what would happen in the world and its population if both didn’t happen?

Autophagy helps clear away old proteins, damaged mitochondria, which are the energy factories of your cells, and cellular waste that accumulates in your body.

The process helps maintain optimal health for you.

How Does Autophagy Work?

As part of daily living, your cells constantly experience wear and tear from the following:

📌 Ageing – we are getting older daily.

📌 Stress – we live in a stressful world.

📌 Environmental toxins – that we are regularly exposed to.

📌 Poor diet – how good is your diet?

📌 Inflammation – which you must not allow to become chronic.

📌 Normal metabolic processes, which include your blood sugar regulation.

During autophagy, your cells go through the steps below:

✅ They IDENTIFY damaged components.

✅ They ENCLOSE them in specialized structures called autophagosomes.

✅ They BREAK them down.

✅ They RECYCLE the useful materials.

✅ They USE those materials to build healthier cell components.

This results in keeping your cells functioning efficiently. This should begin to open your eyes to its importance.

So, what are the evidence-based benefits of autophagy?

🎯 It supports “Healthy Ageing”:

Ageing is inevitable, but how we age matters! This happens to be one of the most researched benefits of autophagy.

As you age, damaged proteins and cellular waste accumulate. Autophagy helps remove this debris, which then contributes to healthier aging and improved cellular function.

The exciting thing that research has discovered is that enhanced autophagy is associated with increased lifespan in several animal studies.

🎯 It promotes your “Metabolic Health”:

One of the reasons why I don’t joke with autophagy is that it plays an important role in:

📌 Blood sugar regulation.

📌 Insulin sensitivity.

📌 Fat metabolism.

📌 Energy production.

Studies suggest impaired autophagy may contribute to insulin resistance, obesity, and type 2 diabetes.

By supporting healthy cellular function, autophagy helps improve your metabolic efficiency.

One of the teas I drink during autophagy is one that balances sugar.

🎯 It improves “Mitochondrial Health”:

Mitochondria are very important for the energy you enjoy daily. They are the energy-producing structures inside your cells and so must be taken care of.

Autophagy specifically removes damaged mitochondria through a process called mitophagy, and this helps with the following:

📌 Improving energy production.

📌 Reducing fatigue.

📌 Lowering oxidative stress.

📌 Enhancing cellular performance.

That’s one of the reasons why I love taking ubiquinol as a supplement daily. Food sources include organ meat like liver and heart.

Healthy mitochondria are essential for your overall health and vitality.

🎯 It supports “Brain Health”:

Autophagy helps remove abnormal protein accumulations that can build up in the brain over time. It’s believed healthy autophagy may help protect neurons and support cognitive function as we age.

Because of this, research is ongoing regarding its potential role in neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease. That’s another reason why I don’t joke with it.

If there’s a family history of Alzheimer’s, autophagy becomes a must!!!

🎯 Reduces Inflammation:

Chronic inflammation is a major driver of many modern diseases, so you must do all it takes to manage it.

Thankfully, autophagy helps regulate inflammatory pathways and removes damaged cellular components that can trigger inflammation.

If you desire improved overall health and disease prevention, take autophagy seriously.

🎯 It strengthens “Cellular Resilience”:

In this modern world we live in, having grit and resilience are what help you overcome. How much more our cells?

Autophagy helps your cells adapt to stress by:

📌 Removing damaged structures.

📌 Conserving resources.

📌 Improving cellular efficiency.

This makes cells more resilient and better able to cope with challenges.

🎯 It supports “Cardiovascular Health,” which includes your heart and blood vessels:

It’s exciting to know that emerging research suggests that autophagy may help with the following:

📌 Protect blood vessels.

📌 Support heart muscle function.

📌 Reduce oxidative stress.

📌 Improve cellular health within the cardiovascular system.

All these will help maintain healthy blood pressure.

Healthy autophagy seems to be important for cardiovascular health.

How to naturally activate autophagy.

🎯 Intermittent or prolonged fasting:

We were not created to eat 24/7!!!

Periods without food are among the most powerful natural triggers of autophagy.

This is why I practice intermittent fasting daily and eat two main meals daily within 8 hours, a 40-hour autophagy fast once a week, and a 65-hour autophagy fast once a month. Try it if you can.

You can start with 24 hours.

This works because when food or nutrients become scarce in your body, your body switches from growth mode to repair mode.

I love it!

🎯 Exercise/Movement:

We were not created to be sedentary!!! Regular physical activity activates pathways such as AMPK, which promotes autophagy. So exercise, like walking, plus fasting, is powerful.

🎯 Adequate Sleep – a good night’s sleep:

Quality sleep supports cellular repair and recovery processes.

🎯 Plant Polyphenols:

As a nutritionist, I’m very focused on eating nutrient-rich foods because they are very healing. Certain phytonutrients may support autophagy, and they include:

📌 Green tea (EGCG) – I love organic decaf green tea.

📌 Turmeric (curcumin) – I consume the powder daily and juice the fresh one once in a while.

📌 Citrus bergamot – I consume as a supplement and in Earl Grey tea. It also lowers bad cholesterol.

📌 Quercetin – lots in onions, apples, and berries. I love the onion family, including the peels, berries, and red apples.

📌 Resveratrol – high in cocoa, blueberries, and red grapes.

📌 Bitter melon (Momordica charantia) – I juice once in a while but take the supplement once a day. This is known as Ejinrin in Yoruba.

🎯 Maintaining good “Metabolic Health”:

Sugar reduces or stops autophagy, so maintaining healthy blood sugar and insulin levels may help support the body’s natural autophagy processes.

Let me end with this:

Autophagy is not a magic bullet, but it is a powerful one!!! Use it well.

Extreme fasting is not necessary for most people. Understand your body. Remember the other ways of activating autophagy as shared above.

Your body was designed to repair itself.

Autophagy is one of the ways it does exactly that.

By combining healthy nutrition, exercise, sleep, and strategic fasting, you can support this powerful biological process and promote long-term wellness.

🎯 I am a clinical wellness strategist.