Autophagy
In brief
Section titled “In brief”- Autophagy is the natural cleaning system of cells
- Removes damaged proteins and mitochondria
- Is activated by fasting, exercise and sleep
- mTOR inhibits autophagy, AMPK activates it
- A physiological process, not an extreme method
What is autophagy?
Section titled “What is autophagy?”Autophagy literally means ‘self-eating’: it is the natural cleaning system of our cells.
Old or damaged cell components are broken down, reused and replaced by new ones. This process:
- Keeps tissues healthy
- Slows aging
- Supports recovery from metabolic dysregulation
Why is autophagy important?
Section titled “Why is autophagy important?”| Function | Effect |
|---|---|
| Removes damaged proteins | And mitochondria |
| Supports organ repair | Brain, liver and muscle repair |
| Reduces inflammation | And oxidative stress |
| Metabolic flexibility | Smooth switching between sugar and fat |
A well-functioning autophagy is a pillar of cellular health and plays a role in the prevention of age-related diseases such as insulin resistance, arthrosis, cardiovascular disease and neurodegeneration.
The switches of autophagy
Section titled “The switches of autophagy”mTOR — the growth switch
Section titled “mTOR — the growth switch”The mechanistic Target of Rapamycin (mTOR) is a protein that stimulates cellular growth and building.
| Situation | Effect |
|---|---|
| Food abundant | mTOR is ‘on’, body in growth mode |
| mTOR active | Autophagy is temporarily inhibited |
AMPK — the energy sensor
Section titled “AMPK — the energy sensor”AMP-activated protein kinase (AMPK) functions as the cell’s energy sensor.
| Situation | Effect |
|---|---|
| Low energy (fasting/exercise) | AMPK rises |
| AMPK active | Autophagy activated, fat storage inhibited |
AMPK helps the cell manage energy efficiently and promotes repair instead of growth.
Insulin — the nutrient sensor
Section titled “Insulin — the nutrient sensor”Insulin is the hormone that rises after carbohydrate-rich or protein-rich meals.
| Effect | Mechanism |
|---|---|
| Opens energy storage | Gateway to cellular storage |
| Inhibits autophagy | Simultaneously |
Low insulin levels between meals give the body a chance to recover. A rhythm of eating and not-eating helps keep insulin, mTOR and AMPK in natural balance.
How can you stimulate autophagy?
Section titled “How can you stimulate autophagy?”Eating breaks and fasting
Section titled “Eating breaks and fasting”| Strategy | Explanation |
|---|---|
| 2-3 meals per day | Within a time window of 8-10 hours |
| At least 12 hours overnight | Between last meal and breakfast |
| 24 hours or longer fasting | Under medical guidance for stronger stimulus |
Balanced nutrition
Section titled “Balanced nutrition”| Advice | Explanation |
|---|---|
| Proteins are indispensable | For muscle repair and immune function — it’s about rhythm, not restriction |
| Avoid snacks | Give your body time to clean up |
| Low-carb/ketogenic | Can support autophagy, if well guided |
Exercise
Section titled “Exercise”| Type | Effect |
|---|---|
| Strength and endurance training | Activate AMPK and promote autophagy |
| Exercise on empty stomach | Such as morning walk, enhances the effect |
Sleep and rest
Section titled “Sleep and rest”| Aspect | Effect |
|---|---|
| Deep sleep | Brain and liver cells are actively cleaned |
| Regular rhythm | 7-8 hours per night supports cellular renewal |
Safety and nuance
Section titled “Safety and nuance”Autophagy is a physiological process, not an extreme method.
Safe and effective:
- Healthy nutrition
- Natural eating breaks
- Sufficient rest
Summary
Section titled “Summary”Veelgestelde vragen
What is autophagy?
Autophagy literally means 'self-eating': it is the natural cleaning system of our cells. Old or damaged cell components are broken down, reused and replaced by new ones. This process keeps tissues healthy and slows aging.
How can I stimulate autophagy?
Autophagy is stimulated by eating breaks (12+ hours between last and first meal), fasting, exercise on an empty stomach, and sufficient sleep. A low-carb or ketogenic lifestyle can also support autophagy.
What are mTOR and AMPK?
mTOR is the growth switch that stimulates cellular growth and inhibits autophagy when food is abundant. AMPK is the energy sensor that activates autophagy and inhibits fat storage when energy is low (fasting, exercise).
Is prolonged fasting safe?
Prolonged fasting without guidance is not suitable for people with type 1 diabetes, eating disorders, underweight, pregnancy or during illness. For medication use or chronic conditions, consultation with a doctor or healthcare provider is needed.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.