The Complete Beginner's Guide to Autophagy

Introduction : A Cycling Process

Autophagy is a cellular process meant to maintain its proper nutrition.

It helps cells to maintain their resources to adequate levels.

By recycling damaged cellular components, autophagy helps renew tissues and signal bodily needs.

It supports the structure and the signals of an organism.

In this guide, you'll learn about :

1. The best foods to start and maintain autophagy,
2. The effects of these foods on tissues,
3. The role of autophagy in endocrine, digestion, and nervous functions,
4. A simple three-week routine to kickstart autophagy.

10 Foods to Start and Maintain Autophagy

Autophagy is about purveying the necessary nutrients to your systems - mainly the Digestive, Nervous and Endocrine systems.

To initiate and support autophagy, consume these 10 foods :

• Eggs - Probably the most complete ingredient for any diet. They are rich in essential amino/fatty acids and micronutrients. They're also one of the most Absorbable proteins. They are the base of your diet.
• Heavy cream/butter: These high-fat dairy products provide valuable nutrients and healthy fats.
• Fatty fish/beef: Fatty fish like salmon and sardines are rich in omega-3 fatty acids. Beef contains many vitamins and mineral micronutrients.
• Greens (lettuce and others): Leafy greens are full of fibers and minerals, mainly Potassium and Magnesium.
• Red/orange/yellow bell peppers contain the most Vitamin C of all foods.
• Berries, like greens, are full of fibers and mineral micronutrients.

Optionally, you can try other Dairy products like cheese as well as nuts. Nuts generally, help with your micronutrients and fats intake.

Cacao and Extra Dark chocolate (90% min.) can also help.

Recommended Cheeses are Brie and Mozzarella, recommended nuts are Cashew and Hazelnuts.

Milk is not recommended in the early stages as it make be too high in carbohydrates.

Coffee is also not recommended as it will influence your insulinemia and leptinemia.

You can replace them with pure cocoa, melted extra dark chocolate and heavy cream.

Then, if you need sweeteners, add Xylitol and Allulose.

Finally, arrange with spices or oil to mimic the taste (recommended : cinnamon, ginger, saffron, hazelnut oil, cashew oil, macadamia oil).

Effect of These Foods and Autophagy on Tissues

Eating what is necessary

Nutrient density is key to autophagy as you want to eat only what is necessary.

These foods are meant to bring you enough Proteins, Fats, Fibers and Micronutrients (Vitamins and Minerals).

Autophagy, through metabolic paths, supports the Structure of the tissues and the signals necessary to maintain this structure.

Adequate protein consumption is important for tissue repair and regeneration : It's the core of Signal part.

Consuming healthy fats helps to support cell membranes and provides energy. That is the key to tissues Structure : maintaining cells integrity and renewal.

These foods provide essential vitamins, minerals, and micronutrients required for tissue health.

Cohesive Autophagy

A low-carbohydrate, moderate-protein, and high-fat diet helps to maintain autophagy in the most cohesive way.

It promotes deep Ketosis.

A low-carbohydrate diet promotes the production of ketones, which are molecules produced by the liver when carbohydrate intake is restricted.

Ketones serve as an alternative resource for the cells and can enhance autophagy by influencing cellular signaling pathways.

It activates systematic autophagy.

A high-fat diet promotes the utilization of fat as an energy source.

This increased fatty acid oxidation can induce autophagy by activating AMPK (5' adenosine monophosphate-activated protein kinase).

The mammalian target of rapamycin (mTOR) pathway is a negative regulator of autophagy.

A low-carbohydrate, high-fat diet can downregulate mTOR activity, thereby promoting autophagy.

Autophagy in Endocrine, Digestion, and Nervous Functions

It improves Insulin, Leptin and Glycemia regulation.

4 main Signalization compounds regulate your satiety : Insulin/Glucagon, Leptin/Ghrelin.

They work in pairs : Insulin and Glucagon interact with each other, so do Leptin and Ghrelin.

By reducing carbohydrate intake, the body's insulin response is normalized.

Insulin sensitivity and Leptin regulation helps regulate blood sugar levels and increases the potency of autophagy.

Cycling molecules, macromolecules, pathogens and cells.

Autophagy is a cycling process : it can recycle any organic subunit.

Therefore, it assists in eliminating intracellular pathogens and contributes to immune system regulation.

Autophagy helps maintain gut health by clearing damaged cellular components and supporting the turnover of intestinal cells.

It is involved key in homeostasis, through removal of misfolded proteins, and overall tissue integrity and functionality.

A Simple Three-Week Routine to Kickstart Autophagy

To kickstart autophagy, you can follow this simple three-week routine :

Week 1

1. Integrate the 10 recommended food to your daily meals. Eat only these.
2. Walk for 10 minutes a day (or 20 minutes every other day).
3. Find a comfortable slow breathing routine. You can try box breathing or regulation by expiration.

Week 2

1. Continue to focus on these 10 foods and eat only 2 meals a day.
2. Walk for 15 minutes a day (or 20 minutes 5 days out of 7).
3. Practice your slow breathing routine daily by focusing on muscle relaxation.

Week 3

1. Prepare at least 3 days of meals based on the 10 foods. Continue to eat twice a day.
2. Walk for 20 minutes a day (or 30 minutes 5 days out of 7).
3. Practice your slow breathing routine daily. For the upcoming weeks, note your progression in a diary.
4. Reading a book a week, writing/drawing a page a day and pursuing other hobbies will help you focus on a new source of contentment.

Through these 3 weeks look for comfort food which are low in carbohydrates, comfort shows and other activities which procure you pleasure. They will help you to maintain your enthusiasm.

Conclusion : You can Start to feel better in 3 weeks

Autophagy's role in cellular health is key.

By incorporating these 10 foods supporting tissue renewal, and following a simple routine, you can kickstart autophagy and experience the potential benefits it offers.

The onset of autophagy is influenced by your Consistency in following this routine. You can induce optimal autophagy and long-term benefits.