Autophagy, a natural cellular regeneration mechanism, represents the body’s ability to heal itself by eliminating and recycling damaged or toxic cells.
Dr. Mihaela Bilic, a nutrition specialist, provides valuable information on how we can stimulate this essential process for health.
What is autophagy and how does it work
The term autophagy literally refers to the process of self-digestion at the cellular level. The immune system identifies and encapsulates damaged or dead cells, dismantles them, and recovers useful components for energy or cellular regeneration. This natural detoxification process reduces inflammation, slows down aging, and improves the biological functions of the body.
Dr. Bilic recommends three main approaches to optimize autophagy:
Intermittent fasting: Implementing a dietary program restricted to 6-8 hours a day, with two main meals. The fasting period can be adapted between 8-16 or 12-20 hours, depending on personal schedules.
Ketogenic diet: Reducing the intake of refined carbohydrates and increasing the intake of healthy fats to 50-60% of total daily caloric intake. Recommended sources include:
- Butter
- Nuts
- Dark chocolate
- Olives
- Avocado
- Fatty fish
Protein management: Limiting protein intake to a maximum of 1 gram per kilogram of body weight per day (40-70g of protein/day) to avoid inhibiting the autophagy process.
Regular physical exercise, totaling 150-450 minutes per week, with 30% intense workouts, stimulates autophagy by creating micro-injuries in the muscles that trigger the regeneration process.
To optimize health through autophagy, Dr. Bilic emphasizes the importance of reducing meal frequency and increasing physical activity. This natural cellular regeneration process can be stimulated through a combination of balanced nutrition, intermittent fasting, and regular physical exercise.
