Intermittent fasting benefits & research Part 3 Autophagy

Intermittent fasting benefits & research Part 3 Autophagy

In science, Autophagy is the superstar of today. But not only science has an interest in Autophagy, health-conscious people and athletes also become more aware of it. Today we will dive into the health benefits and science of autophagy.

What is Autophagy?

Autophagy comes from the ancient Greek word autóphagos.

Auto means self, and phagy ( phagos) stands for eating or devour. Literally translated, Autophagy = self-eating.

Simply put, Autophagy is the body’s own recycling station. It cleans up damaged, dead, sick, and old cells and recycled them into energy. or into new cells.

Autophagy has gained enormous popularity lately. For only a decade, only science, medical students, or doctors knew this phenomenon. Today we all can benefit from those research. Science found out, autophagy has enormous health benefits. You don’t have to be a scientist to realize the many advantages of having your recycling system in your body.

Autophagy is working for everybody. It works 24/7 on a low scale, but the good news is, you can boost your autophagy. When you do Intermittent Fasting, Keto, Fit for life, eating healthy, and sports, your autophagy will start sooner. So let’s dive into this whole new world of autophagy.

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Benefits & research.

Unsurprisingly, Autophagy is really a superstar, when you look at all the benefits of Autophagy you almost have to be humbled. You can hardly imagine the gigantic extent possible, and you have to admit, your body is a real miracle.

Science has not yet explored all the benefits of autophagy. This topic has yet to be explored for years or decades. Science has made many great discoveries, but it is still the tip of the iceberg, and many studies will follow.

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The benefits of autophagy

  • Offers anti-viral and bacterial properties (1) (2)
  • Fights Inflammation. (3)
  • Renovation of cells and tissues (4)
  • Autophagy fights diseases (5)
  • May plays a role in tumor immunity(6)
  • Slows the aging process (7) (8)
  • Regulate and boost metabolism (9)
  • Support weight loss (10)
  • Maintain and improves muscle mass (11)
  • Prevents, and fight age-related diseases (12)
  • protect against neurodegenerative disorders (13)
  • Heart health and reparation (14)
  • Improves brain performance (15)
  • Longevity (16)

I think now you understand why science is so amazed by Autophagy. It is a gift for all human beings. When you consider your body as a miracle. Isn’t it time to change to a healthier diet, a time-restricted diet like Intermittent Fasting? Al you have to do is to eat two times a day, you only eat between 4 and 8 hours. Your body can digest without interruptions from more food coming in, and your autophagy has time to start sooner.

In the beginning, you have to get used to the regulated times, but in only a few days, you can do it too.

How long does it take to get into autophagy?

First of all, Autophagy is working 24/7, but only on a low flame.

The question of when exactly autophagy starts to work on a higher level isn’t easy to say. Even science is not clear about this question. There are lots of articles and videos online that are telling you the exact hours. But unfortunately, nobody knows for sure because we are not the same. It all depends on your metabolism, health, lifestyle, nutrition, and activities.

Most of the autophagy signaling takes place via mTOR and AMPK:

mTOR is the growth regulator that increases by insulin, glucose, amino acids, and calories. It slows down autophagy.

AMPK is the catabolic switch, that activated when we fast, Keto, or other low carb diets, calorie restriction, exercise, cold water showers, and ice bathing. It all boosts your autophagy.

When autophagy begins depends specifically on your eating habits, lifestyle, and the balance between mTOR and AMPK.

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The renowned fasting expert Prof. Dr. Andreas Michalsen from the Charité University in Berlin says, boosting your autophagy begins after 14 hours of fasting. When glucose is no longer available, it reaches the metabolic state of ketosis. In this metabolic phase, fat is now used instead of relying on sugar as an energy source.

The peak of autophagy is reached at 72 hours but does not stay on this high level. It gradually falls off again because the body now starts its survival mode. Therefore, it is better to change your diet into a healthy lifestyle where you go faster into a higher autophagy every day.

With the ProLon Fasting Mimicking Diet, Intermittent-Fasting-Keto combination, the Intermittent-Fasting-Fit for Life, or the Intermittent- Fasting-Carb cycling you can reach an intensive autophagy every day.

Especially when you do the 18/6 or 20/4 fasting.

  • 18/6 means you eat two meals in between 6 hours and fast 18 hours.
  • 20/4 means you eat two meals in between 4 hours and fast for 20 hours.

Children and pregnant women should not do such fasting, for them it is better to stay with the 12/12, or the 10/14, you can eat your three meals within the 10 or 12 hours, this is doable and healthy because the kids don’t eat 3 hours before they go to bed. With this system, the whole late-night snacking is gone, which is much healthier for all of us.

People with chronic diseases should contact a physician first before changing anything about their diet.



Today the intermittent fasting studies go even further.                                                                                                                              The newest Intermittent Fasting is the OMAD (17) One-Meal-Day.

I do it myself for about two months and have more energy. My skin looks brighter, my hair is shining, and my overall health is better. Of course, this is not for everybody. I have never liked breakfast and when I eat my healthy lunch at 2 pm I don’t have to eat anymore, so for me, this is great.


I’ve compiled these studies for you and hope that you know a little more clearly about the health benefits of Autophagy. I’m not a doctor, I bring this scientific research together for you. Linked everything for you so that you can study it in more detail.

In the next post, I will go into the different ways you can stimulate your autophagy in the best way. I will describe several methods to you.

Love the life you live in.

Alt=Autophagy Monique Richie

Monique Richie




10 thoughts on “Intermittent fasting benefits & research Part 3 Autophagy”

  1. This is interesting. I have gone back and forth about trying to fast for years now, but still haven’t had the guts to take the jump.  It would be such a drastic change in my lifestyle.  I have never heard of autophagy before but it is hard to argue against the research and studies done on it.  If I were to start fasting, I think I’d start with the snippet that you put in from Dr. Michalsen, and go with 14 hours at first.  Then I can slowly increase my autophagy over time.  Really interesting!  I learned a lot.

    • Hi Max, jump, and you’ll see how easy intermittent fasting can be. You just have to change your lifestyle a little, sport or take a walk instead of breakfast, drink a cup of coffee or tea, and in no time it’s time to eat if you start at 11 am you can eat until 7 pm. Then you have a 16 hour fast already. Do sport in the evening, and you can come to more intense autophagy on a daily basis. Have fun.


  2. Hi and great article, I don’t know much about autophagy and reading the page really helped, thank you. I do know about intermittent fasting. I learned about it a few years back from a ufc fighter who was speaking highly about the benefits of doing it. Ever since I have been doing intermittent dieting. For a few reasons you might find funny, I do that’s for sure. I’m lazy in the morning and don’t eat till later anyways, lol. Very hard to do any fasting at night, that’s when the real cravings come, ha. 

    I hope some of the information I shared is helpful and good luck to you, cheers. Martin 

    • Hello, Martin, thank you for your feedback. Great to hear you already do your Intermittent fasting. But try not to eat anything 3 hours before going to bed, this is not healthy for you. Melatonin, the sleeping- hormone, starts about 3 hours before you go to bed, your metabolism slows down, and the food takes too long to digest. Instead of getting relaxed, your body has to work more to digest all this late snack food. Especially when you eat meat, this will digest about 8 hours, so your body never gets into the real cleaning mode.

  3. I have never come across the term Autophagy, so found this very interesting. I am familiar with intermittent fasting, but autophagy is not something that I have heard before when looking at the topic. I have for more than thirty years only eaten fruit for breakfast, and hardly ever eat carbs, but lots of veggies and protein. But I never fast for 14 hours, so does that mean autophagy will never kick in?

    • Hello Line, Autophagy is a real health wonder. To have intensity autophagy depending on how long you fast on a daily basis. If you don’t eat 3 hours before going to bed, and sleeps for 8 hours you already have your 11 hours of fasting. This you can easily wideout, stop eating at 7 pm, don’t eat anything until 11 am and you have your 16 hours fasting. With your healthy diet, you have your daily 3 hours of intensive autophagy. 

  4. Your article on autophagy, an example of a time-restricted diet or Intermittent Fasting, is fascinating and new. I had never heard of the word ‘authophagy’ before. 

    Yes, I have some ideas about somebody’s organs (like the liver) responsible for cleaning the body. But that the body has its own recycling station responsible for cleaning up damaged, dead, sick, and old cells and recycled them into energy or new cells is certainly new knowledge. 

    But because the body, among other functions, can repair itself, it shows that the body must have a system like autophagy. It is most interesting and educative that a time-restricted diet like Intermittent Fasting can trigger this recycling system into action.

     I read the many benefits. I want to try one of the time-restricted diets but to spread the info to friends. Thanks for sharing. Cal.

    • Hello Cal, thank you very much for your feedback. Sharing would be great. Intermittent fasting and autophagy are health boosters. Today, we all can live about 120 years, and this in perfect health. Unfortunately, most people have age-related illnesses from the age of 50. Most people reach 80 years, which means being sick for 30 years. We have to prevent that. With intermittent fasting, we can do this without medicine.

  5. Hi Monique
    Thanks for sharing your views on the intermittent fasting benefits and research on Autophagy. This has been a new term for me E and looks quite interesting. I think it will be really very easy to start eating at 11 a.m., as we can easily pass of the time by light exercises and a cup of tea. There is plenty of time available up to 7 p.m. to have the sensible diet we require .I would love to start intermittent fasting at earliest .thanks motivation
    Warm Regards,
    Gaurav Gaur

    • Hello, Gaurav Gaur, thanks for your feedback. It’s great you decided to start. Intermittent fasting is easy to do, in just a few weeks you won’t want anything else. In addition to losing weight, your body will feel healthier and more energetic. Living independence from fast food and sugar is a luxury. I wish you great success.



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