Fasting has been known since ancient times as a method of hygiene for body and mind, leading to improved health and a longer lifespan. It was part of religious life in ancient Byzantium, intended to improve people's health, strengthen the character of monks, encourage clearer thinking, and prolong life. Modern research has also shown that fasting improves memory and learning ability. "Sometimes it is beneficial to starve and fast. Only then is the body truly cleansed." - Dr. Osumi
In 2016, Yoshinuri Osumi received an award for his study of calorie restriction and demonstrated that fasting for up to 12 hours or more triggers the process of autophagy in the body. During autophagy, our body begins to "eat" itself, breaking down proteins and other components for recycling and energy production. It's a process of renewal for the organism because starvation gives the body more time to get rid of toxins and "systemic errors."
This process leads to weight loss, increased immunity, the killing of bacteria, viruses, and tumor cells, improved brain function, and ultimately, life extension. This renewal process is very important for the survival of all organisms, not just humans. Yoshinuri has proven that this process exists in all organisms on the planet.
"His findings have led to a completely new paradigm for understanding how cells process their contents. They have also paved the way for understanding the essential importance of autophagy for many physiological processes, such as adaptation to starvation and the body's response to injections," the Nobel Committee declared in 2016.
Basics of autophagy / intermittent fasting
Autophagy is the process of recycling unnecessary parts of cells, i.e., any "junk" that has accumulated within them. The word for which the process is named comes from two Greek words that together translate as "self-eating."
First, let's clarify the terminology. Calorie restriction, or fasting, is the same as starvation, meaning you go without food for at least 14 to 16 hours during the day. Why so much? Because it takes your body approximately 12 hours to deplete the glycogen (energy stores) in the liver and enter ketosis. Ketosis is a state in which the body uses fat, or fat from the body or internal organs, as its primary energy source to produce energy.
Entering ketosis is necessary to initiate the process of autophagy in your body. Then, the body begins to remove damaged cells. Under a microscope, you can see the killing of bacteria, viruses, and tumor cells. Autophagy is therefore the process of renewing the body at the cellular level.
"Autophagy" means "self-eating" in Greek
It was previously thought that autophagy was non-selective in the sense that it affected the entire organism. But Yoshinuri's work proved that it is a highly selective process and that it only occurs when there is an error, protein damage, or excessive protein accumulation. In other words, autophagy doesn't eat your muscles, but rather focuses on correcting cellular proteins that aren't as they should be.
Intermittent fasting: effects and benefits
Dr. Osumi's colleagues also claim that autophagy protects the body from premature aging. It can even rejuvenate, thanks to the process of producing new cells and removing defective proteins and damaged intercellular elements from the body while maintaining health.
" Weight loss and physical activity reduce the risk of obesity-related diseases such as diabetes, sleep apnea, and some cancers. Intermittent fasting appears to be as beneficial for these diseases as any other type of diet that reduces total calories," says Dr. Manpreet Mundi of the Mayo Clinic (Rochester, Minnesota, USA).
Intermittent fasting is good for many people, but not everyone. Skipping meals may not be the best way to maintain weight if you are pregnant or breastfeeding, or if you have kidney stones, diabetes, or other health problems. For this reason, it's always advisable to consult your doctor first before deciding on any diet.
"Every cell in our body has the function of autophagy, and each of these cells has its own function. Therefore, it is important to understand the connections. The problem can arise when the process of autophagy increases. Therefore, I believe it is necessary to further investigate the communication between cells to be able to deal with autophagy," explained Dr. Osumi.
How much can we eat?
Although this diet is time-limited, total calorie intake is the primary factor that influences whether the body loses, maintains, or gains weight. It's much easier to maintain a calorie deficit with a time limit on food consumption. But if you consume too many calories, you won't see the positive results.
Some popular types of intermittent fasting:
- Alternate day fasting - Eat normally one day, and the next day fast or eat only a small meal (less than 500 calories).
- 5:2 Fasting - Eat as usual five days a week and fast the remaining two days.
- Daily time-restricted fasting – Eat normally, but only for eight hours a day. For example, skip breakfast, eat once at lunch, and eat dinner until 8 p.m.
Insufficient fluid intake: The most common mistake in a diet
Water intake is especially important during fasting. The body can survive for a long time without food, but not without water. If you forget to drink, headaches, dizziness, and nausea are possible, which are solely due to dehydration. It is necessary to drink 3-4 liters per day, distributed in smaller amounts, continuously throughout the day.
If you forget to drink water and end up drinking 2 liters in 5 minutes at the end of the day, you are not doing your body any good.
When it comes to intermittent fasting, strict adherence is very important for successful weight loss and is also key to avoiding weight gain. Each person's experience with intermittent fasting is unique, and different styles suit different people.
What can be eaten?
It's very important to pay attention not only to when we eat, but also to what we eat. Science has identified several foods that promote autophagy. Here's a brief overview of the most important nutrients that contribute to triggering autophagy:
FAT - Consuming high-quality natural fats instead of carbohydrates allows the body a smoother path to enter autophagy faster, as it can burn glucose stores faster. The keto diet is also based on this principle.
Berberine - A powerful anti-inflammatory agent found in the bark of certain plant species. It helps balance blood sugar levels and may regulate AMPK, an enzyme that affects metabolism and improves insulin sensitivity.
BERGAMOT - A type of citrus fruit from Italy. Potent polyphenols in the rind have been studied for their effects on cellular health.
conclusion
Important to know: Intermittent fasting should be stopped if you are not completely healthy. Fasting is also not good for pregnant women or children, as their bodies are developing and growing.
Eat 6-8 hours a day and plan your fast and meals as you see fit. After the end of your daily fast, eat more vegetables and high-quality foods (foods with high nutritional value), consume protein in any form, and high-quality natural fats.
Exercise, as exercise accelerates the autophagy process. And of course, don't forget to hydrate. Whether you started intermittent fasting to lose weight or to feel better and live a healthier lifestyle.
Don't give up too quickly, give it a try. And who knows, maybe you'll integrate this new way of eating into a new lifestyle.
"Life is a balance between protein synthesis and degradation." - Osumi Yoshinuri
A detailed list with tables about intermittent fasting and autophagy can be found in this article:
Intermittent fasting: What types are there?
Sources:
https://www.nobelprize.org/prizes/medicine/2016/press-release/
http://www.ohsumilab.aro.iri.titech.ac.jp/english.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3491655/ https://gtr.ukri.org/projects?ref=MR%2FN010876%2F1
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303
https://www.medicalnewstoday.com/articles/322293#seven-ways-to-do-intermittent-fasting
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