Foods that Optimize Autophagy

Introduction

• Autophagy: The body's self-cleaning process to renew energy and health.
• Process: Occurs during fasting for more than 17 hours, where the body breaks down useless cells such as old, damaged, or tumor cells.
• Benefits: Recycles cells into free fatty acids and amino acids for body repair.
• Discovery: Dr. Christian Deduf and Dr. Yoshinori Oosumi received the Nobel Prize for this concept.

Foods Promoting Autophagy

1. Coffee

   • Black without sugar (not 3 in 1).
   • Can be consumed while fasting.

2. Green Tea and Earl Grey

   • Consumed without sugar and milk.
   • Maintains initiation of autophagy during fasting.

3. Yogurt

   • Maintains gut bacteria balance without sugar.

4. Mushrooms

   • Types like saga and reishi, consumed during the open window.

5. Sulfur-Rich Vegetables

   • Examples: broccoli, cauliflower, lettuce, kale, cabbage.
   • Consumed during meal window.

6. Fish

   • Wild fish such as salmon, sardines, high in omega 3.

7. Ginger and Turmeric

   • Used as food seasoning or consumed as juices without sugar.

8. Berries

   • Such as blackberries, strawberries, blueberries.

9. Olive Oil

   • Extra virgin olive oil, consumed raw as a dressing.

10. MCT Oil

    • Consumed with coffee, helps extend fasting without raising insulin.

Additional Supplements

• Vitamin D and L-carnitine
  • Taken during the open window to support autophagy.

Conclusion

• Fasting for more than 17 hours optimizes autophagy.
• Certain foods and drinks can continue to support this process even when breaking the fast.
• Consuming the right foods can help reduce weight and renew body cells.

Hopefully, this information is helpful and can be shared with others.