What Is Autophagy?

By Suzanne Anderson April 4, 2023 34 mins read 148 Views

The biological systems of the body are self-sustaining. They must be. Your cells are like little factories that perform vital tasks in maintaining the thing we call life. Just like factories, machinery (organelles), also breaks down. It is important to manage waste (metabolic byproducts). To prevent intruders (bacteria or viruses) disrupting operations, security teams must be present.

Cells must do this vital work for life to survive. We can't send in mechanics and security personnel to do the dirty work. It's not possible, at least not yet. Autophagy is one of the most important forms of biological maintenance.

Autophagy was a topic that no one spoke about until not too long ago. The topic has grown to be a popular one, however, because scientists have made significant progress in understanding autophagy over the past decade. Anyone with an interest in intermittent fasting or longevity can now share the information in casual conversation.

Despite all the interest in autophagy, the average person may not be able to fully grasp it. Today I will answer some questions about autophagy: what it is, how it can be induced, and what you should be aware of.

What is Autophagy?

Autophagy is a term that means "self-eating" in Greek. It's an accurate description. There are many types of autophagy. Autophagy is a term that refers to organelles in cells called Lysosomes. These organelles "eat" or use enzymes to destroy damaged or malfunctioning parts of cells.

Autophagy's ultimate goal is to preserve cell homeostasis, which helps keep the factory in good shape. Autophagy is a form of cell recycling. It allows organelles, proteins and other structures to be disintegrated and repurposed by the cells for energy or construction of new components. Pathogens that could compromise the integrity of the cells can be also destroyed by lysosomes.

What activates Autophagy in Cells?

Autophagy is a process that manages basic cellular housekeeping. However, anything that can threaten homeostasis can trigger an increase in autophagy. We most often refer to nutrient deprivation as the trigger.

Your cells are perfectly tuned to determine how much energy you have. Multiple systems are in place to detect if energy is available and flag down when it is low. Autophagy works in the background when energy is plentiful. But, when energy is scarce, your cells go into conservation mode and autophagy kicks in. This is understandable. Your cells need to be more efficient in times of low energy, and make the most of what they have. It makes sense to break down damaged proteins and organelles to make firewood or parts for new machines.

Low energy availability and dial-up autophagy can be characterized by low glucose, insulin, low mTOR signalsing and low AMPK.

It is also true that autophagy can be inhibited when glucose, insulin and mTOR signaling levels are high and AMPK, glucagon and mTOR signaling low. This is why protein intake is considered a fast. You activate the mTOR pathway by eating protein, particularly the amino acid leucine. This allows you to downregulate autophagy. )

What role does it play in the body?

Autophagy is a way to maintain the health of your tissues and organs by maintaining homeostasis, and preventing cell destruction. The specific effects of autophagy depend on the location of the cells involved.

The liver's autophagy kicks into action during fasting to convert proteins into amino acids that can then be used for energy production. ¹

Autophagy is a process that allows the body to build strength and endurance through exercise. Muscle damage is a hallmark exercise. Without autophagy, the muscles can't recover from such damage.

Autophagy is a process that helps to eliminate waste and debris from the brain. This can lead to cognitive decline and neurodegenerative diseases such as Alzheimer's and Parkinson's. Scientists are actively working on developing strategies to upregulate autophagy in the brain as a means to stave off and treat neurodegenerative diseases like Alzheimer's and Parkinsons--devastating conditions for which existing treatments have proven largely ineffective.4

Autophagy is always desirable, right?

But not so fast. Many people are using extreme fasting or biohacking strategies to maximize autophagy. It seems foolish, given the fact that we don’t know if more or less autophagy is better. We know that there are times when autophagy is not optimal.

Unchecked autophagy may increase the risk of developing cancer. It is possible to have too much autophagy at the wrong places. It's a fact that nature follows the Goldilocks principle. Too much is bad and too little is terrible. The middle is the "just right" amount.

We don't yet know what optimal autophagy looks like. It's an important process, scientists know that, but they still need to figure out when it's best (mostly, probably), and when and under which circumstances it becomes problematic.

When does autophagy begin? What are the signs that it's happening?

For those interested in optimizing autophagy, the biggest problem is that it is difficult to measure. There aren't any continuous autophagy monitors that can be attached to our arms to tell us how much of it is taking place in our cells.

Instead of this, metabolic markers are the best indicators that our bodies are fasted--low glucose and insulin, high ketones, and high glucagon. Here we face the measurement problem once again. These variables can only be monitored intermittently, with the exception of glucose. Even if we could, and I do believe that continuous ketone monitoring and insulin monitors will be available soon, we still don't know what we're trying to achieve.

We can only conclude that autophagy is occurring because our bodies and cells are being exposed to beneficial, adaptive stressors. This is all we can do.

How to induce autophagy

I'm done with telling you that autophagy is not something we can monitor and that it's sometimes not good for us. However, that doesn't mean that we shouldn't try to incite it. We do. We have to. It is possible by engaging in the behaviors we discuss here. There are many other options, including fasting and exercising--both high and low intensity--but these are two of the most popular. Autophagy can be induced by any activity that puts stress on the cells.

What can you do with this information?

It is hard to emphasize enough that Autophagy can be a long-term pursuit. Regular exercise and avoiding overeating are key to success.

You can avoid autophagy by living a healthy lifestyle. Do not be afraid to work hard. Sleep deeply. Rest well. Avoid eating carbohydrates that you don't require. Sometimes, you can reach ketosis. Do not eat more than you need.

These are the basics. Once you have these basics down, all caveats and all, I can see the benefit in having an "autophagy session" once a year. Here is how mine looks like:

A large training session that includes strength training and sprints is recommended. You should do intense bursts. This will cause autophagy.
Fast for a couple days. This will increase autophagy.
During the fast, keep busy. Walk as much as you can. This will increase your fat burning ability and help you get into ketosis quickly, another autophagy trigger.
You can drink coffee all through the fast. Autophagy can be aided by coffee. Decaffeinated coffee is acceptable.

Although people may be skeptical about the use of "Grok logic", it is likely that many of our ancestors experienced similar deprivation-induced autophagy. They followed an animal for two days, but failed to find it. They ate various stimulants they had gathered from the ground. They walked a lot, ran a lot, and lifted heavy objects. They ate.

You're probably aging well if you do. If you aren't moving from insulin resistance to diabetic, and if your muscles are still being built, even though you qualify for the blue plate special but you don't have diabetes, then I would not worry.

This is it for today. You can leave any questions regarding autophagy below. I will try to answer them all in future posts.

Thank you for reading!

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3980679/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518436/

https://pubmed.ncbi.nlm.nih.gov/25121614/

https://pubmed.ncbi.nlm.nih.gov/31887286/

What is Autophagy? Mark's Daily Apple published the first article.

By: Mark Sisson
Title: What Is Autophagy?
Sourced From: www.marksdailyapple.com/what-is-autophagy/
Published Date: Tue, 04 Apr 2023 16:00:52 +0000

Frequently Asked Questions

What are the benefits of the Paleo diet?

Paleo is a diet that emphasizes whole foods and unprocessed food. It has many health benefits. These include:

You can have a better digestion by eating nutrient-dense, fiber-rich foods. This will help you to maintain a healthy digestive system.
Reduced inflammation: Refraining from processed and refined foods can help reduce inflammation.
Balanced blood sugar: Consuming low-glycemic food helps stabilize blood sugar and reduce the desire for sugary snacks.
Energy boost: Consuming nutrient-dense meals can help you feel more energetic throughout the day.
Increased mental clarity: A Paleo diet can improve cognitive function, focus, and decrease the risk of developing neurological diseases.
Paleo diet: This low-calorie, high-fiber diet is great for weight loss.
Improved cardiovascular health: Eating lean proteins, healthy fats, and plenty of fruits and vegetables can help to reduce the risk of developing heart disease.
Reduced risk of chronic diseases: By eating a nutrient-dense diet, you can reduce your risk of developing chronic diseases such as diabetes, cancer, and autoimmune disorders.

The Paleo Diet is for everyone!

Paleo Diet should not be considered for anyone looking to get a quick fix. This eating plan doesn't require drastic lifestyle changes or quick fixes. Some people who focus on weight loss may not see results in a few months.

The Paleo Diet also isn't ideal for anyone with any kind of dietary restrictions or food allergies--particularly gluten avoidance, as some grains aren't appropriate choices. Paleolithic dishes can make people who are sensitive to high levels of protein feel overwhelmed.

People who constantly switch between diets won't see any benefit. The goal is to stick to one routine, even if it involves changing some ingredients. If you are serious about the Paleo Diet, it is crucial that you show commitment.

Finally, those who don't have access to natural foods or time to prepare meals daily may miss out on reaping the rewards of this lifestyle as convenience foods are typically not part of this eating plan.

What snacks can you eat while following a Paleo diet

It is important to fuel your body with healthy foods. And while there are many diets, the Paleo diet is one of the most popular today. It's easy to eat like a Caveman. But if you do it right, you will be rewarded with a lot of health benefits.

What snacks are Paleo-friendly? For energy to be extended between meals, snacks must be light and filling. If you're looking for something in particular, here are some great ideas: fresh fruit slices or frozen blueberries; hard-boiled eggs; beef jerky; roasted almonds; dark chocolate (cocoa powder can also make for a great snack when mixed with coconut oil); pumpkin seeds or sunflower seeds; avocado smoothie or guacamole; apple and almond butter; coconut chips or flax crackers.

There are almost endless options! From sweet treats to savoury bites, you can have variety no matter which type of snack you choose. The best part is? The best part is that these snacks can provide vital nutrients such as potassium and protein while satisfying your cravings. Grab your favorite snacks-time companions to start living the good Life!

Can you eat popcorn while on the Paleo diet

Paleo is a way to explore the Paleo lifestyle. It's important that you make informed decisions about the meals and snacks that are included in the Paleo plan. Popcorn is a common food that can be tricky to include. Can you eat popcorn on a Paleo diet

The answer isn't simple--while it's made from corn, a vegetable that doesn't adhere to Paleo guidelines, it isn't inherently unhealthy either. Traditional popcorn is not recommended if you are strictly following Paleo guidelines. This is because of the high-carb count.

Nevertheless, there are some options that can be used in this type of eating plan. For example, coconut milk popsicles can satisfy your craving for crunchy and salty treats without throwing off your nutritional balance. If you prefer making your own snacks, almond flour and cauliflower crackers are great options!

Regardless of what snack you choose while on this diet, read labels and ingredients carefully before purchasing any packaged foods. This will ensure that you don't compromise your nutritional goals by eating foods with refined carbs or added sugar.

You should explore all options when choosing snacks that you can eat on the Paleo diet, including popcorn! This will help you find the perfect snack to fit in your daily meals.

What are 3 foods you can eat on the Paleo diet?

Paleo can help you improve your dietary habits. It involves eating only whole foods and unprocessed food that were available to our ancestors at the Paleolithic era, such as grass-fed beef, fish, fruits, or vegetables. Here are three delicious and nutritious foods to enjoy on this ancestral plan:

Savory Grass Fed Beef - Cuts of 100% grass fed beef are a good source of protein that can be enjoyed in many different ways. There are many ways grass-fed beef can be made delicious, including burgers and stews.
Enjoy Satisfying Salmon For a special flavor, you can dress it with fresh-picked herbs.
Avocados high in fibre: Avocados are a fantastic source of monounsaturated fatty fats that are good for the heart. Enjoy them in salads, or throw half an avocado into your blender for a quick smoothie.

Can you lose weight on a paleo-style diet?

Unwavering in your approach and proactivity is the key to success. Carefully consider your diet and lifestyle, adeptly making tweaks to foster long-term nutritional balance and lasting results. Understanding the principles of paleo is essential to help you determine whether or not it is suitable for you.

You may find that a paleo diet is able to help you achieve your fitness goals, depending on how strict and what foods you choose from each group. For those who want to lose weight, this approach requires the same coaching as for losing weight.

When you can create meals that are practical and meet your daily caloric requirements, you will be able to see tangible results.

If need be, consider increasing portion sizes accordingly by adding more fatty items like nuts or higher-carb vegetable sides such as sweet potato; doing so in moderation should help promote periodic gains in size without imparting too many processed ingredients like refined sugars or flours into the diet regimen.

Balanced paleo will lead to optimal health regardless of whether you are looking for fat loss or muscle build. You must ensure that nutrition is your northstar. This will allow everyone to achieve their goals while staying true to their nutrition plan.

Statistics

Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
One study cited in the article, published in the European Journal of Clinical Nutrition, found that calcium intake levels among followers of the paleo diet were as low as 50 percent of the recommended daily value. (everydayhealth.com)
As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)
Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)
(3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)

External Links

How To

How do I get started on a paleo diet?

Paleo can seem daunting when you first start your journey to a healthier and more balanced life. It's okay to feel confused or overwhelmed. If you have the right information, motivation, and the will to succeed, you can enjoy all the benefits of the ancestral approach in no matter how short a time.

Simple swaps can make a big difference. First, eliminate any packaged or processed foods containing sugars, wheat, corn and grains, dairy, and trans fats. Next, add fresh fruits and veggies to every meal and include lean meats as well as fish. Wild-caught seafood can be another great option.

Keep in mind that you should try new dishes with lots of flavour. Also, meal prepping is key. This will keep your busy days on track. For endless meal ideas, you can use YouTube channels, books, and apps to keep you occupied.

For any diet, consistency is essential. You will succeed if you put your best foot forward. Paleo may look intimidating at first, but when done properly, it can help you achieve your ultimate nutrition goals.

It is important to keep in mind that Paleo isn't based on the hunter-gatherer lifestyle. However, you don't have to eat exactly like your ancestors. Focus instead on whole foods like fruits, vegetables and nuts, as well as lean proteins and healthy fats. Make sure you include different food groups in your diet. Finally, don't forget to listen to your body and adjust your diet as needed.