Autophagy: what it is and what research says

This cellular recycling process fulfils several functions:

• It removes cellular waste that could otherwise accumulate and cause damage.

• It recycles nutrients, allowing the cell to function efficiently even in times of stress or scarcity.

• It takes part in maintaining a functional intracellular environment.

Autophagy is particularly active during periods of fasting or cellular stress: it is an adaptation mechanism that allows cells to cope with changing conditions.

This process is the subject of a great deal of research, notably on the role of fasting, physical activity or certain compounds found in food, such as resveratrol or spermidine. This work, carried out largely on cells or animals, does not make it possible to attribute a health effect to any particular food.

Focus on organic grapes

Intermittent fasting: what research says

Research is interested in the role of fasting and physical activity in the regulation of autophagy. This work is ongoing, largely in animals: it does not make it possible to promise an effect on health or life expectancy.

The main intermittent fasting methods

Intermittent fasting consists of alternating periods of fasting and periods of eating.

There are several approaches to intermittent fasting, each suited to different lifestyles and goals:

• The 16/8 method: It is one of the most accessible. It consists of fasting for 16 hours and eating within an 8-hour window. For example, you can have your last meal at 8 pm and not eat again until noon the next day.

• The 5:2 fast: This method involves eating normally five days a week and considerably reducing calories (around 500 to 600) on the other two days.

• The "eat-stop-eat" fast: This involves fasting completely for 24 hours, once or twice a week.

To build intermittent fasting into your routine, start gradually. You can begin with the 16/8 method, which is often the easiest to adopt. Here are a few tips to get started:

• Start by skipping breakfast and delaying your first meal.
• Drink plenty of water during the fasting period to stay hydrated.
• During your eating window, favour varied meals, rich in fruit and vegetables.
• Listen to your body and adjust the length of the fast according to how you feel.

It is important to note that intermittent fasting may not suit everyone. People with eating disorders, pregnant or breastfeeding women, and those with specific health problems should consult a healthcare professional before starting.

A day of raw menu, for inspiration

To finish on a tasty note, here is an example of an entirely raw and organic menu, simple to prepare.

Breakfast: mango smoothie bowl

• Base: Organic mango
  
• Add: Raw spinach, chia seeds, and raw almond milk
• Topping: Raw cacao nibs, Brazil nuts, and goji berries

Mid-morning snack: fruit trio

• Organic grapes
• Fresh passion fruit
• A handful of raw walnuts

Lunch: green salad with sprouted peas

• Base: Young spinach and rocket shoots
• Protein:Sprouted green peas
• Vegetables: Finely chopped broccoli, cherry tomatoes, avocado

• Dressing: Vinaigrette made with extra virgin olive oil, lemon juice, and fresh herbs

Afternoon snack: Chia pudding with red berries

• Chia seeds soaked in raw plant-based milk
• Mix of red berries (strawberries, raspberries, blueberries)
• Sprinkle with a little baobab powder

Dinner: Zoodles with basil and walnut pesto

• Raw courgette spirals (made with a spiraliser)
• Raw pesto: fresh basil, walnuts, garlic, olive oil, nutritional yeast
• Topping: Sun-dried tomatoes, black olives, pine nuts

Dessert (optional): Raw cacao truffles

• Mix pitted dates, raw cacao beans, and raw cacao powder
• Roll into balls and sprinkle with desiccated coconut

Simple recipe: green mango smoothie

Ingredients:

• 1 handful of raw spinach
• 1/2 organic mango
  
• 1 small piece of fresh ginger
  
• 1 tablespoon of hemp seeds
  
• The juice of one lime
• 1 cup of fresh coconut water
  

Preparation: blend all the ingredients until smooth. Enjoy immediately.

Adapt the portions to your needs and vary the ingredients to keep a balanced diet.

Conclusion

Autophagy is a fascinating cellular recycling mechanism that is the subject of a great deal of research. This work is still far from making it possible to attribute a health effect to a particular food or practice.

On the plate, my line remains simple: a varied diet, rich in fresh fruit and vegetables, and pleasure at the table. If you are considering fasting, do it gradually and ask your doctor for advice in case of pregnancy, eating disorder or health problem.

Your questions and our answers (FAQ)

What is autophagy?

Autophagy is a cellular "recycling" process that allows our cells to break down and reuse their damaged or useless components. It is a normal mechanism of cell functioning, closely studied by research; this work does not make it possible to attribute to a food a health effect acting through autophagy.

Are there foods that stimulate autophagy?

No food can today claim to stimulate autophagy. Compounds such as resveratrol or spermidine are studied in the laboratory, but this work does not make it possible to attribute an effect to a food. A varied and balanced diet remains the foundation.

What is known about intermittent fasting and autophagy?

Fasting is one of the situations studied by research on autophagy, mainly in animals. If you wish to practise intermittent fasting, the 16/8 method (16-hour fast, 8-hour eating window) is the most common: start gradually, listen to your body, and ask your doctor for advice in case of pregnancy, eating disorder or health problem.

Going further

• Epigenetics
• The Okinawa diet and seaweed
• Early childhood caries

Recipes with this product

• Creamy banana and young coconut tart