HEALTH

6 Autophagy Triggers: Force Your body to “Self-Eat” Old, Damaged Cells

Published

2 years ago

March 14, 2024

Each and every day, your body incurs damage that ages you, contributes to disease, and will one day result in your death.

Not exactly a pleasant thing to think about, right?

As unpleasant as this is though, it’s a reality.

But, what if you could slow down this process?

What if you could slow the process and effects of aging? And, what if you could reverse the effects of disease?

Things are getting a little more pleasant now, huh?

What if you could trigger and increase a natural process within your body to both lengthen and add health to your days?

Autophagy can potentially do just that!

So, what is autophagy and how can you trigger this process?

Let’s take a look…

What Is Autophagy?

There are trillions of cells inside your body. And, these cells are responsible for numerous tasks:

giving your body form and shape
taking in nutrients from the foods you eat
making energy
disposing of waste
building proteins
providing your brain with information

Unfortunately, as your cells perform all of these tasks, they suffer damage.

As such damage accumulates, it can hinder cell function.

We see the effects of this in aging, in disease, and eventually in death.

The good news is, your cells have yet another task in their long list of responsibilities.

They also work within your body as agents of self-healing to automatically fight against the damage they incur.

This is done through a process known as autophagy.

Autophagy simply means self-eating. Nice image there, right?

Don’t worry, we’re not talking Silence of the Lambs here. The only ones doing the “eating” are your cells.

Autophagy is kind of an “out with the old, in with the new” type of process wherein your healthy cells devour damaged and non-functioning cells.

The devoured cells can then be used for energy, and new cells can be generated.

If those damaged cells are not removed, inflammation can occur, become chronic, and lead to a number of diseases.

In fact, autophagy is not only believed to fight diseases like various cancers, heart disease, Alzheimer’s and Parkinson’s, but it is also linked to:

Anti-aging
Immune system enhancement
DNA protection
Regulating mitochondria function (energy conversion)
Protection against necrosis (damage to healthy tissues)
Facilitating brain and nerve cell growth
Slowing chronic inflammation
Preserving muscle tissue

The problem is, even this self-healing process of autophagy, can suffer in function as we age.

Thankfully, both the benefits of autophagy and the fact that this natural process can decline with age has led to the search for ways to trigger, induce, and enhance it.

How To Trigger Autophagy

Fasting

Fasting is the best way to trigger autophagy.

In fact, when we mentioned the meaning of the word earlier, “self-eating,” that was truly only the breakdown of the actual word.

In fact, the full definition of autophagy is, as stated by Dr. Daniel Pompa, “the body’s process of recycling its own damaged tissue into reusable energy during times when food is not present.”

That underlined portion is the key to this process.

So, how can you incorporate fasting to trigger and enhance autophagy and its benefits?

It is most widely believed that after 16 hours of fasting is when the body begins to address cell damage by devouring the “bad cells.”

With intermittent fasting, this would be facilitated through a feeding window of 8 hours or less, with a fasting window of 16 hours or more.

For example, you may choose to fast from 8:00 pm, through the night hours, until 1:00 pm the following day. You would then eat between the hours of 1:00 pm and 8:00 pm that day.

The above pattern would put your body in a fasted state for 17 hours and thus trigger autophagy.

To promote deeper levels of autophagy, some suggest 24-48, or even 72 hours of fasting.

Just be sure to talk to your doctor before taking on a prolonged fast–especially if you have any health issues!

Exercise

Research has shown that exercise can trigger autophagy especially in your muscles, liver, and pancreas.

Typically, moderate exercise for approximately 30 minutes per day can induce this process.

While a mixture of aerobic, resistance, and high intensity interval training is recommended for triggering autophagy, you truly don’t have to be picky. Just get moving!

One study measured autophagy in 12 men over the course of 8 weeks. Some of the men trained with a regular cycling program for exercise, and some did high intensity cycling.

The results indicated that both types of exercise triggered autophagy.

This suggests that the body can benefit from both types of exercise in inducing this cell-clearing task.

Sleep

Some research suggests that autophagy is triggered during sleep, following the pattern of our body’s circadian rhythm.

To reap optimal benefits from this, you must improve your quality of sleep, as this is when autophagy is most active.

To avoid disruptions in circadian rhythm, seek to do the following to promote restorative sleep:

Wake up at the same time each morning
Go to bed at the same time each night
Try to eat at the same time each day, avoiding snacking prior to bedtime
Exercise at the same time each day
Get 7-9 hours of sleep nightly
Turn electronics off within 2 hours of bedtime
Sleep in a cool room
Unplug or turn off all electronics in the room where you sleep

Practicing the above sleep-promoting habits will aid in melatonin production, which helps to maintain circadian rhythm, and regulate autophagy.

Diet (high fat, low carb)

“Keto” has been quite the buzz word of late. But, what is it?

Keto is short for the ketogenic diet, a diet primarily focusing on consuming very high amounts of fat and very low amounts of carbohydrates with moderate quantities of protein.

This diet actually mimics fasting in some ways.

The science behind this high fat, low carb diet is that your body begins to produce ketones as a response, in part, to the drastic restriction of carbohydrates.

This puts your body into a metabolic state called ketosis which can also trigger autophagy.

Protein Cycling

If you’re unable to fast (going without food completely), consider reducing your protein intake a few days a week to induce autophagy.

Also known as protein fasting, this method of triggering autophagy can give you most of the benefits of fasting without having to completely deprive yourself.

The recommendation with protein cycling is to dedicate a few days a week to cutting your protein intake down to 15-20 grams.

During autophagy on these low protein days, your body will consume its own proteins and toxins, thus cleansing your cells.

Foods

It is believed that mitochondria can influence autophagy.

There are certain foods that hinder the role of mitochondria in this process as they diminish their function and cause inflammation in your body.

These foods include:

Processed sugars like cereals, pastries, candies, cakes, etc.
Dairy
Processed foods like classic junk foods, chips, microwave popcorn, frozen pizza, etc.
Saturated fats
Hydrogenated oils

And, just as some foods can hinder autophagy, there are other foods (primarily spices) and drinks that can induce or trigger it.

These foods include:

Curcumin, found in turmeric
Green tea
Coffee
Reishi mushrooms
Ginseng
Garlic
Pomegranate
Elderberries
Ginger
Cinnamon

Incorporating the above practices to trigger autophagy and thus aid your body in cell clean up and renewal is a step in the direction of healing, increased health, and a longer life.

To your health,

— Mike

Co-Founder, Natural Healthy News

P.S. I’ve personally used many of the techniques listed above this year to drop 59 pounds. Most recently I’ve had success breaking through a plateau with a combination of the keto diet and intermittent fasting.

I can tell you that THE hardest part of keto was not being able to eat BREAD!

It’s everywhere… and it smells so good… but there’s this myth you can’t eat ANY bread when you’re on keto. That’s just not true.

You just need these recipes for keto bread.

By using “intelligent ingredients”, you can actually enjoy your favorite bread, sandwiches and pizza… And actually support your success on KETO – because they’re very low in carbs and rich in healthy, slimming fats!

Be sure to check out the BEST grain-free bread ever created–Real-Deal Keto Bread.

References:

Post Views: 2,381

Related Topics:Autophagy Autophagy Triggers

Up Next

Zinc vs Infections

Don't Miss

10 Commandments for Healthy Conflict

Click to comment

HEALTH

How to Use Holistic Practices to Reduce Stress

Published

1 year ago

June 15, 2025

Natural Healthy News Team

In today’s fast-paced world, stress is more than just an occasional inconvenience; it’s a chronic issue affecting millions of people physically, mentally, and emotionally. As traditional methods of stress management often focus on isolated symptoms, a growing number of individuals are turning to holistic practices to restore balance between the mind and body.

Understanding the Mind-Body Connection

The mind-body connection refers to the link between our thoughts, emotions, behaviors, and physical health. Scientific research continues to support the idea that mental well-being can directly influence the body’s ability to heal, resist disease, and maintain a state of balance. When you’re stressed, your body releases hormones like cortisol, which can suppress the immune system, disrupt sleep, and increase the risk of chronic conditions.

By nurturing this connection, holistic approaches offer a comprehensive way to manage and reduce stress naturally without relying solely on medication or short-term fixes.

Holistic Practices That Help Reduce Stress

Here are some effective mind-body techniques that can be integrated into daily life to help reduce stress:

1. Meditation and Mindfulness

Meditation has long been recognized for its ability to calm the mind and regulate emotions. Even just 10 minutes a day of focused breathing or mindfulness practice can lower cortisol levels, improve concentration, and enhance emotional resilience.

2. Yoga and Gentle Movement

Yoga combines physical postures, breath control, and meditation, making it one of the most powerful tools for relieving stress. Regular practice can improve flexibility, balance, and circulation, while also fostering inner peace.

3. Breathwork (Pranayama)

Simple breathing exercises help stimulate the parasympathetic nervous system which is responsible for “rest and digest” functions. Try techniques like box breathing or alternate nostril breathing to instantly calm the mind.

4. Herbal Remedies and Nutrition

Many herbs, such as ashwagandha, chamomile, and lavender, have calming effects on the nervous system. In addition, maintaining a nutrient-rich diet supports brain health and hormone balance. For those looking to support both stress management and weight loss, try adding this 3-Ingredient Fat Burning Soup to your meal plan. It’s keto-friendly and can help you burn 400 calories on autopilot!

5. Journaling and Expressive Writing

Expressing emotions through writing can help process unresolved feelings and reduce mental overload. Keeping a gratitude journal, for instance, has been shown to promote optimism and emotional clarity.

6. Nature Therapy and Grounding

Spending time outdoors and reconnecting with nature reduces stress hormone levels and enhances mental well-being. Walking barefoot on grass (grounding) can also balance your body’s natural electrical charge, helping you feel more centered.

Making Holistic Stress Management a Lifestyle

Integrating these practices doesn’t have to be complicated. Start with small, manageable habits like a five-minute breathing session in the morning or a short yoga routine before bed and gradually build a stress-resilient lifestyle. When practiced consistently, these tools can lead to improved mood, better sleep, and a stronger immune system.

For more on how managing stress plays a role in your overall health, read our article on The Importance of Stress Management in a Healthy Lifestyle.

Final Thoughts

The mind-body connection is a powerful pathway to healing and wellness. By embracing holistic practices, you can transform stress from a silent saboteur into a signal to slow down, reconnect, and thrive. Whether you’re a busy professional, a caregiver, or someone going through life’s transitions, these tools can empower you to take control of your health naturally.

Post Views: 651

FITNESS

7 Ways to Create a Holistic Morning Routine

Published

1 year ago

June 6, 2025

Natural Healthy News Team

Your morning sets the tone for the entire day. A rushed, chaotic start can leave you feeling scattered and stressed, while a mindful, intentional routine can help you feel grounded, energized, and ready to take on whatever comes your way. A holistic morning routine isn’t just about productivity, but it’s about nourishing your body, mind, and soul from the moment you wake up.

Here’s how to create a morning routine that aligns with your health goals, mental clarity, and overall well-being.

1. Wake Up with Purpose

Start by giving yourself enough time in the morning. Waking up just 10–30 minutes earlier can help you transition into the day without pressure. Use this time to set an intention. Ask yourself: What kind of energy do I want to bring into today?

This simple mindset shift can help you stay centered, no matter what challenges arise.

2. Hydrate First Thing

After 7–8 hours of sleep, your body needs hydration. Drinking a glass of water (preferably with lemon) jumpstarts your metabolism, aids digestion, and flushes out toxins. Add a pinch of Himalayan salt for added minerals.

3. Gentle Movement to Wake the Body

Stretching, yoga, or a short walk can help awaken your muscles and improve circulation. Movement doesn’t have to be intense to be effective. The goal is to reconnect with your body, increase energy, and boost your mood.

For more ideas on morning activities that support weight loss, check out these 10 Morning Rituals That Help Shed Pounds.

4. Nourish with a Light, Balanced Breakfast

Skip the sugar-laden cereals and opt for whole, nutrient-dense foods. A balanced breakfast with protein, fiber, and healthy fats will stabilize your blood sugar and fuel your morning.

Looking for a fast and effective fat-burning option? Try this 3-Ingredient Fat Burning Soup. It’s keto-friendly, satisfying, and designed to help you burn 400 calories on autopilot!

5. Practice Mindfulness

Spend 5–10 minutes meditating, journaling, or simply breathing deeply. This helps regulate stress hormones and primes your brain for focus and calm. Even just one mindful breath before starting your tasks can shift your entire outlook.

6. Limit Screen Time

Resist the urge to check your phone or social media first thing. Instead, spend your first moments being present — with yourself, your family, or nature. This preserves mental clarity and reduces anxiety triggered by digital overload.

7. Plan Your Day Intentionally

Before jumping into work, take a few minutes to review your top priorities. A written to-do list or planner can help you stay organized and avoid feeling overwhelmed.

Final Thoughts

Creating a holistic morning routine isn’t about perfection but it’s about consistency and self-care. When you start your day with intention, you build a strong foundation for your health, focus, and happiness. Small, mindful choices in the morning lead to big wins over time.

Start tomorrow with a purpose. Your future self will thank you.

Post Views: 687

HEALTH

The Art of Slow Living:Embracing a Holistic Lifestyle

Published

1 year ago

May 31, 2025

Natural Healthy News Team

In today’s busy world, slowing down can sometimes be viewed as unproductive to some, but to others, embracing the art of slow living leads to deeper fulfillment, improved mental clarity, and better overall health. Rooted in mindfulness and intentionality, slow living encourages a holistic lifestyle that nurtures your body, mind, and spirit.

What is Slow Living?

Slow living is a lifestyle philosophy that emphasizes quality over quantity, mindfulness over haste, and connection over consumption. It invites you to live intentionally, appreciating the simple moments and making conscious choices that align with your values. Whether it’s preparing home-cooked meals, spending time in nature, or practicing gratitude, slow living shifts your focus from doing more to the point of burnout to doing less but living better.

The Pillars of a Holistic Lifestyle

A holistic lifestyle integrates various aspects of well-being, including physical health, emotional balance, spiritual awareness, and a sustainable relationship with nature. Here are some key elements:

1. Nourishing Your Body Naturally

Eating whole, unprocessed foods and staying hydrated are cornerstones of holistic health. Herbal teas, for instance, are a gentle yet effective way to support your immune system and create mindful rituals in your day. Curious about the benefits? Read more here: The Herbal Tea Hustle: Can Steaming Mugs Boost Your Immune System?

2. Creating Space for Mindfulness

Meditation, journaling, and deep breathing can reduce stress and bring clarity to your thoughts. Slow living encourages you to be present, tuning in to your body’s signals and your emotional needs.

3. Reconnecting With Nature

Spending time outdoors helps reset your circadian rhythm and uplifts your mood. Whether it’s gardening, hiking, or simply sipping tea on the porch, these moments foster a sense of peace and connection to the earth.

4. Simplifying Your Surroundings

Decluttering your home and living with intention helps reduce mental overload. Adopting minimalism and using natural, sustainable materials can transform your space into a calming sanctuary.

Why Choose Slow Living?

Reduces stress and anxiety
Improves focus and productivity
Fosters deeper relationships
Promotes sustainability and environmental consciousness
Encourages self-reflection and personal growth

Final Thoughts

Slow living isn’t about doing everything slowly. It is about doing things with purpose. By embracing a holistic lifestyle, you’re not just surviving the chaos of modern life, you’re thriving in a rhythm that nourishes your soul. Start small. Sip your tea. Read that book. Take a walk. Breathe. And let the art of slow living guide you back home to yourself.

Post Views: 599