Here is another thing that I only just became aware of. Thought was pretty cool. So decided to share.
Derived from Greek meaning "self-eating”, Autophagy (pronounced “ah-TAH-fah-gee”), is your body’s cellular recycling system. Where old and damaged cell parts get reused. The process involves autophagoomes engulfing cellular debris and fusing with lyosomes for digestion, releasing amino acids and other building blocks for reuse. Phew.
Note: Biology was not my favourite subject at school, so there is a good chance I was not paying attention when the teacher talked to us about Autophagy.
Autophagy Activation
Primarily triggered by cellular stress signals, such as:
- nutrient deprivation
- fasting
- or intense exercise,
which all inhibit the growth-promoting mTor complex and activate the energy-sensing AMPK kinase.
Fasting and Caloric Restriction
Not eating for 12-16 hours induces autophagy. Low insulin and amino acid levels reduce mTOR activity and allow AMPK to phosphorylate and activate the ULK1 initiation complex.
Exercise
Metabolic stress and hormonal changes caused by intense exercise promote the cellular cleanup process.
Five steps
- initiation
- elongation
- maturation
- fusion
- degradation
Like I said Biology was not my……but the steps do contain more mTor, ULK1, Agt13 (proteins), FIP200, phagophore, double-membrane autophagosome….
Health benefits
- improves insulin sensitivity
- energy levels
- eliminating damaged cells before they become malignant
- supports brain health by protecting against neurodegenerative diseases
- boosting immune function
- reduces inflammation
- aids in weight management
- tissue repair by providing the body with essential building blocks and fuel during periods of nutrient scarcity
- linked to healthy aging and longevity
What foods naturally trigger autophagy
- coffee causes global protein deacetylation, a process similar to fasting
- green tea (yeah Matcha), EGCG (epigallocatechin-3-gallate), stimulates hepatic autophagy and protects against oxidative stress
- tumeric’s active ingredient curcumin regulates the AMPK/mTor pathway
- vegetables like broccoli, cauliflower and kale contain sulforaphane a compound shown to induce autophagy specifically in neuronal cells, offering neuroprotective benefits
- mushrooms
- garlic
- ginger
- onions
DISCLAIMER: I promise no AI was harmed in the researching, editing and publishing of this. But lots of CO2 was produced, doing my bit to make planet earth green.
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