Engage in a prolonged fast of three to five days (water, coffee/tea without sugar/milk) for robust autophagy induction. This duration has been shown to cause “massive induction of autophagy” in human circulating leukocytes and can lead to cell regeneration.
Implement intermittent fasting regimens, such as eating within an 8-10 hour window daily or fasting completely for one day followed by normal nutrition. In mice, this approach extended lifespan similarly to caloric restriction and helped manage weight.
Incorporate regular exercise, including aerobic, eccentric, and concentric types, into your routine. Exercise is known to induce autophagy in skeletal muscle in humans and mediates anti-obesity and anti-diabetic effects dependent on autophagy in mice.
Drink coffee, whether caffeinated or decaffeinated, as its polyphenols can magnificently induce autophagy. Regular coffee consumption has also been linked to a reduction in cardiovascular and neurodegenerative diseases.
Limit your protein intake to reduce the activation of IGF-1 and mTOR. This reduction is associated with the induction of autophagy, a process important for cellular cleanup.
Increase your intake of spermidine by consuming foods like natto, durian fruit, fermented cheese (from non-pasteurized sources), and certain vegetables. Spermidine is a natural compound that can induce autophagy.
Explore ways to manipulate your gut microbiome, potentially via specific probiotics, to increase its production of polyamines like spermidine. This manipulation may help reduce colon cancer development and aging.
Consider using specific fasting mimetics like hydroxycitrate, spermidine, and resveratrol. These compounds can induce autophagy by modulating key signaling pathways, potentially mimicking the benefits of fasting and caloric restriction.
Use hydroxycitrate or other pharmacological compounds that inhibit ATP citrate lyase. This action depletes acetyl-CoA, leading to deacetylation and autophagy, mimicking caloric restriction.
Consider using spermidine (a natural compound) or C6 (a pharmacological compound) as specific inhibitors of EP300. These compounds cause deacetylation and autophagy, mimicking caloric restriction.
Consume resveratrol, found in red wine, as it activates deacetylases. This activation causes hypoacetylation and autophagy, mimicking caloric restriction.
Adopt a one-meal-a-day pattern, specifically having dinner with cheese and wine, as personally practiced by Dr. Cromer. This combines spermidine (from cheese) and resveratrol (from wine) for a synergistic effect on autophagy.
Practice a five-day prolonged fast twice a year, as personally done by Dr. Cromer. This is a more intense fasting regimen for potential health benefits.
When experiencing a bacterial infection, avoid force-feeding or increasing glucose levels. Not eating during infection is a protective mechanism that helps avoid excessive inflammation and can prevent the infection from becoming lethal.
Stimulate general autophagy through methods like starvation or biochemical mimetics. This is a theoretical strategy to increase autophagic turnover and reduce toxic protein aggregates associated with neurodegenerative diseases.
For cancer treatment, combine chemotherapy with caloric restriction mimetics such as spermidine, hydroxycitrate, and resveratrol. This combination can enhance the anti-cancer immune response, making the therapy more durable and effective.
If you find the scientific concepts challenging, watch the accompanying video on YouTube. The video provides definitions of scientific terms and figures, serving as a good resource for learning more about autophagy.