Explore fasting, a fasting-mimicking diet, or a ketogenic diet, especially if dealing with autoimmune disorders like multiple sclerosis, as pilot studies and animal research suggest these can improve clinical measures and affect immune regulation.
Consider prolonged fasting (e.g., 48 hours for mice, longer for humans to achieve similar IGF-1 reduction) to potentially clear dysfunctional immune cells and stimulate the production of new, healthy immune cells.
To significantly lower IGF-1 levels by 50% in humans, a five-day water-only fast is typically required.
For potentially faster and more pronounced effects on autophagy and IGF-1 reduction, prioritize water-only fasts, as consuming some calories (even in a fasting-mimicking diet) may slow these processes.
Consider a 24-hour water fast, as this is the earliest time point where specific biomarkers for autophagy have been empirically detectable in humans.
Engage in aerobic exercise while in a fasted state, as this can more easily induce autophagy and lead to more robust mitochondrial adaptations compared to exercising in a fed state.
Engage in fasting as a major activator of autophagy, the cellular process that clears out damaged organelles and dysfunctional components, promoting cellular health.
Incorporate regular exercise and consume plant polyphenols found in coffee, tea, blueberry skins, grape skins, or resveratrol, as these are known activators of autophagy.
Increase intake of spermidine, found in high concentrations in natto (fermented soybeans), as it directly inhibits protein acetylation, a key signal for autophagy, and has been shown to extend lifespan in lower organisms.
Consider supplementing with resveratrol, which activates sirtuins to remove acetyl groups from proteins, thereby mimicking fasting’s effect on protein acetylation and promoting autophagy.
Practice intermittent fasting, potentially allowing up to 500 calories on fasting days (as in a pilot study of 7 fasting days over 15 days), to increase beneficial gut bacteria and T-regulatory cells.
If full water fasting is not feasible, consider a fasting-mimicking diet as an alternative option, which can still offer some benefits, though potentially at a slower rate.
Consider practicing long-term caloric restriction (e.g., for six years or longer), as studies have shown increased markers of autophagy in individuals maintaining this lifestyle.
Monitor your blood glucose levels (aiming for a decrease) and ketone levels (aiming for ketosis) as potential indirect indicators that autophagy might be occurring, due to their link with caloric deficit and protein acetylation.
If you have an autoimmune disease, share emerging research on fasting and fasting-mimicking diets with your physician to help them become more familiar with potential benefits.