What is autophagy? Why is fasting related?

One of the side benefits of fasting is that it's possible to initiate autophagy with a long enough fast.  But what does that mean?  After researching for a while, the simple way I view the idea is that the body has a natural means of dealing with damaged cells that goes into action when fasting.  How long a fast depends on a variety of factors, but for many people 24-48 hours is sufficient.  In some situations, 12 hours may be enough.

The benefits of autophagy include decreased risk of some cancers as well as improved brain function.  There is ongoing research in animals and humans related to Alzheimer's.

Below are descriptions of autophagy by a sample of people who believe in the value of fasting and/or a ketogenic diet.  The viewpoints and styles vary.  As with any medical topic, getting more than one opinion is valuable as you decide what may work best for your unique situation.

Autophagy & Intermittent Fasting: Activate Garbage Recycling and Cell Remodeling, 4 min, 2017

https://youtu.be/10jNZleNH9w

Dr. Eric Berg, chiropractor with an interest in nutrition

Autophagy and Fasting: The Mystery Explained, 13 min, 2018

https://youtu.be/rDzIbkyr5QQ

Dr. Annette Bozworth, internal medicine, promotes a keto diet

Top Fasting Benefits: Autophagy Explained - Thomas DeLauer, 8 min, 2018

https://youtu.be/FGoLcJxApCA

Thomas DeLauer, fitness and health guru

Intermittent Fasting and the Aging Woman | Autophagy, Cancer, Anti Aging and Fasting, 21 min, 2017
https://youtu.be/aQXjKgKEe2A
Dy Ann Parham, 50-something woman interested in helping older women be fit

Intermittent Fasting BBC Documentary 2012 by Dr. Michael Moseley

Dr. Michael Moseley discovered the potential benefits of fasting back 2012 when he was a BBC science journalist and executive producer.  Dr. Moseley studied to be a psychiatrist at the Royal Free Hospital Medical School in London, but his first job was as a banker.  He changed direction professionally again in 1985 and joined a BBC trainee program as an assistant producer.  He is married to a physician and is a father of four.

In 2012, Moseley was asked to research fasting for a BBC documentary, including trying the idea himself.  He was in his fifties.  Researchers he met with included Prof. Luigi Fontana of Washington University School of Medicine, Dr. Krista Varady of the Univ. of Illinois, and Prof. Mark Matteson.    He was not particularly looking forward to the idea of fasting for 3 days and 4 nights.  However, the changes were significant enough (at 33 minute mark in the BBC documentary) that after going home he experimented with the fasting for five weeks based on the 5-2 approach.  The results were similar to the 4-day fast (52 min mark).  His first book about the "Fast Diet" came out in 2013 and became a NY Times best seller; it was updated in 2015.

The BBC documentary is an hour and well worth watching.  For a shorter introduction, check out report below by an Australian journalist who traveled to meet Moseley in 2014.

5 2 Diet, 16 min - 2014

https://youtu.be/VWtaLLjJzn4

Eat, Fast & Live Longer BBC Documentary, 1 hr, created 2012, posted 2015

https://youtu.be/Ihhj_VSKiTs

Delay Don't Deny about IF by Gin Stephens

I've been experimenting with intermittent fasting (IF) for about a year.  Based on how things went during the summer and fall when I was being more organized about when I was or wasn't eating, I plan to continue IF in assorted ways.  The most consistent change is that I don't eat breakfast when I'm home.  When traveling, if breakfast is available then it's still my favorite meal of the day.

The second book I read about was Delay, Don't Deny by Gin Stephens.  Her style is quite different from Dr. Fung, who she references often.  Stephens holds a Doctorate in Education for Gifted and Talented Education and a Master of Arts in Natural Sciences.  She's a teacher who recently retired after almost 30 years teaching in Georgia.  What I like about this small book is that the ideas are presented simply, but there are plenty of references including URLs for online sources.  There are stories from several people in an appendix that are from her Facebook support group.

After experimenting with different IF approaches, Stephens settled on One Meal A Day (OMAD) as the best fit for her.

Her second book was Feast Without Fear, which also includes links to supporting info.  Another place to find the links is on this book's website.  The links for Chapter 2 are about medical journal articles about autophagy.

http://www.feastwithoutfear.com/book-links.html

NBC 26 Women Today - Gin Stevens Story, May 2018

https://youtu.be/wq1YVm3v5ks

Gin Stephens Interview/Delay Don't Deny and Feast Without Fear - Oct 2017

https://youtu.be/W0bET6TSNxw

Intermittent Fasting Interview with Gin Stephens and Dvorah Lansky

https://youtu.be/Aqjjz4K52CI

(audio interview)

https://youtu.be/Aqjjz4K52CI