8 Ways To Stimulate Autophagy & Maybe Even Boost Your Life Span

It seems like everyone's talking about autophagy lately in regards to boosting brain health and possibly even longevity—and as an integrative neurologist, I can tell you that it's a process worthy of the hype it's generating. But what exactly is autophagy? And is it possible to stimulate or amplify it? Here, I delve into how you can harness the power of this fascinating cellular process.

Regardless, we do know the regulation of autophagy can be affected by our lifestyle, our environment, our nutrient status, and external and internal stressors—meaning, you have some control over it.

As mentioned above, autophagy can be affected by a number of factors that we control. When I discuss these measures with patients, it seems a bit overwhelming at first. But when we appreciate how far we've veered from our natural state of being, we recognize this is what it may take to truly optimize our bodies and brains.

Restriction of calories with intermittent fasting upregulates autophagy. Studies demonstrate caloric restriction is associated with an upregulation of autophagy in the liver, fat, brain, and muscle as well as being associated with longer, healthier life spans. This is thought to be due to increased availability of substrates and precursors for other essential biochemical reactions.

Plant-based foods contain a vast amount of antioxidants to reduce oxidative stress. Some key foods I recommend including in an overall plant-heavy diet are berries such as barberries, a source of the antioxidant berberine; broccoli seed sprouts, a source of sulforaphane; and green tea, a source of polyphenols. For a potent antioxidant fix, I also recommend juicing turmeric and ginger roots and drinking them daily. You should also avoid or scale way back on ultra-processed vegetable and seed oils (sunflower oil, palm oil, peanut oil, safflower oil, and soybean oil), saturated fat, sugar, and processed foods. These items are pro-inflammatory and can burden the mitochondria, impairing their function and role in autophagy.

Regular aerobic exercise improves delivery of oxygen and nutrients to your cells by increasing blood flow to your vital organs. It also improves the transport of packaged and degraded inflammatory metabolites and waste by-products. Improving oxygenation has positive effects on autophagy1 and can also be accomplished by hyperbaric oxygen therapy (HBOT). HBOT helps wounds heal2 in part due to its regulation of autophagy. HBOT has also been shown to improve neurogenesis3 and decrease inflammation. An additional method of improving oxygenation and perfusion is compression technology equipment.

The glymphatic system and autophagy are highly active during sleep. They work synergistically to improve the health and functioning of your brain. We should all work hard to respect the circadian nature of our brains and our bodies as this will help improve quality of sleep. It can be simple but requires motivation and dedication. Go to bed at the same time each night and wake at the same time each morning. Get outside in the morning for a dose of natural light. Eat at regular mealtimes and exercise at similar times each day. The use of melatonin 30 minutes prior to bedtime can also be helpful, and recent research supports this hormone's neuroprotective role.

Epigenetic changes can have a significant impact on autophagy. And, while we don't have much control over this, we should all strive to reduce exposure to electromagnetic radiation, chemicals, pollutants, and toxins, all of which can negatively affect our genomes.

So, how do you amplify it? Cold temperatures have been shown to upregulate AMPK, the basis behind cryotherapy, but could also be accomplished by cold showers, cold baths, cold swims, and the use of cold packs. There are also some natural medicines, such as cordyceps, that can regulate AMPK. Intermittent fasting and a diet low in saturated fats can be helpful as well.

Exposure to nature has been repeatedly demonstrated to decrease inflammatory mediators such as prostaglandins and interleukins as well as upregulate inducers of autophagy.

It sounds strange, but cells can actually hold on to trauma. There is a physiological basis to this, as when we hold on to pain, bitterness, regret, guilt, and resentment, our bodies and our cells are under chronic stress, which creates pathophysiologic changes that can interfere with autophagy. Consider seeing a therapist to get the help you need and deserve.