Autophagy is a cellular process that cleans up your cells resulting in increased longevity, lowered neurodegenerative diseases and less chronic illness generally.
Housekeeping for cells
Autophagy is a natural cellular process meaning "self-eating," where cells degrade and recycle damaged or even unnecessary components such as damaged proteins or even pathogens.
Perhaps the best way of describing it as a natural form of housekeeping where the cell tidies itself up. The cells get rid of the unnecessary clutter. This protects the cell from damage. It is essentially a survival system in times of forced fasting, stress, or hypoxia. Some compounds such as acetyltransferases block autophagy.
It means that your cells are in the best condition they can be.
Not surprisingly, autophagy is linked to low chronic illness rates, low neurodegenerative disease levels and increased longevity.
Natural compounds that promote autophagy
Fasting - Intermittent fasting for several days, rather than time restricted fasting - is linked to cellular clean up systems and autophagy. While some effects start around 24 hours, significant autophagy requires 2 to 4 days of fasting according to the few studies to date. 24 hour fasts can trigger autophagy when combined with exercise.
By and large, the natural compounds that help most mimic fasting by targeting key pathways in the cell such as mTOR, AMPK, PI3K/AKT, and SIRT, thus promoting cellular renewal and resilience.
Here are 10 foods and compounds you should be focusing on: -
i) Mushrooms contain a polyamine called spermidine which inhibits acetyltransferases, thus enhancing cellular cleanup and supporting longevity. Studies show spermadine can extend lifespan and improve cognitive and heart health.
ii) Resveratrol. present in red grapes, pomegranate and cranberries, and red wine, activates SIRT1 and AMPK, key regulators of energy metabolism and autophagy, proving neuroprotective and mitochondrial health benefits.
iii) Curcumin (from Turmeric) enhances autophagy by upregulating Beclin-1 and LC3-II/I, while modulating the AKT/mTOR pathway, and is noted for its ability to cross the blood-brain barrier.
iv) Vitamin D plays a critical role in regulating autophagy; it activates autophagy through both genomic (via the Vitamin D Receptor, VDR) and non-genomic signaling pathways. Vitamin D downregulates mTOR, a key inhibitor of autophagy.
v) Fisetin, found in strawberries, onions, apples, mangoes and cucumbers activates autophagy via p8-dependent pathways and AMPK, supporting cognitive function and cellular renewal.
vi) Berberine, from oregon grape, goldenseal, berberis and other plants used in traditional medicine, induces autophagy through AMPK and SIRT1 activation, with potential benefits for metabolic and neurodegenerative diseases.
vii) Berries, particularly blackberries, raspberries, and strawberries, are rich sources of ellagic acid (EA), a polyphenolic compound known for its anti-inflammatory and antioxidant properties. Walnuts also contain high levels. Research highlights that ellagic acid can activate autophagy and apoptosis to combat cancer cells and protect healthy tissues.
viii) Chlorogenic acid (CGA) derived from ellagic acid is also phenolic compound that acts as a potent modulator of autophagy typically enhancing it to protect against cell injury, oxidative stress, and neurodegeneration via the AMPK/mTOR/TFEB signaling pathway. It reduces amyloid damage in neurons, improves liver function and increases longevity. Less than 20% of people have this compound in their bodies.
ix) Genistein is a natural isoflavone found in soy that has been shown to induce autophagy; Its effects are particularly significant in neurodegenerative diseases. It inhibits mTOR and crosses the blood brain barrier.
x) Omega-3 fatty acids (DHA/EPA) from sea fish, and lutein also show autophagy-modulating effects, particularly in protecting cells from oxidative stress and supporting brain and liver function.
Some natural compounds promote both autophagy and apoptosis.
For example, the number 1 Ayurvedic herb Tulsi, or Holy Basil, is known to do both. Holy basil is recognised for protecting cells from damage (autophagy), particularly in the liver, heart, and brain. Its phytochemicals, such as eugenol and ursolic acid, help prevent cellular damage and support detoxification.
It also helps with the removal of severely damaged or abnormal cells by promoting apoptosis (programmed cell death) and inhibiting tumor growth.
Go to: What is apoptosis?