Explore Non-Fasting Autophagy: How To Induce Autophagy Without Fasting – B. Health Shop

How To Induce Autophagy Without Fasting

"How To Induce Autophagy Without Fasting" is a key concept for many, as most of us know that fasting triggers our body's ability to clean and renew its own cells, known as autophagy. However, the challenge is that fasting isn't so easy for everyone.

  • Some of us have busy social and professional commitments that make it difficult to avoid eating.
  • Others, like me, have hypothyroidism which means that our bodies think we are going into a sustained period of starvation when we begin to fast, and in their wisdom try to protect our ability to survive by down regulating our metabolism and making it difficult for bioavailable T3, one of our key thryoid hormones, from attaching to the receptors in our cells.

Understanding the Hormonal Impact of Fasting and the Need for Non-Fasting Autophagy Activation

At the same time, our bodies adrenal glands will increase cortisol production as a way to better regulate blood sugar, but this can lead to chronic inflammation and decreased production of melatonin. If that weren't bad enough, all that extra cortisol has to be made from another key hormone, progesterone, which helps us sleep, but also helps balance out our estrogen levels. 

I think you can see why some of us would be highly motivated to find ways to trigger autophagy without having to fast!

What Is Autophagy?

Autophagy is a natural process in which our cells degrade and recycle components, removing damaged cells and generating new ones. This process is crucial for cellular health and longevity.

How To Induce Autophagy Without Fasting

The Best Lifestyle Habits and Therapies That Induce Autophagy in the Brain
  1. Intense Exercise: Incorporating resistance training and high-intensity workouts can stimulate autophagy.
  2. Prioritize Good Sleep: Quality sleep is essential for promoting autophagy, particularly in the brain.
  3. Heat and Cold Therapy: Regular exposure to heat (like saunas) and cold (like cold showers) can induce autophagy.

Autophagy Supplements & Foods

Have you heard of spermidine? Spermidine is a natural polyamine we produce in our gut biomes that, just like our body's autophagy process, reduces as we age. Thankfully, we can get it from spermidine-rich foods like Japanese fermented natto, tempeh, mature cheddar cheese, and spermidine supplements. 

Spermidine has been proven to induce autophagy and acts as a calorie restriction mimetic, providing all the benefits of fasting without the pain. It also inhibits 9 of the 12 hallmarks of aging (the pathways through which your body ages and what is responsible for the signs and symptoms of aging). 

Our premium, food-derived spermidine supplement, Primeadine, is made from food-derived concentrated wheat germ and offers a highly bioavailable way to up your spermidine intake. It's rigorously tested for purity and potency in Japan and the USA and some of the benefits of triggering autophagy and inhibiting the hallmarks of aging that you can expect include: 

  • Improved hair growth, quality and thickness (including lashes and eyebrows)
  • Healthier nails and skin
  • Better, deeper sleep
  • Improved cognition and reduced brain fog
  • Feeling more vibrant and vital

And of course, all of the benefits you can't see and feel but are happening as a result of kickstarting your cellular renewal process.

Learn more about our autophagy-inducing supplement, Primeadine.

Autophagy & The Keto Diet: Enhancing Cellular Health

The ketogenic diet is a powerful catalyst for autophagy, the body's natural process of cellular renewal and repair. Embracing a diet high in healthy fats and low in carbohydrates is not just a trend but a scientifically backed method to trigger autophagy. This approach aligns with our body's innate mechanisms, where ketones play a vital role in energy provision, especially for brain function. Interestingly, our natural state from birth aligns with this ketotic state, indicating its fundamental role in our physiology. Here's how the ketogenic diet and specific fats contribute to this beneficial process:

  • Diet Composition: 75% of caloric intake from healthy fats and only 5-10% from carbs.
  • Healthy Fats: Includes Extra Virgin Olive Oil (EVOO), grass-fed ghee, grass-fed butter, and Medium Chain Triglycerides (MCT's), particularly caprylic acid or C8.
  • Ketones for Brain Energy: These fats provide ketones, fulfilling over 70% of the brain's energy needs.
  • Natural Ketosis: We are inherently in a state of ketosis from birth, which continues during breastfeeding.
  • Ketosis in Alzheimer's: Research shows that ketone receptors in Alzheimer’s patients’ brains remain functional, unlike glycogen receptors.
  • Benefits of Olive Oil and Fish Oils: These oils are top choices for healthy fats, beneficial for overall health.
  • Grass-fed Ghee: An excellent source of fat without lactose or casein proteins (A1 and A2), suitable for those with sensitivities.
  • APOE4 Gene Consideration: Individuals with these genes should avoid saturated fats to reduce neurodegenerative risk, favoring olive oil and fish oil instead.
  • KetoDiet Blog: A resource for recipes and information on ketogenic living (no affiliation, just friends).

Exercise-induced Autophagy

Intense physical activity is another effective trigger for autophagy without fasting. Incorporating resistance and high-intensity interval training into your regimen can stimulate this process. Innovations from Japan, like the Ka'atsu device  or visiting their Ka'atsu YouTube channel (no affiliation) and the X3 Bar, have made exercise-induced autophagy more accessible and efficient. These methods offer a practical and time-efficient way to enhance autophagy, contributing to overall wellness.

Autophagy & Sleep

Quality sleep is critical for inducing autophagy. Disrupted sleep patterns can hinder this process, emphasizing the need for adequate rest. Ensuring a sleep-friendly environment and habits is crucial for maintaining the body's ability to self-renew and repair at a cellular level. This underscores the interconnected nature of lifestyle choices in promoting autophagy and overall health.

How Many Hours Into Fasting Before Autophagy Starts?

Autophagy typically begins several hours into fasting, often starting around 16-18 hours into the fast, according to some research. If you're wondering "How to Induce Autophagy Without Fasting" there are alternative methods such as engaging in regular exercise, following a ketogenic diet, or practicing calorie restriction, all of which can stimulate autophagy without the need for fasting.

How Long Do You Need to Stay in Autophagy?

Staying in autophagy for extended periods can be beneficial, but the optimal duration varies based on individual health goals and conditions.

What is the relationship between autophagy and disease?

Autophagy plays a crucial role in preventing diseases, including neurodegenerative disorders and cancer, by eliminating damaged cells.

How Does Autophagy Affect Your Brain and Mental Health?

Autophagy is vital for brain health, helping to reduce brain fog and improve cognition by removing cellular debris and improving neuronal function.

Getting Rid of Senescent Cells

Senescent cells, which are aging cells that no longer function properly, can be eliminated through autophagy, improving overall cellular health.

Improving Mitochondrial Health

Autophagy contributes to mitochondrial health by removing damaged mitochondria, essential for energy production and cellular vitality.

Eliminating Viral Infected Cells

Autophagy helps in eliminating cells infected by viruses, thereby playing a role in immune defense.

Reduces Cellular Apoptosis

By removing damaged cells, autophagy reduces unnecessary cellular apoptosis (cell death), maintaining a healthy cell population.

Autophagy Creates a Stronger and More Stress Resilient Body and Mind

Autophagy enhances the body's resilience to stress and contributes to mental well-being by maintaining optimal cellular function.

Caloric Restriction & Protein Restriction

Caloric and protein restriction, even without full fasting, can trigger autophagy, providing an alternative to traditional fasting methods.

What is the process of autophagy?

Autophagy involves the degradation and recycling of cellular components, a process vital for cellular maintenance and renewal.

What is autophagy in fasting?

In fasting, autophagy is accelerated as the body turns to internal sources of energy, leading to increased cellular cleaning and renewal.

Is autophagy good or bad?

Autophagy is generally beneficial as it plays a critical role in maintaining cellular health and preventing diseases.

How to Lower and Cut Your Risk of Cancer

Engaging in habits that induce autophagy, such as healthy eating, exercise, and proper sleep, can lower the risk of cancer by removing damaged cells.

How Do You Trigger Autophagy?

Autophagy can be triggered through various methods including intense exercise, a ketogenic diet, and specific supplements.


Grasping "How To Induce Autophagy Without Fasting" is pivotal for enhancing your health and longevity. Autophagy, a key biological process, can be effectively stimulated through various methods beyond fasting, offering a range of options to maintain and improve your well-being.


  • Do I Need to Fast for Autophagy? No, there are several ways to induce autophagy without fasting.
  • How Many Hours Into Fasting Before Autophagy Starts? Autophagy typically starts around 16-18 hours into a fast.
  • What Is the Best Way to Induce Autophagy Without Fasting? Intense exercise, a healthy diet, good sleep, and certain supplements like spermidine are effective.

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