Fasting and Autophagy in Your 40s

I started taking fasting seriously last year, and the longest fast I’ve done so far is 25 hours. It’s been quite a journey, and I’ve come to truly appreciate the benefits beyond just weight loss.

For me, fasting isn’t about dropping pounds—it’s about reaching that powerful stage called autophagy. Now that I’m in my 40s, my focus is on nurturing a healthy body, a clear mind, and a strong immune system. I genuinely believe fasting helps me work toward all of those goals.

So, what is autophagy? In simple terms, it means “self-eating”—but don’t let that sound alarming! It’s actually your body’s way of cleaning-house. During fasting, your cells start breaking down old, damaged parts and recycling them to build new, healthier ones. It’s like a deep clean at the cellular level, and some research even suggests that autophagy might play a role in preventing diseases like cancer.

Cancer is something that hits close to home for me—both my mother and aunt battled breast cancer. That’s one of the biggest reasons why I’ve made fasting part of my daily routine. It’s my way of taking control of my health and doing everything I can to stay well.

On most days, especially when I’m not craving or not in the luteal phase of my cycle (which is usually about a week before my period), I stick to intermittent fasting. Typically, I fast for 16 hours and have an 8-hour eating window. It works well for me and feels sustainable.

Just a quick note on the luteal phase—this is the second part of your menstrual cycle, starting around day 15 of a 28-day cycle and lasting until your period begins. During this phase, I listen to my body more and adjust my fasting if needed.

One thing I always aim for is to eat only when I’m truly hungry. I also do water fasts, adding a pinch of Celtic salt or Pink Himalayan sea salt to keep my electrolytes balanced.

Interestingly, I’ve noticed that during my period, I don’t get as hungry, so I take that opportunity to extend my fasts to 20 or even 24 hours. It feels natural and doesn’t feel forced.

There have been studies that fasting can help us in three things:

1. Stronger immune system

2. Prevents cancer

3. Youthful skin

Fasting can really be tailored to your lifestyle—whether it’s shorter fasts like 12 hours, a 16/8 schedule (16 hours fasting, 8 hours eating), or longer fasts like 24 to 72 hours. It’s all about finding what works best for you and your body.

Here's a breakdown of the stages the potential result in your body.

• Fed State (0-3 hours after eating):
  Your body focuses on digesting and absorbing nutrients from the recent meal.

• Early Fasting (3-8 hours):
  The body starts using stored glucose for energy, and insulin levels begin to decline.

• Fasting State (9-16 hours):
  Glycogen stores (stored glucose) are depleted, and the body starts utilizing fat for energy.

• Ketosis (12-14 hours):
  The body begins producing ketones from fat as an alternative energy source, marking the onset of ketosis.

• Autophagy (16 hours on):
  The body initiates autophagy, a process where cells clean out damaged components.

• Extended Fasting (18-48 hours):
  Ketone production increases, insulin levels remain low, and growth hormone levels may rise, potentially aiding in fat burning and muscle preservation.

• Long-Term Fasting (beyond 48 hours):
  The body continues to rely on fat for energy, and ketone levels may further increase.

After fasting I choose to eat just whole or real food. Will tackle more on that in my next blog. See you!

Here a video to know more about fasting: