Autophagy contributes to the formation of corneocytes and sebum, which protect the living cells of the skin against stress factors from the environment.
Autophagy plays an essential role in maintaining multiple skin conditions, such as uniform skin color and skin barrier function, by controlling the integrity of melanosome degradation and epidermal differentiation.
And autophagy comes with loads of potential benefits1 , including enhanced brain health, blood sugar control—and, yep, glowing skin. See, your skin cells also respond to this renewal process: When autophagy is kicked on, dull, damaged cells are replaced by younger ones (and younger, spry cells appear brighter).
Experts agree that the autophagy process initiates in humans after 18-20 hours of fasting, with max benefits occurring once the 48-72 hour mark has been reached.
Similar to how our bodies can eat away at unnecessary skin cells from loose skin through the process of autophagy, the appearance of aging is also slowed (and many say can even be reversed to an extent) when we activate this mechanism of clearing out old cellular parts – therefore revealing more youthful, vibrant skin.
“Think of autophagy as a Roomba inside your cells, cleaning and clearing damaged parts,” says Whittel. “When autophagy functions optimally, it works to clear away the cellular junk that can lead to fat and wrinkles.”
If you remain in a fasted state long enough, you will trigger the body's natural cell recycling process of autophagy. Fasting and autophagy don't directly rid the body of loose skin, but they help trigger processes that can prevent the skin from loosening in the first place.
Studies have shown that autophagy may take two to four days of fasting in humans. It is believed that autophagy does not begin until the glucose and insulin levels drop considerably. Some experts suggest starting with 32 to 48 hours; 72-hour fast autophagy pushes the limits for most humans but can be possible.
And moderate exercise (including a mix of cardio, resistance training and high-intensity interval training) about 30 minutes per day seems to be ideal for autophagy activation — while excessive or prolonged exercise could negate some of its benefits.
Autophagy speeds the process of cell renewal and increases the rate collagen is produced.
Fasting leads to higher levels of purines and pyrimidine in the body which increases the level of antioxidants in the body, improving the overall health and the condition of our skin too.
In hair, the role of autophagy is controversial. It seems autophagy can support or stimulate hair regeneration and growth, but as long as there is appropriate nourishment (i.e., adequate protein intake) and it is not induced by psychological stress.
Relatively long fasting times are required to promote autophagy and ketosis (8, 9). For this reason, 20/4 intermittent fasting is more potent to stimulate these two processes than other forms of intermittent fasting with shorter fasts (such as 16/8 or 14/10 intermittent fasting).
Autophagy plays a critical role in many areas of health, and like many physiological processes in the body, autophagy declines with age. Calorie restriction, fasting, and exercise are all potent inducers of autophagy. Polyphenols, beneficial compounds found in plants, may also play a role in inducing autophagy.
Extended fasting over the course of several days, or intermittent fasting over the course of several hours, both promote autophagy. The type of fasting needed to jumpstart autophagy typically requires 14 to 16 hours without eating, though this is dependent on your body's metabolism.
Intermittent fasting is one of the easiest ways of building muscle, decreasing body fat and increasing your energy. And by triggering the cellular cleansing process of autophagy, intermittent fasting also improves your life span – and makes your skin look smoother and younger.
Collagen production was found to be specifically decreased by acute fasting and the mechanism of this effect was studied.
Active autophagy prevents an excessive inflammatory response by preventing the inflammasome activation, mediating the clearance of DAMPs and damaged mitochondria, and degrading inflammatory mediators.
In hematopoietic stem cells (HSCs), autophagy has been shown to delay aging via activation of downstream sirtuin-3 (SIRT3), a key mitochondrial protein capable of rejuvenating blood and protecting against oxidative stress in mice and human HSC-enriched cells54.
This pattern of eating can help your skin look and feel great. You may experience smoother, younger skin due to the anti-aging effects and increased autophagy benefits.
A plastic surgeon can remove the crepey looking skin, giving your body a more tightened appearance. Crepey skin shouldn't dictate how you see yourself in the mirror when there are so many options to improve its appearance.
There are no exact rules or recommendations (yet?), but researchers agree that extended fasting for autophagy — like going for 36, 48, or even 72 hours without food (like Jack Dorsey's three-day water fast) — is something that healthy people should do at most 2 or 3 times a year, and only after conferring with a doctor ...
So most benefits cannot clearly be attributed to autophagy but go back to a combination of factors, such as ketosis and weight loss. In general, autophagy shows its benefits over time. You won't feel any different while your cells are undergoing autophagy.