Autophagy, Fasting, and Exercise: Keys to Healthy Aging and Weight Management

Autophagy, or "self-eating," is a cellular process where cells consume their own waste products, aged parts, and toxins. This process, recognized by Yoshinori Ohsumi's 2016 Nobel Prize, can be stimulated by fasting for 14-16 hours daily, potentially through a two-meal-a-day diet. Exercising in a fasted state, particularly in the morning, can boost metabolism and fat loss. A light pre-workout snack like fruit is suggested, followed by a protein-rich breakfast post-exercise to enhance muscle building and fat burning. While Body Mass Index (BMI) is losing reliability, waist circumference (below 90 cm for women, 100 cm for men) and waist-to-hip ratio (below 0.8 for women, 1 for men) are now considered better indicators of healthy weight, as they reflect visceral fat accumulation, which can lead to inflammation and health issues.