The benefits of autophagy are primarily driven by calorie restriction rather than fasting alone.
Autophagy is the body’s natural process of self-regulation: damaged cells are removed, and their components are recycled to repair other cells. Think of it as the body’s way of hitting the reset button, clearing out toxins, and restoring optimal function.
Fasting is often cited as a powerful way to trigger autophagy. (1) However, debates persist over whether it’s the most effective method and how it activates this process. The conversation about whether the average person should be concerned about autophagy is ongoing.
The 2021 study Dr. Layne Norton explored compares the effects of alternate-day fasting, traditional calorie restriction, and unrestricted eating. Key metrics analyzed included fat loss, lean muscle mass, and autophagy. Although the study lasted only three weeks, Dr. Norton asserts that this timeframe was sufficient to observe meaningful differences in the measured outcomes.
This study sought to investigate whether fasting uniquely influenced any of these markers. Below is what the researchers found:
Fasting alone offers no unique benefits unless paired with calorie restriction. Notably, researchers observed a significant drop in energy expenditure within the alternate-day fasting group under calorie-restricted conditions compared to the standard calorie-restricted group. This decline was attributed to reduced spontaneous physical activity.
This study found no differences in autophagy markers between participants following a calorie-restricted diet and those practicing alternate-day fasting.
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