First, let’s understand autophagy. The term means, self-eating, where your cells clean up and repair themselves. It’s a crucial process for cellular health, and fasting is one of the best ways to stimulate it. When you fast, you activate this repair system without spending money or time.
Over our lifetimes, our cells accumulate damage from various stressors and glycation, where glucose sticks to cells. Stimulating autophagy helps reduce this damage. Fasting is the top way to boost autophagy, and keeping protein intake below 20 grams per meal is another. Too much protein can inhibit autophagy, so dietary restriction is essential.
On the flip side of autophagy is MTOR, which is activated by eating, especially protein, and is essential for muscle growth. Balancing between autophagy and mtor through diet and fasting helps maintain cellular health and growth. Now, here’s the exciting part, coffee. Drinking coffee in the morning can stimulate autophagy, helping detox cells and boost metabolic health.
Studies show that regular coffee consumption is linked to lower risks of metabolic diseases and can even reduce mortality rates. Both caffeinated and decaffeinated coffee have these benefits, particularly in the liver, heart, and muscles. But, not all coffee is created equal. Choose organic, mold-free coffee.
Avoid adding sugar, and if you must add cream, use a tiny amount of organic full-fat cream to stay within the autophagy-friendly protein limit. MCT oil is another good addition as it can help switch you into fat-burning mode faster. Timing is also crucial. Drink coffee a couple of hours after waking to avoid multiple cortisol spikes, which can increase belly fat.
Drinking coffee after this period aligns with your body’s natural cortisol rhythm, enhancing its benefits. Combining these habits, fasting, drinking clean coffee, and possibly adding MCT oil, can significantly boost autophagy. Also, high-intensity interval training, HIT, should be considered to further stimulate the cellular repair process.
In addition, starting your day with lemon water can be highly beneficial. Lemon water not only hydrates you but also perks up your brain, making water intake more enjoyable and creating a positive momentum for your health habits. It’s great for your skin, increasing collagen production and enhancing detoxification.
Plus, it supports gut health by strengthening good bacteria and aiding in the removal of harmful bacteria. For an extra boost, try incorporating apple cider vinegar into your routine. It improves gut health by feeding good bacteria and killing pathogens, helps regulate blood sugar levels, and can even be used before or after meals to manage glucose spikes.
Understanding how these simple habits, like fasting, drinking coffee and lemon water, and using apple cider vinegar, work with your body’s natural processes can transform your health and support weight loss.
