Increase autophagy! 

It is often heard that the easiest way to activate autophagy is fasting. But how long does one need to fast to actually activate the mechanisms of autophagy? Unfortunately much longer than what some say and some think. Avoiding a meal is definitely not enough. Also, it is not enough to increase the time from the last meal of the day to the next. The problem is that many base their conclusions on mouse studies. Mice, however, do not have the resistance humans have to fasting. It has been estimated that the percentage of weight they lose mice in two days of fasting corresponds to one month of fasting for humans. So we can't easily draw conclusions from mouse studies.
The best estimates for humans suggest that for autophagy to be effectively activated one must fast for at least 24, and ideally 48 hours. This duration of fasting should not be attempted by anyone without a doctor's supervision. So, it is not the best idea to systematically activate autophagy which is necessary for longevity.
Activating autophagy nutritionally can be achieved by long-term restriction of energy intake, what we call dieting, i.e. eating less than we need. It can also be achieved by long-term avoidance of autophagy-suppressing foods. Foods that suppress autophagy are foods that contain saturated fat, because saturated fat suppresses AMPK, a very important enzyme whose activation activates autophagy. Foods that are rich in saturated fat are foods of animal origin, namely meat and dairy products. Conversely, another enzyme that suppresses autophagy is mTOR. The mTor is an enzyme that searches for amino acids, i.e. the building blocks of proteins, inside the cell. When mTOR finds amino acids inside the cell it suppresses autophagy. Studies show that limiting animal protein is a very effective way to activate mTor, resulting in an increase in autophagy. Limiting animal protein and limiting saturated fat are two of the most important and practical ways to activate autophagy.
But for me, the easiest and safest way to activate autophagy in my body is exercise. In mice, just 30 minutes of exercise activated autophagy by 40%, while the maximum occurred after 80 minutes. Unfortunately in humans it takes more time to exercise to activate autophagy. For example, 20 minutes of leisurely cycling at 90-100 heart rates does not trigger autophagy. However, 60 minutes at the same rate led to activation of autophagy. A summary of studies published to date now shows that 60 or more minutes of moderate or vigorous exercise is sufficient to trigger autophagy. Continuous, so-called aerobic exercise seems to be the secret to autophagy, because both weight training and high-intensity short-duration exercise do not seem to activate autophagy. The scientific data so far shows that we should focus on aerobic exercise to activate autophagy.
Exercise is also very useful for getting rid of fat. But do you know which exercise is best? Walking, cycling or swimming? In the video currently showing to my right you will see which of these three exercises is most effective for losing fat. I remind you that by pressing the like button and sharing the video you help me a lot. Thank you.