Autophagy & Nutrition: Compounds That Support Cellular Cleanup

Autophagy (literally "self-eating") is the cellular recycling system that degrades and recycles damaged proteins, organelles, and other cellular debris. It's essential for cellular maintenance, immune function, and protection against neurodegeneration. The 2016 Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for his discoveries of autophagy mechanisms.

Nutritional Modulators of Autophagy

Fasting is the most well-established autophagy trigger (via mTOR inhibition and AMPK activation). But several dietary compounds have also been shown to promote autophagy:

• Resveratrol — Activates SIRT1, which promotes autophagy
• Sulforaphane — Induces autophagy through multiple pathways
• Urolithin A — Specifically induces mitophagy
• Curcumin — Promotes autophagy via AMPK activation and mTOR inhibition
• Spermidine — Found in aged cheese, mushrooms, and wheat germ; one of the best-studied dietary autophagy inducers

Autophagy connects to the hormesis concept: mild stresses (fasting, exercise, phytonutrient exposure) activate cellular quality control systems that ultimately improve cellular resilience.