Fasting has gained a lot of attention lately, but there’s one aspect of fasting that is especially powerful—autophagy. This cellular clean-up process starts around 17 hours of fasting and brings with it a whole host of benefits that can help you reset after overindulging, improve brain function, boost your immune system, and balance your hormones. For busy entrepreneurs juggling work, family, and personal goals, cycling autophagy fasting once or twice a week can be a game-changer.
I do this effortlessly without even thinking about it on the days that I strength train. I find I perform better from my training when I go in fasted, so I don’t eat. My appointment with my trainer is at 11 a.m., so by the time I finish getting home, stretch and showering, I have fasted for typically more than 17 hours.
Why Autophagy Fasting is a Post-Vacation Lifesaver
I spoke to a lot of people this Summer who have told me recently they are returning from a vacation where they enjoyed all the delicious foods and drinks, only to feel bloated, sluggish, and a bit guilty afterward. While vacations are a time to relax, they can sometimes leave people feeling like they’ve strayed too far from their health goals.
This is where autophagy fasting comes in. Autophagy is the body’s way of cleaning out damaged cells and regenerating new ones, and it kicks in after approximately 17 hours of fasting. By giving your body this much-needed break from constant digestion, you allow it to focus on cellular repair and detoxification. This can help reduce inflammation, flush out toxins, and leave you feeling lighter, more energized, and back on track with your health goals—no guilt necessary.
Pro Tip: To maximize the detox benefits, consider scheduling your 17-hour fast the day after you return from vacation. Hydrate with water and herbal teas throughout the day, and break your fast with a nutrient-dense meal packed with raw veggies and healthy fats.
Improve Brain Function and Cognition with Autophagy
As a busy entrepreneur, your brain is your most important asset. Yet, with constant demands and stress, it can be easy to experience brain fog, poor focus, and reduced mental clarity. By giving your body a break from digestion, autophagy allows your brain to clear out damaged cells, regenerate new ones, and improve overall cognitive function.
Cycling this practice once or twice a week can help sharpen your focus, enhance your memory, and increase your productivity—key factors in both your personal and professional success. Think of it as a reboot for your brain, helping you show up as your best self in all areas of your life.
Pro Tip: Start with a 12-hour fast and gradually extend it to 17 hours. Make sure to fuel your brain with high-raw vegan meals after fasting, focusing on foods rich in omega-3 fatty acids like flaxseeds and walnuts.
Boost Your Immune System Naturally
Getting sick is the last thing you need when running a business and taking care of your family. Frequent colds can throw off your entire schedule, causing you to miss important meetings or deadlines. Fortunately, autophagy fasting can help boost your immune system by detoxifying your body and removing harmful cells that could weaken your defenses.
By incorporating autophagy fasting into your routine, you can increase your resilience to illness and help prevent colds before they start. This natural immunity boost allows you to stay on top of your game without worrying about being sidelined by sickness.
Pro Tip: Time your fasts on less busy days to ease into the practice. After fasting, nourish your body with antioxidant-rich foods like berries and leafy greens to further support your immune system.
Balance Your Hormones and Support Weight Loss
Hormonal imbalances can cause a range of issues, from mood swings to weight gain, making it difficult to stay on track with your health and wellness goals. Autophagy fasting can help regulate your hormones by reducing insulin levels, balancing sex hormones, and improving your metabolism. This hormonal balance can lead to better moods, reduced stress, and easier weight loss—particularly around the belly area, which can be resistant to diet and exercise alone.
By cycling autophagy fasting one to two times a week, you give your body the opportunity to reset and find its natural balance, helping you achieve your health goals more effectively.
Pro Tip: Plan your fasting days around your menstrual cycle to maximize the hormonal balance benefits. Include healthy fats, like avocado and flaxseeds, in your post-fast meals to support hormone production and balance.
In my Conquer Your Cravings program, you get so much more than just guidance on overcoming cravings. There’s an entire bonus section dedicated to hormone balancing, where we dive into what to eat during each of the four phases of the menstrual cycle. You’ll get recipes to download and detailed instructions on what activities, diet adjustments, and self-care routines are best for each phase. This approach helps you align with the natural rhythm of your body, promoting hormone balance. Plus, you’ll receive guidance on mapping it all out on your calendar, so you can work with your cycle, reducing monthly pain and discomfort. You can learn if this program is right for you on a call here.
Prevent Burnout and Stay Energized
Burnout is a real risk for women entrepreneurs trying to juggle it all. Constant stress and lack of self-care can leave you feeling drained and mentally exhausted. Incorporating autophagy fasting into your routine can help prevent burnout by promoting cellular renewal and giving your body the chance to rest and repair.
When you cycle fasting once or twice a week, you’ll experience increased energy, a refreshed mind, and a sense of balance that allows you to keep up with your busy life without feeling overwhelmed.
Pro Tip: Choose a fasting day that aligns with your least stressful day of the week to make the transition easier. Incorporate gentle exercise, like yoga or walking, during your fast to keep your energy levels steady, and prioritize sleep and relaxation to maximize the restorative benefits.
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