Resetting the cells – How autophagic fasting
strengthens body and mind

The idea sounds counterintuitive – that it is not eating, but rather consciously not eating, that can make our cells healthier. And yet it is precisely this principle – known scientifically as ‘autophagy’ – that ranks among the most fascinating discoveries in modern biology. The Japanese cell biologist Yoshinori Ohsumi was awarded the Nobel Prize for this in 2016. Since then, knowledge of this endogenous recycling process has spread – including amongst athletes, who have come to realise that recovery does not begin only after training, but deep within our cells.

Autophagy literally means ‘self-consumption’. Whilst this may sound rather drastic, it is in fact a vital cleansing process. During this process, our cells dispose of damaged or no longer required components – a sort of biological rubbish collection, so to speak. This process is triggered in particular when the body is deprived of food for a certain period of time. Fasting is therefore not merely a spiritual or aesthetic act, but a molecular ‘reset’ button.

Particularly in times when we constantly supply our bodies with food and stimuli – breakfast, snacks, lunch, coffee, dinner, after-work drinks – the body forgets how to switch into recovery mode. Intermittent fasting, in which mealtimes are deliberately restricted, can help to counteract this.

Many people who are physically active fear a drop in performance when fasting. However, studies show that if you plan wisely, you can actually benefit. During the fasting phase, fat burning increases, cell regeneration is stimulated and inflammatory processes in the body are reduced – a real benefit for anyone who trains intensively or takes recovery seriously.

The key is to adapt your training load to your fasting periods: Intense strength training or HIIT sessions should, where possible, be scheduled during eating windows. Light endurance training – such as a morning jog or yoga whilst fasting – can, on the other hand, actually improve the fat metabolism rate.

The most common form of intermittent fasting is the 16:8 method: 16 hours without calorie intake, followed by 8 hours during which two balanced meals are consumed. Other variations include the 5:2 model (two fasting days per week) or the so-called alternate-day fasting method. The key is not dogmatic deprivation, but regularity and adapting the routine to your own daily life.

Particularly during the lightness of summer, when the body naturally craves less, intermittent fasting can be integrated intuitively. A gentle morning walk, a late first meal after a day by the lake, a mindful evening meal: less structure, more mindfulness.

Fasting does not only affect physical markers such as insulin levels, blood pressure or inflammation levels. Many people also report mental clarity, inner calm and improved concentration – an effect that is attracting increasing attention in neuroscience. Studies show that autophagy also plays a role in the brain, for example in protecting against neurodegenerative diseases.

Furthermore, fasting creates space – in one’s daily routine, but also in one’s mind. Those who consciously practise abstinence often gain a greater sense of self-efficacy and mindfulness. In a world full of constant stimulation, fasting can become an act of inner sovereignty.