Cells on reset - How autophagic fasting
strengthens body and mind

The idea sounds counterintuitive - that not eating, but consciously not eating can make our cells healthier. And yet this very principle - known scientifically as "autophagy" - is one of the most fascinating discoveries in modern biology. The Japanese cell researcher Yoshinori Ohsumi was awarded the Nobel Prize for this in 2016. Since then, knowledge of this endogenous recycling process has spread - including among active athletes who have realised that Regeneration doesn't just start after training, but deep within our cells.

Autophagy means "self-consumption". What sounds martial is actually a vital cleansing process. Our cells dispose of damaged or no longer required components - a kind of biological rubbish collection. This process is triggered in particular when the body is deprived of food for a certain period of time. Fasting is therefore not just a spiritual or aesthetic act, but a molecular reset button.

Especially in times when we constantly supply our bodies with food and stimuli - breakfast, snacks, lunch, coffee, dinner, after-work drinks - the body forgets to switch into recovery mode. Intermittent fasting, in which eating times are consciously limited, can counteract this.

Many physically active people fear a drop in performance when fasting. But studies show: 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 advantage for anyone who trains intensively or takes regeneration seriously.

The key is to adapt the load to the fasting periods: Intensive strength or HIIT units should fall within the eating windows if possible. Relaxed endurance training - such as morning jogging or yoga while fasting - can actually improve the fat metabolism rate.

The most common form of intermittent fasting is the 16:8 method: 16 hours without calorie intake, 8 hours with two balanced meals. Other variants are the 5:2 model (two fasting days per week) or the so-called alternate-day fasting method. The decisive factor is not dogmatic abstinence, but regularity and adaptation to your own everyday life.

Intermittent fasting can be intuitively integrated, especially in the lightness of summer, when the body longs for less anyway. A light hike in the morning, a late first meal after the lake, a mindful dinner: Less structure, more awareness.

Fasting not only influences physical markers such as insulin levels, blood pressure and inflammation levels. Many people also report mental clarity, inner peace and increased concentration - an effect that is receiving increasing attention in neuroscience. Studies show: Autophagy also plays a role in the brain, for example in protecting against neurodegenerative diseases.

Fasting also creates space - in the daily rhythm, but also in the mind. Those who consciously abstain often gain self-efficacy and mindfulness. In a world full of constant input, fasting can become an act of inner sovereignty.