The five practices that trigger autophagy.
Autophagy is your cells' self-cleaning cycle and one of the strongest signals associated with healthy ageing. Five practices reliably trigger it. This is a practitioner's notebook on each, plus a free iPhone app that scores them.
The five autophagy practices.
Exercise
Hard sessions plus recovery. Why CrossFit and zone 2 do the same cellular work by different routes.
Reset breathing
Ten minutes of intermittent hypoxia. The cheapest of the five practices and the youngest evidence base.
Fasting
The most studied trigger. Eat in an 8-hour window most days, push to 24 hours once a week.
Cold water
Minutes per degree. Four sessions a week. The protocol that adapts your cells in seven days.
Sauna
40% lower all-cause mortality at four sessions a week. The Finnish dose-response curve.
New to this? Read the foundational guide: what is autophagy?
The Autophagy app.
A free iPhone app that logs the five practices and scores each day out of 100. Default daily target is 42 points. One ring, one number, no tracking.