Many people believe that intermittent fasting (IF) or prolonged fasting is essential for improving health through autophagy, a process where the body cleans out damaged cells and regenerates new ones. However, autophagy doesn’t require strict fasting protocols. It occurs simply when your body is in a calorie deficit—a state where you’re burning more calories than you consume.

For those unfamiliar, autophagy is a natural process where your cells recycle and remove damaged components to maintain optimal health. While fasting can trigger autophagy, it’s not the only way. A calorie deficit achieved through balanced eating has the same effect.

In fact, a recent scientific review of 30 randomized controlled trials (RCTs) found that intermittent fasting is no more effective at anti-aging than other calorie-restricted diets. The research showed that both intermittent fasting (IF) and calorie restriction (CR) produced similar results in areas such as cardiometabolic health, cancer prevention, and neurocognitive function.

So, whether you choose intermittent fasting or simply focus on maintaining a calorie deficit, you can still enjoy the benefits of autophagy and improved health. It’s all about sustainability, not deprivation!