Autophagy Timer
Track your progress toward autophagy — the cellular recycling process that kicks in during extended fasts. See estimated timelines based on research averages.
Heavier meals delay autophagy; lighter meals or depletion accelerate it.
Exercise can accelerate autophagy onset by ~1 hour.
Autophagy begins in
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Start your fast to begin tracking
16h
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Cells begin recycling damaged proteins and organelles. Damaged components are tagged for breakdown.
24h
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Full cellular cleanup is under way. Immune cells regenerate and inflammation markers drop.
48h
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Maximum autophagy. Stem cell regeneration, significant immune renewal, and deep cellular repair.
What is autophagy, really?
Autophagy (from the Greek "auto" meaning self and "phagein" meaning to eat) is your body's built-in recycling system. When you fast for an extended period, your cells begin breaking down old, damaged, or dysfunctional components — misfolded proteins, worn-out organelles, and cellular debris — and repurpose the raw materials into new, functional parts. Think of it as a deep clean at the cellular level.
This process was largely unknown to the public until Yoshinori Ohsumi won the 2016 Nobel Prize in Physiology or Medicine for his work on the mechanisms of autophagy. Since then, research has linked autophagy to a range of potential health benefits: improved immune function, reduced inflammation, protection against neurodegenerative diseases, and even longevity. Fasting is one of the most potent natural triggers for this process.
The timeline varies from person to person. Factors like your metabolic health, body composition, activity level, and what you ate before the fast all influence when autophagy begins. The thresholds shown here are based on research averages and should be treated as educated estimates, not precise measurements.
Important disclaimer
Autophagy cannot be measured without specialised laboratory testing. These timelines are based on research averages and are not a diagnosis or medical measurement. Individual results vary significantly based on metabolic health, body composition, and other factors. Consult a healthcare professional before undertaking extended fasts.