The 7 Powerful Ways to Increase Autophagy

Autophagy has a lot of benefits—but it’s not for everyone! Learn more about autophagy, how to get into autophagy, and who should try to inhibit autophagy.


Research paper deep-dive into natural plant-based inhibitors of autophagy:


More videos on Autophagy:

0:00 Introduction: Autophagy explained
0:13 What is autophagy?
2:50 Autophagy and cancer
5:10 How to boost autophagy
12:40 Autophagy inhibitors
14:09 Get unfiltered health information by signing up for my newsletter

Let’s talk about autophagy. Autophagy is an incredible process. It basically eats up the junk in your body and transforms it into usable things.

This “junk” is unusable damaged proteins, which trigger inflammation. It also helps get rid of pathogens and viral antigens.

Autophagy is like an anti-aging cleaning system of the body. But it doesn’t just clean things up—it provides raw material to build new cells and provide fuel when you need it.

Two major things will stop autophagy: sugar and protein. But, any significant amount of calories will also stop autophagy.

Autophagy may act as a strong protective barrier against disease. But, if you already have cancer, autophagy can aid the growth and progression of cancer.

Autophagy can help you if you’re healthy and can hurt you if you’re not healthy. Unfortunately, many people wait until they get sick before they utilize strategies like autophagy.

The best way to trigger autophagy is to do fasting. You’ll notice more positive benefits from autophagy once you get into about 18 hours of fasting. You’ll notice even more benefits when you get up to 48 to 72 hours of fasting. You can take electrolytes, nutrients, and sea salt, but you shouldn’t consume any calories while fasting.

An additional simple strategy to see more benefits from autophagy is to go on a low-sugar, low-carb diet. Consuming a moderate amount of protein is also crucial—not excess protein or low protein.

Exercise is important to stimulate autophagy. Aerobic exercise (lower intensity and longer duration) will stimulate autophagy more than high-intensity exercise. But, I suggest doing both forms of exercise for different benefits.

Certain phytonutrients and adaptogens can also trigger autophagy to a certain degree.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps you better understand autophagy and how to get into autophagy. I’ll see you in the next video.

Dave McKinnon

  • Mike King says:

    Just completed a 9 day fast today. Lemon water, potassium, Magnesium and pink Himalayan sea salt. It was tough, and day 6 seems to be the worst each time. I do this every year. Always shooting for 10 days if possible

  • CN says:

    🫣 Again, I say.. this is what makes Dr. Berg the greatest teacher. He doesn’t have to act facetious, talk all loud, overexaggerate, or act “extra tough” to deliver health information. We appreciate it, Dr. Berg!

  • Howie Will says:

    Thank you for this detailed information! I just realized while watching this that I need to decrease my feeding window to four hours. Currently I’m on 18:6 IF during weekdays and days I work. So I’m basically starting to eat just as autophagy starts to kick in. At least on 20:4 IF I’ll get 2 hours a day of autophagy. I’ve been adding turmeric to my foods also to decrease inflammation so I guess I should limit that on my Intermittent Fasting days.

  • Helene Vion says:

    Thank you so much for your hard work Dr Berg and Team!

  • Halima Shahab says:

    Good morning Dr.Berg Thank you very much for your time , effort and sharing your knowledge to help us all with providing the informative videos to improve our health and wellbeing 🌺🥰🇨🇦

  • Teresa Cabrera says:

    I work out with several people, and I have just started speaking of a fasted workout. They can’t imagine not eating and doing exercise. I am proof of it. They continually harp at how unhealthy it is to do that. I am the oldest in the group and certainly the healthiest. I eat meat, some dairy and an occasional serving of fermented foods, water, green tea.
    I can lift weights, run, body weight exercises without hesitation. So I will continue to fast and stay on track. Thank you for this valuable information, Dr. Berg.

    • Mary Folks says:

      Pottenger’s Human has a YT page and he is an awesome resource for fasting. He gets right to the point and has information that will blow your mind. Like you I love Dr Berg too so I bet you’ll really enjoy watching Pottenger’s Human. You keep doing what works for you and just let the naysayers keep seeing your proff. I’m on the other side of my life too and it’s a much better life. Hope you find this helpful too. God bless you

  • Al Addin says:

    Autophagy supposedly increasing cancer sounds strange to me. As there are studies about intermittent fasting, that helps against cancer.

    • Captain Buggernuts says:

      I was scratching my head on that one too. I’ve been watching Jeff De Prosperis, who has Stage 4 pancreatic cancer, and he routinely does long fasts. He just came off of another 8 day fast, getting ready for his latest update scan. I found out about him from Kerry Mann of HomeSteadHow. Jeff also is a strict carnivore, which seems to help fight cancer as you’re not giving the body any glucose for the cancer to use.

    • Sara Sara says:

      I have watched interviews with Dr Berg from people who have fasted to pull back from stage 4 cancer. I don’t get it. 🤔🤷‍♀️

    • Elle S. says:

      Right! I’ve seen other videos from doctors that say differently. One recommended fasting before chemo to help.

    • Core Vision says:

      His meaning fasting work to prevent cancer if you are healthy….but if you have cancer already fasting can either trigger more the cancer by the fatigue…

    • MsMuffetsTuffet says:

      Yeah, that makes no sense to me. Cancer feeds off of glucose, what is being broken down is damaged cells etc. Cancer would not utilize broken down proteins = amino acids.
      To get into autophagy, one has to fast which means not eating. Not eating would include carbs and sugars that cancer cells need for energy.
      Autophagy should starve cancers, not help them grow.

  • Pummy says:

    Dr Berg should be given Secret Service Protection 24/7 He is more important then those people, He is saving lives and educating us at no cost. Thank you and God Bless you.Yeah benefited from your videos and today I’m more educated then Dr Fauci, Thanks to you.

  • Nicholas Ali says:

    Another wonderful, informative video 🙏🏿thank you Dr. Berg as always ❤

  • Malar S says:

    Thank you Dr Berg for sharing your knowledge with the world. I understood Intermittent Fasting from your videos and have lost over 8kgs, healed from my gut issues following your guideline. Thank you so much.

  • Sarah Perine says:

    I’m doing a fast right now for my cancer surgery. I’ve done a 23 day, 14 day, and countless 3-5 day fasts. Going for 5 days this time, but Walter Longo’s research says 3 days is plenty. Yay for autophagy!

    • Brenda Thomas says:

      Did you watch this video completely? What he says about autophagy increasing the growth of cancer? No need to answer but just think you should know since you actually have cancer.

    • Sarah Perine says:

      @Brenda Thomas yes and it’s confusing because it’s the opposite of what he has said before. Thanks m not worried. But I would hope he can explain how autophagy feeds cancer.

    • Nimita W says:

      I’m extremely confused too. I had started fasting because of this channel for cancer. Because he has said in earlier videos that fasting helps. I do a 72 hour fast every week with chemo just like Fred did and also the book keto for cancer mentions it. I really hope he clarifies this point!

  • Tanja says:

    I have stage 4 cancer and I do intermittent fasting every day. Since I started fasting, my cancer’s gotten better. And I feel amazing now.

  • Amit Asthana says:

    This man dedicated his life in improving lives of millions of people around the world, and those people spread this information to the people around them. His effect is not just the people which are subscribed to him on youtube. His knowledge is being used by the every family of the people who listen to him, their friends, colleagues and many more.
    If you believe in God, consider this as the real service of God. He is the person sent by God, a great human being. He keeps putting his efforts in educating the people and they benefit from them.
    If this is not God’s service in real sense. If there is a God he wants us to help people, you do not need to believe in God to understand the efforts which Dr. Berg is putting, My pure love and kindness towards him.

  • Mark White says:

    I cannot tell you how much 1) Stopping sugar 2) 18:6 Intermittent fasting daily with a 4 day fast every 2 months plus 3) Regular weight lifting every other day has done to me, my blood work, physical appearance, attitude and confidence. This makes month 28 for me on this schedule with 52 pounds and 7 prescription medications missing from my life at age 61. Unrelated- Apparently there are some internet doctors out there who are butt sore about Dr. Bergs 11.2 million subscribers so they make a video trying to convince you they need more of your attention on health then his channel. Don’t fall for it, there’s a reason they only have 1 to 2% of the viewing audience.

  • Diane Smith says:

    To those of us with cancer.. Don’t lose hope! Through all my research, it still seems that being healthy has many benefits. Also remember these are the same people who told us we would not spread COVID if we were vaccinated.

  • Bromor Nvm says:

    If you read this Doc, from your experience, does people that skips breakfast (intermittent fasting implicitly) are less likely to get some kind of diseases/cancer ?
    And oppositely, are they more sensitive to other disease/cancer ?

    Thanks for your videos, always good things to take out of them 🙂

  • Somewhere InCanada says:

    Going to add myself on to Dr Berg’s sucess list. A1c was 6.4 beginning of July, now just tested 5.6. Intermittent fasting, low carb, not too much protein. Lots of weight training.

  • Lazzat Bastar says:

    I did 9.5 days of dry fasting 3 times within 4-5 months period in 2016. Of course did much research and read book of MD who practices dry fasting as a treatment/healing of the body.

    Headed for 11-12 days, but could not due to SIBO,sifo. Guess the toxin level (from bacteria/candida die off) rose so much, I could not handle. But there are people who could walk, run still on 9-10th day. I could only lie in the bed after 6-7th day.

    Felt very bad (no physical pain, instead psychological pain say) that had to break fast after 9.5days all 3 times, but never felt thirsty or hungry. Had tachycardia, low energy and body temperature rise after 5-6th day. Never was able to finish my dry fasting course. Could not accomplish 12 days (max is 13 days for dry fasting. Guinness record holds a russian man who dry fasted 18 days). So after 4-5months period wanted to heal my sibo, leaky gut first. But could not accomplish it, so never continued/started again the dry fasting, pity…

  • Keith Zastrow says:

    If you’re trying to lose weight just be careful with prolonged fasting including doing OMAD. I did OMAD a few months ago for 14 days straight and my weight loss came to a screeching halt (and I was still exercising – running and lifting weights). Doing OMAD or even 20:4 can lower your BMR (metabolism). It sure did for me. I work with a R.D. who confirmed this can and DOES indeed happen with many people. My sweet spot is 18:6. Doing that I am continuing to lose weight and still getting some autophagy. Again, I am only talking about people who are trying to lose weight. If you are at your ideal weight (many people are not) then obviously this doesn’t apply. I have about 10 more pounds to go.

    Also, I still don’t feel you need to do strict keto. I don’t. I have been doing Adkins this year (when you compare the % breakdown of fats/proteins/carbs between Adkins and keto, Adkins is higher protein and not as much fat as keto is…..both are low carb but (strict) keto is crazy low carb). It has worked for me: I lost 40 lbs in 7 months this year. I am 5’8″ and now weigh under 180. Started out at 220. I’m 53 years old. I’m off my statin, no longer need to wear a CPAP machine because I have reversed my sleep apnea and I also lowered my A1C from 5.8 to 5.2. Triglycerides are way down, HDL way up, vLDL cut in half.

  • Cinthia D says:

    I just did a 48 hour liquid fast. I love fasting. The mental clarity is insane. I love the trace mineral brand electrolyte tablets. They have stevia and keep me fasting longer

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