🔄 Autophagy Fasting Window Estimator

Predict optimal fasting duration for cellular repair based on age and activity level

Your Age

Activity Level

Sedentary

Little to no exercise

Moderately Active

Exercise 2-3x/week

Very Active

Exercise 4-5x/week

Athlete

Intense daily training

Fasting Experience Beginner (new to fasting) Intermediate (some experience) Advanced (regular faster)

⏱️ Your Autophagy Fasting Window

0 hours

Start

Mild

Moderate

Peak

Autophagy begins: 12-16 hours

Peak autophagy: 48-72 hours

Recommended max: 72 hours

ℹ️ How to Use This Calculator & Autophagy Guide ▼

🔬 What is Autophagy?

Autophagy ("self-eating") is your body's process of recycling damaged cells and cellular components. Fasting is one of the most effective ways to stimulate autophagy, which has benefits for:

• Cellular repair and rejuvenation
• Longevity and anti-aging
• Immune system function
• Metabolic health
• Brain health

📝 How to Use This Calculator

1. Enter your age (autophagy efficiency declines slightly with age)
2. Select your activity level (more active individuals may need shorter fasts)
3. Choose your fasting experience level
4. Get your personalized autophagy fasting window recommendation

⏱️ Autophagy Timeline

• 12-16 hours: Autophagy begins (glycogen depletion)
• 18-24 hours: Mild autophagy (cellular cleanup starts)
• 36-48 hours: Moderate autophagy (increased recycling)
• 48-72 hours: Peak autophagy (maximum cellular renewal)
• 72+ hours: Diminishing returns, increased stress

🧪 Example Calculation

40-year old moderately active person:

• Autophagy begins: ~14 hours
• Optimal window: 36-48 hours
• Peak autophagy: ~60 hours
• Recommendation: 18-24 hour fasts regularly, occasional 36-48 hour fasts

25-year old athlete:

• Autophagy begins: ~12 hours
• Optimal window: 24-36 hours
• Recommendation: 16-20 hour daily fasts, occasional 24-hour fasts

⚠️ Safety Considerations

• Consult your doctor before extended fasting (>24 hours)
• Stay hydrated with electrolytes during fasts
• Break your fast gently with easily digestible foods
• Don't fast if pregnant, underweight, or with eating disorders
• Listen to your body - dizziness or extreme fatigue means stop

💡 Tips to Enhance Autophagy

• Exercise (especially fasted)
• Drink green tea or coffee (no sugar/cream)
• Get quality sleep
• Reduce stress through meditation
• Consider time-restricted eating (16:8 pattern)