1. What is Basal Autophagy

Basal autophagy is the normal, baseline process of cellular cleanup that occurs in our bodies. It acts as a cellular housekeeping mechanism, continuously cleaning up and renewing cell components.

2. What Happens During Autophagy at Night

At night, our bodies benefit from autophagy in several ways, including a decrease in the mTOR pathway, which promotes catabolism, and an increase in AMPK activity and transcription factors.

3. How Can We Maximize Autophagy

1. 1. Aim to go to bed between 9-10pm.
   2. Stop eating 3-4 hours before bedtime.
   3. Take a 20-30 minute walk after dinner.
   4. Turn off blue lights in the evening.
   5. Start winding down by 9pm with activities like breathwork, reading, journaling, or other relaxation techniques.