Spring Reset: Autophagy and Intermittent Fasting
Autophagy and Intermittent Fasting
As spring arrives, many of us feel the urge to clean out closets, open windows, and reset our routines. But what about resetting your body? One of the simplest, most powerful ways to support your health this season is through intermittent fasting paired with mineral-rich bone broth and fresh green juice. This gentle approach gives your digestive system a break while nourishing your body at the cellular level.
Why Intermittent Fasting?
Intermittent fasting (IF) simply means cycling between periods of eating and not eating. A common and sustainable approach is the 16:8 method — fasting for 16 hours overnight and eating within an 8-hour window.
During the fasting period, insulin levels drop, allowing your body to shift from burning sugar to burning stored fat for energy. More importantly, fasting activates a powerful cellular process called autophagy.
What Is Autophagy?
Autophagy (meaning “self-eating”) is your body’s built-in cellular recycling system. When you fast long enough for insulin to drop and glycogen stores to deplete, your cells begin cleaning out damaged proteins, dysfunctional mitochondria, and cellular debris. Think of it as spring cleaning for your cells. Research suggests autophagy plays a role in reducing inflammation, supporting metabolic health, enhancing mitochondrial function, promoting longevity, and improving insulin sensitivity. While longer fasts may stimulate more autophagy, even consistent overnight fasting can support this natural repair process.
Why Bone Broth During a Fast?
A spring reset does not have to be extreme. Many people do well with a modified fast that includes bone broth. Bone broth provides collagen and amino acids (glycine, proline), electrolytes and minerals, gut-supportive compounds, and gentle protein without spiking insulin significantly. It helps maintain hydration, supports the gut lining, and makes fasting more sustainable — especially for active individuals.
A Gentle Spring Plan
Try this simple reset for 2–4 weeks:
• Stop eating after dinner (7–8 pm)
• Fast overnight
• Break your fast with nutrient-dense whole foods
• Use bone broth if needed
• Add green juice during your eating window
Spring is a time of renewal. By combining intermittent fasting with nourishing broth and vibrant greens, you give your body space to repair, reset, and thrive.
Simple Bone Broth Recipe:
Ingredients:
• 2–3 lbs grass-fed beef bones or pastured chicken bones
• 1 tbsp apple cider vinegar
• 1 onion, 2 carrots, 2 celery stalks
• 1 tsp sea salt
• Water to cover
Simmer 12–24 hours. Strain and store in the refrigerator up to 5 days.
Enjoy 1 cup during your fasting window if needed.
Dr. Rosie Main, DC, CFMP
MainHealthSolutions.com
Spring Green Juice Recipe
Ingredients:
• 1 cucumber
• 2 celery stalks
• 1 handful spinach or kale
• 1 green apple
• Juice of ½ lemon
• 1 small piece fresh ginger
Fresh Green Juice: A green juice made with vegetables, green apple, and lemon provides antioxidants, phytonutrients, and liver-supportive compounds while keeping sugar low Juice and enjoy fresh. This is best consumed during your eating window. Green vegetables contain chlorophyll, vitamin C, potassium, and plant compounds that support detoxification pathways in the liver. Lemon enhances bile flow and digestion, while green apple adds just enough natural sweetness
