Water-only extended fast (3-7 days) to maximally induce autophagy
Attia: 'I used to do a thing where I fasted seven days every quarter... I began to ask the question which is okay is seven days a quarter the right dose? I'm convinced that it's a big bolus of autophagy but is it frequent enough? What about three days every month — that's about the same number of total days fasted but it's more frequent but it's probably less potent.' He eventually switched to 3-day monthly fasts after observing that all key metabolic markers that appeared at day 7 also appeared at day 3. The optimal protocol is the single most important unanswered translational question in this field.
Fasting → AMPK activation (low ATP) + mTOR suppression (low amino acids) + acetyl-CoA depletion (low glucose/fatty acids) → convergent activation of autophagy initiation complex → phagophore formation → autophagosome captures damaged proteins/organelles → lysosomal fusion and recycling of substrates.
Attia: 'I fast a lot. I just finished a fast yesterday actually... I really think anybody can do it... you would also be surprised at how resilient the body is.' He supplemented allopurinol during the fast to prevent gout from the uric acid doubling.
I'm really sure that after about seven days of nothing but water autophagy is fully cranked and I'm also really sure that if you just go 12 hours without a meal you probably haven't done anything. Where I struggle is where between them.

