Why I Do This Work
The short answer: I realized that everything I was learning about aging didn't matter if people did not know about it.
Who I Am
I'm a researcher. I spend a lot of time in labs, analyzing data, running clinical trials. I've been doing this for over 25 years.
But I'm also a son who watched my parents get older and saw how their choices affected their quality of life. I'm someone who made mistakes with my own health in my 30s. I'm a person who realized that the research I was publishing in top medical journals wasn't helping most people who actually needed it.
That's what changed everything for me.
The Turning Point
For years, I published my work in the New England Journal of Medicine, JAMA, and other top medical journals. The research was solid. It was making an impact in academic circles.
But then I realized something: Most people never read those journals. Most people don't know what’s in them because scientific writing can be hard to understand without a PhD. The important information about how to slow aging, optimize metabolism, and stay sharp as we age was not reaching the public, and was getting lost in academic language.
I got frustrated with that. I knew I had something valuable to share, but I wasn't sharing it in a way that actually reached people.
So I made a decision: I was going to translate what I know into simple, actionable strategies that real people could actually use.
That's what I'm doing now.
Popular Blogs
Signs of Autophagy: 5 Ways to Tell If Your Autophagy Process Is Active
Autophagy, which technically means self-eating, is an “evolutionary conserved process” through which our cells remove waste products and damaged particles.
When we accumulate damaged particles and waste products, they must be removed so that our cells can function more efficiently.
Almost all cells use this process for survival and ultimately for growth. For this reason, some call the process of autophagy the “fountain of youth.”
While this is an amazing process, in order to make sure it is working in our bodies, it is important to understand the signs of autophagy.
First, let’s learn a little more about autophagy, and then we will cover a few areas that can help you identify if autophagy is active in your body.
Table of Contents
Does Flipping the Metabolic Switch Activate Autophagy?
What Exactly Is Autophagy?
In simple terms, you can think of autophagy as your body’s way of taking out the trash. First, you put trash or waste in a trash bag, and when it is filled up you take it outside where it is eventually taken away.
In a very similar manner, your body traps waste products in little bags within your cells and then takes these waste bags into the bloodstream to be removed. Research over the past few decades has revealed how critical the process of autophagy is to our health.
Autophagy Creates Healthier Cells
Once your body has properly removed waste products, your cells can function more efficiently. Healthier cells produce less free radicals and inflammation (aka the bad guys) and more energy.
With less of the “bad guys” around, the body can use more of its resources to repair and recover instead of fighting the “bad guys.” Ultimately, your body will function more efficiently and effectively in every way.
When Does Autophagy Occur?
Autophagy occurs when we are in an energy deficit and our metabolic switch is flipped.
Flipping the metabolic switch occurs when our bodies expend glucose reserves and start using ketones, or our body fat, for energy.
Autophagy Main Triggers
Energy deficits, particularly sustained energy deficits, which are achieved while we are sleeping and/or practicing intermittent fasting or exercising for prolonged periods, are the primary triggers for autophagy.
Unfortunately, most people do not engage in lifestyles that produce temporary energy deficits sufficient to flip their metabolic switch, so that they are using ketones as a primary fuel source.
Without these temporary energy deficits, our body remains in the fed state and never quite achieves the fasted state required for autophagy to properly do its job.
Does Flipping the Metabolic Switch Activate Autophagy?
The short answer is yes.
When we fast for 12 or more hours or exercise for a prolonged period, we are able to flip our metabolic switch and shift our body’s energy source from glucose to ketones.
This has a very positive effect on the function of our mitochondria (energy producing molecules in the cell) and also activates the process of autophagy.
The switch is flipped in response to the temporary stress of low nutrient availability/intake (aka fasting) over a period of time.
The time frame is generally at least 12 hours and is considered a “hormetic response,” meaning it produces beneficial effects (e.g., improved health, increased stress tolerance, enhanced health-span) following the temporary stress.
The exact amount of time it takes to activate the metabolic switch depends on several factors, including an individual’s metabolic flexibility and the amount of energy expended during the fasting period.
Signs Your Metabolic Switch Has Been Activated:
You are very comfortable fasting for at least 12 hours
None or only minor feelings of hunger while fasting
Great focus and mental clarity
Energized yet calm feeling
Absence of headache, dizziness, and light-headed feelings
Once activated, it is important to not allow the body to go into “starvation mode,” as this may have negative effects on your metabolism and muscle mass.
5 Potential Signs of Autophagy
At this point in time, there is unfortunately no easy way to measure autophagy in humans. We do not have a universally recognized marker of autophagy or a test that can tell you your levels of autophagy.
Additionally, while autophagy is generally health promoting for the vast majority of people, it can in some instances be harmful if left unchecked. It’s all about balance.
If you have been diagnosed with Diabetes or are prone to hypoglycemia, it’s best to consult your physician before increasing the number of hours of fasting.
Taking these considerations into account, below are five potential indicators of amplified or enhanced autophagy:
1. Extra Bowel Movements
We all recognize that bowel movements are one of the main ways our body removes waste products.
For this reason, one sign of enhanced autophagy that almost no one talks about is increased bowel movements, specifically having an “extra” bowel movement during the fasting period.
Generally, one should feel better after the bowel movement, meaning more alert, focused and energized.
This insight came to me from both personal experience and speaking with friends and patients over the years about their experience during the fasting period.
2. Eye Debris
Another sign of autophagy taking place can be found in the eyes. We all have likely experienced debris around the eyes upon awaking from a deep sleep.
This “debris” is a combination of mucus, oil, skin cells and other waste products that accumulate in the corner of your eye while you sleep.
The same process occurs while we are fasting and may be amplified if we do certain activities, such as meditating, in the fasted state.
3. Musculoskeletal Releases
Yet another subtle sign that I believe is related to autophagy taking place within the body are spontaneous muscle releases or energetic impulses that occur during a fasting time-period.
Typically, the longer the fasting period, the more likely the releases are to happen.
4. Metallic Taste
Another possible sign of an activation of autophagy is a change in breath smell to a more “metallic” scent due to the ketosis process that happens when autophagy increases.
The ketone type that mainly causes this odor is called acetone and can be avoided by brushing your teeth or chewing gum.
5. Mild Hunger
For most people, the process of flipping the metabolic switch involves tolerating mild to moderate levels of hunger initially.
Over time, a reduced appetite may represent a sign of enhanced autophagy due to the effects lower glucose levels have on the hormones of glucagon and insulin.
Signs of Autophagy Summary
Until recently, the importance of autophagy for our health has not been well understood, which is somewhat surprising given its primary importance to cellular health and survival.
When autophagy is working properly, it not only improves cellular health but can have a positive effect on all areas of our body.
The five signs of autophagy outlined above can serve as a guide to help determine if this life sustaining process is working for you.
In addition to these signs, amplifying autophagy should ultimately provide an energy boost and may also lead to improved mental clarity.
If you do notice a few of the above signs, sit back and enjoy, as the process of autophagy is more than likely active and the full body benefits should follow shortly after.
What I've Learned (The Research, Simplified)
For the past 25+ years, I've studied one main question: How can people actually age well?
This includes research on:
How metabolism changes with age and what you can do about it.
The role of intermittent fasting and eating patterns.
How cardiovascular health affects longevity.
What keeps your brain sharp and protects against cognitive decline.
How lifestyle choices impact obesity and metabolic disease.
The key finding: You have way more control over your aging than you think.
Most people believe that aging is just something that happens to you. Energy loss, weight gain, brain fog, losing strength—they think it's inevitable.
It's not.
The research shows that your daily choices - what, when, and how much you eat, how you move, how you sleep, and how you manage stress - all directly impact how you age. These choices can actually impact your rate of aging. Not someday. Now. And in ways you can feel and measure.
That's what the science says. And that's what I see in the people I work with.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
More Energy & Better Metabolism
You want to wake up ready to go, not drag through the day. This is about optimizing how your body processes food and fuel. Better metabolism means better energy, easier weight control, and stronger physical performance.
Brain Health & Sharp Thinking
Protecting your brain and maintaining your mental clarity as you age isn't something that happens by accident. It requires specific nutrition, sleep habits, movement, and lifestyle strategies specific to brain health. I'll show you exactly what works.
Stay Strong & Move Without Pain
Maintaining muscle, balance, and mobility is what allows you to live a full life and stay independent as you age. Whether it’s hiking, skiing, playing with your kids (or grandkids) or just moving through your day without stiffness - this matters.
Recovery & Physical Resilience
Your body needs proper recovery to stay healthy. This includes good quality sleep, stress management, and movement strategies that help you bounce back faster.
Purpose & Peace of Mind
Physical health is part of the equation. So is feeling like you're in control of your future, living with purpose, and knowing you're doing the right things at the right times.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
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My Background (What Makes Me Qualified)
Education:
BA in Psychology from Florida State University.
Master's degree in psychology from the University of Florida.
PhD in Clinical and Health Psychology from the University of Florida.
Post-doctoral fellowship at the Pennington Biomedical Research Center.
What This Means: I studied how people actually change their behavior. How to help them adopt healthier habits that stick. How to design interventions that work for real people in real life, not just in labs.
Research & Publications:
Over 200 peer-reviewed scientific articles.
Multiple published book chapters.
Research recognized nationally and internationally.
Cited thousands of times by other scientists.
Co-Author of The Man Diet.
What This Means: My work has been tested, reviewed by other experts, and built upon. It's not opinion. It's evidence.
Current Role:
Full Professor at the University of Florida.
Associate Director, University of Florida’s Institute on Aging.
What This Means: I'm still actively researching, training the next generation of researchers, and staying current with the latest science. I'm not just relying on old knowledge. I'm learning new things all the time.
But Here's What Really Matters
All of that research and all those credentials would mean nothing if I couldn't translate what I’ve learned over the years into something useful for you.
So I've spent the last several years focusing on this: How do I take 25+ years of research and turn it into simple, clear strategies that actually work for busy adults who want to feel better and age well?
That's the real goal. And that's what I bring to the people I work with.
My Philosophy About Aging
You're Not Broken
The goal isn't to "fix" you or make you into someone else. It's to help you feel like yourself again, with the energy and clarity you want.
Small Choices Add Up
You don't need to overhaul your entire life. Consistent, small changes in nutrition, movement, sleep, and stress management compound over time. That's how real change happens.
Understanding Matters More Than Willpower
If you understand why something works, you don't need to white-knuckle it. You just follow the program because it makes sense. That's why people stick with this approach long-term.
Evidence Beats Opinion
I'm not going to tell you to do something because I think it's trendy or because an influencer is promoting it. Everything I recommend is backed by research and real-world results.
You're the Expert on Your Own Life
I provide the knowledge and framework. You know your schedule, your preferences, your challenges, and your goals. The best approach is the one that fits your actual life—not someone else's.
What People Tell Me
Finally, someone who explains why instead of just giving me rules.
I thought this kind of change wasn't possible at my age.
The strategies are practical. I can actually do them.
I feel in control of my health for the first time.
These conversations remind me why I do this work. It's not about credentials or publications. It's about helping real people take back control of their aging.
What I'm Not
I'm not a cheerleader selling you hope and motivation. Motivation fades. What lasts is understanding and practical systems.
I'm not selling quick fixes or magic pills. There aren't any. What works is science-backed strategies applied consistently.
I'm not here to shame you or make you feel bad about past choices. You're here because you want change. That's what matters.
I'm not a one-size-fits-all coach. People are different. Your program should fit your life, your goals, and your preferences—not some generic template.
What I Am
I'm someone who's spent 25+ years studying how people age well and how to help them actually implement that knowledge.
I'm committed to explaining the science in plain language so you understand why something works.
I'm focused on creating practical systems that fit your real life.
I'm dedicated to helping you feel more energetic, stronger, sharper, and more confident in your future.
I believe you have more control over your rate of aging than you think, and I want to help you take it.
Let's Work Together
You're here because you're ready to do something different. You're tired of guessing about what works. You want clear, evidence-based guidance that actually results in change.
That's exactly what I provide.
Ready to Get Started?
Or if You Have Questions:
Recent Blogs
Signs of Autophagy: 5 Ways to Tell If Your Autophagy Process Is Active
Autophagy, which technically means self-eating, is an “evolutionary conserved process” through which our cells remove waste products and damaged particles.
When we accumulate damaged particles and waste products, they must be removed so that our cells can function more efficiently.
Almost all cells use this process for survival and ultimately for growth. For this reason, some call the process of autophagy the “fountain of youth.”
While this is an amazing process, in order to make sure it is working in our bodies, it is important to understand the signs of autophagy.
First, let’s learn a little more about autophagy, and then we will cover a few areas that can help you identify if autophagy is active in your body.
Table of Contents
Does Flipping the Metabolic Switch Activate Autophagy?
What Exactly Is Autophagy?
In simple terms, you can think of autophagy as your body’s way of taking out the trash. First, you put trash or waste in a trash bag, and when it is filled up you take it outside where it is eventually taken away.
In a very similar manner, your body traps waste products in little bags within your cells and then takes these waste bags into the bloodstream to be removed. Research over the past few decades has revealed how critical the process of autophagy is to our health.
Autophagy Creates Healthier Cells
Once your body has properly removed waste products, your cells can function more efficiently. Healthier cells produce less free radicals and inflammation (aka the bad guys) and more energy.
With less of the “bad guys” around, the body can use more of its resources to repair and recover instead of fighting the “bad guys.” Ultimately, your body will function more efficiently and effectively in every way.
When Does Autophagy Occur?
Autophagy occurs when we are in an energy deficit and our metabolic switch is flipped.
Flipping the metabolic switch occurs when our bodies expend glucose reserves and start using ketones, or our body fat, for energy.
Autophagy Main Triggers
Energy deficits, particularly sustained energy deficits, which are achieved while we are sleeping and/or practicing intermittent fasting or exercising for prolonged periods, are the primary triggers for autophagy.
Unfortunately, most people do not engage in lifestyles that produce temporary energy deficits sufficient to flip their metabolic switch, so that they are using ketones as a primary fuel source.
Without these temporary energy deficits, our body remains in the fed state and never quite achieves the fasted state required for autophagy to properly do its job.
Does Flipping the Metabolic Switch Activate Autophagy?
The short answer is yes.
When we fast for 12 or more hours or exercise for a prolonged period, we are able to flip our metabolic switch and shift our body’s energy source from glucose to ketones.
This has a very positive effect on the function of our mitochondria (energy producing molecules in the cell) and also activates the process of autophagy.
The switch is flipped in response to the temporary stress of low nutrient availability/intake (aka fasting) over a period of time.
The time frame is generally at least 12 hours and is considered a “hormetic response,” meaning it produces beneficial effects (e.g., improved health, increased stress tolerance, enhanced health-span) following the temporary stress.
The exact amount of time it takes to activate the metabolic switch depends on several factors, including an individual’s metabolic flexibility and the amount of energy expended during the fasting period.
Signs Your Metabolic Switch Has Been Activated:
You are very comfortable fasting for at least 12 hours
None or only minor feelings of hunger while fasting
Great focus and mental clarity
Energized yet calm feeling
Absence of headache, dizziness, and light-headed feelings
Once activated, it is important to not allow the body to go into “starvation mode,” as this may have negative effects on your metabolism and muscle mass.
5 Potential Signs of Autophagy
At this point in time, there is unfortunately no easy way to measure autophagy in humans. We do not have a universally recognized marker of autophagy or a test that can tell you your levels of autophagy.
Additionally, while autophagy is generally health promoting for the vast majority of people, it can in some instances be harmful if left unchecked. It’s all about balance.
If you have been diagnosed with Diabetes or are prone to hypoglycemia, it’s best to consult your physician before increasing the number of hours of fasting.
Taking these considerations into account, below are five potential indicators of amplified or enhanced autophagy:
1. Extra Bowel Movements
We all recognize that bowel movements are one of the main ways our body removes waste products.
For this reason, one sign of enhanced autophagy that almost no one talks about is increased bowel movements, specifically having an “extra” bowel movement during the fasting period.
Generally, one should feel better after the bowel movement, meaning more alert, focused and energized.
This insight came to me from both personal experience and speaking with friends and patients over the years about their experience during the fasting period.
2. Eye Debris
Another sign of autophagy taking place can be found in the eyes. We all have likely experienced debris around the eyes upon awaking from a deep sleep.
This “debris” is a combination of mucus, oil, skin cells and other waste products that accumulate in the corner of your eye while you sleep.
The same process occurs while we are fasting and may be amplified if we do certain activities, such as meditating, in the fasted state.
3. Musculoskeletal Releases
Yet another subtle sign that I believe is related to autophagy taking place within the body are spontaneous muscle releases or energetic impulses that occur during a fasting time-period.
Typically, the longer the fasting period, the more likely the releases are to happen.
4. Metallic Taste
Another possible sign of an activation of autophagy is a change in breath smell to a more “metallic” scent due to the ketosis process that happens when autophagy increases.
The ketone type that mainly causes this odor is called acetone and can be avoided by brushing your teeth or chewing gum.
5. Mild Hunger
For most people, the process of flipping the metabolic switch involves tolerating mild to moderate levels of hunger initially.
Over time, a reduced appetite may represent a sign of enhanced autophagy due to the effects lower glucose levels have on the hormones of glucagon and insulin.
Signs of Autophagy Summary
Until recently, the importance of autophagy for our health has not been well understood, which is somewhat surprising given its primary importance to cellular health and survival.
When autophagy is working properly, it not only improves cellular health but can have a positive effect on all areas of our body.
The five signs of autophagy outlined above can serve as a guide to help determine if this life sustaining process is working for you.
In addition to these signs, amplifying autophagy should ultimately provide an energy boost and may also lead to improved mental clarity.
If you do notice a few of the above signs, sit back and enjoy, as the process of autophagy is more than likely active and the full body benefits should follow shortly after.
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About
Stephen Anton PhD in Clinical and Health Psychology, University of Florida 25+ years researching longevity and healthy aging. Published in NEJM, JAMA, American Journal of Clinical Nutrition, and more. Recognized expert in intermittent fasting, metabolism, and cardiovascular health
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This information is for educational purposes only and is not a substitute for personalized medical advice. Please consult your physician before making changes to your health routine.