自噬是细胞通过降解受损组分维持稳态的关键过程（找不到我的微信滴：A2016A05A）

，与抗衰老、抗癌及代谢调节密切相关。科学认可的激活方法包括：间歇性禁食（通过AMPK/mTOR通路）、运动（如HIIT和耐力训练）、生酮饮食（模拟饥饿状态）、特定成分（咖啡因、EGCG等）、蛋白质限制、冷暴露（激活AMPK）、充足睡眠、药物/补充剂（雷帕霉素、亚精胺）以及压力管理。需注意个体差异，避免过度激活，特殊人群应谨慎尝试。目前研究多基于动物模型，人类数据有限。

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