Sonali Bendre credits autophagy after cancer: What fasting for 18-20 hours really does
Sonali Bendre's 18–20-hour fasting routine has sparked a debate around intermittent fasting and autophagy after the actor opened up about her post-cancer lifestyle. Doctors say fasting may support healthy habits, but it should not be mistaken for a cancer treatment or a universal health solution.
Actor Sonali Bendre’s journey from a stage IV metastatic cancer diagnosis in 2018 to rebuilding her health has inspired many. In a recent conversation with Mashable India, Bendre spoke about her diet, intermittent fasting and the role of autophagy in her recovery.
"I do 18–20 hours of fasting," Bendre said. She explained that she usually eats one-and-a-half meals a day, while on some days she has two meals. She added that she now focuses on mindful eating instead of eating frequently.
Bendre also spoke about autophagy, the body’s natural cellular recycling process, saying that research around it became part of her healing journey.
However, her comments have also revived a larger discussion: can fasting really transform health, and where should people draw the line between lifestyle choice and medical advice?
AUTOPHAGY IS A CELLULAR PROCESS, NOT A CANCER CURE
Nutrition expert Neelanjana Singh explains that autophagy is the body's natural cellular recycling process, in which old or damaged cell components are broken down and reused to create new ones, helping maintain cellular health. She likens it to repurposing old clothes into something useful.
"It's a regulated mechanism. When we overeat, then autophagy slows down. We don't want this process goes on at very high levels but only at a certain level, in a healthy rhythmic way. Some lifestyle choices like staying active and eating healthy, not overeating, time restricted eating and intermittent fasting could be helpful sometimes. But for chronic diseases, it is not a cure of its own," Singh says.
Doctors also stressed that cancer remission cannot be attributed to fasting or autophagy alone. Medical oncologist Dr Veenoo Agarwal said, “Autophagy is not a standalone cancer treatment” and remains a biological mechanism under research. She added that evidence-based cancer treatment continues to be the foundation of recovery.
The concept gained global attention in 2016 when Japanese biologist Yoshinori Ohsumi received the Nobel Prize in Physiology or Medicine for uncovering the mechanisms of autophagy. During her cancer journey, Sonali Bendre has said that her naturopath introduced her to this research.
WHY INTERMITTENT FASTING WORKS FOR SOME PEOPLE
Intermittent fasting includes eating patterns such as 16:8 or longer fasting windows like 18:6. The basic idea is to limit the hours during which a person eats.
For many people, fasting works because it naturally reduces calorie intake. A shorter eating window may mean fewer snacks, fewer sugary drinks and less mindless eating.
But experts say longer fasting does not automatically mean faster weight loss. The key factor remains maintaining a calorie deficit over time.
Someone following an 18-hour fast can still gain weight if they consume excess calories during their eating window, while another person eating three balanced meals can lose weight by controlling portions and food choices.
CELEBRITY DIETS NEED PERSONAL CONTEXT
Bendre’s routine reflects her personal experience, but doctors warn that celebrity wellness practices should not be copied blindly.
An 18–20-hour fasting window may not be suitable for everyone, especially people with diabetes, those on certain medicines, pregnant women, older adults at risk of muscle loss, or people recovering from illness.
Doctors also point out that eating very few meals can make it challenging to get enough protein, vitamins and minerals. Maintaining muscle becomes especially important with age, as muscle loss can affect strength, mobility and metabolic health.
A BALANCED APPROACH MAY WORK BETTER
For people interested in intermittent fasting, experts suggest starting with smaller changes rather than extreme fasting schedules.
A 12–14-hour overnight gap between dinner and breakfast, avoiding late-night snacking and focusing on nutritious meals can be a more sustainable approach.
A healthy routine should include enough protein, vegetables, fibre, controlled portions of carbohydrates and regular physical activity.
Sonali Bendre’s fasting journey has opened up an important conversation about mindful eating and lifestyle choices. But doctors emphasise that fasting should remain a personal health decision, not a trend-driven challenge.
The goal is not to fast for the longest time, it is to build habits that support long-term health.
Actor Sonali Bendre’s journey from a stage IV metastatic cancer diagnosis in 2018 to rebuilding her health has inspired many. In a recent conversation with Mashable India, Bendre spoke about her diet, intermittent fasting and the role of autophagy in her recovery.
"I do 18–20 hours of fasting," Bendre said. She explained that she usually eats one-and-a-half meals a day, while on some days she has two meals. She added that she now focuses on mindful eating instead of eating frequently.
Bendre also spoke about autophagy, the body’s natural cellular recycling process, saying that research around it became part of her healing journey.
However, her comments have also revived a larger discussion: can fasting really transform health, and where should people draw the line between lifestyle choice and medical advice?
AUTOPHAGY IS A CELLULAR PROCESS, NOT A CANCER CURE
Nutrition expert Neelanjana Singh explains that autophagy is the body's natural cellular recycling process, in which old or damaged cell components are broken down and reused to create new ones, helping maintain cellular health. She likens it to repurposing old clothes into something useful.
"It's a regulated mechanism. When we overeat, then autophagy slows down. We don't want this process goes on at very high levels but only at a certain level, in a healthy rhythmic way. Some lifestyle choices like staying active and eating healthy, not overeating, time restricted eating and intermittent fasting could be helpful sometimes. But for chronic diseases, it is not a cure of its own," Singh says.
Doctors also stressed that cancer remission cannot be attributed to fasting or autophagy alone. Medical oncologist Dr Veenoo Agarwal said, “Autophagy is not a standalone cancer treatment” and remains a biological mechanism under research. She added that evidence-based cancer treatment continues to be the foundation of recovery.
The concept gained global attention in 2016 when Japanese biologist Yoshinori Ohsumi received the Nobel Prize in Physiology or Medicine for uncovering the mechanisms of autophagy. During her cancer journey, Sonali Bendre has said that her naturopath introduced her to this research.
WHY INTERMITTENT FASTING WORKS FOR SOME PEOPLE
Intermittent fasting includes eating patterns such as 16:8 or longer fasting windows like 18:6. The basic idea is to limit the hours during which a person eats.
For many people, fasting works because it naturally reduces calorie intake. A shorter eating window may mean fewer snacks, fewer sugary drinks and less mindless eating.
But experts say longer fasting does not automatically mean faster weight loss. The key factor remains maintaining a calorie deficit over time.
Someone following an 18-hour fast can still gain weight if they consume excess calories during their eating window, while another person eating three balanced meals can lose weight by controlling portions and food choices.
CELEBRITY DIETS NEED PERSONAL CONTEXT
Bendre’s routine reflects her personal experience, but doctors warn that celebrity wellness practices should not be copied blindly.
An 18–20-hour fasting window may not be suitable for everyone, especially people with diabetes, those on certain medicines, pregnant women, older adults at risk of muscle loss, or people recovering from illness.
Doctors also point out that eating very few meals can make it challenging to get enough protein, vitamins and minerals. Maintaining muscle becomes especially important with age, as muscle loss can affect strength, mobility and metabolic health.
A BALANCED APPROACH MAY WORK BETTER
For people interested in intermittent fasting, experts suggest starting with smaller changes rather than extreme fasting schedules.
A 12–14-hour overnight gap between dinner and breakfast, avoiding late-night snacking and focusing on nutritious meals can be a more sustainable approach.
A healthy routine should include enough protein, vegetables, fibre, controlled portions of carbohydrates and regular physical activity.
Sonali Bendre’s fasting journey has opened up an important conversation about mindful eating and lifestyle choices. But doctors emphasise that fasting should remain a personal health decision, not a trend-driven challenge.
The goal is not to fast for the longest time, it is to build habits that support long-term health.
Actor Sonali Bendre’s journey from a stage IV metastatic cancer diagnosis in 2018 to rebuilding her health has inspired many. In a recent conversation with Mashable India, Bendre spoke about her diet, intermittent fasting and the role of autophagy in her recovery.
"I do 18–20 hours of fasting," Bendre said. She explained that she usually eats one-and-a-half meals a day, while on some days she has two meals. She added that she now focuses on mindful eating instead of eating frequently.
Bendre also spoke about autophagy, the body’s natural cellular recycling process, saying that research around it became part of her healing journey.
However, her comments have also revived a larger discussion: can fasting really transform health, and where should people draw the line between lifestyle choice and medical advice?
AUTOPHAGY IS A CELLULAR PROCESS, NOT A CANCER CURE
Nutrition expert Neelanjana Singh explains that autophagy is the body's natural cellular recycling process, in which old or damaged cell components are broken down and reused to create new ones, helping maintain cellular health. She likens it to repurposing old clothes into something useful.
"It's a regulated mechanism. When we overeat, then autophagy slows down. We don't want this process goes on at very high levels but only at a certain level, in a healthy rhythmic way. Some lifestyle choices like staying active and eating healthy, not overeating, time restricted eating and intermittent fasting could be helpful sometimes. But for chronic diseases, it is not a cure of its own," Singh says.
Doctors also stressed that cancer remission cannot be attributed to fasting or autophagy alone. Medical oncologist Dr Veenoo Agarwal said, “Autophagy is not a standalone cancer treatment” and remains a biological mechanism under research. She added that evidence-based cancer treatment continues to be the foundation of recovery.
The concept gained global attention in 2016 when Japanese biologist Yoshinori Ohsumi received the Nobel Prize in Physiology or Medicine for uncovering the mechanisms of autophagy. During her cancer journey, Sonali Bendre has said that her naturopath introduced her to this research.
WHY INTERMITTENT FASTING WORKS FOR SOME PEOPLE
Intermittent fasting includes eating patterns such as 16:8 or longer fasting windows like 18:6. The basic idea is to limit the hours during which a person eats.
For many people, fasting works because it naturally reduces calorie intake. A shorter eating window may mean fewer snacks, fewer sugary drinks and less mindless eating.
But experts say longer fasting does not automatically mean faster weight loss. The key factor remains maintaining a calorie deficit over time.
Someone following an 18-hour fast can still gain weight if they consume excess calories during their eating window, while another person eating three balanced meals can lose weight by controlling portions and food choices.
CELEBRITY DIETS NEED PERSONAL CONTEXT
Bendre’s routine reflects her personal experience, but doctors warn that celebrity wellness practices should not be copied blindly.
An 18–20-hour fasting window may not be suitable for everyone, especially people with diabetes, those on certain medicines, pregnant women, older adults at risk of muscle loss, or people recovering from illness.
Doctors also point out that eating very few meals can make it challenging to get enough protein, vitamins and minerals. Maintaining muscle becomes especially important with age, as muscle loss can affect strength, mobility and metabolic health.
A BALANCED APPROACH MAY WORK BETTER
For people interested in intermittent fasting, experts suggest starting with smaller changes rather than extreme fasting schedules.
A 12–14-hour overnight gap between dinner and breakfast, avoiding late-night snacking and focusing on nutritious meals can be a more sustainable approach.
A healthy routine should include enough protein, vegetables, fibre, controlled portions of carbohydrates and regular physical activity.
Sonali Bendre’s fasting journey has opened up an important conversation about mindful eating and lifestyle choices. But doctors emphasise that fasting should remain a personal health decision, not a trend-driven challenge.
The goal is not to fast for the longest time, it is to build habits that support long-term health.
