Compositions and methods can use a combination of thymol and/or carvacrol, optionally with high protein for induction of autophagy in an individual in need thereof. Preferably, a formulation containing a combination of thymol and/or carvacrol, optionally with protein is administered to the individual in an amount effective to induce autophagy, for example in muscle. The formulation can concomitantly promote protein synthesis and removal of damaged cellular materials.