Autophagy Max: the combination of Fasting + HIIT + Electrolytes

In a nutshell:you fast for 18—20 h, “hit” a 15 min HIIT workout exactly at sunset, drink 1 l of electrolyte water → trigger a surge of growth hormones, catecholamines and cell cleansing processes (autophagy) net superior to any strategy used separately.

1 ️ ⃣ Why autophagy?

• “General service” at the cellular level: eliminates defective mitochondria, protein aggregates and internal pathogens.
• Directly linked to a lower risk of metabolic disease, chronic inflammation and cognitive decline.
• It lights up when AMPK ↑and mTOR ↓— translated: few calories and low insulin.

2 ️ ⃣ Fasting takes place... HIIT presses the throttle

Brief Explanation:you enter training already “on internal diesel” (fats + ketones); the HIIT micro-shock forces the cells to quickly recycle spent components → intensive repair mode.

3 ️ ⃣ Role of electrolytes

Fasting + sweating from HIIT = loss of Na¹, K₂, Mg²³, so:

• prevent headache, fatigue, crutches;
• preserve plasma volume → more efficient transport of residual glucose and fatty acids;
• magnesium supports the recycling of ATP → ADP, so autophagy runs without “lag”.

Quick Shot:1 l water + 2 g pink salt + 200 mg K + 200 mg Mg (citrate) → sorbed throughout fasting.

Hormonal chart on 24 h (shortened in table)

4 ️ ⃣ Practical protocol in 5 steps

1. 8:00 p.m.— the last calorie (the previous evening).
2. 06:00— water + electrolytes; black coffee optional (obviously no sugar or milk or coconut oil).
3. 4:00 p.m.— HIIT (10 min warm-up, then 20 s sprints/40 s break).
4. 16:20 — 16:30.— cold shower + 500 ml water with salt 🧂.
5. 18:00— protein-rich meal (35%) + fibrous vegetables; reintroduce carbo only if you want to “refeed” (≤ 150 g).

5 ️ ⃣ Common mistakes

• “I skip the electrolyte, I just drink water”→ insomnia/dizziness.
• Too much HIIT (> 20 min)→ chronic cortisol, inhibits autophagy.
• Carbo immediately post-workout→ pick up insulin too early; leave 60-90 min.