Intermittent Fasting

• aka Time Restricted Eating - includes all the different times / ratios upto 36h
• Biological Processes
  • 24 hour fast OMAD
  • 36 Hour Fasts
• Energy Levels Concept: Switch vs. State
  • Ketosis: Gradient (Production ramp-up).
  • Metabolic Switch: Binary (Sugar empty = 100%).
  • The 50% Gap: The cause of “Hour 20 Fatigue.” The body has signaled for fat-burn, but the “factory” isn’t at full production yet.
    • The “Transient State” (Hour 16–24): This is the period of Metabolic Inefficiency. Your sugar is gone (Switch = 100%), but your fat-burning machinery is still “warming up” (Ketosis = 50%).
      • This 50% deficit is exactly what manifests as the fatigue you experienced.
    • As we age, “Metabolic Flexibility”—the speed at which we ramp up Ketosis—can slow down.
    • Trunk Fat (13.3%) as the Feedstock: Your body is currently learning how to “access” the trunk fat. The fatigue at hour 20 is actually a sign that the body is struggling to mobilize that specific fat fast enough to keep up with your energy needs.
      • The Good News: Every time you hit that wall and stay there for a bit, you are “training” the enzymes responsible for fat mobilization, making the next 20-hour fast
  • Strategy: Stick to 20h to “prime the pump.” Once Ketosis reaches 70-80% at hour 20, the fatigue will vanish, and the jump to 36h will be possible.
• Experiment for Mar 11th, 2026 : Exercise (Trampoline Jump 20min) before Breaking an 18 hour Fast collapsed:: true

  • This combination of fasted exercise and rebounder (trampoline) jumping is a powerful “metabolic stack” that specifically targets mitochondrial health and lymphatic drainage.

    From a “Chemical Engineering” perspective, you are essentially increasing the reaction rate of your cellular cleaning and energy production.

  • Mitochondrial Biogenesis: The Fasting + Exercise Stack

    • 1. The 18-Hour Window (The Catalyst)

      • By hour 18, your liver glycogen is nearly empty. Your body is shifting from “burning the fuel in the tank” to “burning the fuel in the vault” (body fat).
      • Mitochondrial Signal: In a low-insulin, high-AMPK state, your cells receive a signal that energy is scarce. This triggers PGC-1alpha, the “master regulator” of mitochondrial biogenesis.

    • 2. The 4,000 Morning Steps (Low-Intensity Steady State)

      • The Benefit: This is “Zone 1/2” activity. It encourages your mitochondria to become more efficient at Beta-Oxidation (burning fat for fuel).
      • Growth Effect: Walking at this stage doesn’t necessarily “grow” new mitochondria as much as it optimizes the existing ones to handle a fat-based fuel source.

    • 3. The Pre-Break Trampoline Jump (The High-Intensity Spike)

      • The Benefit: Jumping on a trampoline (Rebounding) just before your meal is a “metabolic finisher.”
      • Mitochondrial Growth: Short bursts of intensity (even 5-10 minutes) while fasted create a “localized energy crisis.” This is the strongest signal for Mitochondrial Biogenesis (growing new mitochondria).
      • Lymphatic Drainage: For your inflammation and bloating concerns, the “G-force” of jumping is one of the only ways to manually pump the lymphatic system, helping to clear out the “cellular trash” collected during your 18-hour fast.

    • 4. The “Sequential” Breakdown: Why this works

      • Step 1 (The Fast): Prepares the environment by lowering insulin.
      • Step 2 (The Walk): Depletes remaining easy sugar stores.
      • Step 3 (The Jump): Forces the cells to adapt to a sudden energy demand by building more “power plants” (mitochondria).

    • 5. Logseq Tracking & Safety logseq-note

      • Efficiency Check: Your son would recognize this as Process Intensification. You are getting more “work” (cellular repair) done in a shorter period.
      • The “Refeed” Rule: Because you’ve just stimulated mitochondrial growth, your first meal after the jump is critical.
        • Must: High Protein (Salmon/Shrimp/Whey) to provide the building blocks for the new cellular structures.
        • Must: Avoid high sugar immediately after, or you’ll cause a “oxidative stress” spike in those new mitochondria.
      • Dizziness Warning: Jumping at hour 18 while fasted can cause orthostatic hypotension (dizziness). Keep your Mineral Water close by.

  • Verdict

    • Yes, they will grow faster. - You are combining Autophagy (clearing out the old) with Biogenesis (building the new).
    • This “Fast-Walk-Jump” sequence is one of the most efficient ways to lower your metabolic age and reach your 81kg goal.