Autophagy (intermittent fasting) and Mitochondria Biogenesis (HIIT)
There are two sides of the regeneration coin
On one side we have the recycling function which is autophagy. Damaged cells have to be recycled or cleared so we can see autophagy as a kind of internal detox mechanism for the body. It has also been suggested that autophagy is a key element in the caloric restriction method of life extension.
On the other side we have the creation function. New cells are created over time to replace old cells. Mitochondria biogenesis is in essence the creation of new mitochondria and this has been shown to be important for energy regulation. Mitochondria primarily supports the energy system and if mitochondria is dysfunctional this can contribute to many of the diseases which are associated with aging such as diabetes.
Intermittent fasting + High Intensity Interval Training
Intermittent fasting results in autophagy once the liver is depleted of glycogen. If you consume a lot of carbs this can take up to 36 hours. So when trying to trigger autophagy people will tell you to avoid eating a lot of carbs (low carb). It is possible to enter autophagy in as little as 12 hours if carb intake is kept very low. If protein intake is kept low it can happen even faster. A few months out of a year of intermittent fasting could be enough but if a person decide to do this on a regular basis then I don't think it is a good idea to do low carb on days when doing intense workouts.
High intensity interval training results in mitochondria biogenesis and other healthy metabolic and cardiovascular adaptations. This promotes growth and fat loss. The combination of clearing out dead cells autophagy with biogenesis is the rejuvenation effect.
The rejuvenation effect routine
A routine of tracking calories so keep yourself in a deficit, cyclic fasting or intermittent fasting, and HIIT, appears from the science to be a way to rejuvenate the body internally. Resistance training can make the muscles stronger and improve the aesthetic condition of the human body.
A simple fasting routine is to consume a couple avocados a day within 1 hour, for approx 5 days. This is the fasting mimicking diet routine.
Another simple fasting routine is to consume whatever you want within a 1 or 4 hour feeding period each day and fast for either 20 or 23 hours each day. This is more challenging but it can be done right if a person sets their feeding period to either immediately after their workout session or to feed around that session.
Ideally you want to empty out the muscles of their glycogen quickly, a 1 hour long weight training session focused on every muscle plus 20-30 minutes of HIIT cardio then fasting for 20+ hours will do the trick
I don't see it necessary to "empty out muscle glycogen" as that could be dangerous. I do think the goal is to empty out liver glycogen but this happens on it's own. HIIT does tax the muscle glycogen stores but I think it will result in bonking if you deliberately do it and then fast on top of it.
It takes carbs to do HIIT in the first place. You can do it while in ketosis but it is less studied.
I am fasting right now actually lol
I will post my first meal soon
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