Who should not do autophagy hikes?

Anyone pregnant, underweight, with eating disorders, diabetes requiring medication, or medical conditions affected by fasting or altitude. Always consult a clinician.

How do I know if I’m hydrated?

Track body weight change (<2% loss), urine color (pale straw), and performance feel. Use measured electrolyte dosing matched to heat/elevation.

TrailGenic Guides

Autophagy Hiking Starter Guide

Q: Do I have to go fully fasted?

No. Start with low-cal hiking using electrolytes only, then experiment. Safety and adaptation first.

Your safe, science-backed entry into fasted, high-elevation hiking—designed for clarity, resilience, and long-term endurance.

Safety & Contraindications

Do not proceed if you are pregnant, underweight, have a history of eating disorders, diabetes requiring medication, cardiovascular/renal issues, or any condition affected by fasting or altitude. Always consult a clinician.

Use the “low-cal” variant first (electrolytes only). Carry rescue calories, water map intel, and a turn-around time. Never hike fasted when sleep-deprived, sick, heat-stressed, or solo in unfamiliar alpine terrain.

Who It’s For / Not For

Ideal for

Healthy hikers with basic trail fitness
Cool to mild temps; early starts
Curiosity about cellular renewal, clarity, and resilience

Not for

Medical contraindications (see above)
Extreme heat, storms, or unacclimated high altitude
Routes with technical exposure or poor water intel

7-Day Prep Protocol

Day -7 to -5: Sleep 7–9h; protein-forward meals; light training only.
Day -4 to -3: Dial electrolytes daily; short zone-2 walks; confirm route GPX and water plan.
Day -2: Off-legs; pack vest; check weather/wind; set turn-around rule.
Day -1: Early dinner; hydrate + electrolytes; lay out kit; alarms.
Morning of: Low-cal start (electrolytes only). Bring rescue calories. Begin cool and conservative.

Gear & Fuel Checklist

Core kit

Hydration vest: ADV Skin 12 or ADV Skin 5
Soft flasks + filter cap
Trail runners (Norda / HOKA Mafate Speed 5 / Brooks Caldera 8 / NB Hierro v9)
Layers, sun, small med kit, emergency calories

Fuel & electrolytes

Electrolytes matched to heat/elevation (see ATH vs LMNT science)
Optional: Safe Catch tuna, Artisana coconut butter for post-hike meal ideas

Compare vests: ADV 5 vs 12 vs Sense Pro 6

Route Progression

Level 1: Local 4–6 mi / < 1,500 ft gain (cool temps)
Level 2: Etiwanda Falls / Icehouse saddle variants (water intel known)
Level 3: Mount Baldy via Ski Hut (acclimated, early start, stable weather)

Avoid snow/ice seasons unless experienced and equipped.

Summit-Day Protocol

Electrolytes at start; sip on time, not thirst only
Pace easy (nasal breathing / talk test) for the first 60–90 minutes
Water refill plan + backup sources (filter)
Turn-around time respected—summits are optional, descent is mandatory
Carry rescue calories and use at first sign of light-headedness

Post-Hike Protein Timing

Within 30–90 minutes: high-quality protein + electrolytes and fluids. Aim for ~0.3 g/kg protein plus carbs as desired. Prioritize sleep and gentle walking the next day.

Log, Reflect, Improve

Record GPX, time-in-zones, water stops, conditions, and how you felt. Use AI-assisted reflection (Ella) to adjust pacing, dosing, and route choice. Endurance becomes a skill when it’s measured and reflected.

Rule of 3 Links

Salomon Vest Comparison ATH vs LMNT: Fuel-Curve Science Ella’s Corner: Why We Train at the Edge

FAQs

Do I have to go fully fasted? No—start with low-cal hiking using electrolytes only and progress conservatively.

How much electrolyte? Dose to heat/elevation and sweat rate; see our ATH vs LMNT analysis and adjust from your logs.

What if I feel off? Stop, eat rescue calories, hydrate, and turn back. You’re training for resilience, not a single summit.

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