Fasted Hiking Progression Playbook

TrailGenic’s North Star:
to enable a longer life, lived sharper, steadier, and with meaning that outlives us.

That journey starts with the simplest, safest stressor: fasting alone. Hiking below 6,000 ft lets you experience fat metabolism, autophagy pathways, and clarity without the added strain of altitude.

🔹 Stressor #1 — Fasting (<6,000 ft)

What happens in your body

• Glycogen depletion: Your body begins dipping into stored glycogen.
• Fat oxidation: Fat becomes the dominant fuel.
• Ketone production: Mild rise in ketones supports brain clarity.
• Hormonal shift: Norepinephrine boosts alertness, growth hormone increases tissue repair signaling.

Why it matters

• Safest way to train metabolic flexibility.
• Builds confidence in fasting + hiking without high risk.
• Sets the foundation for Stressor #2 (altitude) later.

🌄 Progression Ladder for Stressor #1

1. Intro Hikes (<3 mi, <1,000 ft gain)
   • Examples: Baldwin Hills Scenic Overlook (500 ft), Wisdom Tree (875 ft), Griffith Park hikes.
   • Goal: Test comfort fasting + moving.
2. Intermediate Hikes (4–6 mi, 1,000–2,500 ft gain)
   • Examples: Echo Mountain via Sam Merrill Trail (2,062 ft), Sturtevant Falls loop (little elevation, longer duration).
   • Goal: Build duration confidence in fasted state.
3. Advanced Sub-6k Peaks (6–10 mi, 2,500–3,500 ft gain)
   • Examples: Mount Lowe (5,606 ft), Mount Lukens if approached from a lower trailhead keeping summit <6k in framing, El Cajon Mountain (5,677 ft).
   • Goal: Push both distance and gain while staying under 6,000 ft.

✅ Keys to Mastery

• Electrolytes: Even at low altitude, sodium/potassium losses can cause fatigue.
• Hydration: 1–2L minimum.
• Consistency: Aim for 1–2 fasted hikes per week for adaptation.
• Fuel Ladder: Always carry backup carbs (even if unused).