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From: koan

2/9/2026 6:53:02 PM

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Public service announcement :).

For years now I fast from about 8 at night until about 12 the next day.

And I swim 6 days a week in the morning for between 30 and 60 minutes before eating a meal.

I am doing it for the effect of autophagy, as well as stayiing fit.

Here is what AI says about it.

AI Overview

Exercise is a powerful driver of autophagy, acting synergistically with intermittent fasting to accelerate and deepen cellular cleanup. Combining 1 hour of moderate-to-vigorous exercise (like Zone 2 training) with fasting can initiate
as much autophagy as a 3-day fast. It can boost autophagic markers by 40% even in shorter fasting windows.
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Impact of Exercise on Autophagy & Fasting:

Accelerated Initiation: While fasting alone typically requires 16–24+ hours to trigger significant autophagy, exercise can induce it much faster (within 30-60 minutes).
Synergistic Effect: Exercising in a fasted state (e.g., in the morning before breaking a 16:8 fast) magnifies the autophagic response because low insulin and AMPK activation (from exercise) simultaneously turn off the "brake" on cellular cleanup.
Intensity Matters: Both HIIT and zone 2 aerobic exercise induce significant autophagy, with 60 minutes of moderate-to-vigorous exercise often recommended.
Improved Efficiency: Habitual exercisers (high

VO2cap V cap O sub 2
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Max) experience a 40% greater increase in autophagy during fasting compared to sedentary individuals.
Tissue-Specific Benefits: Exercise-induced autophagy is notable in the brain, heart, and liver, contributing to increased longevity and cellular rejuvenation.

Best Practices:

Fasted Exercise: Perform exercise at the end of a fast for maximal results.
Consistent Training: A mix of 30-60 minutes of aerobic exercise (4 days/week) and resistance training (3 days/week) is recommended.
Duration: 60 minutes or more of moderate to vigorous aerobic exercise is highly effective.
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