FB上禁食与自噬群组关于电解质管理...Fasting & Autophagy - must be EXPERIENCED with minimum 3+ days of fasting

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Fasting & Autophagy - must be EXPERIENCED with minimum 3+ days of fasting
→ 禁食与自噬——必须通过至少3天以上的禁食来体验


重要通知——请先阅读
This document is not a fasting protocol or a medical guideline. It is a general resource on electrolyte management during extended water-only fasting. It does not offer a fasting, or any specific fasting ideology, zero-electrolyte fasting, refeeding strategies, etc. I will not create a document discussing those methods. If members wish to debate or explore alternative fasting approaches, they are welcome to post about those topics separately in the group.

This document does not represent medical advice, and the reader assumes responsibility for their own decisions. Always consult a qualified healthcare provider before making changes to your fasting or supplementation practices.
→ 本文件并非禁食方案或医疗指南。它是一份关于长期纯水禁食期间电解质管理的通用资料。本文件不提供禁食相关（或任何特定的禁食理念、零电解质禁食、复食策略等）内容。我不会制作讨论这些方法的文件。若群成员希望辩论或探讨其他禁食方式，欢迎在群内单独发布相关话题的帖子。

本文件不代表医疗建议，读者需对自己的决定负责。在改变你的禁食或补剂服用方式前，务必咨询合格的医疗保健提供者。


长期禁食期间的电解质
When we speak about supplementing during a water fast, we must first define the term: a water fast, by definition, involves abstaining from food, calories, and all metabolic fuel, allowing only water. However, many people use the term “supplementing” to refer to the intentional intake of non-caloric, non-metabolic relevant substances that help maintain essential bodily functions.

This document focuses entirely on electrolyte supplementation during a water fast. No vitamins, complex herbs, or autophagy-modulating compounds are discussed. Our sole focus is the safe and effective use of sodium, potassium, magnesium, and calcium. These electrolytes are not optional. They are required for life, and during fasting, especially beyond 48 to 72 hours, they must be consciously managed, since food is no longer available to provide or buffer them.
→ 当我们谈论纯水禁食期间的补剂服用时，必须先明确这个术语：从定义上讲，纯水禁食指的是戒断食物、热量及所有代谢燃料，仅允许饮水。不过，很多人用“补剂服用”一词来指代刻意摄入无热量、与代谢无关但有助于维持身体基本功能的物质。

本文件完全聚焦于纯水禁食期间的电解质补充。不会讨论维生素、复方草药或调节自噬的化合物。我们唯一的关注点是安全有效地使用钠、钾、镁和钙。这些电解质并非可选——它们是生命必需的物质。在禁食期间，尤其是超过48至72小时后，必须有意识地管理这些电解质，因为食物不再能提供这些物质或对其进行缓冲。


电解质流失的风险
⚠️ As insulin levels drop, the kidneys begin to excrete sodium and water rapidly. Potassium also declines, more gradually. These losses can cause headaches, fatigue, muscle cramps, low blood pressure, even cardiac arrhythmias. Some people feel “fine” the first few days, but that does not mean their electrolyte levels are stable. Losses are cumulative and often become severe symptoms that appear many clinicians, and suddenly invisible until severe. That’s why a great many clinicians, and fasting experts recommend electrolyte mixtures from Day 1 of extended fasting.
→ ⚠️ 随着胰岛素水平下降，肾脏开始快速排泄钠和水。钾的水平也会下降，只是速度更缓。这些物质的流失可能导致头痛、疲劳、肌肉痉挛、低血压，甚至心律失常。有些人在最初几天感觉“还好”，但这并不意味着他们的电解质水平是稳定的。流失是累积性的，往往在症状严重前都难以察觉。这就是为什么很多临床医生和禁食专家建议从长期禁食的第1天就开始使用电解质混合物。


矿物质的“节约模式”误区
There is a common belief that the body goes into sparing mode for minerals like magnesium and calcium during fasting, and that supplementation may therefore not be necessary. This is partially true, but only temporarily, and only under ideal conditions.

Let’s start with magnesium. During the early days of fasting, magnesium excretion through the kidneys may decrease a hundred fold. However, over time, magnesium is used for thousands of enzymatic and neuromuscular functions, the body’s stores do become depleted, especially in individuals who begin fasting with suboptimal levels.

As for calcium, the body does prioritize maintaining serum calcium levels, but it does so by mobilizing calcium from the bones, not by reducing its use. While serum calcium may remain fast, calcium supplementation is usually not required in short to medium fasts. This comes at a cost. In short: calcium supplementation is usually not required.
→ 有一种常见的观点认为，禁食期间身体会进入对镁、钙等矿物质的节约模式，因此可能不需要补充这些物质。这种说法部分正确，但仅在理想条件下暂时成立。

先从镁说起。在禁食初期，通过肾脏排泄的镁可能会减少百倍。然而，随着时间推移，镁会被用于数千种酶促反应和神经肌肉功能，身体的镁储备会被耗尽——尤其是在禁食前镁水平就不佳的人身上。

至于钙，身体确实会优先维持血清钙水平，但它是通过从骨骼中调动钙来实现的，而非减少钙的使用。虽然血清钙水平可能在禁食期间保持稳定，但在中短期禁食中通常不需要补充钙。不过这是有代价的。简而言之：通常不需要补充钙。


电解质补充的核心原则
In summary: sodium and potassium must be actively replenished during fasting, starting early on. Magnesium should be added after a few days, especially in longer fasts. Calcium is usually spared, but there are exceptions.

Once a fast extends beyond 24 to 48 hours, significant sodium and potassium losses occur. These losses must be addressed immediately and consistently, not all at once, to avoid electrolyte imbalance and unnecessary strain on the kidneys or heart.

The most effective way to replace sodium and potassium is through a diluted electrolyte solution, prepared in the morning and sipped slowly throughout the day.
→ 总结：钠和钾必须在禁食期间主动补充，且尽早开始。镁应在几天后添加，尤其是在较长时间的禁食中。钙通常会被节约，但也有例外情况。

一旦禁食超过24至48小时，就会出现大量的钠和钾流失。必须立即且持续地（而非一次性）解决这些流失问题，以避免电解质失衡及对肾脏或心脏造成不必要的负担。

补充钠和钾最有效的方式是通过稀释的电解质溶液——早上配制好，然后全天缓慢小口饮用。


推荐的每日电解质混合物
Recommended daily electrolyte mix:
- Sodium chloride, either table salt or sea salt, approximately 4 to 5 grams per day.
- Potassium citrate (preferred) or potassium chloride, approximately 2 to 2.5 grams per day.

Mix this into 2 to 2.5 litres of water and sip slowly and evenly throughout the day; do not gulp in large quantities all at once.

This gives an approximate 2:1 sodium to potassium ratio by weight, which matches the actual loss rates observed during fasting.

This is different from fed-state dietary advice, which often recommends more potassium than sodium.
→ 推荐的每日电解质混合物：
- 氯化钠（食用盐或海盐均可）：每天约4至5克。
- 柠檬酸钾（优先推荐）或氯化钾：每天约2至2.5克。

将其混入2至2.5升水中，全天缓慢且均匀地小口饮用；不要一次性大量猛灌。

按重量计算，这会形成约2:1的钠钾比例，与禁食期间观察到的实际流失率相符。

这与进食状态下的饮食建议不同——后者通常推荐钾的摄入量多于钠。


饮水量指南
Many sources offer a flat rule of 2 litres per day for water intake, but this does not account for differences in body size, activity level, sweating, or environmental heat and humidity. A more flexible and accurate guideline is 30 to 35 millilitres of water per kilogram of body weight per day.

For example, a 50-kilogram person would need 1.5 to 1.75 litres, a 70-kilogram person would need 2.1 to 2.45 litres, and a 120-kilogram person would need 3.6 to 4.2 litres.

This is purely a baseline. If you’re sweating, exercising or in a hot climate, you may need more. The daily electrolyte mix should be dissolved in this total volume of water, and sipped throughout the day.
→ 很多资料给出每天2升水的固定摄入量规则，但这并未考虑体型、活动水平、出汗量或环境温度与湿度的差异。一个更灵活且准确的指南是：每天每公斤体重摄入30至35毫升水。

例如，50公斤的人需要1.5至1.75升，70公斤的人需要2.1至2.45升，120公斤的人需要3.6至4.2升。

这纯粹是一个基准值。如果你在出汗、锻炼或处于炎热气候中，可能需要更多的水。每日的电解质混合物应溶解在这个总水量中，全天小口饮用。


钾的形式选择
Once we’ve established the importance of potassium during extended fasting, the next question is which form of potassium should we use? The two most common forms are potassium chloride and potassium citrate, which can be purchased from online health retailers. Both deliver the same potassium. The difference lies in tolerance and additional benefits.

Potassium chloride is effective, but it can irritate the stomach and has a metallic taste. Potassium citrate is gentler on the stomach, mildly alkaline, and may help buffer acidity during fasting. I personally prefer potassium citrate, but potassium chloride remains a valid and practical choice if well tolerated.
→ 一旦我们明确了钾在长期禁食中的重要性，下一个问题就是：我们应该使用哪种形式的钾？两种最常见的形式是氯化钾和柠檬酸钾，可从线上健康产品零售商处购买。两者都能提供钾元素，区别在于耐受性和额外益处。

氯化钾是有效的，但它可能刺激胃，且带有金属味。柠檬酸钾对胃更温和，呈弱碱性，可能有助于在禁食期间缓冲酸度。我个人更倾向于柠檬酸钾，但如果耐受性良好，氯化钾仍是一个合理且实用的选择。


镁的补充建议
Magnesium should be introduced from day four onwards, or earlier if symptoms appear. The body cannot absorb large amounts of magnesium at once. There are only so many ion channels to transport magnesium, so the dose should be split throughout the day.

A recommended approach is to take 200 milligrams of elemental magnesium in the morning, ideally as magnesium malate for energy support. Then take another 200 milligrams in the evening, ideally in the form of magnesium glycinate to promote calmness and better sleep. Magnesium and calcium should not be taken at the same time, as they use the same absorption transporters and can interfere with each other. Magnesium oxide should be avoided, as it is poorly absorbed and often causes diarrhea.
→ 镁应从第4天开始补充，若出现症状则提前补充。人体无法一次性吸收大量镁——只有这么多离子通道可用于运输镁，因此剂量应分全天服用。

推荐的方法是：早上服用200毫克元素镁，最好是苹果酸镁以提供能量支持；然后晚上再服用200毫克，最好是甘氨酸镁以促进平静和更好的睡眠。镁和钙不应同时服用，因为它们使用相同的吸收转运蛋白，会相互干扰。应避免使用氧化镁，因为它的吸收率低，且常导致腹泻。


钙的补充说明
Calcium is not typically required during fasting. The body maintains calcium levels by pulling calcium from the bones. Unless you have a diagnosed calcium deficiency or bone-related condition, you should not supplement calcium during a fast. If you do use calcium, ensure it is taken at a different time from magnesium.
→ 禁食期间通常不需要补充钙。身体通过从骨骼中调取钙来维持钙水平。除非你被确诊为钙缺乏或有骨骼相关疾病，否则不应在禁食期间补充钙。如果你确实要使用钙，请确保在与镁不同的时间服用。


磷与复食综合征
Phosphorus is also an essential mineral, but it is not usually considered during fasting, as the body is very efficient at conserving phosphorus. However, phosphorus becomes critically required during refeeding, particularly after fasting more than five days. When carbohydrates are reintroduced, insulin drives phosphate into cells, which can result in dangerously low serum phosphate levels. This is known as “refeeding syndrome”. So, while phosphorus is not a concern during a long fast, it must be carefully considered when breaking a fast.
→ 磷也是一种必需矿物质，但通常不会在禁食期间考虑它，因为人体在保存磷方面效率很高。然而，在复食期间（尤其是禁食超过5天后），磷会变得至关重要。当重新摄入碳水化合物时，胰岛素会促使磷酸盐进入细胞，这可能导致血清磷酸盐水平危险地降低——这就是所谓的“复食综合征”。因此，虽然磷在长期禁食期间不是问题，但在结束禁食（复食）时必须谨慎考虑。


电解质失衡的症状
Now let’s look at symptoms that may indicate an electrolyte imbalance.

Low electrolytes can cause dizziness, headaches, muscle cramps, fatigue, low blood pressure, and heart palpitations. On the other hand, taking too many electrolytes can lead to water retention, tingling, nausea, loose stools, or rashes if consumed too quickly. Clear and frequent urination may indicate overhydration and sodium dilution: if that happens, reduce water intake slightly and increase sodium intake moderately.
→ 现在我们来看看可能表明电解质失衡的症状。

电解质过低可能导致头晕、头痛、肌肉痉挛、疲劳、低血压和心悸。另一方面，摄入过多电解质（若摄入过快）可能导致水潴留、刺痛感、恶心、稀便或皮疹。清澈且频繁的排尿可能表明过度补水和钠被稀释：若出现这种情况，可略微减少饮水量，并适度增加钠的摄入量。


用水建议
The type of water you use is a personal decision. If you are unsure about your local water quality, filtered water is always a good option. Clean tap water may also be fine in areas with good infrastructure. Use the cleanest water available to you based on what you know and trust.
→ 你使用的水的类型是个人选择。如果你不确定当地的水质，过滤水始终是个不错的选择。在基础设施良好的地区，干净的自来水可能也没问题。根据你所了解和信任的信息，使用你能获得的最干净的水。


科学依据说明
The science: The physiological behaviour of sodium, including their depletion, conservation, and role in maintaining balance, is well established in clinical biochemistry literature. While this document does not cite individual studies, it reflects broadly accepted scientific understanding and real-world experience.
→ 科学依据：钠（及其他电解质）的生理行为——包括其消耗、保存及在维持平衡中的作用——在临床生物化学文献中已有充分的研究基础。虽然本文件未引用具体研究，但它反映了被广泛接受的科学认知和现实经验。


免责声明
Disclaimer:
I am not a physician, medical professional, or licensed healthcare provider. This document is the result of my own research, years of reading scientific literature, observing clinical patterns, and exchanging ideas with others who study and practice extended fasting.

This is not medical advice and not a treatment plan. Everyone has different health conditions, medications needs, and risk factors. Before making decisions about fasting, electrolyte supplementation, or managing any medical condition, you must consult a qualified healthcare provider.

This is especially important for individuals with kidney issues, heart conditions, or those taking prescription medications—care truly in these cases must be tailored to the individual’s health.

This group is not a medical service. We are individuals helping each other understand the biochemistry of fasting. Take full responsibility for your choices, and seek professional medical help when you need it.
→ 免责声明：
我不是医生、医疗专业人员或持照医疗保健提供者。本文件是我个人研究、多年阅读科学文献、观察临床模式，以及与其他研究和实践长期禁食的人士交流想法的成果。

本文件不是医疗建议，也不是治疗方案。每个人都有不同的健康状况、用药需求和风险因素。在决定禁食、补充电解质或管理任何医疗状况之前，你必须咨询合格的医疗保健提供者。

这对有肾脏问题、心脏疾病或正在服用处方药的人来说尤为重要——这些情况下的护理必须根据个人健康状况量身定制。

本群并非医疗服务机构。我们是一群相互帮助、了解禁食生物化学的个体。请为自己的选择承担全部责任，并在需要时寻求专业医疗帮助。