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Choose Your Protocol

1-minute read 30 XP in app 6 cards

One size doesn't fit all

Different fasting protocols suit different lifestyles and goals. The best protocol is the one you can sustain consistently.

6+ proven fasting protocols

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Compare fasting protocols

Compare time-restricted eating with alternate-day fasting.

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Order by intensity

Rank these fasting protocols from easiest to most intense.

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Fact

Eat-the-window EARLIER outperforms LATER

Two people on 16:8 — one eats 8am-4pm, the other 1pm-9pm. Same total fasting time, very different metabolic outcomes. Early time-restricted eating (eTRE) studies (Sutton 2018, Jamshed 2022) show better insulin sensitivity, lower blood pressure, and better fat oxidation in the early-window group. Circadian alignment matters as much as window length.

Early > late TRE timing matters as much as window

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What breaks a fast?

Tap each — some are clear, some are debated.

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Takeaway

Key Takeaway

Start with 16:8 time-restricted eating — eat within an 8-hour window, fast for 16 hours. It's the most sustainable protocol with strong longevity evidence.

16:8 best starting protocol

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