Choose Your Protocol
One size doesn't fit all
Different fasting protocols suit different lifestyles and goals. The best protocol is the one you can sustain consistently.
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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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.
What breaks a fast?
Tap each — some are clear, some are debated.
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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.