Fast slowly.
Eat mindfully.
Feel steadier.
A calm, general-information companion to intermittent fasting. Choose your rhythm, track your window, and learn what's commonly understood about eating patterns between meals.
Six rhythms
for six different lives.
From the gentle 12:12 to the deeper OMAD, each protocol is a different conversation between your body and the clock. Pick the one that fits your week, not the other way around.
The Leangains
Sixteen hours of rest, eight of nourishment. A well-studied protocol: sustainable, social, and often easier than expected once your body adapts.
The Circadian
Eat during daylight, rest at night. A natural on-ramp that aligns with your body's clock.
Deep State
A tighter window that may support deeper fat metabolism and metabolic flexibility.
The Warrior
A small ritual during the day, one generous meal at night. For those who crave structure.
One Meal
One table. One plate. A single meditative meal per day, not for the faint-hearted.
The Modified Week
Eat normally for five days, restrict to about 500 calories on two non-consecutive days. A weekly cadence instead of a daily one.
FastingPlans' free timer fits every window; 16:8, 14:10 and 12:12 are ready in the app with one tap.
Know your baseline.
Before any protocol, it helps to know where you're starting. Calculate your BMI and estimated daily energy. Your plan should meet your body, not the other way around.
Body Index
Move the dials. Numbers update as you go, no account, no tracking, all in your browser.
From the Journal
All articles →
The first 72 hours: what actually happens when you pause eating for a while.
Glycogen empties. Insulin settles. Autophagy is thought to pick up around hour 18. We walk through the quiet machinery of a short fast, stage by stage.
What to break a fast with, and what to avoid.
The first bite sets the tone. A practical guide to reintroducing food gently.
Autophagy, explained without the hype.
What the research actually says, and doesn't say, about cellular cleanup during fasting.
Will I lose muscle if I skip breakfast every day?
Research suggests it's unlikely from a fast around 16 hours; the body tends to draw on stored glycogen and fat first. Muscle loss is more often linked to very long, repeated fasts without enough protein. On daily protocols like 16:8, many people do well by prioritizing protein in their eating window, but individual needs vary, so check with a doctor if you're unsure.
What can I drink during the fasting window?
Water, black coffee, and unsweetened tea are the standard choices. Some people add a pinch of salt to water on longer fasts. Anything with calories, including milk, juice, or sweeteners, is generally considered to break the fast.
Is intermittent fasting safe for women?
This varies by individual, and it's worth discussing with a doctor. Some people find shorter windows (12:12 or 14:10) more comfortable than longer protocols. If you're pregnant, breastfeeding, or have a history of disordered eating, please speak to your doctor before starting.
How long before I see results?
This varies widely by person. Some report steadier energy and hunger within a week or two; changes in body composition tend to follow over weeks, not days. What you eat during your window generally matters as much as the length of the fast. We make no promises about results.
Can I exercise while fasted?
Many people find light to moderate cardio comfortable while fasted. For heavy strength training, it often helps to train closer to your eating window and eat within 30 to 60 minutes after. Listen to your body and adjust as needed.
What if I get a headache on my first fasting day?
This is often linked to dehydration or electrolytes. Try more water with a pinch of sea salt. If it persists, ease into a shorter window for a week and build back up, or check with a doctor.
A quieter Monday,
delivered weekly.
One short letter each Sunday night: a protocol tip, a recipe to break your fast with, and one thing worth reading. No noise, ever.