fastingplans
A quieter way to eat — est. 2026

Fast slowly.
Eat mindfully.
Live longer.

A calm, evidence-informed companion to intermittent fasting. Choose your rhythm, track your window, and understand what your body is doing between meals.

Explore methods Find my plan
Current session Live
Fat burning
12:48:00
of a 16-hour fast
Protocol 16 : 8
Eats open 3 : 12 pm
Sunlight streaming through a window onto a glass of water on a wooden table
“The best diet isn't found — it's the one you can return to, day after quiet day.”
— From the journal, Week 04
A simple plate of salmon, grains and greens — a balanced meal to break an intermittent fast
240k
Fasts tracked this week
17.4h
Avg. fasting window
92%
Finish their first week
6
Evidence-based protocols

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.

01 / Most popular
16:8

The Leangains

Sixteen hours of rest, eight of nourishment. The most studied protocol — sustainable, social, and surprisingly easy once your body adapts.

Beginner-friendlyDailyFat loss
02 / Gentle entry
12:12

The Circadian

Eat during daylight, rest at night. A natural on-ramp that aligns with your body's clock.

Absolute beginnerDaily
03
18:6

Deep State

A tighter window that pushes your body further into autophagy and metabolic flexibility.

Intermediate
04
20:4

The Warrior

A small ritual during the day, one generous meal at night. For those who crave structure.

Advanced
05
OMAD

One Meal

One table. One plate. A single meditative meal per day — not for the faint-hearted.

Advanced23 : 1
06 / Weekly rhythm
5:2

The Modified Week

Eat normally for five days, restrict to ~500 calories on two non-consecutive days. A weekly cadence instead of a daily one.

FlexibleWeekly

Know your baseline.

Before any protocol, 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 local.

BMI resultHealthy
23.5kg/m²
You're within the healthy range for your height.
Under18.52530Obese
BMR (rest)
1,480 kcal
Daily energy
2,034 kcal
For fat loss
1,534 kcal
Suggested
16 : 8

From the Journal

All articles →
A woman in soft morning light holding a glass of water by a sunlit window
Essay · 8 min read

The first 72 hours: what actually happens when you stop eating for a while.

Glycogen empties. Insulin settles. Autophagy wakes up around hour 18. We walk through the quiet machinery of a short fast — minute by minute, system by system.

By Dr. Lena Harrow·Apr 14, 2026
A colorful breakfast bowl with fresh fruit, oats and seeds — a gentle way to break a fast
Eating · 6 min

What to break a fast with — and what to avoid.

The first bite sets the tone. A practical guide to reintroducing food gently.

Ana Voss·Apr 9
A person walking down a quiet path at dusk, backlit by warm light
Science · 5 min

Autophagy, explained without the hype.

What the research actually says about cellular cleanup during fasting.

Theo Park·Apr 3

Honest answers.

Most questions about intermittent fasting have simple answers. Here are six.

Will I lose muscle if I skip breakfast every day?
Not from a 16-hour fast. Your body preferentially uses stored glycogen and fat for fuel during shorter fasts. Muscle loss becomes a real risk only at very long, repeated fasts without adequate protein. On daily protocols like 16:8, concentrate protein in your eating window and you'll be fine.
What can I drink during the fasting window?
Water, black coffee, and unsweetened tea. A pinch of salt in water helps on longer fasts. Anything with calories — including milk, juice, or sweeteners that spike insulin — technically breaks the fast.
Is fasting safe for women?
For most healthy women, yes. Shorter windows (12:12 or 14:10) tend to work better hormonally than aggressive protocols. If you're pregnant, breastfeeding, or have a history of disordered eating, speak to your doctor first.
How long before I see results?
Most people report better energy and steadier hunger within 5–10 days. Body composition changes follow over weeks, not days — and the quality of what you eat during your window matters more than the length of the fast itself.
Can I exercise while fasted?
Light to moderate cardio is often easier fasted. Heavy strength training is best timed closer to your eating window, ideally with a meal 30–60 minutes after.
What if I get a crushing headache on day one?
Usually dehydration or electrolytes. Drink more water with a pinch of sea salt. If it persists, ease into a shorter window for a week and build up.

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.

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