16 hours fasting, 8 hours eating. The protocol is simple. The metabolic changes during those 16 hours are not. Here's a clear account of the physiology — and who it actually works for.
Read the article →Intermittent fasting isn't a diet. It's a meal timing framework. This blog covers what the research says about different fasting protocols, what to eat to support them, and how to avoid the common mistakes that make people quit in the first week.
Glycogen depletion, ketone production, autophagy activation — the 16-hour fast window sets off a chain of metabolic events. Here's the timeline and the evidence behind each stage.
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Circadian biology governs how your body metabolizes food. Eating in alignment with your daylight hours — not just in a window — changes outcomes significantly.
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The first meal after your fasting window sets the metabolic tone for the rest of your eating day. Protein first, refined carbs last — here's the reasoning and the practical approach.
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The fear that fasting causes muscle loss is common but overstated. Here's what research shows about protein timing, meal frequency, and muscle protein synthesis during intermittent fasting.
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Headaches, fatigue, and dizziness during fasting are usually electrolyte depletion — not starvation. Here's how to maintain electrolyte balance during an extended fast.
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