Your fasting window, planned.
Pick a protocol, tell us when you wake up and work out, and we'll set your eating and fasting windows.
Intermittent fasting schedule
Break the fast with the first meal; finish the last meal roughly 1 hour before the window closes. Hydrate freely — water, black coffee, and unsweetened tea won’t break the fast.
Good to know
Which protocol should I start with?+
16:8 is the standard entry point — an 8-hour eating window is close to how most people already eat once you skip late-night snacks. Harder protocols (18:6, 20:4, OMAD) work for some but aren't more effective per the current research.
Does fasting break if I drink coffee?+
Black coffee, unsweetened tea, and water don't meaningfully raise insulin and don't break a fast for weight-loss or metabolic-health purposes. Cream, milk, and sweeteners do.
When should I work out?+
For morning workouts, start the eating window an hour post-workout so recovery nutrition lands promptly. For evening workouts, time the last meal to be the post-workout meal and end the window ~2 hours before sleep.
