Fasting
Climb the ladder. In order.
Keto makes fasting easier — stable glucose and ketones quiet the hunger signal. The mistake is starting at the top.
The protocol ladder
12:12
The floor
Stop eating after dinner. Twelve hours off is a habit, not a fast — which is exactly why it works first.
16:8
The workhorse
Skip breakfast, hold the window. Most of the benefit, none of the drama. Hold it for two to four weeks.
18:6
The tightening
Same day, smaller window. Only step up when 16:8 feels like nothing.
OMAD
The tool
One meal a day. Powerful, optional, and not superior for everyone. Use it deliberately, not as a badge.
Fasting guides
This is educational content, not medical advice. Big diet changes deserve a conversation with your doctor — especially if you take medication or manage a condition. Full disclaimer.
Fasting won't fix a broken baseline.
If you're stalled, diagnose first — then add fasting. The diagnostic tells you which order applies to you.