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Fasting Protocols

Intermittent fasting triggers autophagy — your body's cellular cleanup process — which repairs gut lining, reduces inflammation, and promotes clear skin.

Interactive Fasting Timer

Choose your protocol, see your schedule, prepare your body, and start.

or tap "Start Now"
🔒 Fasting Window 8:00 PM - 12:00 PM 16 hours
🍽️ Eating Window 12:00 PM - 8:00 PM 8 hours
Start Goal: 16h

Recent Fasts

Prepare for Your Fast

What to eat, drink, and have ready before you begin

🍽️ Your Last Meal Before Fasting

Eat this 1-2 hours before your fasting window starts to sustain energy and prevent cravings.

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Healthy Fats

Avocado, olive oil, nuts, or coconut oil — keeps you satiated longer

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Quality Protein

Salmon, chicken, eggs, or lentils — stabilizes blood sugar overnight

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Fiber-Rich Vegetables

Broccoli, spinach, sweet potato — feeds beneficial gut bacteria

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Fermented Foods

Sauerkraut, kimchi, or yogurt — primes your microbiome

🍲 Suggested Pre-Fast Meals

✅ Fasting Supplies Checklist

🌅 Prepare Your Break-Fast Food

Have these ready so you break your fast gently and protect your gut lining:

Why Fasting Heals Your Gut & Skin

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Autophagy Activation

After 16+ hours of fasting, your body activates autophagy — a cellular recycling process that removes damaged gut lining cells and replaces them with new, healthy ones. This directly repairs intestinal permeability ("leaky gut").

Peak Autophagy: 18-24 hours into a fast. The 18:6 protocol hits the sweet spot for gut repair.
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Microbiome Rebalancing

Fasting starves harmful bacteria that thrive on sugar and processed foods. Research shows that intermittent fasting increases the Akkermansia and Bacteroidetes populations — beneficial strains linked to reduced inflammation and healthier skin.

Key finding: A 2023 study showed IF increased gut microbial diversity by 20% within 4 weeks.
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Insulin & IGF-1 Reduction

Fasting dramatically lowers insulin and IGF-1 levels — two hormones directly linked to sebum overproduction and acne. Lower insulin = less sebum = fewer breakouts. This is one of the fastest-acting benefits of fasting for acne.

Timeline: Insulin drops within 12 hours. IGF-1 reduction noticeable after 1-2 weeks of consistent IF.

Choose Your Protocol

Start with 16:8 and progress as your body adapts. Each protocol has specific benefits for gut health and acne.

Beginner Friendly

16:8 — The Foundation

Fast 16 hours, eat within 8 hours

Example: Eat 12pm - 8pm, fast 8pm - 12pm

  • Easiest to maintain long-term
  • Initiates early autophagy
  • Lowers insulin by 20-31%
  • Reduces inflammatory markers
  • Best for: First 1-2 weeks of your reset
Tip: Skip breakfast, not dinner. Social eating in the evening is easier to maintain.
Intermediate

18:6 — The Sweet Spot

Fast 18 hours, eat within 6 hours

Example: Eat 1pm - 7pm, fast 7pm - 1pm

  • Full autophagy activation
  • Significant gut lining repair
  • Greater microbiome diversity benefits
  • Stronger anti-inflammatory effects
  • Best for: Weeks 2-4 of your reset
Tip: This is the most research-supported window for gut healing. Many people find this the "goldilocks zone."
Advanced

20:4 — Warrior Protocol

Fast 20 hours, eat within 4 hours

Example: Eat 4pm - 8pm, fast 8pm - 4pm

  • Deep autophagy and cellular renewal
  • Maximum insulin sensitivity
  • Strong gut microbiome reset
  • Enhanced growth hormone release
  • Best for: Experienced fasters, periodic use
Caution: Only attempt after 2+ weeks of 18:6. Ensure you get adequate nutrition in your eating window.
Advanced

OMAD — One Meal A Day

Fast 23 hours, 1 large meal

Example: One nutrient-dense meal at 6pm

  • Maximum autophagy window
  • Profound insulin reset
  • Strongest anti-inflammatory effect
  • Simplifies meal planning
  • Best for: Periodic use (1-2x per week)
Caution: Not recommended daily for beginners. Your one meal must be extremely nutrient-dense. Include healthy fats, protein, and at least 8-10 different plants.
Special Protocol

24-36h — Extended Reset

Full day or overnight extended fast

Example: Dinner to dinner (24h) or dinner to next-day lunch (36h)

  • Deep cellular cleaning and gut repair
  • Stem cell regeneration begins at 24h
  • Profound microbiome shift
  • Best done with bone broth support
  • Best for: Once per month during reset
Caution: Consult a healthcare provider before attempting extended fasts. Stay hydrated. Break with gentle foods (bone broth, steamed vegetables).
Gut Healing Special

Bone Broth Fast Day

24 hours consuming only bone broth

Drink 4-6 cups of warm bone broth throughout the day

  • Provides collagen, gelatin, and L-glutamine
  • Repairs gut lining while fasting
  • Rich in glycine — anti-inflammatory amino acid
  • Easier than water-only fasting
  • Best for: Weekly, especially in Phase 2 of the reset
Tip: Use grass-fed beef bones or organic chicken bones. Simmer for 24+ hours with apple cider vinegar to extract minerals.

Fasting Tips for Skin Healing

What You CAN Have During a Fast

  • Water — as much as you want, add a pinch of sea salt
  • Black coffee — no sugar, no milk (may enhance autophagy)
  • Green tea — rich in EGCG, supports autophagy
  • Herbal tea — peppermint, ginger (great for gut)
  • Apple cider vinegar — 1 tbsp in water (supports digestion)
  • Bone broth — on bone broth fast days only

Breaking Your Fast for Gut Health

How you break your fast matters as much as the fast itself. A harsh break can undo gut healing benefits.

  • Start small — begin with bone broth or a small handful of berries
  • Wait 15-20 min — then eat a gentle meal with cooked vegetables
  • Include healthy fats — avocado, olive oil, or coconut oil
  • Add fermented foods — a serving of sauerkraut or kimchi
  • Avoid sugar — breaking fast with sugar spikes insulin dramatically
  • Chew thoroughly — digestion starts in the mouth
When NOT to Fast

Do not fast if you: are pregnant or breastfeeding, have a history of eating disorders, are under 18, have type 1 diabetes, are on medications that require food, or feel dizzy/unwell during fasting. Always consult your doctor first.