7 doctor-designed fasting protocols. From 16:8 to extended 72-hour fasts. Choose what fits your lifestyle and maximize fat loss, autophagy, and cellular regeneration.
As recommended by leading keto doctors
Choose the protocol that fits your lifestyle and goals.
Fast 16 hours, eat within an 8-hour window. Most popular, easiest to start.
Deeper daily ketosis. For intermediate practitioners.
One meal a day or 4-hour eating window. Aggressive fat loss.
Dinner to dinner. Triggers peak autophagy.
Dinner Monday to breakfast Wednesday. Deep autophagy.
Extended fasts. Medical supervision recommended.
Fasting windows synced to menstrual cycle.
Body processing last meal. Blood sugar rises, insulin active. No fat burning yet.
Blood sugar normalizing. Insulin dropping. Body begins accessing liver glycogen stores.
Liver glycogen depleting. Body switches to fatty acid oxidation. Fat burning begins.
Cellular cleanup activates. Damaged proteins and organelles recycled.
Human growth hormone increases 300-500%. Preserves muscle while burning fat.
Blood ketone levels reach 1.0-3.0 mmol/L. Full fat-burning mode. Mental clarity peaks.
Insulin sensitivity dramatically improved. Pancreatic beta cells begin recovery.
Old immune cells cleared. Stem cell-based regeneration begins.
Full immune system renewal. Maximum autophagy. Significant IGF-1 reduction.
Drinks and supplements safe during fasting windows.
Plain or sparkling. Add salt for electrolytes.
No sugar, no milk. Caffeine enhances fat burning.
Contains EGCG which supports autophagy.
Sodium, potassium, magnesium. Essential during extended fasts.
1 tbsp in water. Reduces insulin response.
Technically breaks a fast but many keto doctors recommend it during extended fasts for electrolytes and minerals.
Plain sparkling. Still counts as water.
Chamomile, peppermint, etc. Zero calories.
Pink Himalayan preferred. Prevents electrolyte loss.
Contains caffeine. Supports fat burning.
Small amount OK. Large amounts might spike insulin slightly.
Check labels. Some can break fast or spike insulin.
People on their keto + fasting journey
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