Protocols

Fasting Protocols

Practical, step-by-step guides for every fasting approach. Whether you're doing your first 16-hour fast or planning an extended protocol, start here for clear instructions and what to expect.

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Start Here, Then Go Deeper

Every fasting protocol shares the same basic mechanics, but the details of how to start, how long to fast, and how to break a fast safely change quite a bit between approaches. These guides cover the practical side: what to expect in your first week, and how to choose an approach that actually fits your schedule.

A single beautifully composed dinner plate with a balanced meal of vegetables, grains, and protein on a minimalist white table, soft natural light
Fasting Protocols March 29, 2026

The OMAD Diet: A Complete Guide to One Meal a Day Fasting

A 2007 RCT found OMAD reduced fat mass without cutting calories, but also raised LDL and blood pressure. Here's what the evidence shows and how to do it safely.

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Clean kitchen counter with a glass of water and a clock, representing structured fasting protocols and meal timing
Fasting Protocols March 14, 2026

Which Fasting Protocol Is Right for You? A Research-Backed Guide to the Main Approaches

Compare TRE, 5:2, alternate-day fasting, and extended fasting with head-to-head RCT evidence to find the protocol that fits your goals and lifestyle.

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