Phase · Early fasting
Early fasting, explained.
Hours four to twelve. Liver glycogen becomes the primary fuel; glucagon rises as insulin falls.
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The ghrelin wave, and how to ride it
Behavior · 4 min
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Intermittent fasting schedules — 12:12 through 72 hours, explained
Every common intermittent fasting schedule — 16:8, 18:6, 20:4, OMAD — plus 24-, 36-, 48-, and 72-hour extended fasts. Which biological phases each one reaches, and how to pick one.
Protocol · 10 min
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What is intermittent fasting? A 6-phase guide to the biology
A definition of intermittent fasting, the six biological phases a fast passes through, the protocols that get you there, and what the research actually supports — and does not.
Overview · 12 min
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How to start intermittent fasting — a 4-week gentle ramp
Most people who quit intermittent fasting in week one didn't fail at fasting — they failed at the ramp. The honest 4-week onboarding from 12:12 to 16:8 that actually sticks.
How-to · 9 min