Get the free printable
7-day fasting plan.
Six things you get in the PDF.
Day-by-day 7-day schedule
From a 12-hour baseline window to a clean 16:8 — with exact meal times written down.
Eating-window macro targets
Protein, fiber, electrolyte numbers that keep energy stable through the adaptation phase.
Adaptation-phase survival kit
What normal hunger feels like, what abnormal feels like, and exactly when to adjust or stop.
Troubleshooting, by symptom
Headaches, sleep disruption, energy crashes, social meals, fasted workouts — what each one means and what to do.
What to do after day 7
A lock-in plan so you do not rebound. When to hold the window, when to extend, when to pause.
What each of the seven days looks like.
Finish dinner by 7pm. Eat at 7am. No change to meal composition. This is your floor.
Push first meal to 9am. Expect a hunger wave around 10am — it passes in 15 minutes.
Same window as Day 2. Add a pinch of salt to water before the wave. Most "fasting headaches" are sodium, not hunger.
Hold the window. Expect energy shifts as glycogen depletes. Normal. Do not push beyond 14:10 today.
First meal at 10am. When you eat, eat protein and vegetables before carbs — research shows up to 29–54% smaller spikes in adults with type 2 diabetes or prediabetes (Shukla 2015, 2019).
Noon to 8pm. The most research-backed window. Keep protein + fiber sequencing from Day 5.
Walk through the lock-in worksheet. Decide: hold 16:8, maintain 14:10, or pause entirely. All three are valid.
Common questions.
Is it really free?+
Yes. No credit card, no hidden tier, no upsell. Sign up, get the PDF, leave the list anytime.
Is this safe for beginners?+
The guide starts at a 12-hour window — which most adults already do overnight — and ramps gradually to 16:8 over seven days. It is not appropriate for pregnancy, type 1 diabetes, eating-disorder history, children, or anyone on GLP-1 medications. Always consult your healthcare provider before starting.
What's the science behind this plan?+
Evidence from Sutton et al. (2018, Cell Metabolism), the TIMET trial (2024, Annals of Internal Medicine), and the de Cabo & Mattson review (2019, NEJM). The 7-day ramp follows Anton et al. (2018) on metabolic-switch timing. We are honest about what is strong (insulin sensitivity) vs. uncertain (autophagy-at-16-hours).
Will fasting alone help me lose weight?+
When calories are matched, intermittent fasting loses about the same weight as continuous caloric restriction (Trepanowski 2017, JAMA IM). The unique benefit is metabolic — insulin, blood pressure, lipids — and it shows up independent of the scale.
What if it doesn't work for me?+
Then stop. Fasting does not work for everyone, and it is not a test of character. If hunger is extreme, sleep is disrupted past the adaptation phase, or mood changes are significant, the protocol is the wrong tool for you.
After the seven days? Keep the rhythm with the free 7-Day Meal + Move Tracker (PDF) — food order plus a 10-minute walk after meals.
Seven days.
Real science.
No guesswork.
The PDF is ready. Enter your email and start fasting the right way — the way the research actually supports.