⏰

Intermittent Fasting

Time-restricted eating for longevity

16:8

Easy

Window: 8hr eating

Fast: 16hr

Benefit: Weight, autophagy

18:6

Moderate

Window: 6hr eating

Fast: 18hr

Benefit: Fat burning

20:4 (Warrior)

Hard

Window: 4hr eating

Fast: 20hr

Benefit: Deep autophagy

OMAD

Advanced

Window: 1 meal/day

Fast: 23hr

Benefit: Maximum autophagy

5:2

Moderate

Window: 5 normal, 2 low

Fast: 500-600 cal

Benefit: Flexible schedule

36-72hr

Expert

Window: Extended

Fast: 36-72hr

Benefit: Stem cells, reset