Intermittent Fasting Protocols

Time-restricted eating patterns alternating fasting and feeding windows.

Evidence Score

84/100

Developer

Multiple researchers and clinicians

Duration

Ongoing lifestyle practice, benefits within weeks

Steps

14 phases

Conditions

5 targeted

Protocol Overview

Time-restricted eating patterns alternating fasting and feeding windows. Multiple protocols: 16:8 (16h fast, 8h eating), OMAD (one meal a day), 5:2, alternate day fasting. Easier than extended fasting.

Conditions Treated

Weight lossinsulin resistancemetabolic healthlongevitycognitive function

Obesity / Weight Loss Resistance →Type 2 Diabetes Reversal →

Key Resources

The Complete Guide to Fasting by Fung, "The Longevity Diet" by Longo, "The Circadian Code" by Panda, extensive PubMed literature

Safety Profile

Contraindications & Risks

Eating disorders, pregnancy/nursing, underweight, children, type 1 diabetes, some medications

Important Notes

Strong evidence base. Easy to implement. Sustainable long-term. Aligns with circadian biology. Weight loss, improved insulin sensitivity, autophagy benefits. Most studied fasting protocol. Various patterns allow flexibility. Early TRE (breakfast+lunch) may be superior to skipping breakfast. Ancestral eating pattern (no snacking).

Find a Practitioner

Connect with practitioners experienced in this protocol.

Browse Practitioners

EvidenceHigh

Evidence Score84/100

Categoryfasting

DurationOngoing lifestyle practice, benefits within weeks

About Evidence Score

The Evidence Score rates the strength of clinical and scientific evidence behind this protocol. Higher scores indicate stronger research support. This is a research tool, not medical advice.

Educational purposes only. Some alternative protocols carry serious risks. Always consult qualified healthcare professionals before beginning any treatment.