All guides

Everything you need to start, in one place.

Six guides, every claim referenced to a trial. Pick the one answering the question that is holding you up, then start this week.

The shortest daily fast that reliably reaches the metabolic switch. Why sixteen hours, how to pick your window, and the trials behind it.

Five normal days, two low ones. In the trial that launched it, it matched daily dieting on weight and beat it on insulin resistance.

Coffee, sweeteners, medication, a splash of milk. Straight answers, so you can stop second-guessing and protect the window.

The seven reasons people quit, each with a one-minute fix — and the trial results waiting for anyone who gets past week three.

Eight weeks of 16:8 plus lifting: fat down, strength and muscle held. How to arrange training and protein around the window.

The hard contraindications and the grey areas. The most important page on this site.