Intermittent Fasting for Beginners: Complete Protocol (Part 3/10)
Masterclass Part 3/10 • Last Updated:Welcome to Part 3. In Part 2, we hacked your sleep. Now, we hack your fuel.
Intermittent Fasting (IF) is not a diet. It is a timing schedule. In the modern world, we eat constantly, keeping our insulin levels chronically high. This locks our fat stores.
Fasting is the practice of extending the natural gap between dinner and breakfast to allow insulin to drop, unlocking Metabolic Flexibility. It is the physiological equivalent of cleaning your house.
1. Which Schedule Should You Start With?
Don't jump into a 24-hour fast. Your body needs time to become "fat-adapted" (learning to use fat for fuel). Without adaptation, you will experience severe cravings and fatigue.
Level 1: The "12:12" (Circadian Reset)
Example: Eat 8 AM to 8 PM. Fast 8 PM to 8 AM.
This is the baseline for human health. It allows the gut to rest overnight. Do this for 1 week before advancing.
Level 2: The "16:8" (The Gold Standard)
Example: Eat 12 PM to 8 PM. Fast 8 PM to 12 PM.
This basically means skipping breakfast. You enter the 16-hour window where fat burning accelerates and Growth Hormone rises to preserve muscle. This is sustainable for life.
Level 3: The "18:6" (Advanced)
Example: Eat 2 PM to 8 PM.
For faster weight loss or deeper autophagy. Recommended only once you are fully adapted to 16:8.
2. What Breaks a Fast? (The Traffic Light Guide)
The most common question in biohacking. The goal is to keep Insulin near zero. Even small amounts of food can spike insulin and stop fat burning.
3. Surviving the "Keto Flu" & Hunger
When you stop eating carbs frequently, your kidneys excrete sodium. This leads to the "Keto Flu": headaches, dizziness, and fatigue.
The Fix: Electrolytes.
You aren't hungry; you are mineral deficient. A pinch of good quality salt (Pink Himalayan or Sea Salt) in your morning water often eliminates hunger pangs instantly. Hydration without minerals = dehydration.
4. The "Bio-Individual" Approach: Women vs. Men
Warning for Women: Women are more sensitive to starvation signals (Kisspeptin neuron). Aggressive fasting can disrupt the menstrual cycle (amenorrhea).
The Protocol: Women should avoid fasting during the week before their period (Luteal Phase), when the body needs more energy. Stick to 12:12 or 14:10 during that week. (See our Cycle Syncing Guide).
Track Your Fasting Window
Consistency creates adaptation. Use our tools to time your fasts and calculate your re-feed macros.
Open Biohacker DashboardBeginner's Fasting FAQ
Does fasting burn muscle?Generally, no. During fasting, Human Growth Hormone (HGH) increases significantly (up to 5x), which protects muscle mass. Muscle loss only occurs if you do not eat enough protein during your eating window.
Can I workout while fasting?Yes. "Fasted Cardio" (Zone 2) is excellent for fat loss. Strength training can also be done fasted, but ensure you eat protein immediately after to initiate repair.
Will it slow my metabolism?No. Long-term calorie restriction slows metabolism. Intermittent Fasting (short-term stress) actually increases metabolic rate via norepinephrine release. It keeps the fire burning hot.
New England Journal of Medicine, Cell Metabolism (Satchin Panda), Journal of Translational Medicine.
