⏱ IF Timer

Water, black coffee, and plain tea won't break your fast. Stay hydrated throughout the fasting window.

Sleep covers your longest fast stretch automatically. End your eating window 2–3 hours before bed.

Break your fast with protein and healthy fats first to avoid a blood sugar spike and rebound hunger.

Add a pinch of sea salt to water during long fasts. Electrolytes prevent headaches and brain fog.

Start with 16:8 for 2–3 weeks before progressing. Consistency beats aggressive protocols every time.

Light fasted cardio can enhance fat burning in the morning. Save high-intensity workouts for after eating.