The Personalised Fasting Guide

Stop guessing which fasting protocol is right for you.
Find out in minutes.

A complete guide to every fasting method — from 12-hour windows to 72-hour extended fasts — with sample meal plans, goal-specific protocols and a clear progression path built around your starting point.

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The Personalised Fasting Guide cover

Everything you need to fast correctly — for your biology, not someone else’s.

10 parts covering every fasting method from 12:12 to 72-hour extended fasts
Sample meal plans for every protocol so you know exactly what to eat
Goal-specific plans — fat loss, mental clarity, longevity and simplifying eating
A week-by-week progression table so you never advance too fast
A printable tracker and extended fast log
Honest breakdown of OMAD, 24-hour fasts, 48-72 hour fasts and how to break each one
The problem

Most fasting advice tells you what to do. It never tells you which one is right for you.

There are dozens of fasting protocols out there. The problem is not a lack of information — it is that generic advice does not account for your stress levels, your gut health, your metabolic state or your goals. Starting the wrong protocol at the wrong time makes you feel terrible and convinces you fasting does not work. Usually it is just the wrong starting point.

I tried 16:8 and felt awful the whole time

I don’t know if I should be doing OMAD or a 24-hour fast

What do I actually eat when I break my fast?

I want to try extended fasting but I’m not sure it’s safe

What’s covered

Every fasting protocol, explained clearly.

Not just the basics. The guide covers the full spectrum — from the gentlest starting point to the most advanced extended fasting protocols — with honest guidance on who each one suits, what to expect and how to progress safely.

12:12
The foundation protocol. Best starting point for high stress, gut issues or blood glucose instability.
14:10
The sweet spot for most people. Strong metabolic benefits without aggressive restriction.
16:8
The performance protocol. Where autophagy activation begins and fat adaptation deepens.
OMAD
One meal a day as a permanent daily routine. For fully fat-adapted people who want radical simplicity.
24hr
An occasional metabolic reset — done once a week or fortnight, then back to normal eating.
48–72hr
Deep cellular repair and peak autophagy. Full preparation and refeeding guidance included.
Inside the guide

10 parts. Everything you need to start, progress and stay consistent.

  • 01
    Understanding What Fasting Actually Does
    The metabolic switch, autophagy, insulin sensitivity and circadian biology — what is genuinely happening at each stage of a fast.
  • 02
    Finding Your Starting Point
    12:12, 14:10 and 16:8 explained with clear guidance on who each protocol suits and what to expect.
  • 03
    Progressing Your Fast Safely
    A week-by-week progression table, the keto-adaptation period explained, and a clear list of signs you are ready to advance.
  • 04
    Extended Fasting — OMAD, 24hr, 48-72hr
    Honest guidance on every extended protocol including full preparation checklists, what to do during each fast and exactly how to break them.
  • 05
    Your Personal Fasting Protocol
    A decision framework that helps you identify the right starting point and progression path based on your individual situation.
  • 06
    Protocols By Goal
    Four specific plans — fat loss, mental clarity, longevity and simplifying eating — each with its own week-by-week table to follow.
  • 07
    Sample Meal Plans For Every Fast Type
    Real meals for every protocol from 12:12 to 72-hour fasts, including 5 full OMAD plate ideas.
  • 08
    Breaking Your Fast
    Exactly what to eat after every type of fast, with a detailed hour-by-hour refeeding guide for extended fasts.
  • 09
    Your Fasting Tracker
    A printable weekly tracker, a progression checklist and an extended fast log to complete each time you do a longer fast.
  • 10
    Frequently Asked Questions
    10 of the most common questions answered honestly — muscle loss, women and fasting, exercise, headaches, medication and more.
Who this is for

This guide is for you if…

You have tried fasting before and felt terrible — and want to understand why and how to fix it

You are already fasting but want to understand what is actually happening and how to progress

You are curious about extended fasting but want an honest, safety-first guide before attempting it

You want a specific meal plan and protocol based on your goal — not generic advice

You get asked about fasting constantly and want a thorough, trustworthy resource to follow yourself

You want the science behind fasting without the biohacker noise or wellness fluff

Get the guide

Stop guessing. Start fasting correctly.

29 pages covering every fasting protocol, real meal plans, goal-specific tables and a complete extended fasting guide. $7 one-time. Instant download.

Get instant access — $7 →
One-time payment — instant PDF download — no subscription
This guide is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any fasting protocol, particularly extended fasts.