01
Check your inbox
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02
Download and save your PDF
Save it somewhere you can find it easily — your phone, laptop or a cloud folder. The guide is 29 pages and designed to be read in sections, not all at once.
03
Start with Part 5 if you're in a hurry
Parts 1-4 give you the science and the protocols. If you just want to know which fasting window to start with right now, go straight to Part 5 — Your Personal Fasting Protocol — and come back to the rest.
04
Print the tracker in Part 9
The weekly tracker and extended fast log in Part 9 are most useful printed out. 30 seconds per day to fill in and you will spot patterns you would otherwise miss.
Want to know which fasting window suits your biology?
The free Aging Acceleration Assessment scores your metabolic health, gut health, stress resilience and hormonal health — and calculates your exact recommended fasting window based on your individual results.
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This guide is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any fasting protocol.