The Complete Guide to Intermittent Fasting for Longevity

Intermittent fasting is one of the most powerful tools for activating autophagy and extending healthspan.

Fasting Protocols

16:8 Protocol

Fast for 16 hours, eat within an 8-hour window. Ideal for beginners and sustainable long-term.

18:6 Protocol

Extended fasting window for deeper autophagy activation.

OMAD (One Meal A Day)

Advanced protocol for maximum autophagy and metabolic benefits.

Common Mistakes to Avoid

• Breaking fast with high-sugar foods
• Not staying hydrated during fasting
• Ignoring circadian rhythm alignment
• Overeating during feeding window

Optimization Tips

Align fasting with your circadian rhythm, stay hydrated, and break fasts with nutrient-dense whole foods.