Choose your rhythm.
Explore various time-restricted feeding splits. Find the routine that matches your daily lifestyle.
16:8
Leangains
The most popular intermittent fasting protocol. Restricts daily eating to an 8-hour window, followed by a 16-hour fast. Highly sustainable and ideal for beginners.
18:6
IntermediateStep Up
A slightly tighter eating window that accelerates fat burning and autophagy. Provides a longer 18-hour fast and a compact 6-hour eating window for optimal cell renewal.
20:4
AdvancedWarrior
Based on ancient warrior feeding patterns. Fast for 20 hours and eat during a 4-hour window, usually in the evening. Maximizes growth hormone output.
14:10
BeginnerGentle Rhythm
A gentle introduction to time-restricted eating. Restricts food intake to 10 hours, creating a mild 14-hour fast. Great for circadian rhythm alignment and gentle metabolic balance.
12:12
BeginnerCircadian
A balanced schedule that aligns eating and fasting windows with the natural light cycles of the sun. Fast for 12 hours and eat within a 12-hour window. Perfect for seniors or metabolic beginners.
OMAD
AdvancedOne Meal a Day
An advanced protocol targeting a 23-hour daily fast with a single 1-hour eating window. Induces metabolic flexibility, intense focus, and maximizes autophagy phases.
5:2
IntermediatePeriodic Reset
Eat normally for 5 days of the week, and complete a 24-hour fast on 2 non-consecutive days. Promotes deep tissue repairs and supports weight management cycles.
Custom
FlexiblePersonalized Rhythm
Design a schedule that fits your unique lifestyle. Personalize your eating window start and end hours directly in the tracker settings.