Fasting guides
Practical guides to the tools, common fasting schedules, safety and planning around work and travel.
General information, not medical advice
Talk with a healthcare professional before changing how you eat if you have a medical condition, take medication, are pregnant or breastfeeding, are under 18, or have a history of disordered eating. Stop and seek help if you feel unwell.
Talk with a healthcare professional before changing how you eat if you have a medical condition, take medication, are pregnant or breastfeeding, are under 18, or have a history of disordered eating. Stop and seek help if you feel unwell.
Using the tools
How the Fasting Timer Works →How the Fasting Toolkit timer measures elapsed time, saves sessions, handles closed tabs and clock changes, and keeps your data private.
Understanding Eating Windows →What an eating window is, how opening and closing times are calculated, what happens past midnight, and how to choose a window that fits your day.
Planning a Flexible Fasting Week →How to use the weekly fasting planner: different start times by day, reading the weekly overview, planning around weekends and keeping your plan flexible.
Free Printable 7-Day Fasting Planner →Download the free three-page 7-day fasting planner and tracker, and learn how to use the weekly overview, daily trackers and reflection page.
How to Back Up and Move Your Fasting Log →Download a backup of your Fasting Toolkit history, restore it on another phone or computer, and export sessions to a spreadsheet as CSV.
Understanding fasting
Intermittent Fasting Schedules Explained →A plain-English guide to common intermittent fasting schedules, including 12:12, 14:10, 16:8, 18:6, 5:2 and alternate-day fasting, with clock examples and what research shows.
Is Intermittent Fasting Right for You? Who Should Check First →Who should not try intermittent fasting or should talk to a doctor first, including pregnancy, diabetes medicines and eating disorders, and the symptoms that mean stop.
Planning around real life
Fasting and Shift Work →How to plan eating windows and fasting times around night shifts, rotating shifts and early starts, with worked clock examples and practical safety notes.
Fasting Timers, Daylight Saving Time and Time Zones →Why fasting end times can look one hour off when clocks change, how the timer handles travel across time zones, and how to plan around both.