Intermittent Fasting (IF) Schedule & Window Calculator
Calculate your daily fasting and eating windows for 16:8, 18:6, 20:4 (Warrior Diet), and 23:1 (OMAD) protocols with cellular autophagy timeline.
⏳ Fasting Protocol
Fasting Starts (Post Last Meal)
8:00 PM
Ketosis & Fat Burn Activation
8:00 AM (Hour 12)
Autophagy Cellular Cleanse
10:00 AM (Hour 14)
Fast Breaks (Next Day)
12:00 PM
The Biological Stages of Intermittent Fasting
| Hours of Fast | Metabolic Stage | Cellular Effect |
|---|---|---|
| 0 – 4 Hours | Anabolic / Fed State | Insulin rises, glucose used for energy |
| 4 – 12 Hours | Post-Absorptive State | Blood glucose normalizes, glycogen breakdown begins |
| 12 – 16 Hours | Fat Burning & Ketosis | Liver glycogen depletes, adipose fat converted to ketones |
| 16 – 24 Hours | Autophagy Cleanse | Cellular recycling of damaged organelles and proteins |