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Fasting Rhythms: A 7-Day Cycle You Can Repeat

· One min read
Jonathan Mintz
Jonathan Mintz
Biohacking Coach

Fasting is a tool, not a religion. The goal is flexibility: the ability to burn fat, use glucose, and recover well.

A simple weekly rhythm​

  • Mon–Thu: 14–16 hour overnight fasts, protein-forward first meal.
  • Fri: Early dinner, gentle 12-hour fast to protect sleep.
  • Sat: Fuel for sport or training; no intentional fast.
  • Sun: Optional 18–20 hour reset if energy and mood feel steady.

Notes​

  • Hydrate with minerals during longer fasts.
  • Keep training intensity lower on longer fast days.
  • Refeed with protein, fiber, and whole-food carbs.

If this feels good for two weeks, we can personalize with biomarkers and training load.