If you have a medical condition, you should consult with your doctor before trying intermittent fasting. ​ This is particularly important if you: ​ Have diabetes. Have problems with blood sugar regulation. Have low blood pressure. Take medications. Are underweight. Have a history of eating disorders. Are pregnant or breastfeeding. Are under 18 Years Old

Yes. Lots of Water, plain & sparkling. Black coffee (No cream, No Milk, No Sweeteners) Enjoying coffee without the cream, milk, sugar, sweetener etc may be EASIER than you'd expect. Coffee on its own is beneficial for your health. Herbal Tea (No Fruit flavored)

No, they all interrupt the fast.

The only supplements allowed are: Salt , potassium, magnesium.

Well, at any point in time, your body is either “fed” or “fasted.” When you are fasting, not only does your body shift to burning stored fat, but a number of changes happen internally, responsible for the huge health benefits.

Results certainly vary. Usually after starting, people will lose one or two pounds in their first week and will subsequently start to see their energy levels and mental alertness rise while their cravings and excess fat disappear.

If you’re worried that you won’t be able to keep up your regular fitness routine while fasting, not to fear. Studies show that exercising while following an intermittent fasting plan can actually be even more beneficial than just exercise alone.

Weight Loss: Intermittent fasting can help some individuals reduce their calorie intake, leading to weight loss. It may also increase the body's ability to burn fat for energy. Improved Insulin Sensitivity: IF can lead to better blood sugar control and increased insulin sensitivity, which may reduce the risk of type 2 diabetes. Heart Health: Some studies suggest that intermittent fasting can improve heart health by reducing risk factors such as high blood pressure, cholesterol levels, triglycerides, and inflammation. Brain Health: Intermittent fasting may support brain health and improve cognitive function. It can promote the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of brain cells. Autophagy: Intermittent fasting can trigger autophagy, a cellular process that helps remove damaged cells and cellular components. This process may contribute to longevity and reduced risk of certain diseases. Longevity: Some animal studies have shown that intermittent fasting can extend lifespan. While more research is needed in humans, it is an area of active investigation. Reduced Inflammation: Intermittent fasting may help reduce chronic inflammation, which is linked to various diseases, including cancer, heart disease, and autoimmune conditions. Improved Metabolic Health: IF can lead to improved markers of metabolic health, including reduced levels of triglycerides, LDL cholesterol, and markers of oxidative stress. Simplicity and Convenience: Many people find intermittent fasting to be a convenient eating pattern as it doesn't require constant meal planning and can fit easily into busy lifestyles. Potential Cancer Protection: Some animal studies suggest that intermittent fasting may reduce the risk of cancer, although more research is needed to confirm these findings in humans.

It can happen that you don’t stick to the fasting period. No problem! Start again and just do better next time.

People who try intermittent fasting overwhelmingly discover that it is surprisingly easy to implement.

This super common concern about fasting has actually been disproven time and time again. Because intermittent fasting provides your body with more breaks from the digestive process, it will actually give you more energy and boost your productivity.

Yes, fasted workouts are fine. Subscribe to Learn More

Autophagy is a fundamental cellular process that plays a crucial role in maintaining the health and homeostasis of cells. The term "autophagy" is derived from Greek words meaning "self-eating," which accurately describes the process. It involves the degradation and recycling of cellular components, such as organelles and proteins, to ensure the efficient removal of damaged or unnecessary cellular material and to provide the cell with essential nutrients during times of stress or nutrient scarcity. Here's how autophagy works: Initiation: Autophagy begins with the formation of a double-membraned structure called an autophagosome. This structure encloses the cellular material that needs to be degraded. Elongation and Sequestration: The autophagosome membrane elongates and engulfs the target material, which can include damaged organelles, misfolded proteins, or even intracellular pathogens. Fusion with Lysosome: The autophagosome then fuses with a lysosome, a cellular organelle filled with enzymes known as hydrolases. This fusion forms a structure called an autolysosome. Degradation: Once the autophagosome and lysosome merge to create the autolysosome, the contents within the autophagosome are exposed to the lysosomal enzymes, leading to the degradation and breakdown of the enclosed material. Recycling: After degradation, the resulting breakdown products, such as amino acids, fatty acids, and nucleotides, are released into the cytoplasm and can be reused by the cell for energy production or the synthesis of new cellular components. Autophagy serves several important functions in the cell: Cellular Maintenance: It helps remove damaged or dysfunctional organelles and proteins, preventing the accumulation of harmful cellular waste. Adaptation to Stress: Autophagy can be upregulated during times of stress, such as nutrient deprivation or infection, to provide the cell with essential nutrients and energy. Cellular Development: Autophagy also plays a role in various developmental processes, including tissue remodeling and the maturation of specific cell types. Immune Response: Autophagy is involved in the immune response by eliminating intracellular pathogens, such as bacteria or viruses, and presenting antigens to immune cells. Longevity and Health: Research suggests that the modulation of autophagy may have implications for aging and age-related diseases, as it can help maintain cellular health and reduce the accumulation of cellular damage over time. Autophagy is a highly regulated process, and its dysregulation has been associated with various diseases, including neurodegenerative disorders, cancer, and metabolic diseases. Scientists continue to study autophagy to better understand its mechanisms and explore its potential therapeutic applications.

Ketosis is a metabolic state in which the body primarily relies on the breakdown of fats for energy instead of carbohydrates. It occurs when the carbohydrate intake in the diet is significantly reduced, and the body's primary source of energy shifts from glucose (sugar) to molecules known as ketones. Ketones are produced in the liver from fats, and they can be used as an alternative energy source, particularly when glucose is scarce. Here's how ketosis typically occurs: Carbohydrate Restriction: When you consume fewer carbohydrates than your body needs for energy, such as in a low-carbohydrate or ketogenic diet, the levels of blood glucose begin to decrease. Glycogen Depletion: The body stores glucose in the form of glycogen in the liver and muscles. As carbohydrate intake is reduced, glycogen stores are depleted, and the body starts looking for an alternative energy source. Ketogenesis: To meet the energy demands, the liver begins to break down stored fats into molecules called fatty acids and converts them into ketones. These ketones can then be used by various tissues, including the brain, muscles, and heart, as an energy source. Ketone Utilization: In ketosis, the body starts using ketones as its primary fuel source, sparing glucose for functions that absolutely require it, such as red blood cells and some parts of the brain. This shift in metabolism is what defines the state of ketosis. Ketosis is often associated with low-carbohydrate diets like the ketogenic diet, which typically restrict carbohydrate intake to around 5-10% of total daily calories, with the majority of calories coming from fats (70-80%) and a moderate amount from protein (10-20%). Achieving and maintaining ketosis usually requires strict adherence to these dietary guidelines. Ketosis has gained popularity for its potential benefits, including weight loss and improved blood sugar control, particularly in individuals with type 2 diabetes or insulin resistance. Some people also claim to experience increased mental clarity and energy while in ketosis. Additionally, nutritional ketosis should not be confused with a dangerous condition called ketoacidosis, which can occur in individuals with uncontrolled type 1 diabetes or other medical conditions. Ketoacidosis is characterized by extremely high levels of ketones in the blood, leading to a dangerous drop in blood pH, and it requires immediate medical attention. Nutritional ketosis, on the other hand, involves moderate and safe levels of ketone production and does not lead to ketoacidosis in healthy individuals.

If you so choose, it won't affect the results whatsoever.

With weekly plans, cooking recipes, reminders, daily coaching and your statistics, you get the structure and variety you need and can track your progress. The app motivates you and is your companion on the way to a healthy and sustainable lifestyle.

That can vary greatly from person to person. Body weight is influenced by many factors, most notably the water content of the body. Be patient and give your body the time it needs to make the changes. A healthy and sustainable weight loss with our help is around 1 kg (2-3 lbs) per week. Fluctuations are also completely normal and part of your journey.

Nicotine does not break a fast. However, common additives such as sugar in cigarettes or flavorings and sweeteners in e-cigarette liquids can cause insulin levels to rise and thus break the fast anyway. Especially during longer fasts (>24h), smoking can cause dizziness, nausea, vomiting, drop in blood pressure, or the like.

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Yes, long-term scientific studies have confirmed the following benefits of intermittent fasting: Enhanced Cellular Resilience: Intermittent fasting promotes increased cellular resistance to stress and pathogens. Immune System Rejuvenation: It stimulates the generation of immune cells and serves as a rejuvenating process for the immune system. Cellular Cleansing and Detoxification: Autophagy, triggered by intermittent fasting, plays a crucial role in combating unhealthy cells and toxins, effectively cleansing and detoxifying the body to support regeneration and overall health.