The Beginner's Guide to Intermittent Fasting
James Clear's foundational explainer covers IF protocols (16:8, 5:2, eat-stop-eat), practical tips, and common mistakes to avoid.
jamesclear.com
Getting Started
Intermittent Fasting 101 — Healthline
A comprehensive, medically reviewed overview of IF methods, health benefits, and who should (and shouldn't) try fasting.
healthline.com
Zero — Fasting App
The most popular fasting tracker. Set your fasting window, log meals, and follow guided coaching programs built by nutrition experts.
zerolongevity.com
Science & Research
Featured · Science
How to Renew Your Body: Fasting & Autophagy
Dr. Jason Fung's landmark Diet Doctor article explaining how fasting triggers autophagy — the Nobel Prize-winning cellular self-renewal process discovered by Yoshinori Ohsumi. Essential reading for understanding the science behind fasting's deeper benefits.
Autophagy
Effects of Intermittent Fasting on Health — NEJM
Landmark 2019 review by Dr. Mark Mattson in the New England Journal of Medicine on the metabolic, cardiovascular, and neuro effects of IF.
nejm.org
Autophagy & Fasting — Yoshinori Ohsumi Nobel Lecture
The Nobel Prize lecture explaining cellular autophagy — the self-cleaning mechanism activated during fasting that earned Ohsumi the 2016 prize.
nobelprize.org
Peter Attia's Fasting Deep-Dives
Dr. Peter Attia's written and podcast content on extended fasting, time-restricted eating, ketosis, and longevity — backed by extensive research and personal experimentation.
peterattiamd.com
Valter Longo — Fasting-Mimicking Diet Research
USC's Dr. Valter Longo pioneered the fasting-mimicking diet (FMD). His lab's research covers longevity, cancer, and metabolic disease.
valterlongo.com
Tools & Trackers
Fastic — Fasting Tracker & Planner
Track fasting windows, water intake, weight, and nutrition. Includes a built-in fasting community and guided challenges.
fastic.com
Cronometer — Nutrient Tracking
Detailed micronutrient tracking for your eating window. Essential for ensuring nutritional completeness while fasting.
cronometer.com
Community
r/intermittentfasting
One of the largest fasting communities online — over 2 million members sharing progress, tips, meal ideas, and answering newcomer questions.
reddit.com/r/intermittentfasting
r/fasting
Focused on extended fasting (24h+). Community support, water-fast logs, refeeding advice, and safety discussions.
reddit.com/r/fasting
Books
The Complete Guide to Fasting — Dr. Jason Fung
The most widely recommended book on fasting. Dr. Fung covers the physiology of fasting, different protocols, and using it therapeutically for obesity and type 2 diabetes.
amazon.com
The Longevity Diet — Valter Longo
Dr. Longo's research-backed dietary approach combining the fasting-mimicking diet with everyday nutrition principles for a longer, healthier life.
amazon.com
Video & Podcasts
Featured · YouTube
Dr. Eric Berg — Fasting Video Library
Dr. Eric Berg DC has one of the most watched fasting channels on YouTube — over 13 million subscribers. His videos break down intermittent fasting, fat-burning, keto, and metabolic health into clear, accessible explanations. An essential daily resource for anyone serious about fasting.
Intermittent Fasting
Fat Burning
Keto
Insulin
Autophagy
Watch Now
The #1 Best Kept Secret About Fasting
One of Berg's most-watched fasting videos — covers how fasting affects insulin, why it works beyond calorie restriction, and common myths debunked.
youtube.com/@drericberg
Dr. Berg on Autophagy & Fasting
Berg's clear explanation of autophagy — what it is, when it kicks in, and exactly how to maximise it through fasting duration and eating patterns.
youtube.com/@drericberg
How Fasting Can Beat Genetics — Dr. Jason Fung
A widely viewed talk by Dr. Jason Fung explaining the hormonal theory of obesity and how therapeutic fasting works at a metabolic level.
youtube.com
Huberman Lab — Effects of Fasting on the Brain
Dr. Andrew Huberman's deep-dive episode on how fasting affects brain function, focus, mood, and longevity-related pathways like mTOR and AMPK.
hubermanlab.com
Dry Fasting
Dry vs Water Fasting — How the effects compare
| Metric | Dry Fast | Water Fast |
|---|---|---|
| Autophagy speed | 3× faster onset | Begins ~16–18 h |
| Fat loss rate | Up to 3× more/day | ~0.3–0.5 kg/day |
| Inflammation (CRP drop) | ~40–50% by 24 h | ~25–30% by 24 h |
| HGH rise | ~3,000% by 24 h | ~2,000% by 24 h |
| mTOR suppression | Stronger (no water) | Moderate |
| Endogenous water | ~1 L per 1 kg fat burned | None produced |
Key stats at 24 hours
3×
Faster autophagy vs water fast
3,000%
HGH rise by 24 h
~40–50%
CRP (inflammation) reduction
8–12 h
Deep ketosis reached
1 L
Endogenous water per 1 kg fat
What happens hour by hour
0 h
Digestion stops
4 h
Glycogen depletes
8 h
Ketosis begins
12 h
Metabolic water
16 h
Autophagy surge
24 h
Deep repair
Stats are indicative ranges from published research · Individual results vary · Not medical advice — consult a healthcare professional before attempting dry fasting
Common Approach — Dry Fasting Within 18:6
Use your sleep window (e.g. 10 pm–6 am) as a natural dry fast head-start, then extend by skipping morning water until 12–2 pm for a 14–16 h dry fast. Break gently: rehydrate first, then eat within your 6-hour window.
From uploaded PDF