CLEAR Protocol
The protocol separates the coffee delay from the eating window. The protocol recommends avoiding caffeine for the first 90 minutes after waking. People over 50 or people with high baseline cortisol may extend the caffeine delay to 120 minu…
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The protocol separates the coffee delay from the eating window. The protocol recommends avoiding caffeine for the first 90 minutes after waking. People over 50 or people with high baseline cortisol may extend the caffeine delay to 120 minutes. Breaking the fast with fiber and fat before protein can slow amino acid absorption and blunt rapid mTOR activation. The CLEAR Protocol delays caffeine to protect autophagy without requiring longer fasting or giving up coffee. Water, sparkling water, and electrolyte water are acceptable during the no-caffeine window.