GATE Meal

A well-structured GATE meal is intended to give fasting a cleaner metabolic start. The final meal before fasting strongly shapes whether the fasting window becomes metabolically effective. The GATE protocol structures the last meal around glycogen ceiling, anchor protein, timing, and eliminating spike triggers. A complete GATE meal uses low digestible carbohydrates from fiber-rich sources, complete protein, healthy fats, no spike triggers, and timing buffers.