Gentle Fasting Start

A 12-hour fast is recommended as a gentle starting point for people who are resistant, fearful, metabolically vulnerable, or prone to fixation. Fasting windows should be increased only when the current window feels tolerable and clinical data support progression. Initial beginner steps can include stopping snacks after dinner, drinking water during the fast, and taking morning coffee without cream. Women with eating disorder history or disordered eating vulnerability should avoid turning fasting into a fixation.