MELT Protocol

Breaking the fast with a high-protein first meal triggers a moderate, controlled insulin response that supports muscle repair without spiking fat storage. Every caloric intake within the fasting window — including a splash of oat milk in coffee — triggers an insulin response that resets the fasting clock. Inconsistency in the daily eating window prevents full circadian adaptation and reduces the effectiveness of all other protocol elements. Low-intensity movement at the tail end of the fasting window dramatically accelerates fat mobilization because glycogen stores are depleted and no glycogen remains to be preferentially burned.