Noon Reset Protocol

A 15-20 minute walk after dinner can lower post-meal glucose and insulin burden. The daily fast should reach at least 14 hours to pass the metabolic crossover point where fat oxidation rises disproportionately. The noon break-fast meal should be moderate in size and contain at least 30 grams of complete protein. Stopping food intake at 8 PM and resuming at noon creates a 16-hour fasting period. The protocol recommends low-intensity fasted movement for 20 to 30 minutes at least four mornings per week. The preferred fasting duration is 16 hours, with longer fasts above 18 hours having diminishing returns for most people unless supervised. The noon meal should prioritize at least 30 grams of protein with moderate fat and low to moderate carbohydrate. The cutoff contract sets a last meal time between 7:00 p.m. and 8:00 p.m. based on bedtime. The recommended fasted walk is a slow 15- to 20-minute walk between 10 AM and noon, not a workout. The eating window should reopen 12-16 hours after the previous night's cutoff. The protocol is intended to align fasting and feeding with cortisol rhythm, autophagy, insulin sensitivity, and circadian timing. A consistent noon meal is presented as a…