TRO Protocol
The trough hold extends the fast past 16 hours to 18 hours, ending at noon after a 6 PM dinner or 1 PM after a 7 PM dinner. The fast should be broken with 30 to 40 grams of protein first. The last meal should be finished by 6 PM, with 7 PM…
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The trough hold extends the fast past 16 hours to 18 hours, ending at noon after a 6 PM dinner or 1 PM after a 7 PM dinner. The fast should be broken with 30 to 40 grams of protein first. The last meal should be finished by 6 PM, with 7 PM treated as the latest fallback. The TRO protocol consists of three components: the stop point, the trough hold, and the informed break fast. During the trough hold, the article allows water, plain coffee, or plain unsweetened tea. Breaking the fast with carbohydrates first can produce a large insulin spike and a reactive crash around 90 minutes later.