Blog
Vidokezo vya kufunga vilivyothibitishwa kisayansi, miongozo na maarifa kukusaidia kufunga kwa busara na kuishi kwa afya zaidi.
How to Choose a Fasting App: 7 Things to Check Before You Start
Seven criteria for choosing a fasting app: timer reliability, extended-fast support, logging and what the free tier covers, with a one-week test checklist.
Do You Need to Fast Before a Blood Test? What a Study Found
A study of routine lab results found fasting under 8 hours shifted a few tests, mainly glucose and triglycerides. Beyond 12 hours added nothing.
16:8 vs 5:2 Fasting: Which Plan Works Better?
A four-week randomized trial compared daily 16:8 with weekly 5:2 fasting in 68 women. Both groups lost weight, with a somewhat larger loss on 5:2.
Intermittent Fasting, Inflammation and the Mediterranean Diet
A 16-week trial found a Mediterranean diet alone did not lower the inflammation marker CRP. It fell after two fasting days a week brought weight loss.
Time-Restricted Eating in Severe Obesity: The MACRO Trial
In a 12-week trial of 100 adults with severe obesity, adding a 10am to 6pm eating window to calorie restriction did not increase weight loss.
Alternate-Day Fasting in Older Men: Does Extra Protein Help?
A 28-day trial put 61 older men on alternate-day fasting with added protein, leucine or neither. The supplements made no measurable difference.
Autophagy and Fasting: 10 Years After the Nobel Prize
In October 2016 Yoshinori Ohsumi won the Nobel Prize for autophagy. What the prize was for, what yeast experiments showed, and what that means for fasting.
Time-Restricted Eating and HIIT: Fat Loss vs Muscle Loss
A 7-week trial in 131 women found time-restricted eating cut fat but also muscle, with no added effect from HIIT. A meta-analysis of 11 trials adds context.
Five-Day Fast: Who Keeps the Weight Off 12 Weeks Later?
The LEANER trial followed 38 healthy adults for 12 weeks after a five-day fast and asked whether gut bacteria and clinical values predict who stays lighter.
12-Day Fast: What MRI Showed in Liver and Belly Fat
An MRI study scanned 32 people before and after a medically supervised 12-day fast, then at one and four months. What changed, and how far the result goes.
Eating Jetlag: Weekend Meal Times and Heart Health
A French cohort of 104,806 adults linked shifting meal times between weekdays and weekends to more heart disease in men. What it shows and what it does not.
Time-Restricted Eating and Liver Fat: What a Trial Found
A 12-week randomized trial found liver fat fell with 8-hour eating windows, but no more than with usual care. The benefit tracked weight loss, not timing.
How to Restart Your Fasting Routine After a Break
Eight practical steps for getting back to intermittent fasting after holidays, travel or family meals, starting with a shorter window than you left off.
One Fasting Day a Week: The Kyoto University App Study
A Kyoto University pilot trial tested one low-calorie fasting day a week with delivered meals and app messages for 12 weeks. What it found, and its limits.
Extended Fasting and Thyroid Hormones: What a Review Found
A 2026 meta-analysis of fasts of 24 hours or longer found lower T3 and TSH but stable FT4. What the pattern means, and who should not fast alone.
Does 16:8 Fasting Improve Focus and Memory? A Trial Says No
A four-week randomized pilot of 16:8 fasting in healthy women found no gain and no loss in working memory or attention. Here is what that means.
Eating Window or Calories: What Matters for Weight Loss
With calories matched, a 10-hour eating window led to the same weight loss as a 16-hour one in the TRIM feeding study. A new meta-analysis adds nuance.
Intermittent Fasting After 45: Protect Your Muscle
A meta-analysis of 28 randomized trials found intermittent fasting lowers weight at every age, but adults 45 and over also lost lean mass. Here is the detail.
16:8 Fasting While Building Muscle: What a 12-Week Trial Found
A 12-week randomized trial tested 16:8 fasting during a bulk. Muscle and strength gains matched the control group, but the fasting group ate less than planned.
First Meal After a 48-Hour Fast: Why Blood Sugar Spikes
A randomized crossover study found the first meal after a 48-hour fast raises blood sugar more than usual, and exercise during the fast did not help.
Intermittent Fasting and Type 2 Diabetes: The Guideline Debate
Researchers argue diabetes guidelines should include intermittent fasting. What the opinion piece says, who wrote it, and what two June 2026 studies found.
Six-Day Fast: What Happened to Strength and Muscle Control
A study of 14 healthy men tracked strength, fatigue and reflexes across a six-day fast and a week of refeeding. What it found, and what it cannot show.
10-Hour Eating Window and Weight Loss: The TREAD Trial
The TREAD trial tested a 10-hour eating window for 12 weeks in adults with obesity. Here is the weight lost, how much was fat, and what stays uncertain.
Does Weight Stay Off After Time-Restricted Eating? 12-Month Data
A 12-month follow-up of a randomized trial of 8-hour eating windows: what weight loss remained, how few people kept the habit, and what happened to lean mass.
5-Day Modified Fast at Home: What a Trial Found
A trial of a 5-day, 600 kcal a day fasting program in 64 healthy adults: what changed during the fast, and what had faded one month later.
Does a 12-Hour Eating Window Protect Your Heart?
A meta-analysis of 18 observational studies found no significant link between a habitual 12-hour eating window and heart or metabolic health.
Intermittent Fasting vs Calorie Counting: Which Is Easier?
A trial in 209 adults compared fasting with calorie restriction on hunger, restraint and eating habits. Fasting did not come out as the easier option.
Early vs Late Time-Restricted Eating and Gut Bacteria
An 8-week trial compared an early and a late 6-hour eating window in 60 adults. See what changed in gut bacteria and what the study cannot show.
10 Easy Ways to Stay Hydrated During Fasting
Stay hydrated during fasting with these 10 easy tips to avoid fatigue and support your health without breaking your fast.
Extended Fasting Hydration and Electrolyte Checklist
Stay safe during multi-day fasting with this essential hydration and electrolyte checklist for optimal health and success.
How to Structure Longer Fasts Without Discomfort: Tips for 3-7 Day Fasting
Learn how to safely structure 3-7 day fasts without discomfort. Get practical tips on hydration, planning, and tracking your body's signals for successful extended fasting.
The Science of Ketosis and Fasting: What You Need to Know
Discover how ketosis and fasting transform your metabolism, boost energy, and support fat loss through science-backed insights.
How to Structure Your Eating Window for Sustained Energy
Optimize your eating window with smart meal timing and balanced nutrition for sustained energy and better fasting results.
How to Choose the Right Fasting Schedule for Your Lifestyle
Discover the best fasting schedule for your lifestyle with this beginner-friendly guide. Learn how to choose and track your intermittent fasting plan effectively.