Fasting Protocol
Protocol — Description
16:8 TRE — Fast 16h, eat 8h; metabolic health
18:6 TRE — Deeper metabolic effects
24h Fast — 1-2x/week autophagy
48-72h Fast — Advanced, strong autophagy
FMD 5-day — Longevity-focused low-cal plan
HRV Protocol
Action — Details
Morning HRV reading — Track trends, not single values
Zone 2 Training — 3-5x/week improves HRV
Sleep Hygiene — 7-9 hrs, consistent schedule
Breathwork — 5-10 min/day slow breathing
Recovery Days — Triggered when HRV drops >10%
VO2 Max Fasting Combo
Workout — Fueling Recommendation
Zone 2 Row (45-90 min) — Can be fasted
Intervals 4x4 min Z4 — Unfasted, carbs recommended
Long Row (60-120 min) — Light carbs or electrolytes
Strength Training — preferably unfasted
Weekly Plan
Day — Fasting — Training — Notes
Mon — 16:8 — Zone 2 Row — Fasted OK
Tue — 16:8 — Strength — Eat pre-workout
Wed — 18:6 — VO2 Max Intervals — Carbs before
Thu — 16:8 — Zone 2 Row — Fasted OK
Fri — 16:8 — Strength — Unfasted
Sat — 24h Fast — Recovery Walk — Hydrate + electrolytes
Sun — 16:8 — Long Row — Light fueling