Free Timer
Track your intermittent fasting journey with real-time progress monitoring and fasting zone indicators
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00:00:00
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📊 Fasting Zones Progress
Fed (0-4h)
Catabolic (4-8h)
Fat Burning (8-14h)
Ketosis (14-20h)
Autophagy (20h+)
Not Started
Start your fast to see your current metabolic zone
Fasting Protocol
12:12
Beginner
14:10
Light
16:8
Popular
18:6
Intermediate
20:4
Warrior
OMAD
One Meal
24h
Full Day
Custom
Set Hours
Benefits of Intermittent Fasting
Fat Burning
Depletes glycogen stores, forcing your body to burn fat for energy
Mental Clarity
Ketones provide clean fuel for your brain, improving focus
Autophagy
Cellular cleanup process that removes damaged cells and proteins
Insulin Sensitivity
Improves blood sugar control and reduces insulin resistance
Heart Health
May reduce blood pressure, cholesterol, and inflammation
Longevity
Studies suggest fasting may help extend lifespan and healthspan