Nutrition
Gentle Fasting Progression
Gentle fasting progression advances 12:12 toward shorter eating windows in weekly steps—only when protein, sleep, and training remain stable.
Gentle fasting progression steps time-restricted eating in small increments—12:12 for two weeks, then 13:11 or 14:10, then 16:8 only if protein, sleep, and training stay solid. Each step shifts dinner earlier or breakfast later by fifteen to thirty minutes, not both drastically overnight.
Regression is allowed when life stress spikes. The goal is sustainable structure, not the shortest fast label.
Common questions
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How do you know to step back to a longer eating window?
Step back if lifts regress, sleep worsens, or you add repeated post-window binges for three or more days. Hold the longer window two weeks before retrying.
Related terms
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