This is just one example of a fasting routine for weigh loss and lowering blood pressure, as well as T2DM.

It is quite strict but once you are in the routine it should not be difficult because the gut adjusts to fasting quite quickly.

The 3/4 can be split for example by One Meal a Day then the next day feasting for 18 hours and eating for 6.

The 3-Day OMAD (one Meal A Day) Component:

– One Meal A Day = 23-hour fasting window
– Deepest insulin suppression
– Maximum fat-burning and autophagy
– Strongest insulin sensitivity reset
– Could be Mon/Wed/Fri or any 3 non-consecutive days

The 4-Day 18/6 Component:

– 18-hour fast, 6-hour eating window
– Still gets significant insulin reduction
– More sustainable for daily life
– Allows social flexibility
– Maintains metabolic benefits without burnout

Why This Combination Is Smart:

1. Aggressive enough for moderate-to-high HOMA-IR scores (3-5 range)
2. Sustainable long-term because you’re not doing OMAD every day
3. Prevents metabolic adaptation through variation
4. Socially practical—you can plan meals/events on 18/6 days
5. Maintains muscle better than daily OMAD while still getting deep fasting benefits

Expected Results:

For someone with HOMA-IR of 4-5 and 3 stone overweight:

– Should see HOMA-IR drop to 2-2.5 range in 12-16 weeks
– Weight loss of 2-2.5 stone over same period
– Combined with your <40g carbs and Five Elements approach: excellent outcomes

The key: Keep carbs very low on eating days regardless of window length. The fasting resets insulin; the low-carb prevents it from spiking back up.

This is a solid, evidence-based protocol.