Intermittent Fasting — Timing, Type & Technique
How to fast for your mind-body type, and why timing is everything
Intermittent fasting works by extending the periods in which insulin is low. Every time we eat,
insulin rises. Every time insulin rises, fat-burning stops. The longer the gap between meals,
the longer insulin stays low — and the more the body can repair, burn stored fat, and restore
insulin sensitivity.
Four Effective Fasting Protocols
| Protocol | Window | What it means |
|---|---|---|
| 16/8 | 8 hrs eating / 16 fasting | Skip breakfast; eat noon–8pm. The gentlest entry point — suitable as a starting protocol for most people. |
| 18/6 | 6 hrs eating / 18 fasting | Eat within a 6-hour window, e.g. 1pm–7pm. A significant metabolic step up — insulin falls further, fat-burning deepens. |
| OMAD | One meal per day | A single meal within a 1–2 hour window. Powerful for lowering fasting insulin and accelerating metabolic recovery. |
| 36-hour | Dinner to next-day breakfast | The most powerful protocol for resetting insulin sensitivity. Used periodically — not as a daily approach. |
Matching the Protocol to Your Mind-Body Type
| Mind-Body Type | Possible Protocol |
|---|---|
| Vata — thinner buildLight frame, fast metabolism | 16/8 twice a week |
| Pitta — medium buildAthletic frame, strong digestion | OMAD twice a week · or 18/6 two to four days a week |
| Kapha — larger frameHeavier build, slower metabolism, strongest IR tendency | 18/6 every day · or OMAD twice a week · or 36-hour fast periodically |
| Vata example | Fast two days a week with a 16/8 window (noon–8pm), eating normally on other days. Gentler and periodic — the lighter frame and faster metabolism do not need prolonged fasting. |
| Pitta example | OMAD on two separate days per week — or 18/6 on two to four days. Pitta's strong digestive fire handles both well; two to four days gives a meaningful weekly insulin-lowering effect. |
| Kapha example | 18/6 daily is the most consistent approach. OMAD twice a week can be added as the practice deepens. A periodic 36-hour fast provides a powerful reset for insulin sensitivity. |
The olive oil option. After ~10 hours of fasting, 15ml of extra virgin olive oil
taken straight dampens hunger without triggering insulin — the pancreas does not respond to
pure fat. It also stimulates autophagy pathways and provides oleocanthal, a natural
anti-inflammatory. It does not break the fast.
Autophagy — cellular repair. Autophagy clears damaged cells and proteins,
activating after 12–16 hours of fasting. In insulin resistance it is chronically suppressed —
elevated insulin blocks the trigger. As fasting lowers baseline insulin over time, autophagy
gradually restarts. This is one of the most significant long-term benefits of consistent
intermittent fasting.
This document is for educational purposes only.