You’ve been fasting for a while.

16:8 is easy now. You barely notice the hunger. You’ve lost some weight. You feel better.

But you’ve plateaued. The easy gains are gone. You want to optimize.

Welcome to advanced fasting.

Beyond the timer

Basic fasting is simple: don’t eat for X hours.

Advanced fasting asks deeper questions:

  • Is my body actually ready for another fast?
  • What am I eating in my window, and how does it affect my next fast?
  • Which fasting protocols work best for my goals?
  • Am I in ketosis? Fat-burning mode? Autophagy?

You can’t answer these questions with a simple timer.

Metabolic readiness

Your body isn’t always in the same state before a fast.

Factors that affect your fasting response:

  • What you ate yesterday
  • How much sleep you got
  • Your stress levels
  • Recent exercise
  • Previous fasting patterns

Starting a fast when your body is primed for it produces different results than starting when you’re depleted.

Fasting zones

A 16-hour fast isn’t one continuous state. You move through zones:

Hours 0-4: Post-meal. Digesting. Blood sugar elevated. Hours 4-8: Transition. Glucose depleting. Starting to tap stored energy. Hours 8-16: Fat-burning. Ketone production increasing. Hours 16-24: Deep fasting. Autophagy increasing. Hours 24+: Extended fasting. (Consult a doctor before going here.)

Knowing where you are helps you understand what’s happening in your body.

What you eat matters

Your eating window isn’t separate from your fast. It sets up your next fast.

A meal heavy in refined carbs spikes blood sugar and insulin, making your next fast harder.

A meal with protein, healthy fats, and fiber creates stable energy and easier entry into the fasted state.

The fasting app and the nutrition app should talk to each other.

Why I built Health Intelligence

Health Intelligence is for fasters who want to go deeper:

  • Metabolic readiness scores — know if you’re primed to fast
  • Fasting zone tracking — see which metabolic state you’re in
  • Meal logging — connect what you eat to how you fast
  • Smart recommendations — data-driven suggestions for optimization

It’s not replacing your basic fasting timer. It’s adding intelligence to it.

You’ve proven you can fast. Now optimize it.

— Dolce