Fasting Tracker
Monitor intermittent and extended fasting with precision—track eating windows, metabolic phases, and autophagy milestones in real-time.
What it does
Fast Timer: Start a fast and get real-time elapsed tracking with countdown to key metabolic milestones
Eating Window Tracking: Log when you break your fast and automatically calculate your eating window duration
Metabolic Milestones: Receive alerts at ketosis (12h), fat adaptation (16h), autophagy (24h), and deeper cellular renewal thresholds
Smart History: Review past fasts with duration, eating windows, and consistency metrics
Usage
Start Fast
"Start a fast" or "begin fasting"
Logs the fast start time
Displays current time and target milestones
Sets background tracking (runs even when you close the app)
Break Fast
"Break my fast" or "I'm eating now"
Records the end time
Calculates total fast duration
Shows eating window recommendation and next fast opportunity
Check Timer
"How long have I been fasting?" or "fasting status"
Displays elapsed time
Shows next metabolic milestone and time remaining
Displays current autophagy phase if applicable
Fast History
"My fasting stats" or "fasting progress"
Lists recent fasts with duration
Shows weekly consistency
Displays longest streak and average fast length
Set Schedule
"Schedule my fasts" or "fasting protocol"
Configure preferred fasting protocol (16:8, OMAD, etc.)
Set daily reminders for fast start/end times
Customize notifications for key milestones
Metabolic Timeline
| Duration | Milestone | Status |
|---|---|---|
| 12 hours | Ketosis Begins | Glycogen depletes; body shifts to fat burning |
| 16 hours | Fat Adaptation | Insulin drops further; metabolic efficiency improves |
| 24 hours | Autophagy Activation | Cellular cleanup intensifies; damaged proteins recycled |
| 36 hours | Deep Autophagy | Mitochondrial renewal accelerates; immune reset begins |
| 48 hours | Cellular Regeneration | Growth hormone peaks; stem cell activation (rodent studies) |
| 72+ hours | Extended Benefits | Sustained autophagy; metabolic recalibration; requires medical oversight |
Fasting Protocols
16:8 Intermittent: 16-hour fast, 8-hour eating window (most beginner-friendly)
18:6 Intermediate: 18-hour fast, 6-hour eating window (moderate difficulty)
20:4 Warrior: 20-hour fast, 4-hour eating window (lean gains focus)
OMAD (One Meal A Day): 23-hour fast, 1-hour eating window (advanced)
24-Hour Fast: Full day fast (once or twice weekly)
Extended Fast: 36–72+ hours (consult healthcare provider; requires electrolyte management)
Tips
Electrolytes Matter: Extended fasts deplete sodium, potassium, and magnesium. Supplement or drink bone broth to prevent cramping and fatigue.
Hydration is Essential: Water, herbal tea, black coffee, and green tea are fasting-friendly; any calorie breaks the fast.
Listen to Your Body: Fatigue, dizziness, or intense hunger warrants eating—fasting should enhance, not impair, daily function.
Consistency Beats Intensity: A sustainable 16:8 protocol done for months outpaces sporadic 72-hour fasts; build the habit first.
All data stays local on your machine: Your fasting logs, schedules, and metrics never leave your device—complete privacy, no cloud sync required.