Part 7/14:
Different fasting protocols suit different goals and individuals. For reducing visceral fat, starting with a 12-hour fast (12:12 window)—meaning 12 hours of fasting with only liquids like water, black coffee, or tea—can be effective. After 2-3 weeks, this can progress to a 18-hour fast (16:8 window) or an 18-hour fasting window once in a while.
For individuals aiming to reverse severe obesity or diabetes, more intensive fasts—such as 48-hour fasts weekly or even extended fasts lasting up to 72 days—have proven successful under medical supervision. These fasts can result in dramatic weight loss, normalization of blood sugar levels, and remission of conditions like hypertension.