HighGBS: 84 (High Risk)fasting

Intermittent Fasting Protocols

Developer: Multiple researchers and clinicians

Ongoing lifestyle practice, benefits within weeks

Protocol Overview

Time-restricted eating patterns alternating fasting and feeding windows. Multiple protocols: 16:8 (16h fast, 8h eating), OMAD (one meal a day), 5:2, alternate day fasting. Easier than extended fasting.

Conditions Treated

Weight loss

insulin resistance

metabolic health

longevity

cognitive function

Protocol Steps

Choose protocol: 16:8 (easiest - skip breakfast or dinner)

18:6 (more aggressive)

OMAD (23:1)

5:2 (5 days normal, 2 days 500-600 cal)

ADF (alternate day fasting)

16:8 example: Eat 12pm-8pm, fast 8pm-12pm next day

Fasting window: Water, black coffee, tea, zero-calorie drinks only

Feeding window: Eat normally, preferably nutrient-dense whole foods

Circadian alignment: Early time-restricted eating (breakfast/lunch) may be superior to skipping breakfast

Consistency: Daily practice, body adapts in 1-2 weeks

Exercise: Fasted morning cardio optional (fat burning), lift weights in fed state ideally

Breaking fast: No need for special protocol like extended fasts, just eat normally

Flexibility: Adjust window for social events, sustainability is key

Monitor: Weight, blood sugar, energy, hunger hormones adapt over time

Key Resources

The Complete Guide to Fasting by Fung, "The Longevity Diet" by Longo, "The Circadian Code" by Panda, extensive PubMed literature

Contraindications & Risks

Eating disorders, pregnancy/nursing, underweight, children, type 1 diabetes, some medications

Important Notes

Strong evidence base. Easy to implement. Sustainable long-term. Aligns with circadian biology. Weight loss, improved insulin sensitivity, autophagy benefits. Most studied fasting protocol. Various patterns allow flexibility. Early TRE (breakfast+lunch) may be superior to skipping breakfast. Ancestral eating pattern (no snacking).

Also Effective For

Obesity / Weight Loss Resistance Type 2 Diabetes Reversal

Critical Safety Warning

This protocol is documented for educational purposes only. The Gabriel Bullshit Score (GBS) of 84 reflects significant institutional response and controversy. Some alternative health protocols have resulted in serious harm or death.

Always consult with qualified healthcare professionals before beginning any treatment. Do not delay or forego proven medical care.

Quick Overview

Evidence LevelHigh

GBS Score84 / 100

Categoryfasting

DeveloperMultiple researchers and clinicians

DurationOngoing lifestyle practice, benefits within weeks

About GBS Score

The Gabriel Bullshit Score reflects the magnitude of institutional response, controversy, and documented concerns. Higher scores indicate greater institutional pushback, not necessarily inefficacy. This is a research tool, not medical advice.