Schedules · Experienced · 6 h window
18:6
A longer daily fast with a compact eating window. People who already hold 16:8 comfortably often try this next. It is a routine, not a target to beat.
One example day
Eat between 14:00 and 20:00, then fast 18 hours until 14:00 the next day. Any window that fits your day works the same way.
The phases a 18-hour fast reaches
- 0 hBlood sugar settlesDigestion finishes; most notice nothing
- 4 hStored glucose declinesHunger comes in waves
- 8 hFat burningMore fuel drawn from stored fat
- 14 hKetosisKetone use increases; onset varies widely
- 18 hAutophagy signallingStudied mostly outside everyday conditions
The fast ends in autophagy signalling. What happens at 18 hours
18:6 is one of the app’s presets. Set it as a routine with a reminder before each fast.