Discover how this powerful intermittent fasting protocol can transform your health and wellbeing
Enhance insulin sensitivity, regulate blood sugar levels, and support cardiovascular health through extended fasting periods.
Experience sustained energy throughout the day as your body becomes efficient at utilizing fat for fuel during fasting.
Boost cognitive function and focus with increased production of brain-derived neurotrophic factor (BDNF).
Achieve and maintain a healthy weight through natural calorie restriction and improved metabolic function.
Simple, effective, and backed by science. Here's your guide to implementing the 18:6 protocol.
20 Hours
During your fasting period, you can enjoy foods that don't spike insulin like green olives, or even baked goods sweetened with monk fruit. Your body enters a metabolic state that promotes cellular repair and fat burning.
4 Hours
Enjoy nutritious, whole foods during your eating window. Focus on lean proteins, healthy fats, and plenty of vegetables to maximize nutritional benefits.
Hydration
You can have as much tea, coffee, or sugar-free beverages as you want throughout the day. Proper hydration is essential for optimal fasting results and overall wellbeing.
4 Days/Week
Start feasting at 6:18pm or right after work and eat for four hours. Even do both a late lunch and early happy hour.
Evidence-based research supports the metabolic and cellular benefits of extended fasting periods
Extended fasting triggers autophagy, a cellular cleaning process that removes damaged proteins and organelles, promoting cellular health and longevity.
In 2016, the Nobel Prize in Physiology or Medicine was awarded for the discovery of autophagy mechanisms. This groundbreaking research revealed how cells recycle their components and respond to starvation, fundamentally changing our understanding of how fasting impacts cellular health and disease prevention.
Regular 20-hour fasts train your body to efficiently switch between glucose and fat metabolism, improving insulin sensitivity and reducing inflammation.
Fasting naturally increases human growth hormone (HGH) levels, supports healthy cortisol rhythms, and improves overall hormonal balance.
Fasting increases production of brain-derived neurotrophic factor (BDNF), supporting neuroplasticity, memory formation, and cognitive function.
Different macronutrients have dramatically different effects on insulin response, autophagy activation, ketosis, and fat burning during your fasting window.
Impact Level (%)
Reframe how you see carbohydrates. Every gram costs you—in health, energy, and progress toward your goals.
Imagine paying a dollar for every gram of carbohydrates you consume. That chai latte with 17g of carbs? That's a $17 drink. As ridiculous as beverage prices have gotten with inflation, use this mental framework to realize just how "expensive" these choices really are.
The truth: Refined carbs are an expensive addiction—just like cigarettes or alcohol. They drain your wallet, your energy, and your health. You literally can't afford them.
Chai Latte
17g carbs
$17Soda (12oz)
39g carbs
$39Chocolate Chip Cookie
28g carbs
$28Slice of Pizza
36g carbs
$36"When you see carbs as a cost, you start to see fasting as savings."
Every carb you skip is money in your health bank. Invest wisely.
Rethinking nutrition based on health, not corporate profits—like our ancestral warriors
The original food pyramid wasn't designed to optimize your health—it was engineered to maximize corporate profits and shelf life. Grain and cereal companies lobbied heavily to place their products at the base, while healthy fats were demonized despite centuries of evidence to the contrary.
Modern nutritional science emphasizes whole foods, healthy fats, quality proteins, and vegetables—not processed grains and sugars. The new pyramid reflects what actually nourishes your body and supports metabolic health.
Leave it to South Park to predict the food pyramid scandal over a decade before mainstream nutrition caught up. They knew the government's dietary guidelines were... questionable.
See how body fat presents itself differently in men and women across cultures and age groups—and why managing it matters.
America leads the world in ultra-processed, inflammatory, high-glycemic foods. The nutrition industry has been driven by corporate interests—not your health.
Fast420.org
Educational resource for 18:6 intermittent fasting
This information is for educational purposes only. Consult with a healthcare professional before starting any new dietary protocol.
The method
