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Choose from popular protocols, set your fasting window, and track your daily progress with streaks and calendar views. ## What Is Intermittent Fasting? Intermittent fasting (IF) is an eating pattern that alternates between periods of fasting and eating. Rather than focusing on *what* you eat, IF focuses on *when* you eat. Common benefits include: - Simplified meal planning - Improved metabolic flexibility - Better awareness of hunger cues - Structured eating windows for portion control **Note**: Intermittent fasting isn't for everyone. Consult your healthcare provider before starting, especially if you have diabetes, are pregnant, or have a history of eating disorders. ## Choosing a Fasting Protocol Clear Mornings offers 5 built-in protocols to get you started: ### 16:8 (Most Popular) - **16 hours fasting**, 8-hour eating window - Default: Fast 8:00 PM to 12:00 PM (skip breakfast) - Great for beginners - you're already fasting while you sleep ### 18:6 - **18 hours fasting**, 6-hour eating window - Default: Fast 8:00 PM to 2:00 PM - A step up from 16:8 for those ready to progress ### 20:4 - **20 hours fasting**, 4-hour eating window - Default: Fast 8:00 PM to 4:00 PM - Condensed eating window, typically 1-2 larger meals ### OMAD (One Meal A Day) - **23 hours fasting**, 1-hour eating window - Default: Fast 7:00 PM to 6:00 PM - Advanced protocol for experienced fasters ### Custom - **Pick your own** fasting and eating times - Full flexibility to match your schedule - Set any combination of start and end times **Pro Tip**: Start with 16:8 if you're new to fasting. You can always adjust your protocol or switch to a more advanced one later. ## Setting Up Your First Schedule ### Step 1: Enable Fasting Open your Nutrition habit card, tap the settings gear, and toggle on **Fasting Schedule**. This adds the fasting banner to your daily nutrition view. ### Step 2: Create a Schedule Tap **Create Schedule** and you'll see the schedule setup form: 1. **Choose a protocol** - Select from the 5 presets or pick Custom 2. **Name your schedule** (optional) - Give it a name like "January 16:8 Plan" 3. **Set start and end dates** - Define how long this schedule runs 4. **Adjust your fasting window** - The preset fills in default times, but you can adjust them The form shows a live summary of your window: > Fast 8:00 PM → 12:00 PM (16h fasting, 8h eating) ### Step 3: Start Tracking Once saved, you'll see a fasting status banner on your nutrition card showing your current state. ## Daily Tracking ### The Fasting Status Banner The banner appears on your nutrition card and shows different information depending on the day: **For Today:** - Current state: **FASTING** (orange) or **EATING WINDOW** (green) - Live countdown timer showing time remaining - Progress bar for the current window - Daily check-in toggle to mark "Maintained fast today" **For Past Days:** - Completion status (completed or missed) - Retroactive toggle to update past entries **For Future Days:** - Preview of your scheduled fasting window - Read-only (no toggle for future dates) ### Marking Your Daily Fast Each day, simply toggle the check-in to confirm you maintained your fast. This is a manual check-in - you're telling Clear Mornings that you stuck to your fasting window for the day. Forgot to check in yesterday? No problem! You can retroactively mark past days as completed or missed from the calendar view. ## Streaks and Progress ### Building Streaks Every consecutive day you mark as "maintained" adds to your streak counter. Your current streak is displayed on both the banner and in your schedule settings. Streaks reset when you miss a day, so consistent daily check-ins are key. ### Schedule Progress The banner shows your progress through the schedule: > Day 5 of 28 This helps you see how far you've come and how many days remain in your current schedule. ## Managing Your Schedule ### Editing an Active Schedule Tap **Manage Schedule** in your settings to open the full management view. From here you can: - **Edit** your schedule name, end date, or fasting window times - **Cancel** the schedule early (moves it to history) - View your **current streak** and day progress **Note**: You cannot change the start date or protocol of an active schedule. To switch protocols, cancel the current schedule and create a new one. ### Schedule History All completed and cancelled schedules are saved in your history. You can see: - Which protocol you used - How long the schedule ran - Whether it was completed or cancelled - Your streak at the time This gives you a record of your fasting journey over time. ## Tips for Fasting Success ### Getting Started 1. **Start with 16:8** - Most of the fast happens while sleeping 2. **Stay hydrated** - Water, black coffee, and plain tea are fine during fasts 3. **Be consistent** - Same fasting window daily helps your body adjust 4. **Give it a week** - The first few days are the hardest ### Building the Habit 1. **Check in daily** - Use the toggle every day to build accountability 2. **Review your streak** - Watching your streak grow is motivating 3. **Adjust if needed** - Switch to Custom if a preset doesn't fit your lifestyle 4. **Combine with nutrition tracking** - Log what you eat during your eating window ### Common Mistakes to Avoid - **Starting too aggressive** - Don't jump to OMAD on day one - **Ignoring hunger signals** - Some discomfort is normal, pain is not - **Breaking the fast with junk food** - What you eat still matters - **Being too rigid** - If you need to shift your window for a social event, that's okay ## Subscription Tiers | Feature | Free | Member | |---------|------|--------| | Active schedules | 1 | Unlimited | | Schedule history | Yes | Yes | | All protocols | Yes | Yes | | Streak tracking | Yes | Yes | All users get full access to fasting protocols and tracking. Member unlocks the ability to run multiple active schedules simultaneously. ## Next Steps - **[Nutrition Tracking Basics](/kb/trinity-system/nutrition-fundamentals)** - Learn the full nutrition system - **[Protein Tracking Tips](/kb/nutrition/protein-tracking-tips)** - Optimize what you eat during your eating window - **[Voice Logging Guide](/kb/nutrition/voice-logging-guide)** - Quickly log meals with your voice ## Need Help? Can't find what you're looking for? 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