What Actually Moves the Needle
| Fasting Window | Autophagy | Fat Loss Impact | Muscle Preservation | Daily Use Feasibility |
|---|---|---|---|---|
| 12:12 | ❌ Minimal | 🟡 Maintenance/slow loss | ✅ Very safe | ✅ Super easy |
| 14:10 | ✅ Mild | 🟡 Moderate loss | ✅ Safe | ✅ Comfortable for most |
| 16:8 | ✅ Solid | 🟢 Consistent loss | ✅ Preserves muscle with protein | 🔥 Optimal for recomposition |
| 18:6 | 🔥 Strong | 🟢 Accelerated loss | ⚠️ More catabolic if not careful | ⚠️ Requires planning |
| 20:4 (OMAD) | 🚨 Intense | 🔥 Rapid loss | ❌ Risk of muscle loss if not dialed | 🚨 Advanced users only |