Intermittent Fasting 16:8
Lifestyle Medium 21 days oura
Start the Health OS protocol "Intermittent Fasting 16:8" (lifestyle-time-restricted-eating-16-8) and show me today's step.
Goal
Assess how 16:8 intermittent fasting affects energy and sleep quality
Hypothesis
An 8-hour eating window → better circadian rhythm → better sleep and morning energy
Time-restricted eating synchronizes peripheral clocks with the central clock, improving metabolism and sleep (Panda 2016, Wilkinson 2020)
Expected Effects
- ↑ morning_energy
- ↑ sleep_score
Phases
1
Baseline
7 days- Eat as usual
- Log your actual fasting hours (from last meal to first meal)
2
Fasting 16:8
14 days- 8-hour eating window (e.g., 12:00-20:00)
- Outside the window: water, tea, black coffee (no calories)
- Log your actual fasting hours
- Target: 16+ hours of fasting
Tracked Metrics
Primary
- ↑ morning_energy
- ↑ Sleep Score
Secondary
Evaluation
Method: compare_phase_means
Design: baseline (7 days) → intervention (14 days)
Safety
Disclaimers
- Not suitable for eating disorders
- With diabetes — a doctor's consultation is required
- The first 3-5 days may bring hunger and irritability (adaptation)
- Don't combine with intense fasted morning workouts
Stop Conditions
- Dizziness or fainting
- Inability to concentrate at work due to hunger
- Weight loss > 2 kg in a week
- Insomnia due to hunger