Autophagy Comparison Table for different Ratios
| Protocol Name | Ratio (Fast:Eat) | Level of Autophagy | General Ease | Metabolic State |
|---|---|---|---|---|
| Standard Modern Diet | 10:14 or 9:15 | None/Baseline | Very Easy | Chronic Insulin Elevation; Fat storage “locked.” |
| Circadian Rhythm | 12:12 | Minimal | Easy | Glycogen depletion begins; Insulin stabilization. |
| Intermittent (Level 1) | 14:10 | Low | Moderate | Early digestive rest; Inflammation begins to dip. |
| The “Sweet Spot” | 16:8 | Moderate | Sustainable | Fat-burning switch flips; Early cellular repair. |
| Warrior / OMAD | 20:4 | High | Challenging | Significant ketone production; “Cleaning crew” active. |
| 24-Hour Pulse | 24:0 | Peak Short-Term | Difficult | |
| 36-Hour Service | 36:0 | Deep Clean | Very Difficult | |
Notes
1. The “Standard” Row (Non-TRE)
Most people eat from 07:00 (Breakfast) until 22:00 (Evening snack). The Engineering Flaw: This keeps the “delivery trucks” arriving at the warehouse constantly. The body never has a 12-hour window to even begin looking for damaged proteins to recycle.
2. Autophagy Scaling
Autophagy is not a light switch; it is a dimmer switch. At 16:8, you are “dimming the lights” on digestion. At 24:0, you have “turned the lights off” completely, allowing the cellular repair enzymes to see clearly and get to work. See 36 Hour Fasts for further
3. Ease vs. Benefit for your 81kg Goal
16:8 is your Maintenance Level: It prevents weight gain and stabilizes the gut. 24:0 (Once/twice weekly) is your Transformation Level: It drives the 7kg weight loss by forcing the body to use visceral fat as its primary fuel source.
4. Bloating Correlation
Generally, as the “Ratio” of fasting increases, bloating decreases. This is because the Migrating Motor Complex (MMC)—the “electri-sweep” of your gut—only functions during the fasting hours.
fasted exercise specifically in hour 17 has its benefits too