Intermittent fasting: complete science-backed guide

2026-03-28 · AEONUM

What is intermittent fasting

Intermittent fasting (IF) isn't a diet but a temporal eating pattern. The most studied form is time-restricted eating: eating within an 8-10 hour window and fasting 14-16 hours.

During fasting, your body activates autophagy (cellular cleanup), improves insulin sensitivity, and switches to fat oxidation as primary energy source.

Most effective protocols

16:8 — 16h fast, 8h eating. Most sustainable for most people.

14:10 — gentler, ideal for starting. Good results in women.

5:2 — 5 normal days, 2 days at 500-600 kcal. More flexible but less consistent.

Track fasting with AEONUM

AEONUM includes time-restricted eating habits and crosses your eating window with energy, sleep and body composition data.