⏱️ Intermittent Fasting Tracker
Unlock your body's natural repair cycle with timed eating
Intermittent fasting gives your digestive system a deliberate rest period, allowing cellular repair processes like autophagy to activate. Whether you follow 16:8, 18:6, or another protocol, tracking your fasting windows builds consistency and reveals patterns in how your body responds.
Grid
Meditate
288 total
Morning Run
255 total
Read Books
288 total
Your intermittent fasting journey
16d
Current streak
241
Total days
71%
Completion rate
Why track intermittent fasting?
Triggers autophagy — your body's cellular cleanup and recycling process
Improves insulin sensitivity and supports healthy metabolic function
Enhances mental clarity during fasted states through ketone production
Simplifies daily routine by reducing meal planning decisions
The science
Research published in the New England Journal of Medicine in 2019 by neuroscientist Mark Mattson reviewed decades of intermittent fasting studies and concluded that IF improves multiple indicators of health including insulin resistance, obesity, dyslipidemia, and inflammation. A separate 2016 Nobel Prize-winning discovery by Yoshinori Ohsumi demonstrated the mechanisms of autophagy — the cellular self-cleaning process that ramps up during fasting periods of 14 hours or more.
How Rise helps
Create
Add "intermittent fasting" with ⏱️ and your chosen color. Set a 30-day challenge.
Track
Complete your habit daily with a single tap. Watch the contribution grid fill with color.
Rise
Build unstoppable streaks and make your habit permanent. Visualize your transformation.
Daily tip
Start with a 14:10 fasting-to-eating ratio rather than jumping straight to 16:8. Black coffee, plain tea, and water are fine during your fast. Schedule your eating window around your most social meal to make it sustainable long-term.
Frequently asked questions
The 16:8 method — fasting for 16 hours and eating within an 8-hour window — is the most popular starting point. For example, eating between noon and 8 PM. If that feels too aggressive, start with 14:10 for the first week and gradually extend your fasting window.
Yes, and many people find they perform well during fasted training, especially for moderate-intensity cardio. For heavy strength training, you may want to schedule workouts near the end of your fast or during your eating window. Always listen to your body and stay hydrated.
Short-term fasting (up to 48 hours) actually increases metabolic rate slightly due to norepinephrine release. It's prolonged severe calorie restriction — not time-restricted eating — that causes metabolic adaptation. As long as you eat adequate calories during your window, your metabolism stays healthy.
Water, black coffee, unsweetened tea, and sparkling water are all safe during a fast. Avoid anything with calories, including milk, cream, or sweetened beverages, as even small amounts of calories can interrupt autophagy and insulin signaling.
Explore more
See your consistency grow
Beautiful contribution grids show your entire year at a glance. Every completed day lights up — creating a satisfying record of your journey.
Meditate
288 total
Morning Run
255 total
Read Books
288 total
Grid
Meditate
288 total
Morning Run
255 total
Read Books
288 total
Try Rise instantly
Download Rise and start building habits that last.
