Executives · High performance

Energy from 7 a.m. to 10 p.m. without the crash

16:8 fasting that fits meetings, travel and business dinners. Sharp mornings, productive afternoons, and dinner with your family without the guilt.

Download on theApp Store Get it onGoogle Play

16:8Fits your calendar

12-8 p.m.Sample window

$0Free, no ads

Free Data in the EU iOS · Android

Sound familiar?

By 4 p.m. my head is heavy and I work at half speed

Afternoons without the fog

With travel and work lunches, eating well is impossible

Clearer decisions

I drink coffee after coffee to get through the afternoon

Less time thinking about food

What you will notice

What you get out of it

This is what changes in your day to day when you give your body well-guided hours without food.

Afternoons without the fog

Your 4 p.m. meeting gets the same energy as your 9 a.m. one.

Why:No heavy lunch means no blood sugar drop and no sleepiness after.

Clearer decisions

Clean, focused mornings for the decisions that actually matter.

Why:Fasted, blood sugar stays steady and ketones show up as clean fuel.

Less time thinking about food

No breakfast to plan and no snacks between meetings.

Why:A fixed schedule removes small decisions that drain your energy.

Waistline under control

You stay in shape despite travel, client lunches and stress.

Why:Eating in a window limits snacking without counting calories.

You sleep and recover

You close your window before bed and wake up genuinely rested.

Why:Going to bed with digestion done improves deep sleep.

Health for the long run

Studies link fasting with better blood sugar, blood pressure and lipids.

Why:Fewer hours eating improves how you handle sugar and fats.

SCIENCE · PHASE BY PHASE

What happens in your body, hour by hour

The app tells you the moment you enter each phase. No more waiting around to "see if it works."

Digestion

Family dinner, no rush

0-4hDigestion

Family dinner, no rush

A full dinner. Timer running, and you switch off.

4-10hLow insulin

Overnight recovery

You sleep deeply and wake up with your head on straight.

10-12hFuel switch

Morning start with no fog

Black coffee, water, and straight into the hard stuff.

12-14hFat burning

Steady energy in meetings

No pastries in the room. Light hunger that passes on its own.

14-16hLight ketosis

Deep focus

Your block for strategy and the decisions that count.

16hWindow open

A meal that won't flatten you

Protein and vegetables with moderate carbs. No afternoon crash.

Your progress

What to expect, week by week

Week 1

Adjusting. You skip breakfast and learn to handle hunger.

Weeks 2-3

Afternoons without the fog and sharper morning meetings.

Month 1

Fasting fits around travel and dinners: you know when to flex.

Month 3

Steady energy, waistline in check and a system that runs itself.

What the science saysIntermittent Fasting for Executives

Reviewed on 12/10/2026

For professionals with long days, 16:8 can simplify the routine and avoid the heavy meals that deepen the mid-afternoon slump, though that slump also has a circadian basis. Evidence that fasting improves cognitive performance is limited, and weight loss is modest. It helps to keep your schedule consistent, weekends included, and not to make up for it with big late dinners.

The post-lunch dip shows up even without lunch, has a circadian root and gets stronger after carb-heavy meals. [1]
Using a logging app, half the adults studied ate across more than 14.75 h a day and took in over 35% of their calories after 6 p.m. [2]
One review found no clear evidence that intermittent fasting improves short-term cognition in healthy people. [3]

Frequently asked questions

Does fasting improve productivity?

Many people notice sharper focus during their fasting hours and less afternoon fog, thanks to steadier blood sugar. The first few days can be tough: your brain needs a week or two to adapt.

How do I avoid the crash after lunch?

Moderate meals with protein and vegetables, and carbs in reasonable amounts. Skip huge plates and wine at lunch. A 10-minute walk afterward helps a lot.

What do I do about work lunches and social dinners?

Move your window. If dinner runs late, start eating later that day. If there's a company lunch, close earlier. Ayúname lets you shift your schedule day by day without losing your streak.

What about traveling across time zones?

Fasting during the flight and eating on the destination's schedule helps many people adapt faster. Drink plenty of water and skip the alcohol on board.

Is black coffee okay while fasting?

Black coffee in moderation doesn't break your fast and helps with alertness. Keep it to 2-3 a day and skip it in the afternoon if it affects your sleep.

Scientific sources (3)