Metabolic health

A smaller waist and bloodwork that finally improves

Guided 16:8 fasting to help your waist, blood sugar, triglycerides and blood pressure with one habit. More daily energy and data for your doctor.

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5Markers to improve

16:8Just one habit

12 wksTo recheck your labs

Free Data in the EU iOS · Android

Sound familiar?

Every lab report flags something new in red

A smaller waist

My belly, blood sugar and pressure are all high

Better blood sugar

I take meds for several things and want to do more

Lower triglycerides

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.

A smaller waist

Your pants loosen up: the marker you notice first.

Why:Hours with low insulin help your body use belly fat.

Better blood sugar

Less of that post-meal slump and less craving for sweets.

Why:Fewer hours eating improves how you respond to insulin.

Lower triglycerides

Studies link fasting with better blood fat numbers.

Why:With less sugar circulating, your liver makes fewer triglycerides.

Steadier blood pressure

Many people see better readings on the cuff as the weeks go by.

Why:A smaller waist and less salt from snacking ease blood pressure.

More energy every day

Less fatigue and more appetite for a walk.

Why:Steady blood sugar means steady energy.

Progress you can measure

History and streaks to bring to your doctor at your next checkup.

Why:Seeing data helps you stick with it and fine-tune treatment.

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

Full meal, gentle blood sugar

0-4hDigestion

Full meal, gentle blood sugar

Protein and vegetables first, carbs last on the plate.

4-8hSteady blood sugar

A break for your pancreas

You sleep. With no late-night snacking, insulin drops.

8-12hLow insulin

Your liver taps its stored sugar

You get up. Take your medication exactly as your doctor directs.

12-14hFat burning

Your body pulls from belly fat

Mid-morning with no snacking. Good moment for a 20-minute walk.

14-16hLight ketosis

Steady energy

Hunger settles. If you feel dizzy, clammy or shaky, eat something.

16hDaily goal

Another day banked for your labs

Break it without soda or pastries. Vegetables, protein and legumes.

Your progress

What to expect, week by week

Week 1

You start at 14:10 and drop the late-night snacking.

Weeks 2-3

Less of that post-meal slump and fewer sweet cravings.

Month 1

Waist down a bit and more energy to get moving.

Month 3

Time to repeat labs and blood pressure with your doctor and see the change.

What the science saysIntermittent Fasting and Metabolic Syndrome

Reviewed on 12/10/2026

In people with metabolic syndrome, keeping food to a consistent 8-10 hour window has been associated with modest improvements in blood sugar, blood pressure, lipids and weight, on top of usual treatment. Trials run only a few months and the effects are small, such as an HbA1c drop of 0.1 points. It can be a useful add-on, but it doesn't replace medication and needs medical follow-up.

In 19 patients with metabolic syndrome and a baseline window of ≥14 h, 12 weeks eating within 10 h cut weight, blood pressure and atherogenic lipids. [1]
In 108 adults with metabolic syndrome, 3 months with an 8-10 h window lowered HbA1c 0.10% more than standard treatment. [2]
A meta-analysis of 10 trials found time-restricted eating reduces weight, blood sugar and systolic blood pressure, with no clear effect on cholesterol. [3]

Frequently asked questions

Does intermittent fasting help with metabolic syndrome?

Studies link intermittent fasting with improvements in waist size, blood sugar, triglycerides and blood pressure, especially when belly fat comes down. It isn't a treatment, it's a habit that may help alongside your doctor's plan.

Do I need to talk to my doctor if I take metformin or blood pressure medication?

Yes, before you start. Some blood sugar medications can cause lows while fasting, and some blood pressure medications may need adjusting. Never change your medication on your own.

How long until my labs improve?

How you feel, with less of a post-meal slump and more energy, can shift within a few weeks. Triglycerides, blood sugar and blood pressure are usually assessed after about 3 months of consistency. Everyone is different.

Which schedule works best?

Many studies point to earlier windows, for example 9 a.m. to 5 p.m. or 10 a.m. to 6 p.m. If that doesn't fit your life, any window you can keep up is better than none.

What do I eat in my window?

Vegetables, legumes, fish, eggs, olive oil and nuts. Skip soda, juice, pastries and alcohol. Snap a photo of your plates and the AI coach guides you.

Scientific sources (3)