⏱️

Intermittent Fasting Support

Herbs that amplify autophagy and fat-burning

GentleOngoingFasting

Goal

Maximise the metabolic benefits of intermittent fasting — including autophagy, insulin sensitivity, and fat oxidation — using herbs that support fasting without breaking the fast.

Benefits

Enhanced fat burningImproved insulin sensitivityCellular autophagy (cellular cleanup)Mental clarityWeight lossLongevity gene activation

Ginger

Zingiber officinale

Suppresses hunger, improves insulin sensitivity, anti-inflammatory during fasting

Dandelion Root

Taraxacum officinale

Liver support and bile stimulation during fasting state

Ashwagandha

Withania somnifera

Reduces cortisol spike from fasting stress, preserves muscle mass

Holy Basil (Tulsi)

Ocimum tenuiflorum

Balances blood sugar, reduces fasting-induced anxiety and irritability

Peppermint

Mentha piperita

Reduces hunger, freshens breath, calms fasting nausea

Cinnamon

Cinnamomum verum

Stabilises blood glucose, prevents reactive hypoglycaemia when breaking the fast

16:8 Foundation

Week 1–2

  • Eating window: 12pm–8pm (16 hours fasting, 8 hours eating).
  • Allowed during fast: water, black coffee, herbal teas (no milk or sweetener).
  • Brew Ginger + Peppermint tea to drink during morning fast — suppresses hunger signals.
  • Take Ashwagandha (300mg) with your first meal — reduces cortisol from the overnight fast.
  • Break your fast with protein + fat first — eggs, avocado, or fish — never carbs first.
  • Drink Dandelion Root tea between meals to support liver processing of mobilised fat.

18:6 Deepening

Week 3–4

  • Extend fasting window to 18 hours — eating window 2pm–8pm.
  • Add Holy Basil tea during the fast to manage adrenal stress.
  • Take Cinnamon (500mg) with the meal that breaks the fast to prevent glucose spike.
  • Include apple cider vinegar (1 tbsp in water) mid-fast to enhance insulin sensitivity.
  • On fasting days: walk for 30–45 minutes in the morning to enhance fat oxidation.
  • Ensure first meal contains adequate protein (30g minimum) to prevent muscle breakdown.

OMAD or Extended Fast Days

Optional

  • One meal a day (OMAD): extended to 23:1 once or twice per week for deep autophagy.
  • During OMAD days, drink herb-infused water: cucumber + mint + ginger.
  • Take electrolytes (sodium, potassium, magnesium) around Hour 16 to prevent headaches.
  • Rhodiola (200mg) during extended fasts supports mental performance without breaking fast.
  • Break OMAD with a small bone broth or vegetable soup before the main meal.

Supporting teas

Ginger & Peppermint Fasting TeaDandelion Root TeaHoly Basil (Tulsi) TeaCinnamon & Cardamom Tea

Allowed

WaterBlack coffeeAll herbal teas (unsweetened)Apple cider vinegar waterElectrolyte water

Avoid

Anything with calories during fasting windowMilk in tea or coffeeSweeteners (including stevia — may trigger insulin)Flavoured water drinks

Caution

Not suitable for people with a history of eating disorders, type 1 diabetes, underweight individuals, or pregnant/breastfeeding women. Consult a doctor if on diabetes medication — fasting can cause dangerous hypoglycaemia.