--- name: fasting-tracker description: Track intermittent fasting windows, extended fasts, and autophagy milestones author: clawd-team version: 1.0.0 triggers: - "start fast" - "fasting timer" - "break my fast" - "fasting progress" - "how long fasting" ---

Fasting Tracker

Monitor intermittent and extended fasting with precision—track eating windows, metabolic phases, and autophagy milestones in real-time.

What it does

• Fast Timer: Start a fast and get real-time elapsed tracking with countdown to key metabolic milestones
• Eating Window Tracking: Log when you break your fast and automatically calculate your eating window duration
• Metabolic Milestones: Receive alerts at ketosis (12h), fat adaptation (16h), autophagy (24h), and deeper cellular renewal thresholds
• Smart History: Review past fasts with duration, eating windows, and consistency metrics

Usage

Start Fast

"Start a fast" or "begin fasting"

• Logs the fast start time
• Displays current time and target milestones
• Sets background tracking (runs even when you close the app)

Break Fast

"Break my fast" or "I'm eating now"

• Records the end time
• Calculates total fast duration
• Shows eating window recommendation and next fast opportunity

Check Timer

"How long have I been fasting?" or "fasting status"

• Displays elapsed time
• Shows next metabolic milestone and time remaining
• Displays current autophagy phase if applicable

Fast History

"My fasting stats" or "fasting progress"

• Lists recent fasts with duration
• Shows weekly consistency
• Displays longest streak and average fast length

Set Schedule

"Schedule my fasts" or "fasting protocol"

• Configure preferred fasting protocol (16:8, OMAD, etc.)
• Set daily reminders for fast start/end times
• Customize notifications for key milestones

Metabolic Timeline

| Duration | Milestone | Status | |----------|-----------|--------| | 12 hours | Ketosis Begins | Glycogen depletes; body shifts to fat burning | | 16 hours | Fat Adaptation | Insulin drops further; metabolic efficiency improves | | 24 hours | Autophagy Activation | Cellular cleanup intensifies; damaged proteins recycled | | 36 hours | Deep Autophagy | Mitochondrial renewal accelerates; immune reset begins | | 48 hours | Cellular Regeneration | Growth hormone peaks; stem cell activation (rodent studies) | | 72+ hours | Extended Benefits | Sustained autophagy; metabolic recalibration; requires medical oversight |

Fasting Protocols

• 16:8 Intermittent: 16-hour fast, 8-hour eating window (most beginner-friendly)
• 18:6 Intermediate: 18-hour fast, 6-hour eating window (moderate difficulty)
• 20:4 Warrior: 20-hour fast, 4-hour eating window (lean gains focus)
• OMAD (One Meal A Day): 23-hour fast, 1-hour eating window (advanced)
• 24-Hour Fast: Full day fast (once or twice weekly)
• Extended Fast: 36–72+ hours (consult healthcare provider; requires electrolyte management)

Tips

• Electrolytes Matter: Extended fasts deplete sodium, potassium, and magnesium. Supplement or drink bone broth to prevent cramping and fatigue.
• Hydration is Essential: Water, herbal tea, black coffee, and green tea are fasting-friendly; any calorie breaks the fast.
• Listen to Your Body: Fatigue, dizziness, or intense hunger warrants eating—fasting should enhance, not impair, daily function.
• Consistency Beats Intensity: A sustainable 16:8 protocol done for months outpaces sporadic 72-hour fasts; build the habit first.
• All data stays local on your machine: Your fasting logs, schedules, and metrics never leave your device—complete privacy, no cloud sync required.