{"id":86031,"date":"2026-02-08T15:57:50","date_gmt":"2026-02-08T15:57:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=86031"},"modified":"2026-02-08T15:57:50","modified_gmt":"2026-02-08T15:57:50","slug":"fasting-for-18-hours","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/","title":{"rendered":"Is Fasting for 18 Hours the Sweet Spot for Improved Wellness?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#What_Is_Fasting_for_18_Hours_and_How_Does_It_Work\" >What Is Fasting for 18 Hours and How Does It Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#Is_Fasting_for_18_Hours_a_Day_Healthy\" >Is Fasting for 18 Hours a Day Healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#What_Are_the_Main_Reasons_to_Fast_for_18_Hours\" >What Are the Main Reasons to Fast for 18 Hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#What_Is_the_Proper_Way_to_Do_Fasting_for_18_Hours\" >What Is the Proper Way to Do Fasting for 18 Hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#How_Should_I_Break_My_18-Hour_Fast\" >How Should I Break My 18-Hour Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#What_Happens_When_You_Eat_After_an_18-Hour_Fast\" >What Happens When You Eat After an 18-Hour Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#How_Long_Before_I_See_Results_from_18-Hour_Fasting\" >How Long Before I See Results from 18-Hour Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#Why_Am_I_Not_Losing_Weight_on_an_18-Hour_Fast\" >Why Am I Not Losing Weight on an 18-Hour Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#Can_I_exercise_while_fasting_for_18_hours\" >Can I exercise while fasting for 18 hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#How_many_calories_do_I_burn_if_I_fast_for_18_hours\" >How many calories do I burn if I fast for 18 hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#Can_you_drink_coffee_while_intermittent_fasting\" >Can you drink coffee while intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#What_can_I_drink_during_the_18_6_fasting_window\" >What can I drink during the 18:6 fasting window?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Fasting isn\u2019t a new concept, but the specifics of timing &#8211; such as the 18-hour window &#8211; have garnered significant attention from both researchers and practitioners. Unlike a standard 12-hour overnight fast, pushing the window to 18 hours (often called the 18:6 method) may shift how the body uses available energy during the fasting period, and some people associate it with changes in body composition, everyday energy levels, and mental clarity, although experiences vary.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Fasting-women1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, moving from a standard eating schedule to a compressed 6-hour feeding window requires strategy. It isn&#8217;t just about skipping breakfast &#8211; it&#8217;s about aligning your nutrition with your circadian rhythm and metabolic needs. Let&#8217;s dive deep into what happens when the clock hits hour 18.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting journey. It\u2019s advisable to consult a healthcare provider before embarking on a fasting regimen.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Fasting_for_18_Hours_and_How_Does_It_Work\"><\/span><b>What Is Fasting for 18 Hours and How Does It Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting for 18 hours involves abstaining from caloric intake for 18 consecutive hours and consuming all your daily calories within the remaining 6-hour window. From a metabolic perspective, the 18-hour mark is significant as it is believed to push the body past the initial stages of glycogen depletion and deeper into lipolysis (fat breakdown) and early autophagy (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/1194937\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The body doesn&#8217;t just switch &#8220;off&#8221; when you stop eating; it switches &#8220;modes&#8221;. Here\u2019s the physiological timeline of what happens internally when you fast for 18 hours (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/1194937\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/9\/3166\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>0-4 Hours (The Fed State):<\/b><span style=\"font-weight: 400;\"> Your body digests the last meal. Insulin levels rise to shuttle glucose into cells for energy or storage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>4-18 Hours (The Catabolic Transition):<\/b><span style=\"font-weight: 400;\"> Insulin levels begin to drop. Blood glucose stabilizes. The body stops storing energy and starts mobilizing stored glucose (glycogen) from the liver. This gradually depletes the body\u2019s glycogen stores.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>12-36+ Hours (Gluconeogenesis and Lipolysis):<\/b><span style=\"font-weight: 400;\"> Liver glycogen stores are significantly reduced. The body starts to convert amino acids to glucose (gluconeogenesis) by breaking down proteins, and it also starts to break down fat for energy (lipolysis). The time at which this begins depends on how much glycogen you had stored, the composition of your last meal, and your energy expenditure. At some point, it is thought that an increase in autophagy &#8211; a cellular &#8220;cleanup&#8221; process where cells recycle damaged components &#8211; may occur, but it&#8217;s not clear exactly when. BDNF (brain-derived neurotrophic factor) levels may also rise, supporting cognitive function (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/9\/3166\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). If the fast is prolonged (i.e. 72+ hours, then the body will start to protect muscle tissue by slowing down protein breakdown and releasing growth hormones (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/1194937\"><span style=\"font-weight: 400;\">1)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79373\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Fasting_for_18_Hours_a_Day_Healthy\"><\/span><b>Is Fasting for 18 Hours a Day Healthy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The safety and efficacy of an 18-hour fasting schedule depend largely on individual health status and implementation. For healthy adults, research has suggested that this protocol may be appropriate for some people. However, it isn\u2019t a magic pill, and &#8220;healthy&#8221; is defined by how well your body adapts to the stressor of fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are six reasons why this protocol may support health (based on research).<\/span><\/p>\n<ul>\n<li><b>Metabolic Flexibility Improvement<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Metabolic flexibility is the body&#8217;s ability to switch efficiently between burning carbohydrates (glucose) and fat (lipids) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666379125004276\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting for 18 hours depletes glycogen stores more thoroughly than shorter fasts, which forces the mitochondria to adapt to burning fat. Improving the body\u2019s ability to make this adaptation when needed may help reduce the risk of insulin resistance, a precursor to type 2 diabetes (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/oby.22065\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Enhanced Cellular Repair (Autophagy)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While autophagy is always happening at a low level, nutrient deprivation upregulates it. By extending the fast to 18 hours, you may provide a longer window for this cellular &#8220;spring cleaning&#8221; to occur compared to a 12 or 14-hour fast. This process is essential for removing misfolded proteins and damaged organelles that accumulate with age (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831323013443?via%3Dihub\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/1143303\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><b>Improved Insulin Sensitivity<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chronic insulin resistance blocks fat burning and promotes inflammation (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0168822723004539\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies indicate that intermittent fasting can significantly improve glycemic control (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s41043-025-01039-2\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Some of this may be simply a result of weight loss, but it has been theorized that an 18-hour window gives the pancreas a substantial break from producing insulin, which may help re-sensitize cells to the hormone, making blood sugar management more efficient when you do eat (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2025.1629154\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Cardiovascular Health Markers<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Emerging research has suggested that time-restricted feeding may improve cardiovascular markers. This includes potential reductions in blood pressure, resting heart rate, and improvements in lipid profiles (such as triglycerides and LDL cholesterol). These changes are often linked to reduced markers of oxidative stress and\/or weight loss (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0271531719305536\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8218778\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79374\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Cognitive Function and Neuroprotection<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting imposes a mild stress on the brain (hormesis), which triggers adaptive responses (<\/span><a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(23)00473-4\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One such response may be the production of BDNF, a protein that supports the survival of existing neurons and encourages the growth of new synapses (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/60\/1\/191?utm_source=researchgate.net&amp;utm_medium=article\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). This may explain the &#8220;mental clarity&#8221; that many athletes and high performers report during the final hours of their fast. However, the evidence on when and if this happens with IF in humans is limited and mixed.\u00a0<\/span><\/p>\n<ul>\n<li><b>Gastrointestinal Function<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Giving the digestive system an 18-hour rest period is aligned with the migrating motor complex (MMC), a cycle of electromechanical activity that sweeps the gut clean (<\/span><a href=\"https:\/\/www.nature.com\/articles\/nrgastro.2012.57\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This may help reduce bloating and support gastrointestinal function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note: While fasting for 18 hours a day for a week can kickstart these processes, long-term consistency is generally required to see sustained health markers improve.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/types-of-fasting-2\/\">Types of Fasting: How Different Approaches Work and How to Choose One<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Main_Reasons_to_Fast_for_18_Hours\"><\/span><b>What Are the Main Reasons to Fast for 18 Hours?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Why choose 18 hours specifically? Why not 16 or 20? The 18-hour mark sits in a &#8220;sweet spot&#8221; &#8211; it\u2019s believed to be long enough to trigger deeper metabolic adaptations but short enough to be sustainable for many lifestyles.<\/span><\/p>\n<p style=\"text-align: center;\"><b>18 hours maximizes fat oxidation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">While fat burning can begin at around hour 12, the rate of fat oxidation increases progressively. By hour 18, you may have spent approximately 4 to 6 hours in a state where fat is a primary fuel source. This extended duration maximizes the utility of the fast for body composition goals without the extreme stress of multi-day fasting.<\/span><\/p>\n<p style=\"text-align: center;\"><b>18 hours fits the &#8220;Skip Breakfast&#8221; lifestyle<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Socially and logistically, 18:6 is often easier than it sounds. If you finish dinner by 6:00 pm, you simply wait until 12:00 pm the next day to eat. This is aligned with many people&#8217;s natural tendency to have a lower appetite in the morning, which makes adherence higher than protocols that require skipping dinner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re exploring methods to optimize body composition, you can read more about <\/span><a href=\"https:\/\/betterme.world\/articles\/18-hour-fast-weight-loss\/\"><b>18-hour fast weight loss<\/b><\/a><span style=\"font-weight: 400;\"> strategies.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71396\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Proper_Way_to_Do_Fasting_for_18_Hours\"><\/span><b>What Is the Proper Way to Do Fasting for 18 Hours?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Success with an 18:6 fasting schedule requires preparation. Diving in without a plan often leads to rebound hunger and poor food choices.<\/span><\/p>\n<p><b>Step 1: Establish Your Ideal Window<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Look at your schedule. When do you train? When do you have social meals? If you prefer family dinners, set your feeding window from 2:00 pm to 8:00 pm. If you need a post-workout meal at 10:00 am, your window might be 10:00 am to 4:00 pm. Consistency matters more than the specific clock time.<\/span><\/p>\n<p><b>Step 2: Hydrate Aggressively During the Fast<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Water is non-negotiable. Stay well-hydrated throughout the day, using your thirst and usual routine as a guide. During the fasting hours, drink water, herbal tea, or black coffee. Dehydration often masquerades as hunger. Adding a pinch of salt to your water can help maintain electrolyte balance, which is often disrupted as insulin levels drop.<\/span><\/p>\n<p><b>Step 3: Utilize Coffee or Tea Strategically<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Caffeine can be a potent appetite suppressant and can slightly boost metabolic rate (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12454747\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Consuming black coffee or green tea during the morning hours of your fast can help you power through the final stretch. However, you should avoid sweeteners or creamers, as these will spike insulin and break the fast.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82902\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/04-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/04-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/04-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/04-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/04-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/04.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Step 4: Plan Your Nutrient Intake<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You only have 6 hours to consume 100% of your required nutrients. This is not a license to binge on junk food. Prioritize protein (aiming for 1.6g to 2.2g per kg of body weight) to support muscle maintenance and build meals around nutrient-dense options such as lean proteins, healthy fats (like avocados and nuts), whole grains, legumes, and fiber-rich vegetables (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1570\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Step 5: Listen to Your Body&#8217;s Signals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">There is a difference between &#8220;habit hunger&#8221; (my stomach is growling because it&#8217;s noon) and &#8220;true hunger&#8221; (I feel weak, dizzy, or shaky). If you experience the latter, you should break the fast early. Pushing through hypoglycemia isn\u2019t &#8220;toughness&#8221;, it\u2019s counterproductive stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a deeper dive into the specifics of this protocol, check out our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/186-intermittent-fasting\/\"><b>18:6 intermittent fasting<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_I_Break_My_18-Hour_Fast\"><\/span><b>How Should I Break My 18-Hour Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Reintroducing food after 18 hours requires care. Your digestive system has been dormant, and slamming it with a heavy, difficult-to-digest meal can cause bloating, discomfort, and lethargy (the &#8220;food coma&#8221;).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Start with &#8220;Bone Broth or Collagen&#8221;<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Action:<\/b><span style=\"font-weight: 400;\"> Consume 1 cup of warm bone broth or a collagen peptide drink 15-30 minutes before your main meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reason:<\/b><span style=\"font-weight: 400;\"> These provide glycine and amino acids that can feel gentle on the stomach for some people and may be an easy way to ease back into eating after a longer break (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s10620-025-08997-x\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9198822\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Focus on &#8220;Protein and Healthy Fats&#8221;<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Action:<\/b><span style=\"font-weight: 400;\"> Your first solid food should be protein-centric. Think eggs, grilled chicken, or salmon, paired with avocado or olive oil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reason:<\/b><span style=\"font-weight: 400;\"> Protein and fat trigger satiety hormones (PYY and CCK) and result in a slow, steady rise in blood sugar, preventing the energy crash that is associated with refined carb-heavy meals (<\/span><a href=\"https:\/\/www.jomes.org\/journal\/view.html?doi=10.7570\/jomes22031\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Incorporate &#8220;Fermented Foods&#8221;<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Action:<\/b><span style=\"font-weight: 400;\"> Add a small side of sauerkraut, kimchi, or plain yogurt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reason:<\/b><span style=\"font-weight: 400;\"> These foods provide enzymes and probiotics that aid digestion and support microbiome diversity (<\/span><a href=\"https:\/\/www.mdpi.com\/2304-8158\/14\/13\/2292\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Introduce &#8220;Complex Carbohydrates&#8221;<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Action:<\/b><span style=\"font-weight: 400;\"> Include whole grains or starchy vegetables and your carbohydrate source to create a balanced meal. Add additional non-starchy vegetables or fruit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reason:<\/b><span style=\"font-weight: 400;\"> Eating fiber-rich carbs with protein dampens the glycemic response, which keeps your energy levels stable (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522048304?via%3Dihub\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23490435\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79377\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_When_You_Eat_After_an_18-Hour_Fast\"><\/span><b>What Happens When You Eat After an 18-Hour Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The moment you consume calories, your fasting state ends, and the &#8220;fed state&#8221; begins. This transition is metabolically sensitive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat, your pancreas releases insulin to manage the influx of nutrients (<\/span><a href=\"https:\/\/www.mdpi.com\/1422-0067\/22\/12\/6403\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">). After an 18-hour fast, some people may notice their body responds more quickly to food, so it can help to break the fast with a balanced meal and eat at a comfortable pace. Glucose is rapidly shuttled into muscle glycogen stores (particularly if you\u2019ve exercised), and amino acids are directed toward muscle repair (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/1\/159\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2011.00112\/full\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this heightened sensitivity has a downside. If you break your fast with highly refined carbohydrates or sugar (like a donut or soda), the rapid absorption can cause a sharper-than-normal blood sugar spike (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">), followed by a reactive crash. This can lead to brain fog, irritability, and immediate cravings for more sugar, which negates many of the discipline benefits of the fast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, eating a massive volume of food too quickly can overwhelm the digestive system, leading to significant bloating and gastrointestinal distress (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpgi.00117.2009\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">). The goal of the refeed is nourishment, not stuffing.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-fasting-help-lose-face-fat\/\">Does Fasting Help Lose Face Fat?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Before_I_See_Results_from_18-Hour_Fasting\"><\/span><b>How Long Before I See Results from 18-Hour Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Patience is key. While some water weight may drop within the first week (due to glycogen depletion), significant physiological changes take time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting for 18 hours a day for a week may result in a lighter feeling and less bloating, but sustainable fat loss requires a consistent calorie deficit over time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">). Fasting is a tool to control calorie consumption, not a magic mechanism that erases excess calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to research, a gradual and sustainable rate of weight loss is 1-2 pounds per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">). To achieve this, you theoretically need a deficit of 3,500 to 7,000 calories per week. The 18:6 schedule helps many people achieve this naturally by removing one meal&#8217;s worth of calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For optimal results, this fasting schedule should be paired with resistance training. Limited evidence has suggested that there\u2019s no real benefit to exercising in a fasted vs fed state on body composition, so do what works best for you (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/2\/4\/43\"><span style=\"font-weight: 400;\">35<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may start to notice changes in body composition &#8211; how your clothes fit &#8211; within 3 to 4 weeks of consistent adherence.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To understand the full scope of this timing, read more about the <\/span><a href=\"https:\/\/betterme.world\/articles\/18-hour-fast\/\"><b>18-hour fast<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71385\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_on_an_18-Hour_Fast\"><\/span><b>Why Am I Not Losing Weight on an 18-Hour Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If the scale isn&#8217;t moving, despite your adherence to the clock, one of several factors may be at play. It\u2019s important to troubleshoot rather than give up.<\/span><\/p>\n<ul>\n<li><b>You may be overeating during the window<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The &#8220;halo effect&#8221; of fasting can lead to subconscious overeating. If you cram 3,000 calories into a 6-hour window when your body only needs 2,000, you\u2019ll gain weight. Fasting doesn\u2019t defy the laws of thermodynamics.<\/span><\/p>\n<ul>\n<li><b>You may be under-eating protein<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein has a high thermic effect (burning more calories to digest) and is essential for satiety (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7539343\/\"><span style=\"font-weight: 400;\">36<\/span><\/a><span style=\"font-weight: 400;\">). If your 6-hour window is filled with easy-to-eat carbs rather than protein, you may feel hungry sooner and eat more overall, while also risking muscle loss, which lowers metabolic rate.<\/span><\/p>\n<ul>\n<li><b>Your stress levels may be too high<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting is a stressor. High-intensity training is a stressor. Work is a stressor. If your total &#8220;stress bucket&#8221; is overflowing, cortisol levels remain chronically elevated. High cortisol can promote stubborn fat storage, particularly around the midsection (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-psych-010418-102936\"><span style=\"font-weight: 400;\">37<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>You may be moving less<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sometimes, when people fast, they subconsciously reduce their non-exercise activity thermogenesis (NEAT) &#8211; they fidget less, take the elevator instead of the stairs, or sit more because they feel &#8220;low energy&#8221;. This reduction in daily movement can offset the calorie deficit that\u2019s created by the fast.<\/span><\/p>\n<ul>\n<li><b>Your sleep quality may be poor<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sleep deprivation disrupts hunger hormones, which increases ghrelin (hunger) and decreases leptin (fullness) (<\/span><a href=\"https:\/\/www.mdpi.com\/2673-4168\/5\/2\/48\"><span style=\"font-weight: 400;\">38<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re fasting but sleeping for 5 hours a night, your metabolic environment is fighting against weight loss.<\/span><\/p>\n<ul>\n<li><b>You may not be drinking enough water<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As previously mentioned, the body can confuse thirst for hunger (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2467458\/\"><span style=\"font-weight: 400;\">39<\/span><\/a><span style=\"font-weight: 400;\">). In addition, the process of burning fat (hydrolysis) requires water molecules. Chronic mild dehydration can slow down metabolic processes (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-023-00501-8\"><span style=\"font-weight: 400;\">40<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79382\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_exercise_while_fasting_for_18_hours\"><\/span><strong>Can I exercise while fasting for 18 hours?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can exercise while fasting (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6983467\/\"><span style=\"font-weight: 400;\">41<\/span><\/a><span style=\"font-weight: 400;\">). Low-intensity cardio (Zone 2) is excellent during the later hours of a fast to target fat oxidation (<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.14814\/phy2.14489\"><span style=\"font-weight: 400;\">42<\/span><\/a><span style=\"font-weight: 400;\">). <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">High-intensity interval training<\/a> (HIIT) or heavy lifting is also possible, but performance may vary (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2212267224002545\"><span style=\"font-weight: 400;\">43<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen to your body &#8211; if you feel lightheaded, consider shifting your workout to your feeding window or consuming essential amino acids (EAAs) prior to training.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_do_I_burn_if_I_fast_for_18_hours\"><\/span><strong>How many calories do I burn if I fast for 18 hours?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fasting itself doesn\u2019t inherently &#8220;burn&#8221; extra calories in a significant way compared to eating the same amount of calories spread out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting primarily works by controlling calorie consumption (reducing the opportunity to eat) and optimizing hormones to allow access to fat stores (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413123004540\"><span style=\"font-weight: 400;\">44<\/span><\/a><span style=\"font-weight: 400;\">). Any metabolic \u201cboost\u201d from fasting would be minimal compared to the deficit created by simply not eating a third meal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_drink_coffee_while_intermittent_fasting\"><\/span><strong>Can you drink coffee while intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, black coffee is permitted and often encouraged. It contains negligible calories and doesn\u2019t spike insulin. However, you must avoid adding sugar, milk, cream, or MCT oil, as these contain calories that will break the fasted state.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_can_I_drink_during_the_18_6_fasting_window\"><\/span><strong>What can I drink during the 18:6 fasting window?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">During the 18-hour fasting period, stick to zero-calorie beverages: plain water, sparkling water, black coffee, and unsweetened tea (green, black, or herbal).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_18_Hours\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Fasting-women.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How often should you fast for 18 hours? Ultimately, the 18:6 protocol is a flexible tool, not a rigid dogma. For some people, it becomes a daily lifestyle that sharpens mental focus and maintains a lean physique, while for others, it\u2019s a strategy used a few times a week to reset after periods of indulgence.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most effective fasting protocol is the one that you can sustain while maintaining high energy, strength, and joy in your life. By understanding the physiology behind the 18-hour window, you can move away from blindly following a clock and start using fasting as a precise instrument for your metabolic health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasting isn\u2019t a new concept, but the specifics of timing &#8211; such as the 18-hour window &#8211; have garnered significant attention from both researchers and practitioners. Unlike a standard 12-hour overnight fast, pushing the window to 18 hours (often called the 18:6 method) may shift how the body uses available energy during the fasting period, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":86057,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-86031","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Fasting for 18 Hours the Sweet Spot for Improved Wellness? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 FASTING FOR 18 HOURS \u27a4: Discover the metabolic benefits of the 18:6 schedule, from fat loss to autophagy, and learn how to implement it safely.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is Fasting for 18 Hours the Sweet Spot for Improved Wellness?\" \/>\n<meta property=\"og:description\" content=\"\u2605 FASTING FOR 18 HOURS \u27a4: Discover the metabolic benefits of the 18:6 schedule, from fat loss to autophagy, and learn how to implement it safely.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/974-fasting-for-18-hours-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Is Fasting for 18 Hours the Sweet Spot for Improved Wellness?\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/\"},\"wordCount\":2603,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/974-fasting-for-18-hours.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Fasting isn\u2019t a new concept, but the specifics of timing - such as the 18-hour window - have garnered significant attention from both researchers and practitioners. Unlike a standard 12-hour overnight fast, pushing the window to 18 hours (often called the 18:6 method) may shift how the body uses available energy during the fasting period, and some people associate it with changes in body composition, everyday energy levels, and mental clarity, although experiences vary.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, moving from a standard eating schedule to a compressed 6-hour feeding window requires strategy. It isn't just about skipping breakfast - it's about aligning your nutrition with your circadian rhythm and metabolic needs. Let's dive deep into what happens when the clock hits hour 18.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting journey. It\u2019s advisable to consult a healthcare provider before embarking on a fasting regimen.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Fasting for 18 Hours and How Does It Work?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Fasting for 18 hours involves abstaining from caloric intake for 18 consecutive hours and consuming all your daily calories within the remaining 6-hour window. From a metabolic perspective, the 18-hour mark is significant as it is believed to push the body past the initial stages of glycogen depletion and deeper into lipolysis (fat breakdown) and early autophagy (<\/span><a href=\\\"https:\/\/www.intechopen.com\/chapters\/1194937\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The body doesn't just switch \\\"off\\\" when you stop eating; it switches \\\"modes\\\". Here\u2019s the physiological timeline of what happens internally when you fast for 18 hours  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/\",\"name\":\"Is Fasting for 18 Hours the Sweet Spot for Improved Wellness? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/974-fasting-for-18-hours.png\",\"description\":\"\u2605 FASTING FOR 18 HOURS \u27a4: Discover the metabolic benefits of the 18:6 schedule, from fat loss to autophagy, and learn how to implement it safely.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/974-fasting-for-18-hours.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/974-fasting-for-18-hours.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-18-hours\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/stage.betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fasting\",\"item\":\"https:\/\/stage.betterme.world\/articles\/diets\/fasting-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Is Fasting for 18 Hours the Sweet Spot for Improved Wellness?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Is Fasting for 18 Hours the Sweet Spot for Improved Wellness? 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Unlike a standard 12-hour overnight fast, pushing the window to 18 hours (often called the 18:6 method) may shift how the body uses available energy during the fasting period, and some people associate it with changes in body composition, everyday energy levels, and mental clarity, although experiences vary.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, moving from a standard eating schedule to a compressed 6-hour feeding window requires strategy. It isn't just about skipping breakfast - it's about aligning your nutrition with your circadian rhythm and metabolic needs. Let's dive deep into what happens when the clock hits hour 18.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting journey. It\u2019s advisable to consult a healthcare provider before embarking on a fasting regimen.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Fasting for 18 Hours and How Does It Work?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Fasting for 18 hours involves abstaining from caloric intake for 18 consecutive hours and consuming all your daily calories within the remaining 6-hour window. From a metabolic perspective, the 18-hour mark is significant as it is believed to push the body past the initial stages of glycogen depletion and deeper into lipolysis (fat breakdown) and early autophagy (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/1194937\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The body doesn't just switch \"off\" when you stop eating; it switches \"modes\". 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