METABOLIC MARKERS
Estimated from hours fasted. Insulin drops steadily after your last meal and reaches baseline around 12-16h. Lower = more fat burning.
Liver sugar reserves. Your body burns through these in the first ~12h of fasting. Once depleted, you switch to burning fat.
Your liver makes ketones from fat when glycogen runs out (~12h+). Ketones fuel your brain and signal cellular cleanup. Higher = deeper fasting.
Two competing cellular signals. mTOR (red) drives growth when fed. AMPK (green) activates repair & autophagy during fasting. The balance shifts as you fast longer.
GH protects muscle and boosts fat burning. Rises 2-3x after 24h fasting, up to 5x after 48h. This is why fasting preserves muscle!
How Sui calculates this:
These markers are estimates based on hours fasted, mapped to ranges from published research. They show the general metabolic phases most people go through — your exact levels depend on body composition, diet, and activity. Not medical advice!
Based on research by Dr. Pradip Jamnadas & Dr. Jason Fung
Fasting Powerups
Tap to track what's helping you fast! (No sugar, cream, or milk)
TECHNIQUE: Grease the Groove
Spread your training throughout the day for maximum gains!
Strength:
Pushups, burpees, squats, hanging
Cardio:
Light jog, sprints (keep moderate)
Max 15 min per set • Finish 4-6h before sleep phase
Tip: Feeling dehydrated, peeing a lot, or hungry? Place a pinch of salt under your tongue or add it to your water.
Hunger Tracker
Track your hunger levels to understand patterns with sleep and fasting!
Insight: Track your hunger to discover patterns - see if poor sleep or shorter fasts correlate with higher hunger levels!
Your Fasting Journey
0-12 Hours: The Warm-Up
Your body is switching from food to stored energy. Stay hydrated!
12-18 Hours: Fat Burning Mode
Ketosis begins! Your body is tapping into fat stores. You might feel energized.
18-24 Hours: Autophagy Kicks In
Cellular cleanup begins! Your body is recycling old cells.
24-36 Hours: Deep Healing
Growth hormone surges. Mental clarity peaks. Your stomach is shrinking!
36+ Hours: Warrior Territory
Maximum autophagy. Serious stomach shrinkage. You're a fasting legend!
The Art of Breaking Your Fast
Your future self will thank you for reading this!
- • Start with broth - Bone marrow broth is the MVP!
- • Include protein - Your muscles are waiting
- • Include fiber - Trust us, you'll want this (constipation is no joke)
- • Eat slowly - Pretend you're at a fancy restaurant
Extended Fast Protocols
The longer you fast, the gentler you must be with your return!
* 24+ Hours:
- • Sip broth over 30 minutes (no chugging!)
- • Wait 3-4 hours before solids
- • Your stomach is now the size of your fist
* 36+ Hours:
- • Sip broth every few hours (patience, warrior!)
- • Wait 8+ HOURS before any solids
- • Your stomach is now a shy little guy
- • Rushing = regret (we warned you!)
"The stomach shrinks quick!" - Ancient Fasting Wisdom
Fasting & Your Heart — The Reset Button
Insulin resistance is the root cause of heart disease. Fasting is the cure.
- > Reverses insulin resistance — The #1 driver of cardiovascular disease. Fasting drops insulin levels, letting your body heal
- > Reduces triglycerides — High triglycerides damage arteries. Fasting burns them as fuel, improving your lipid profile
- > Raises HDL cholesterol — The protective cholesterol that cleans your arteries increases with fasting
- > Activates autophagy — Your body recycles damaged cells and arterial plaque. A deep clean for your cardiovascular system
- > Targets visceral fat — The dangerous fat around your organs that directly increases heart attack risk
- > Reduces chronic inflammation — Inflammation damages blood vessels and causes plaque buildup. Fasting calms it
Eating for Your Heart — Fuel, Not Poison
What you eat between fasts determines whether you heal or undo your progress.
- > Fatty fish — Salmon, sardines, mackerel. Omega-3s reduce inflammation and protect arteries
- > Extra virgin olive oil — Anti-inflammatory monounsaturated fat. Use it generously
- > Leafy greens — Spinach, kale, arugula. Rich in nitrates that lower blood pressure naturally
- > Nuts & seeds — Walnuts, almonds, flaxseed. Lower LDL cholesterol and reduce inflammation
- > Turmeric & ginger — Powerful anti-inflammatory spices that protect blood vessels
- > Berries — Blueberries, strawberries. Packed with antioxidants that prevent arterial damage
Avoid: Seed oils (canola, soybean, sunflower), refined carbs, processed foods, excess sugar. These drive insulin resistance and inflammation — the true causes of heart disease.
Sleep & Your Heart — The Night Shift Repair Crew
Your heart heals while you sleep. Poor sleep is a direct risk factor for heart disease.
- > Blood pressure drops — During deep sleep, your blood pressure falls 10-20%. This nightly dip is essential for arterial health
- > Heart rate recovery — Your resting heart rate drops during sleep, giving your cardiovascular system time to rest and repair
- > Cortisol regulation — Sleep resets cortisol levels. Chronic high cortisol from poor sleep raises blood pressure and damages arteries
- > Inflammation reduction — Sleep deprivation increases C-reactive protein and inflammatory markers linked to heart attacks
- > Insulin sensitivity — Even one night of poor sleep increases insulin resistance. Chronic sleep loss multiplies cardiovascular risk
- > 7-9 hours minimum — Less than 6 hours consistently raises heart disease risk significantly. Quality matters as much as quantity