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 Fasting
Growth hormone may increase. Many people report mental clarity. Your body is adapting!
36+ Hours: Warrior Territory
Autophagy may peak. Extended fasting territory. 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
Educational content only — not medical advice. Always consult your doctor before making changes to your diet, fasting, or sleep habits. This guide summarizes general wellness research and is not a substitute for professional medical care.
Fasting & Your Heart
Research suggests insulin resistance is closely linked to cardiovascular disease. Fasting may help improve insulin sensitivity.
- > May improve insulin sensitivity — Studies suggest fasting can lower insulin levels, which is associated with better cardiovascular health
- > May reduce triglycerides — Some research shows fasting can improve lipid profiles by using triglycerides as fuel
- > Associated with higher HDL — Fasting has been linked to increases in protective HDL cholesterol in some studies
- > May promote autophagy — Extended fasting appears to trigger cellular cleanup processes, though research in humans is still emerging
- > Targets visceral fat — Fasting may help reduce visceral fat, which is associated with increased cardiovascular risk
- > May reduce inflammation — Some studies suggest fasting can lower inflammatory markers linked to heart disease
Eating for Your Heart — Choose Your Fuel
What you eat between fasts can support or undermine your heart health goals.
- > Fatty fish — Salmon, sardines, mackerel. Rich in omega-3s associated with reduced inflammation
- > Extra virgin olive oil — A staple of heart-healthy diets, rich in monounsaturated fats
- > Leafy greens — Spinach, kale, arugula. Rich in nitrates associated with healthy blood pressure
- > Nuts & seeds — Walnuts, almonds, flaxseed. Linked to improved cholesterol profiles in studies
- > Turmeric & ginger — Spices with anti-inflammatory properties studied for cardiovascular benefits
- > Berries — Blueberries, strawberries. Rich in antioxidants linked to vascular health
Consider limiting: Highly processed oils, refined carbs, processed foods, excess sugar. These are associated with increased insulin resistance and inflammation.
Sleep & Your Heart — The Night Shift
Quality sleep supports cardiovascular health. Poor sleep is associated with increased heart disease risk.
- > Blood pressure dips — During deep sleep, blood pressure naturally decreases. This nightly dip is associated with arterial health
- > Heart rate recovery — Resting heart rate drops during sleep, giving your cardiovascular system time to rest
- > Cortisol regulation — Sleep helps regulate cortisol. Chronic high cortisol from poor sleep is linked to elevated blood pressure
- > Inflammation markers — Research links sleep deprivation to increased C-reactive protein and inflammatory markers
- > Insulin sensitivity — Studies show even short-term sleep loss can increase insulin resistance
- > Aim for 7-9 hours — Research associates consistently short sleep with increased cardiovascular risk