On days 4 and 7 of weeks two and three of the 30-Day Reset, there is an opportunity to incorporate a slightly longer pause in eating than the usual daily 18 hours. The main point of this is to gradually build up to doing the longer fasts, which in turn has added advantages for the body. (See the 42-Hour Repair & Renewal)
If you feel confident you can cope with eating one meal within a 24 hour window, then you can go straight from eating a large meal between 12 noon and 1pm on days 4 and 7 of weeks three and four, and have your next meal at 12 noon the following day. This is equivalent to a 23/1 Intermittent Fast.
However, if you want to break yourself in more slowly, you can simply gradually reduce your eating hours. For eample, you could:
I have experimented with eating OMAD for five days, but I think it is better suited to simply doing once or twice a week, eating between 12 noon and 1pm.
At around 18 hours without food, the body has usually settled into a steady state — insulin is low, energy is stable, and it’s comfortably using fat for fuel.
Extending that window to 23 hours gives the body a little more time in that state, so it can begin to draw more deeply on stored energy and carry out repair.
It’s not a dramatic shift — just a gentle deepening of the same work, and is a useful step towards the longer 42-Hour Repair & Renewal.