14:10 Fasting
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Intermittent Fasting

14

Hours Fast

|

10

Hours Eat

14:10 Fasting

Your Next Step Forward

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Overview

14:10 is the natural progression after 12:12. With 14 hours of fasting, your body begins more serious fat-burning. The 10-hour eating window still leaves plenty of flexibility for a social life.

Structure

How Your Day Looks

  1. 01Finish your last meal at 7 PM
  2. 02Fast until 9 AM the next day
  3. 03Eating window: 9 AM – 7 PM
  4. 04Fit 2–3 meals within the 10-hour window
Coffee ritual

Black coffee — your fasting ally

Benefits

What You'll Gain

  • Enhanced fat oxidation
  • Improved insulin sensitivity
  • Reduced daytime hunger
  • More stable energy levels

Tips

Before You Begin

  • —You're ready for this once you've done 12:12 for at least a month
  • —Start your morning with warm water and lemon before breaking the fast
  • —Light exercise near the end of the fasting window accelerates fat-burning

Ready?

Start Your Fast Today

Use the built-in timer to track your 14-hour fasting window.

Go to Timer