Ziggy
Founder of Fasted
Zigmārs Dzērve
I'm Ziggy. I built Fasted — a free intermittent fasting timer that shows what is happening in your body as the hours pass — and I research and write everything published on this site: 59 guides across 8 topics, plus 27 free tools.
I'm not a doctor, dietitian or researcher, and I don't pretend to be. I'm a developer who had to read the actual literature to build a timer that describes fasting honestly, and these guides are what that reading turned into.
Health claims here point at a primary source — peer-reviewed studies, the NIH, the NHS or the WHO — and a guide that cites sources lists them at the bottom. Nothing on this site is medically reviewed, and it says so.
How I work
- Primary sources first. Health claims come from peer-reviewed research and public-health bodies, not from other blogs.
- Sources on the page. A guide that cites research lists it, with outbound links, so you can read the original.
- No diagnosis, no medical plans. These are educational guides. Anything involving medication, diabetes, pregnancy or an eating disorder belongs with a clinician.
- Corrections welcome. If something here is wrong or out of date, tell me and I'll fix it and note the update date.
The full detail is in the editorial policy.
What Fasted is
Fasted is a free intermittent fasting timer. Pick a protocol from 12:12 to 72 hours, start the timer, and watch the phases your body moves through as the hours pass. The tools on this site run in the browser; the app keeps the count on your phone.
Recent articles by Ziggy
- Fasting Apps Compared: 7 Trackers, Pros, Cons and Pricing Seven intermittent fasting trackers compared on timer, schedules, tracking depth, food logging, watch support, free tier and price — with honest pros and cons for each. Last updated Aug 31, 2026 · 18 min read
- Best Fasting Timer App in 2026 The best fasting timer apps in 2026 compared. We tested timers for reliability, design, schedule support, and what you get beyond the countdown. Last updated Aug 31, 2026 · 8 min read
- Fasted vs Fastic: Which Fasting Tracker Wins? Fasted vs Fastic compared on schedules, social tools, what each one does about food, pricing, and more. Find out which fasting tracker fits your goals. Last updated Aug 31, 2026 · 8 min read
- Free vs Paid Fasting Apps: Is Premium Worth It? Is there a free fasting app, one with no subscription, one with no account? What every major fasting app puts on the free side of its paywall, and how to check any app's before you install. Last updated Aug 31, 2026 · 13 min read
- Intermittent Fasting Cheat Day: Does It Ruin Your Progress? A cheat day during intermittent fasting won't erase your progress. Here's what the research says about flexibility, metabolic effects, and how to bounce back. Last updated Aug 31, 2026 · 8 min read
- Fasting and Injury Recovery: Does It Help or Hurt Healing? Does intermittent fasting help or hurt when you're injured? The evidence on fasting and tissue repair, inflammation, and recovery timelines. Last updated Aug 31, 2026 · 8 min read
- Intermittent Fasting When Sick: When to Continue and When to Stop Should you keep doing intermittent fasting when you're sick? A practical guide covering when to continue, when to pause, and how to recover your protocol. Last updated Aug 31, 2026 · 9 min read
- Can You Take Medication While Fasting? A Drug-by-Drug Guide Most medications don't break a fast and don't need food. But some do. This complete drug-by-drug guide covers NSAIDs, antidepressants, thyroid meds, and more. Last updated Aug 31, 2026 · 11 min read
- Intermittent Fasting and Ozempic: The Complete Guide A complete guide to combining intermittent fasting with Ozempic. What changes, what to watch for, and how to structure your protocol for best results. Last updated Aug 31, 2026 · 16 min read
- 16:8 Intermittent Fasting: The Most Popular Schedule Explained Learn how 16:8 intermittent fasting works, what the science says, and how to build a sustainable 16-hour fasting routine. Complete guide with meal timing tips. Last updated Aug 31, 2026 · 11 min read
- 18:6 Intermittent Fasting: Is It Worth the Extra Hours? Is 18:6 intermittent fasting better than 16:8? Learn what the extra fasting hours do for fat loss, autophagy, and metabolic health, plus how to transition safely. Last updated Aug 31, 2026 · 8 min read
- 20:4 Intermittent Fasting (The Warrior Diet): Complete Guide Complete guide to 20:4 intermittent fasting (the Warrior Diet). Learn the benefits, risks, meal planning strategies, and who this advanced protocol is best for. Last updated Aug 31, 2026 · 8 min read
- Alternate Day Fasting: The Research-Backed Method Alternate day fasting is one of the most studied intermittent fasting methods. Learn how ADF works, what the research shows, and whether it is right for you. Last updated Aug 31, 2026 · 8 min read
- Best Time Window for Intermittent Fasting: Morning vs Evening What's the best time window for intermittent fasting? Compare morning and evening eating windows backed by science, and find out which one fits your life. Last updated Aug 31, 2026 · 9 min read
- Extended Fasting: 24, 36, 48 and 72 Hours Compared Which extended fast is worth doing? A tier-by-tier comparison of 24, 36, 48 and 72-hour fasts — what each one buys, what each one costs, and an honest answer to how long you should fast. Last updated Aug 31, 2026 · 16 min read
- OMAD (One Meal a Day): Benefits, Risks, and Who It's For Is eating one meal a day safe and effective? Learn the science behind OMAD, who benefits most, the real risks, and how to do it without sacrificing nutrition. Last updated Aug 31, 2026 · 9 min read
- Intermittent Fasting on Weekends: Strict or Flexible? Do you need to fast on weekends? Research and real-world evidence say flexibility on weekends doesn't ruin results — here's how to structure it. Last updated Aug 31, 2026 · 7 min read
- Does Bone Broth Break a Fast? Does bone broth break a fast? Learn the truth about bone broth and fasting, when it's acceptable, and how to use it strategically during different fasting protocols. Last updated Aug 31, 2026 · 8 min read
- Best Foods to Break a Fast (And What to Avoid) The best foods to break a fast, what to avoid, and what time to do it. Which foods to eat first, how to phase the meal, and why earlier in the day is easier on you. Last updated Aug 31, 2026 · 11 min read
- What Can You Drink While Fasting? The Complete List Every common drink, with a verdict and the reason: coffee, tea, lemon water, diet soda, cream, butter coffee and the rest. Calories where they are published, and the honest gray areas. Last updated Aug 31, 2026 · 11 min read
- Protein and Intermittent Fasting: How Much Do You Need? How much protein during intermittent fasting, when to eat it, and what to eat it from. Daily targets, per-meal distribution, training-day timing, and the best sources. Last updated Aug 31, 2026 · 11 min read
- What Happens to Your Body When You Fast (Hour by Hour) A detailed hour-by-hour timeline of what happens in your body during a fast -- from 0 to 72 hours. Understand the science behind every stage of fasting. Last updated Aug 31, 2026 · 12 min read
- Intermittent Fasting and Insulin Resistance: What the Research Shows Research shows intermittent fasting can improve insulin sensitivity and lower blood sugar. Here's what the science says about fasting and insulin resistance. Last updated Aug 31, 2026 · 8 min read
- Does Intermittent Fasting Speed Up or Slow Down Metabolism? Does intermittent fasting slow your metabolism? Research shows short fasts may actually boost metabolic rate. Here's what the science says. Last updated Aug 31, 2026 · 10 min read