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Intermittent Fasting Support

Herbs that amplify autophagy and fat-burning

GentleOngoingFasting
Ongoing program length
3 structured phases
6 key herbs

About this program

Intermittent fasting alone already triggers metabolic shifts — improved insulin sensitivity, increased fat oxidation, and autophagy (the cellular 'clean-up' process) — and this program is built around herbs that traditionally support those exact mechanisms without providing enough calories to break a fast: ginger and cinnamon for blood sugar, ashwagandha and holy basil as adaptogens for the added stress of fasting, dandelion root for liver support, and peppermint to ease hunger-related digestive discomfort.

How it works

The 16:8 Foundation phase establishes a basic daily eating window most people can sustain long-term; 18:6 Deepening extends the fasting window once the foundation feels comfortable, which is typically where autophagy benefits become more pronounced; and OMAD or Extended Fast Days is an optional, more advanced stage for those who want to push further, used occasionally rather than as a daily default.

Goal

Maximise the metabolic benefits of intermittent fasting — including autophagy, insulin sensitivity, and fat oxidation — using herbs that support fasting without breaking the fast.

Benefits

Enhanced fat burningImproved insulin sensitivityCellular autophagy (cellular cleanup)Mental clarityWeight lossLongevity gene activation

Is this right for you?

Beginner-friendly — minimal dietary restriction, suitable as a first detox program.

Best suited to anyone already fasting or curious to start, particularly for metabolic and weight goals — marked Ongoing and Gentle because, unlike the other fasting protocols here, it's designed as a sustainable long-term practice rather than a short, intensive reset.

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Morning Flush

On waking

500ml warm water with fresh lemon juice

Ginger & Peppermint Fasting Tea — steep 8–10 min before breakfast

Ginger (Zingiber officinale) — Suppresses hunger, improves insulin sensitivity, anti-inflammatory during fasting

Dandelion Root (Taraxacum officinale) — Liver support and bile stimulation during fasting state

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Midday Support

With lunch

Favor: Water, Black coffee, All herbal teas (unsweetened), Apple cider vinegar water

Dandelion Root Tea — steep 8–10 min

Ashwagandha (Withania somnifera) — Reduces cortisol spike from fasting stress, preserves muscle mass

Holy Basil (Tulsi) (Ocimum tenuiflorum) — Balances blood sugar, reduces fasting-induced anxiety and irritability

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Wind Down

Evening

Holy Basil (Tulsi) Tea — steep 8–10 min

Peppermint (Mentha piperita) — Reduces hunger, freshens breath, calms fasting nausea

Cinnamon (Cinnamomum verum) — Stabilises blood glucose, prevents reactive hypoglycaemia when breaking the fast

Avoid food 2–3 hours before bed to support overnight detoxification

A typical day built from this program’s herbs and teas — adjust timing to fit your own routine. Tap a chip above to jump to that herb’s full profile or a recipe’s exact directions. Check off your progress day by day in the Program Phases tab.

Ginger

Zingiber officinale

Suppresses hunger, improves insulin sensitivity, anti-inflammatory during fasting

Used in this program

  • Brew Ginger + Peppermint tea to drink during morning fast — suppresses hunger signals.
  • During OMAD days, drink herb-infused water: cucumber + mint + ginger.

Full herb profile

Dandelion Root

Taraxacum officinale

Liver support and bile stimulation during fasting state

Used in this program

  • Drink Dandelion Root tea between meals to support liver processing of mobilised fat.

Full herb profile

Ashwagandha

Withania somnifera

Reduces cortisol spike from fasting stress, preserves muscle mass

Used in this program

  • Take Ashwagandha (300mg) with your first meal — reduces cortisol from the overnight fast.

Full herb profile

Holy Basil (Tulsi)

Ocimum tenuiflorum

Balances blood sugar, reduces fasting-induced anxiety and irritability

Full herb profile

Peppermint

Mentha piperita

Reduces hunger, freshens breath, calms fasting nausea

Used in this program

  • Brew Ginger + Peppermint tea to drink during morning fast — suppresses hunger signals.

Full herb profile

Cinnamon

Cinnamomum verum

Stabilises blood glucose, prevents reactive hypoglycaemia when breaking the fast

Used in this program

  • Take Cinnamon (500mg) with the meal that breaks the fast to prevent glucose spike.

Full herb profile

Track this program to check off each phase’s steps day by day and build a streak.

16:8 Foundation

Week 1–2

Eating window: 12pm–8pm (16 hours fasting, 8 hours eating).

Allowed during fast: water, black coffee, herbal teas (no milk or sweetener).

Brew Ginger + Peppermint tea to drink during morning fast — suppresses hunger signals.

Take Ashwagandha (300mg) with your first meal — reduces cortisol from the overnight fast.

Break your fast with protein + fat first — eggs, avocado, or fish — never carbs first.

Drink Dandelion Root tea between meals to support liver processing of mobilised fat.

18:6 Deepening

Week 3–4

Extend fasting window to 18 hours — eating window 2pm–8pm.

Add Holy Basil tea during the fast to manage adrenal stress.

Take Cinnamon (500mg) with the meal that breaks the fast to prevent glucose spike.

Include apple cider vinegar (1 tbsp in water) mid-fast to enhance insulin sensitivity.

On fasting days: walk for 30–45 minutes in the morning to enhance fat oxidation.

Ensure first meal contains adequate protein (30g minimum) to prevent muscle breakdown.

OMAD or Extended Fast Days

Optional

One meal a day (OMAD): extended to 23:1 once or twice per week for deep autophagy.

During OMAD days, drink herb-infused water: cucumber + mint + ginger.

Take electrolytes (sodium, potassium, magnesium) around Hour 16 to prevent headaches.

Rhodiola (200mg) during extended fasts supports mental performance without breaking fast.

Break OMAD with a small bone broth or vegetable soup before the main meal.

Supporting teas

Ginger & Peppermint Fasting Tea

Steep 8–10 minutes in freshly boiled water; strain and drink warm.

Dandelion Root Tea

Steep 8–10 minutes in freshly boiled water; strain and drink warm.

Holy Basil (Tulsi) Tea

Full brewing directions are in the linked recipe below.

Cinnamon & Cardamom Tea

Steep 8–10 minutes in freshly boiled water; strain and drink warm.

Allowed

Build meals around these while following the program.

WaterBlack coffeeAll herbal teas (unsweetened)Apple cider vinegar waterElectrolyte water

Avoid

These work against what this program is trying to achieve.

Anything with calories during fasting windowMilk in tea or coffeeSweeteners (including stevia — may trigger insulin)Flavoured water drinks

Caution

Not suitable for people with a history of eating disorders, type 1 diabetes, underweight individuals, or pregnant/breastfeeding women. Consult a doctor if on diabetes medication — fasting can cause dangerous hypoglycaemia.

This program is educational information, not medical advice. Talk to a healthcare provider before starting any detox program, especially if pregnant, nursing, or managing a chronic condition.

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