The Kairo Guide
Short, practical reads that make you smarter about fasting and food — no fluff, every claim explained.
Getting started
Intermittent fasting for beginners
The complete starter guide — schedule, easing in, and week one.
Read → Protocols16:8 vs 18:6 vs OMAD — which fits you
A plain-language guide to choosing (and stepping up) your protocol.
Read → FastingYour first week: what to expect
Hunger waves, headaches, the day-5 click — handled day by day.
Read → NutritionA sample 16:8 day, hour by hour
What a good fasting day actually looks like on the clock.
Read → ProtocolsOMAD: one meal a day, done properly
Who it suits, building a complete plate, and the mistakes that sink it.
Read → Fasting5 common fasting mistakes
The avoidable errors that make fasting harder than it should be.
Read →What to eat & drink
How to break a fast without wrecking it
The first 20 minutes matter most. Do them right and skip the crash.
Read → NutritionWhat to eat in your eating window
Protein-first, fibre, and timing — how to make the next fast easy.
Read → FastingWhat breaks a fast — and what doesn't
Coffee, sweeteners, cream, supplements — the practical rules.
Read → FastingCoffee while fasting
What's fine, what isn't, and the timing tip most people miss.
Read → FastingElectrolytes & hydration while fasting
Most "I can't fast" moments are just low sodium. Here's the fix.
Read →Training & recovery
Fasting and working out, together
Line up your window and your workouts and keep both.
Read → TrainingProtein timing on training days
Where to put your biggest meal to protect muscle while you fast.
Read → FastingFasting and sleep: timing is everything
Place your window well and both your sleep and your fast improve.
Read →Ready to put it into practice?
Kairo turns what you've learned into a personalized plan — window, calories, and meals — in about a minute.
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