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what turns on your appetite. Leptin does the
opposite. After a meal, your ghrelin levels
fall and your leptin levels rise, signaling to
your brain that you're full.

The 0-4 hour time frame is what we call an
anabolic, or growth period since nutrients
are available and the body can burn them,
build muscle with them, or store them. It's
essential for long term health to balance
cellular growth with cellular breakdown and
cleanup. The prevalence of snacking and
frequent meals, however, mean most people
spend the bulk of our waking hours (and
some of our sleeping ones too) in this
anabolic state.

Note: As you can see, there is plenty of
promising research on the metabolic
benefits of fasting. Precisely which benefits
you'll experience depends on the duration of
your fast and the composition of your last
few meals. As always, we suggest working
with a medical professional to find the plan
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Anabolic —

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Booking a car

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eDreams EN | UsD
22 Marine Terminal Rd, East EiImhurst, NY 1... Edit
Oct 27, 10:00 am - Oct 28, 10:00 am
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22 Marine Terminal Rd, East EiImhurst, NY 1...
Oct 27, 10:00 am - Oct 28, 10:00 am
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Airport concession recovery: $5.11
Concession recovery surcharge fee: $0.50
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It's common to quantify our overall health
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|9:41 all ¥ @
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Your fast is just beginning, how do you feel? Be
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[}
Oh Oh 2m elapsed
15h 58m remaining

Anabolic —

OH THIS MONTH -

Your body’s primary fuel source is

glucose from your previous meal.

®
Biometrics EDIT

Weight e . 91

83 kg 42

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|9:41 all ¥ @
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John!

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Your fast is just beginning, how do you feel? Be
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[}
Oh Oh 2m elapsed
15h 58m remaining

Anabolic —

OH THIS MONTH -

Your body’s primary fuel source is

glucose from your previous meal.

®
Biometrics EDIT

Weight e . 91

83 kg 42

75 kg to goal

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|9:41 all F @)
Anabolic —
OH THIS MONTH -
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& Flight Details O <
Good to know about this trip
No flexible ticket information
We couldn't find any details about whether you can
change or cancel this ticket later. Please check with the
airlines.
Monday, October 25
San Francisco International to New York John F. Kennedy
ﬁ 7:05 AM - 3:48 PM 5h 43m
SFO - JFK, Alaska Airlines Non-stop
See details
Friday, October 29
New York John F. Kennedy to San Francisco International
ﬁ 6:40 PM -10:18 PM 6h 38m
JFK - SFO, Alaska Airlines Non-stop
See details
PASSENGERS
1adult v
Economy
(" 16 deals from $142 CHECK DEALS
|X Outbound Details »-

San Francisco International to New York John
F. Kennedy
5h 43m « non-stop
Monday, October 25

San Francisco International SFO
7.:05 AM

/ﬂ%ﬂ AS1022

®

@ 5h43m

)-)- A321 (narrowbody)

= 3-3 seat layout

l.‘:\ 31" seat pitch

‘= Netflix streaming capable (fee)

g Streaming entertainment

%. Power & USB outlets

lﬂ Preorder light meal (fee)
3:48 PM

New York John F. Kennedy JFK

S —
|9:41 41
& Flight Details ¥ <
Good to know about this trip
No flexible ticket information
We couldn't find any details about whether you can
change or cancel this ticket later. Please check with the
airlines.
Monday, October 25
San Francisco International to New York John F. Kennedy
ﬁ 7:05 AM - 3:48 PM 5h 43m
SFO - JFK, Alaska Airlines Non-stop
See details
Friday, October 29
New York John F. Kennedy to San Francisco International
ﬁ 6:40 PM -10:18 PM 6h 38m
JFK - SFO, Alaska Airlines Non-stop
See details
PASSENGERS
1adult v
Economy
16 deals from $142 CHECK DEALS
|9:41 41
¢ San Francisco Inte...rk John F. Kennedy
25 Oct - 29 Oct
Flights to New York John F. Kennedy
Best Cheapest Direct All f
A 10:30 PM - 6:52 AM # Non-stop
“==  SFO-JFK Delta 5h 22m
A 7:00 AM -10:21 AM Non-stop
== JFK-SFO Delta 6h 21m
Shortest $153
9:45PM - 6:10 AM +1 Non-stop
SFO-JFK jetBlue 5h 25m
9:30 AM - 12:50 PM Non-stop
JFK-SFO jetBlue 6h 20m
$153
A 10:30 PM - 6:52 AM # Non-stop
“==  SFO-JFK Delta 5h 22m
A 9:15 AM - 12:38 PM Non-stop
== JFK-SFO Delta 6h 23m
$153
Show all 580 flights >
Hotels in New York
S —
|Almost there!
£ The providers below may have flexible ticket
terms, it’'s best to check with them before
booking.
We collected the cheapest providers for you. Select a
site you would like to buy the ticket from!
Total prices for: 1adult, economy, in USD
Trip.com $142
10796
eDreams $143
5583
BudgetAir $143
6194
|X Outbound Details .
Inbound Details
New York John F. Kennedy to San Francisco
International
6h 38m - non-stop
Friday, October 29
New York John F. Kennedy JFK
6:40 PM
aska.
®
(@ s6h3sm
)-)- A321 (narrowbody)
= 3-3 seat layout
l.‘:\ 31" seat pitch
‘= Netflix streaming capable (fee)
g Streaming entertainment
%. Power & USB outlets
lﬂ Preorder light meal (fee)
10:18 PM
San Francisco International SFO
S ——
|9:41 41

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16 deals from $142 CHECK DEALS
|9:41 41
X Select a provider
FlightNetwork $160
GO TO SITE
Bravofly $163
' @ ¢ 909
JustFly $165
GO TO SITE
Kissandfly $194
A% 2319
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e @ ¢ 432
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|9:41 41
& Flight Details ¥ <
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COVID-19 confidence
COVID-19 safety: Some operating airlines have taken
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can expect on your journey.
Alaska Airlines

16 deals from $142 CHECK DEALS
|9:41 41
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Adults 1 .

12+ years

Children 0 .

Under 12 years

Infants 0 -

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|Update Your Journal X
< I'mfeeling @, and... 1/3
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|9:41 -Ill ? @'
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< X

YOUR EATING WINDOW
When do you want to
start your next fast?
Choose a time to start your next fast below.
You can update this from the Eating Window
timer later.

Thu16Jun 6 28 PM
For optimal sleep quality, try to start your fast
at least 2 hours before going to bed.
|1]
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YOUR EATING WINDOW
How would you describe
your current diet?
Based on your diet, we can highlight your
target macronutrients each time you log a
meal.
J/ You avoid carbs and focus on high fat
and moderate protein
O Your meals have some carbs, but are
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Q‘L‘Q You consciously balance your intake of
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You completed a fast for a total of 8
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1, Share fast
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Today, 1:33 AM =oiT
Today, 8:29 PM =oiT
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You spent 5 hours, 55 minutes in your final
fasting zone, Catabolic.
Catabolic
Anabolic
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@ Ketogenic

@\ Low Carb

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|< X
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usually go to bed?
We recommend a bedtime that is at least 2
hours after your last meal, and 8 hours
before you usually wake up.
§ 28 PM
This is a great time to go to sleep! Zzz
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with your fasting plan.

3  Set a preferred bedtime to find out when
to have your pre-fast meal.

4  See your progress in a new Eating Window
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|9:41 all ¥ @
Zero
512,981 people are fasting with Zero >
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STARTED GOAL
Today, 6:28 PM Tomorrow, 6:27 PM
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Start Fasting v
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|< X
YOUR EATING WINDOW
What time do you
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hours after your last meal, and 8 hours
before you usually wake up.
10 28 PM
This is a great time to go to sleep! Zzz
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start your next fast?
Choose a time to start your next fast below.
You can update this from the Eating Window
timer later.
Thu16Jun 6 28 PM
O


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|9:41 all ¥ @
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|9:41 all ¥ @
< Zero Coach
Let's set the stage for the
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You're here with a goal in mind, and we’'ll spend
the next few minutes learning a bit more about
you and your daily life to best help you reach
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It's important to be honest with yourself and
us so we can set you on the right path to
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Continue
|9:41 all © @@
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|9:41 41
1§

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Rooms 1 +
Adults 1 +
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|9:41 41
é FLIGHTS
= Oct25 | 2
New York John F. Kennedy
230 hotels found near New York John F. Kennedy
sorted by Best
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New York John F. Kennedy (JFK), New York,

New York, United States

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Airport, New York, New York, United States
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45 &0 06 aliness 4.5
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|9:41 41
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October

1 12 13 14 15 16
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24 e 26 27 28 @ 30
31
November
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Free cancellation
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Preparing for a Fast
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that fasting provides, you're finally ready to try
it out yourself. You could gobble down all the
junk food you anticipate you won't be eating
for your fasting window, but it's better to
prepare your body for optimum success even
before you begin fasting.
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Nutrition in the New Year |
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Your Guide to At-Home Nutrition
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* Should Make
jii . i r\icole Grant
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Nicole Grant, RD
T ?}\ Chickpea Salad with Tahini and
/ \&‘\ M Avocado
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9:41 -Ill ? @'
Ketosis: 10h
Participants 36,632
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|9:41 all F @)
£ Ketosis: 10h
Participants 36,632
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Ketosis 101: It's Not Just Bacon
and Eggs
Thomas DelLauer
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How Fasting and Keto
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Kristi Storoschuk
‘ How a Ketogenic Diet Affects
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Do EXOGENOUS KETONES Break
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10/10: Lifestyle
Type 1Diabetes
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D
|Summary X
mental clarity, for increased energy, to
rest my gut and to live longer.
v My goal weight is 75 kg.
Fasting & Nutrition EDIT
v My longest fast was never tracked.
v I'm a beginner faster.
Activity & Sleep EDIT
v |l enjoy jogging/running.
v I'mtypically in bed 7-8 hours each

night.
Lifestyle EDIT
v | have no medical conditions.

Build Your First Plan
|&~ Your Recommendation X
? Ready to get started?
We'll begin by helping you build a habit, and
then, once you're comfortable, we'll slowly
recommend longer fasts. Here's what we
recommend for your first plan.
Your first plan Jun12 - Jun 18
Recommended
v Fast 3x before Sunday
v Circadian Rhythm TRF x3
v 3%h total fasting time
Select Plan
o Curious how your plan will change over X
! time? See how
Tune your recommendations
O
|P
6/10: Fasting & Nutrition
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following food sensitivities or
allergies?
Dairy
Eggs
Fish
Gluten/Wheat
Peanuts
Shellfish
|1/10: Basics
Let's make sure we have the
basics to start...

First Name *

Last Name *

Birthdate *

Gender *

Weight *

Height

Next
|P
7/10: Fasting & Nutrition
= chooseup to three.
Calorie counting
Keto/high fat
Mediterranean
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PCOS
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aE»
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————gany

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Soy
Tree Nuts
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basics to start...
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e . o
85 kg
Save Changes
|P
5/10: Fasting & Nutrition
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are you most interested in?
A daily fasting routine
Longer fasts, less often
Decide for me
|& Your Recommendation X
Ready to get started?
We'll begin by helping you build a habit, and
then, once you're comfortable, we'll slowly
recommend longer fasts. Here's what we
recommend for your first plan.
Your first plan Jun 12 - Jun 18
Recommended
v Fast 3x before Sunday
You're partway into the week
Gotit
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Keto/high fat
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|&~ Your Recommendation X
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!4 time? See how
Tune your recommendations
Easy -
Fast 13h less
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you want to focus on this week?
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. ]
|10/10: Lifestyle
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following medical conditions?
Help us understand any pre-existing
conditions that you may have so we can
recommend the best fasting path forward.
Please choose all that apply.
Type 1Diabetes
Type 2 Diabetes
PCOS
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|2/10: Goals
What are your goals for
fasting?
Following Medical Advice
|9/10: Activity & Sleep X
How many hours are you
typically in bed each night?
Sleep and fasting have a unique relationship.
By understanding your sleep, we can
recommend resources to help you sleep
better while fasting.

Fewer than 5 hours
5-6 hours
6-7 hours

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More than 9 hours
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|9:41 all ¥ @
< Zero Coach
Let's set the stage for the
journey ahead.
You're here with a goal in mind, and we’'ll spend
the next few minutes learning a bit more about
you and your daily life to best help you reach
that goal.
It's important to be honest with yourself and
us so we can set you on the right path to
success. Think less about the “ideal you,” or the
version of yourself you're hoping to become
Continue
|Summary X

Goals EDIT

v I'm fasting for weight management, for
mental clarity, for increased energy, to
rest my gut and to live longer.

v My goal weight is 75 kg.

Fasting & Nutrition EDIT

v My longest fast was never tracked.

v I'm a beginner faster.

Activity & Sleep EDIT

v |l enjoy jogging/running.

v I'mtypically in bed 7-8 hours each
night.

Lifestyle EDIT

Build Your First Plan
|8/10: Activity & Sleep X
What kinds of activity and
exercise do you enjoy?

We can recommend more of what you like
and maybe a bit of something you might.
Please choose all that apply.

Walking
Hiking

Jogging/Running v
Stair Climber
Elliptical
Cycling
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|P
9/10: Activity & Sleep
How many hours are you
typically in bed each night?

Fewer than 5 hours
5-6 hours
6-7 hours
7-8 hours
8-9 hours

More than 9 hours
|P
7/10: Fasting & Nutrition
Do you follow any of these
dietary approaches?

Calorie counting

Keto/high fat

Mediterranean
Paleo

Pescatarian
Vegan
|1/10: Basics
Let's make sure we have the
basics to start...
First Name *
e . o
83 kg
Save Changes
|&~ Building Your First Week... X
Your first plan is ready John!
We're putting together a plan based on your

assessment. We'll check in with you every Sunday to
See your recommendation
O
|P
6/10: Fasting & Nutrition
————gany

Eggs
Fish
Gluten/Wheat
Peanuts
Shellfish
Soy
Tree Nuts
None of these
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|1/10: Basics
Let's make sure we have the
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First Name *
e . o
65 cm
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|2/10: Goals X
What are your goals for
fasting?

Fasting provides many benefits. We've
preselected your answers from when you
joined Zero.

Manage Weight v
Do you have a goal in mind?
83 kg
Continue
|4/10: Fasting & Nutrition X
How would you describe your
fasting practice?

This information helps us to meet you where
you are, so we can choose a path that's right
for you.

Beginner v
Up to a few short fasts per week
Intermediate
16-hour (or longer) fasts several days per
week
Advanced
A range of fast types (like OMAD or 5:2)
multiple times per week
Expert
Multi-day fasts, and/or TRF daily
Back Next
. ]
|P
8/10: Activity & Sleep
What kinds of activity and
exercise do you enjoy?
Walking
Hiking
Jogging/Running
Stair Climber
Elliptical
Cycling
|5/10: Fasting & Nutrition X
What type of fasting routine
are you most interested in?

Whether you want to maintain your current
practice, or shift things up, we’ll build a plan
to help you hit your goals, then tune it each

week to keep you on track.

A daily fasting routine

Longer fasts, less often

Decide for me v
Back Next
|9:41 all F @)
Q
Is it time to level up your
health?

Coach is the corner-stone of your Zero Plus
subscription, with a world-class team of
fasting researchers, physicians, and fitness
experts to tailor the perfect routine to reach
your goals.

Personalize Your Plan
Starting with a health assessment will help us
recommend a tailored plan according to your specific
goals and needs. Evolves week-by-week.

Timer Coach Explore Me
O
|2/10: Goals
What are your goals for
fasting?
Following Medical Advice
|&~ Your Recommendation X
Select Plan
Curious how your plan will change over %
‘4 time? See how
Tune your recommendations
Challenging = = Hard
Fast 16h more Fast 13h
Select Plan ‘
Do you have a particular fast in mind that
you want to focus on this week?
See More Plans
. ]
|2/10: Goals X
What are your goals for
fasting?

Fasting provides many benefits. We've
preselected your answers from when you
joined Zero.

Manage Weight v
Do you have a goal in mind?
75 kg
Continue
|P
3/10: Fasting & Nutrition
How long was your longest
fast?

I've never kept track
Up to 18 hours
19-23 hours
24-36 hours

36 hours or more
|3/10: Fasting & Nutrition
How long was your longest
fast?
This duration can help us better understand
your past experience with hunger.
I've never kept track v
Up to 18 hours
19-23 hours
24-36 hours
36 hours or more
Next
|4/10: Fasting & Nutrition
How would you describe your
fasting practice?
Beginner
Up to a few short fasts per week
Intermediate
16-hour (or longer) fasts several days per
week
Advanced
A range of fast types (like OMAD or 5:2)
multiple times per week
Expert
Multi-day fasts, and/or TRF daily
. ]
|1/10: Basics
Let's make sure we have the
basics to start...
First Name *
e . o
178 cm
Save Changes
|1/10: Basics
Let's make sure we have the
basics to start...

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Birthdate *

Gender *

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October 11, 201
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|9:41 all F @)
Choose a fast to get started
512,636 people are fasting with Zero >

Most popular!
Circadian 16:8
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hours (@ hours (@
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|9:41 all ¥ @
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|9:41 all ¥ @m)
Zero
515,029 people are fasting with Zero >
Elapsed Time (19%) ‘
%
X AnaBoLic
STARTED GOAL
13 Jun, 11:33 PM Today, 3:33 PM
Edit start Edit 16h goal
End Fast
How are you feeling? é
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|9:41 all ¥ @
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Total fasts Achievements Longest streak

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O spPM On On

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On On On

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|9:41 all F @)
You're fasting!
513,946 people are fasting with Zero >
Elapsed Time (1%)
00:12:34 -
% ANABoLIC
STARTED GOAL
Today, 11:31 PM Tomorrow, 3:31 PM
Edit start Edit 16h goal
End Fast
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|Making Monday moves,
John!
3 (13 (3 2
Your fast is just beginning, how do you feel? Be
mindful of the changes your body goes
through, and log your mood regularly.
[ ]
oh Oh 12m elapsed
15h 48m remaining
Biometrics EDIT
Weight ;i‘_:_______________n 91
83 kg ' 42
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|9:41 -Ill ? @'
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For You
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|9:41 all ¥ @
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O spM On On
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< Hotels you've viewed CLEAR
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Oct 25 - 29, 2021, 1 adult, 1 room
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The Local Hostel NYC New York
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Zero
512,636 people are fasting with Zero >
Upcoming fast
EDIT GOAL
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The Fasting Terms You
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Dr. Peter Attia
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|9:41 il S @m
4 Who's fasting?

512.6k 263.0m 4.386b
Fasting now Completed fasts Hours fasted
FASTS HAPPENING NOW
@ 16:8 TRF 226.5k
G Custom Fast 145.7k
@ 18:6 TRF 68.7k
€@ circadian Rhythm TRF 56.8k
@ 20:4 TRF 52.5k
@ 36-Hour Fast 20.2k
Timer Coach Explore Me


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Q
Is it time to level up your
health?

Coach is the corner-stone of your Zero Plus
subscription, with a world-class team of
fasting researchers, physicians, and fitness
experts to tailor the perfect routine to reach
your goals.

Personalize Your Plan
Starting with a health assessment will help us
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|9:41 all ¥ @
Making Monday moves,
John!

4
Your fast is just beginning, how do you feel? Be
mindful of the changes your body goes
through, and log your mood regularly.
[ J
Oh Oh 2m elapsed
15h 58m remaining

Anabolic —

OH THIS MONTH -

Your body’s primary fuel source is

glucose from your previous meal.

®

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Chart your progress over time
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|9:41 all F @)
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Log 20 Fasts >
30 days - 199.0k active
FASTING
4 x 16h Fasts >
7 days - 254.6k active
FASTING
4 x 20h Fasts >
30 days - 31.4k active
FASTING
2 x 36h Fasts >
14 days - 21.2k active
FASTING
200h >
14 days + 233.6k active
4 FASTING ZONE
o Catabolic: 85h >
10 days - 45.1k active
d FASTING ZONE
Ketosis: 10h >
m 10 days - 36.6k active
Timer Coach Explore Me
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|9:41 all ¥ @
4 Ketosis: 10h
m YOU'RE IN
0 /10 hours 0%
FASTING ZONE
Ketosis: 10 x 10 Challenge
Zero Plus Exclusive
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@j Log 10 hours in the Ketosis Fasting Zone
The Ketosis Fasting Zone (24-72hrs) is where
the magic starts to happen. Get in the Zone
and recognize the changes in your hunger,
mood and body composition.
Challenge Numbers
Participants 36,631
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|9:41 llll ? @'
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FASTING ZONE
Ketosis: 10 x 10 Challenge
Zero Plus Exclusive
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@j Log 10 hours in the Ketosis Fasting Zone
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|9:41 all F @)
£ Ketosis: 10h
Participants 36,632
Friends Invite friends
Tips for success
Ketosis 101: It's Not Just Bacon
and Eggs
Thomas DelLauer
: >
How Fasting and Keto
° \ Complement Each Other
Kristi Storoschuk
‘ How a Ketogenic Diet Affects
' Fasting Zones
= Dr. Peter Attia
>
Do EXOGENOUS KETONES Break
a Fast?
Thomas DelLauer
>
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9:41 41
& Flight Details O <
Good to know about this trip
No flexible ticket information
We couldn't find any details about whether you can
change or cancel this ticket later. Please check with the
airlines.
Monday, October 25
San Francisco International to New York John F. Kennedy
ﬁ 7:05 AM - 3:48 PM 5h 43m
SFO - JFK, Alaska Airlines Non-stop
See details
Friday, October 29
New York John F. Kennedy to San Francisco International
ﬁ 6:40 PM -10:18 PM 6h 38m
JFK - SFO, Alaska Airlines Non-stop
See details
PASSENGERS
1adult v
Economy
(" 16 deals from $142 CHECK DEALS
|9:41 41
& Flight Details ¥ <
Good to know about this trip
No flexible ticket information
We couldn't find any details about whether you can
change or cancel this ticket later. Please check with the
airlines.
Monday, October 25
San Francisco International to New York John F. Kennedy
6 7:05 AM - 3:48 PM 5h 43m
SFO - JFK, Alaska Airlines Non-stop
Friday, October 29
New York John F. Kennedy to San Francisco International
6 6:40 PM -10:18 PM 6h 38m
JFK - SFO, Alaska Airlines Non-stop
w ‘New York’ trip created N
; 25 Mon - Fri, Oct 29, 21
|Track price changes
W
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< SETTINGS
PROFILE
First Name John
Last Name Mobbin
BINJEVANEINE john.mobbin
Email john.mobbinl@gmail.com
Gender Other
Weight Units Kg
Enter Physiological Data
Sync with Health App
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|9:41 all T @
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First Name John
Last Name Mobbin
BINJEVANEINE john.mobbin1
Email john.mobbinl@gmail.com
Gender Male
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First Name John
Last Name Mobbin
BINJEVANEINE john.mobbin
Email john.mobbinl@gmail.com
Gender Male
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