Andrey Titov PhD

Setting my fasting routine on Monday usually means a good week. One good day builds momentum for the next, and the rest of the week tends to follow 😊 Wishing everyone a great week of fasting!

Fasting Center, Nov 9 update - Meet the Coach, Simplified Chinese, better translations in 10 languages Hey folks! Thanks for the feedback on last week’s post, and for the votes on the next language - Chinese came up again and again. New since Nov 2 - Meet the Coach - the assistant has a new name and a new home, the second tab, right next to your fast. Open it and you get questions built from your own data, ready to tap - “What stage am I in now?”, “When does my fast end?”, “How long until I reach my goal?”. Tap one and the answer comes from your fasts, your weigh-ins and your plan, not from a generic article. Sign in required, answers are not medical advice. - 现在支持简体中文 - Simplified Chinese is the 17th language. Every screen, the ring stages, the calculators, the Coach questions, the widgets and the store listings. About 1.1 billion people can now use the app in their own language. 如果有哪个词读起来不对，请在评论里告诉我。 - Better translations in 10 languages - German, Spanish, French, Portuguese, Italian, Polish, Turkish, Ukrainian, Russian and Arabic got an upgrade. Thousands of strings polished, the fasting terms made consistent (one word for a fast, one for the stages, one for refeeding), and the tone adjusted to how people actually talk about fasting in each language. If the app reads more naturally this week, that is why. The Coach keeps getting more accurate and faster every week. Ask it about your own data, a projection, a schedule or how the app works. Your thumbs up and down after answers really help. From the previous weeks, in case you missed them - 17 languages with right-to-left layout, widgets and Live Activity in your language, calorie tracking, import from Easy Fast and Zero, Excel export, extended and intermittent fasting calculators with a refeeding guide, 17 fasting stages with the science behind them, ketone, glucose and blood pressure logging, two-way Apple Health and Health Connect sync, and the Apple Watch app. Fasting Center is a free fasting tracker for iOS and Android with a weight and body fat calculator, widgets, Live Activity, an Apple Watch app, and an AI Coach. If there is something you wish your fasting app did, let me know in the comments or DM me. Happy fasting!

Hey! Just wanted to share my favorite fasting trick. When I am getting closer to the finish line, I start thinking of it as only 15.6% of my fasting time left, I feel much better than thinking about 2 hours and 49 minutes. It works every time 😊 Curious whether it works for you, or is it just me?

Here is how cool things look like 😊

Yes, during an extended fast, resting metabolic rate (RMR) does go down, but the drop isn't necessarily dramatic. During my last 10-day fast, my RMR decreased by 4.2% - from 1,662 to 1,592 calories per day - and then returned to baseline during refeeding. So, I think concerns about metabolic slowdown during extended fasting are somewhat exaggerated 😊

Hey! I see some folks get excited about weight loss during extended fasts, specially in the beginning. It's cool, but not all weight loss is body fat. I just ran the numbers - on a typical 7-day fast you'll lose 11.6 lbs or 5.3 kg of weight, but only 5.5 lbs or 2.5 kg, or 48%, is body fat. The rest is lean mass - water, glycogen, gut content and muscle protein. It all comes back during refeeding, and that's typical and good! The body needs this lean mass back to function properly. I hope this helps set the right weight loss expectations for extended fasting. Happy fasting!

This is how I feel when I hear someone talk about why they fast 😊

Fasting Center in Arabic looks pretty cool 😎

According to Google Trends, interest in fasting peaks daily at 3:28 am Pacific Time or 6:28 am Eastern. I find this quite entertaining and puzzling. Why at this time? Any theories?

I find it interesting that holiday weekends really disrupt my fasting routine, but at the same time make me even more motivated to fast during the week 😊

Hey folks! Thanks for the feedback and idea for the Fasting Center app, it's getting better and better every week. New since Oct 26, in version 3.3.0 and 3.3.1 on iOS and Android - - Four new languages - Arabic, Indonesian, Urdu and Bengali, 16 in all. Every screen, every stage description, every calculator and the store listing. Arabic and Urdu are the first right-to-left languages in the app, so the whole layout is mirrored, including widgets, the Lock Screen Live Activity and the Apple Watch app. لمن يصوم بالعربية - التطبيق الآن بلغتك. Untuk yang berpuasa dalam bahasa Indonesia - aplikasinya sekarang dalam bahasa Anda. - The assistant keeps getting better - more accurate, smarter and faster, and it answers in all sixteen languages. Ask it how long until you reach your goal weight, what your weight will be after a 3-day fast, whether coffee, bone broth or electrolytes break a fast, what to do about a headache on day 2, or how many fasts you logged last month. Thumbs up and down on any answer help more than you think. - Stability and performance improvements - under the hood this week went into making the app faster, steadier and more reliable on every phone. I am doing everything I can to keep your experience smooth and your data secure. From the previous weeks, in case you missed them - Japanese, Korean, Ukrainian, Russian, Polish, Italian and Turkish, a language picker where each language is listed in its own script, home screen widgets and the Live Activity in your language, calorie tracking in the daily log, and 10 assistant questions a day. Fasting Center is a free fasting tracker for iOS and Android with a weight and body fat calculator, widgets, Live Activity, an Apple Watch app, an AI assistant, and now sixteen languages. What would make the app more useful for you? A feature, a language, a fix, a question the assistant should answer better - most of what you see above started as a comment or a DM. Happy fasting!

“Will I lose muscle on a long fast?” is probably one of the most common questions across fasting communities. So I went through the research on muscle protein loss during extended fasting and compared it with my own Dexa scans from two 10-day water fasts. Here are my findings - A 10-day fast costs about 200 g of muscle protein, roughly 3% of what you carry - Protein loss peaks on days 1 to 3 and drops sharply once ketones take over around day 5 - Dexa shows 3 to 4 kg of “lean mass” gone, but most of that is water and glycogen, not muscle - Strength and mitochondrial function held or improved in every trial that measured them - My own scans - 8 lbs of lean tissue lost during each fast, all of it back within 12 days of refeeding Full post with the studies, the arithmetic and the Dexa data: fasting.center/fasting-blog/…

Fasting Center is now available in Urdu, and I have to say, this language is really mesmerizing 😊 What's your native language?

The Assistant is getting better and better. Not perfect yet, but already quite accurate 😊

I don't speak German (besides a few basic phrases I learned during my trips to Germany), but I found it pretty cool to switch the app to other languages, like German, and learn fasting terminology in German. Since we have a good number of users from Germany, I'm curious - how good is the German version of the app? On a scale from 0 (disaster) to 10 (feels like a native German app), how would you rate it? And if you have any specific fixes you'd like me to make in the app, please let me know!

Hey folks! Just wanted to share my data on visceral fat changes during my extended fasts (I just added the results from this year's 10-day fast). Visceral fat is the fat around your organs, and too much of it is linked to diabetes, heart disease, and inflammation. The interesting part is that extended fasting doesn't just burn fat - it appears to reduce visceral fat proportionally faster than overall body fat. 7-day fast (Nov 2024): - Total fat: 21.4 → 16.8 lbs (-4.6 lbs, 21% drop) - Visceral fat: 0.62 → 0.21 lbs (-0.41 lbs, 66% drop) 9-day fast (Feb 2025): - Total fat: 19.0 → 15.2 lbs (-3.8 lbs, 20% drop) - Visceral fat: 0.61 → 0.24 lbs (-0.37 lbs, 61% drop) 10-day fast (Aug/Sep 2025): - Total fat: 23.9 → 18.4 lbs (-5.5 lbs, 23% drop) - Visceral fat: 0.62 → 0.37 lbs (-0.25 lbs, 40% drop) 10-day fast (Aug/Sep 2025): - Total fat: 24.2 → 19.0 lbs (-5.2 lbs, 21% drop) - Visceral fat: 0.70 → 0.42 lbs (-0.28 lbs, 40% drop) While total fat consistently dropped around 20%, visceral fat fell 40-66% across these fasts, as visceral fat is metabolically active. And it's good to see that the most harmful fat goes first. Also, my two 10-day fasts produced the smallest visceral fat % drops, suggesting that the body may adapt over time and become more resistant to fasting. Though Dexa measurement variability could also play a role. And yes, as you might notice, visceral fat always comes back to its typical level of about 0.6-0.7 lb. If you've had a chance to measure your visceral fat, please share your results!

If you are interested what's going on in the body during extended fasting, here is my timeline of fasting stages

Switching my Fasting Center app to Japanese looks quite cool 😊

I wanted to say that I found it really entertaining to change languages and colors during a fast. It’s pretty cool! Same fast, but different looks 😊

Hey folks! Thanks for the feedback on last week’s post - Japanese, Korean and Ukrainian came up more than once in the comments and DMs, and this week it happened. New since Oct 19, in version 3.2.0 on iOS and Android - Seven new languages - Japanese, Korean, Ukrainian, Russian, Polish, Italian and Turkish, twelve in all. Every screen, every stage description, every calculator and the store listing. 日本語でも使えるようになりました。 - Language picker - each language is listed in its own script with the English name under it, English first, so you can find yours even if the app opened in the wrong one. System default stays at the top. - Widgets in your language - the iOS home screen widget, the Lock Screen Live Activity and the Android widget now follow the app’s language, stage names included. Para quien ayuna en español, el widget ahora habla tu idioma. - Calorie tracking - a Calories card in the daily log, next to Water, for the days you eat. Tap plus, type the number, done. It shows on the day’s summary and in Insights. Which language should come next? Arabic is on my list, tell me if yours is missing. And the Assistant keeps getting better - ask it how long until you reach your goal weight, what your weight will be after a 3-day fast, whether coffee, bone broth or electrolytes break a fast, how to break a long fast safely, what to do about a headache on day 2, or how many fasts you logged last month. It knows your log and answers in your language. Try it out and tell me how it’s doing. Thumbs up and down on any answer help more than you think. Fasting Center is a free fasting tracker for iOS and Android with a weight and body fat calculator, widgets, Live Activity, an Apple Watch app, an AI assistant, and now twelve languages. If there is something you wish your fasting app did, let me know in the comments or DM me. Happy fasting!