Burn
Get Burn
Burn
Get Burn
HOME / FASTING / 12:12
Twelve hours without food, twelve hours to eat. Finish dinner at eight and eat again at eight, and you have done it.
It is the even split in Burn's beginner grid, and the schedule that turns fasting from a plan into a habit. It reaches two thirds of the way through Glycogen Depletion.
Two stages complete and the third two thirds done. The first day runs at one scale and the 24-48h band is compressed against it at three to one. On the timer screen, where space is tight, Glycogen Depletion shows as GLYCOGEN LOW.
Why start here
Twelve hours asks you to stop eating in the evening and wait until breakfast. Nothing gets skipped, nothing needs explaining, and a full week of it is achievable straight away.
8PM TO 8AM
Dinner finished by eight, breakfast at eight. Eight hours of it are spent asleep, which leaves four waking hours split either side of the night.
WHAT CHANGES
The adjustment is one thing: no snack after dinner. Dinner and breakfast both stay where they are.
THEN MOVE UP
Burn's beginner plans step in single hours: 11:13, 12:12, 13:11, 14:10. Add an hour when the current length stops taking effort.
What twelve hours does
Burn's Glycogen Depletion stage covers hours 8 to 14, so a 12 hour fast ends inside it. Liver glycogen is being drawn down and the body is starting to lean on fat for fuel.
That stage opens at 14 hours. A 12:12 stops two hours short, which is the honest reason to move up once the habit holds.
Twelve hours between dinner and breakfast is an ordinary day's gap. Naming it, timing it and recording it is what makes it a schedule.
A 12:12 you keep every day beats a 16:8 you abandon in week two. Burn counts completions, streaks and twelve personal records, so the record shows up.
The first week
At this length there is very little to manage. That is the point of starting here.
ONE
Pick when you stop and when you start, and keep them the same all week. A stable window is easier to hold than a strict one.
TWO
Water, plain tea, black coffee. Burn logs water against a daily target you set yourself.
THREE
Change the timing first and leave the food alone. Two changes at once is how a first week turns into a last week.
The beginner ladder
Burn's beginner grid steps in single hours so the next rung is never a jump. Each one adds an hour to the fast and takes one off the window.
11:13
The gentlest start. Halfway through Glycogen Depletion.
12:12
An even split. Two thirds through Glycogen Depletion.
YOU ARE HERE
13:11
One hour on. Still inside Glycogen Depletion.
WHAT THE BOUNDARY MEANS
Burn opens Glycogen Depletion at 8 hours because a timer has to draw a line. Onset shifts with your last meal, your activity, your sleep and your metabolism. Burn maps elapsed time to named stages and does not measure ketosis, autophagy, or metabolic state.
BEFORE YOU START
Speak to your doctor before starting if you are pregnant or breastfeeding, have a history of eating disorders, manage diabetes, take medication timed to meals, or are under 18. Stop and eat if you feel unwell, whatever the timer says.
Pick 12:12, set your two times, and Burn handles the clock, the stages and the streak.
Download free on the App StoreiPhone, iPad, and Apple Watch. Requires iOS 18 or watchOS 11.