Nazmul Hasan Rupok

I'm the founder of Atomic Fast, a fasting and nutrition app for iOS and Android. I've been fasting for years, and I built it because I wanted something that ran on my own device, tracked what I ate alongside when I ate, and didn't just hand me the same generic advice everything else does.

Building it means I read a lot of fasting and metabolic-health research, and the blog is where I write up what I find. I try to stick to the actual studies instead of the recycled version you see everywhere, and I'd rather tell you the evidence is thin than make up a tidy answer. A lot of what gets repeated online sounds far more certain than the research behind it.

I'm not a doctor or a dietitian, and nothing here is medical advice. It's just what I've picked up from reading the research and building tools around it. If any of it applies to your own health, especially if you're pregnant, on medication, or managing a condition, talk to a real healthcare provider first. Our health disclaimer has the full version.

Articles by Rupok

• Fasted Workouts: When They Help and When to Skip ThemAug 21, 20266 min read
• How to Deal With Hunger While Fasting (It Comes in Waves)Aug 19, 20268 min read
• Free Fasting Timer Apps: What to Actually Look ForAug 17, 202610 min read
• Is Breakfast Really the Most Important Meal of the Day?Aug 15, 20266 min read
• 8 Beginner Fasting Mistakes (and the Easy Fix for Each)Aug 13, 20268 min read
• Why a Fasting Timer Needs a Food LogAug 11, 20267 min read
• How to Pick a Fasting Window You'll Actually KeepAug 7, 20268 min read
• I'm Fasting but Not Losing Weight: The Usual CulpritsAug 5, 20268 min read
• 16:8 vs OMAD vs 5:2: Which Fasting Schedule Fits Your Life?Aug 3, 20268 min read
• Does Intermittent Fasting Actually Work? What 22 Trials SayAug 1, 20267 min read
• How the Atomic Fast Timer Shows Your Metabolic PhaseJul 31, 20266 min read
• Your First 16:8 Day: A Realistic Hour-by-Hour Walk-ThroughJul 29, 20267 min read
• Does Fasting Burn Muscle? What the 16:8 Lifting Study FoundJul 27, 20268 min read
• Coffee, Tea, and What Actually Breaks a FastJul 25, 20268 min read
• Fasting Headache: Why It Happens and How to Stop ItJul 23, 20268 min read
• How Long Does It Take to Get Into Ketosis While Fasting?Jul 21, 20268 min read
• Early vs. Late Eating Window: Does When You Fast Really Matter?Jul 19, 20266 min read
• Does 16:8 Fasting Actually Lower Blood Sugar? What 23 Trials ShowJul 17, 20266 min read
• Intermittent Fasting vs. Calorie Counting: Which Actually Works Better?Jul 15, 20266 min read
• When Does Autophagy Actually Start During a Fast?Jul 14, 20264 min read
• What to Eat When You Break Your Fast (and What to Skip)Jul 7, 20264 min read
• The Metabolic Phases of a Fast, Hour by HourJun 30, 20265 min read
• Why Atomic Fast is the Smallest Fasting and Calorie Tracking App on the App StoreMay 13, 20265 min read