The 3F Protocol
Food. Fasting. Fitness.
A science-backed methodology that addresses the root causes of chronic disease—not just the symptoms. This is how we reverse diabetes, heart disease, and metabolic dysfunction.
Three Fs, One Transformation
Each pillar is powerful alone. Together, they create a synergistic effect that transforms your metabolism.
Food
What You Eat
DNA-Calibrated Nutrition
Food is medicine — but only when matched to YOUR biology. Your DNA profile, lab biomarkers and metabolic data determine exactly what, when and how much you eat. Delivered as personalised diet kits.
Learn MoreFasting
When You Eat
Smart Ring–Guided Fasting Windows
Intermittent fasting timed by your smart ring's HRV and circadian data — activating autophagy and improving insulin sensitivity when your body is most metabolically responsive.
Learn MoreFitness
How You Move
Wearable-Adaptive Exercise
Exercise intensity auto-adjusts daily based on your smart ring recovery score, sleep quality, HRV and body temperature — so every workout is perfectly dosed for your current state.
Learn MoreFood
What You Eat
Core Principles
DNA-Matched Meal Plans
Your genetic profile reveals nutrient sensitivities, carb tolerance and fat metabolism — each meal plan is calibrated to your DNA.
AI-Tracked Glycemic Load
AI monitors the glycemic impact of every meal against your biomarkers and adjusts recommendations in real time.
Personalised Diet Kits
Ready-to-cook, low-glycemic, anti-inflammatory Indian cuisine kits delivered to your door — no guesswork.
Biomarker-Driven Portions
Portion sizes calibrated by lab data and wearable metrics, not generic calorie charts.
Foods We Emphasize
Leafy Greens
Healthy Fats
Quality Proteins
Low-GI Foods
Fasting
When You Eat
Core Principles
HRV-Timed Eating Windows
Your smart ring's HRV and circadian data determine the optimal fasting window each day — not a fixed schedule.
AI-Monitored Insulin Reset
AI tracks your metabolic readiness to fast and alerts your care team if your body needs adjustment.
Autophagy Activation
Extended fasting triggers cellular cleanup — AI confirms the optimal duration based on your wearable data.
Gradual, Data-Driven Progression
Start at 12:12 and progress to 16:8 or 18:6 only when wearable data confirms your body is ready.
Fasting Schedules
16:8 Protocol
16 hours fasting, 8 hours eating window
18:6 Protocol
18 hours fasting, 6 hours eating window
24-Hour Fast
Once weekly for advanced participants
Extended Fasts
48-72 hours under medical supervision
Fitness
How You Move
Core Principles
Smart Ring Readiness Scoring
Your daily readiness score (sleep, HRV, recovery) determines whether today is for intense training or active recovery.
Recovery-Aware Intensity
AI prevents overtraining by reducing workout load when your wearable data shows incomplete recovery.
AI Tracks Metabolic Adaptation
Over weeks, AI identifies how your metabolism responds to different exercises and optimises your protocol.
Progressive, Data-Guided Overload
Intensity increases only when your body data confirms adaptation — not on a fixed calendar.
Activity Types
Strength Training
Walking
Yoga/Stretching
HIIT (Advanced)
Every protocol is supervised by qualified Ayurveda & Allopathy doctors.
The Science Behind 3F
Our protocol is grounded in decades of metabolic research and clinical evidence.
Insulin Resistance Reversal
The 3F Protocol targets insulin resistance—the root cause of Type 2 diabetes, obesity, and metabolic syndrome.
Hormonal Optimization
Proper nutrition and fasting balance hormones like leptin, ghrelin, cortisol, and growth hormone.
Inflammation Reduction
Anti-inflammatory foods and fasting reduce chronic inflammation—linked to heart disease, cancer, and aging.
Cellular Repair (Autophagy)
Fasting triggers autophagy—your body's natural mechanism to clean up damaged cells.