The Foundational Five
At Clay, we teach that true, sustainable health starts with foundational behaviors that support your body from the inside out. We call them the Foundational Five and they include Protein, Steps & Movement, Hydration, Sleep, and Metabolic Recovery. As Coaching Director, I help each Clay Member build confidence and consistency with these principles, because they’re effective, sustainable, and fully within your control.
Metabolic Window Guide: Fasting for Energy and Recovery
Why the Metabolic Recovery Window (MRW) Matters:
The MRW refers to the period during fasting when your body shifts from digesting food to actively repairing, recovering, and optimizing internal systems. This metabolic state is typically reached after 12–14 hours of fasting.
At Clay, we see MRW as one of the most effective ways to help clients reset their system and restore balance. Done right, it becomes a sustainable rhythm—not a restriction.
Start Simple: Try a consistent 12-hour eating window (e.g., 8AM–8PM). Progress slowly if new to fasting.
Improved Digestion
Pausing food intake gives your digestive system a break—reducing gut inflammation, enhancing nutrient absorption, and supporting gut lining repair.
Many Clay Members notice reduced bloating, better bathroom regularity, and fewer energy crashes during the day.
Muscle Recovery
Contrary to myths about muscle loss, fasting preserves muscle mass by increasing growth hormone levels, which peak around 12–16 hours.
For our Clay Members who train daily, fasting supports recovery between training sessions—especially when timed right before their first meal.
Anabolic Pathways
Fasting activates pathways like autophagy (cellular cleanup) and ketogenesis (fat-burning), which optimize energy use and repair damaged cells.
I tell Clay Members that fasting is like spring cleaning for your cells—done daily.
Metabolic Flexibility
The MRW trains your body to switch between burning glucose and fat, for fuel.
That means better energy, fewer cravings, and more consistent performance.
Reduced Inflammation
A break from constant digestion lowers systemic inflammation, supporting overall health and recovery.
Many Clay Members report clearer skin, fewer aches, and improved recovery after establishing a consistent MRW rhythm.
Author
Written by Andrew Browning, Coaching Director @ Clay Health & Care
Andrew Browning is a performance coach and educator with nearly two decades of experience in training, teaching, and behavior change. As Clay’s Coaching Director, he combines deep knowledge in exercise physiology, metabolic health, and recovery with a passion for helping people build sustainable habits that fuel performance at every level.
Reviewed by Dr. Allen Gorman, Medical Director @ Clay Health & Care
Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.