The hearth is quiet.
Hold a fast and the fire grows with the hours. Nothing else on this screen is trying to be a score.
Water today
Food
A few details for your estimates
Missing: . Height and weight live under History.
Activity
Your log
This week
Your month
Fasting goal
You can also set this from the fire screen, including custom lengths.
Weight
Weight moves for a dozen reasons that have nothing to do with fat. Watch the direction over weeks, not the number today.
Fasts
Cravings killed
Settings
Your layout
Pick which fires sit on the hearth and which cards show on Now and Health. Hidden cards stay one tap away here; safety notes always show.
What Cinder is for you
Turn fasting off to use Cinder for training, food, sleep and Ash-ly without a fasting timer. The fire then burns with your day’s little wins. You can turn it back on any time; your history stays.
Reminders
Cinder nudges you when you hit your goal, and every six hours past a full day to check your electrolytes.
These work while Cinder is open. Reminders that arrive with the app closed need the App Store version.
Keto mode
The fire tracks an estimate of ketosis when you’re not fasting, food shows net carbs, and your target uses keto macros.
Appearance
In dark, the fire lights the whole interface as it grows.
Back up your data
Unless sync is on, your fasts, weights and logs live on this device only. Clearing your browser data erases them, so keep a copy, especially before switching phones.
Sync across devices
Your data
Download a spreadsheet of your fasts, weights and food log.
Delete
Cinder Pro
Free: fasting, food and water tracking, ready-made workouts and programs (including running plans), stretching, keto mode, sleep, Ash-ly’s notebook and the arcade.
Pro: custom AI programs, live Ash-ly answers, the meal chef, photo estimates, the weekly planner and holiday looks all year. Free for everyone during the beta. Safety information is always free.
Enjoying Cinder?
Word of mouth is how Cinder grows. If it’s helped you, any of these means a lot. Ideas and bug reports are always welcome too.
More settings
Sharing, diagnostics
Diagnostics
If Friends or sign-in misbehave, this shows what Cinder can see. Copy it into a message if you ask for help.
Board
Saved
Short, family-friendly and uplifting. Videos play from YouTube in privacy-enhanced mode, and nothing loads until you tap play.
Train
Workouts that fit your goal, your gear and your fast, and when to do them.
Exercise library
Estimates and general guidance, not medical advice. Stop if you feel chest pain, faint, or very short of breath. Calories burned are estimates.
Meal ideas
Planning the meal is half the fun. Simple, balanced dishes you already know — pick what ends the fast, and Cinder will have it waiting.
Invent one for me PRO
Tell the chef what’s in the fridge or what you’re craving. It knows how long you’ve fasted.
This week PRO
The menu
Coming out of it
How you break a fast matters more than most people are told — and more the longer it ran.
Electrolytes
Sodium, potassium and magnesium — why they matter on a fast, reference amounts, and simple recipes.
Between fasts
The fast is the easy part. What you eat the rest of the time decides the outcome.
What holds up across the evidence
- Protein at every meal. It’s the most satiating macronutrient and it protects lean mass while you lose weight — which is most of the reason people regain.
- Most of your food as things that were recently alive. Vegetables, fruit, meat, fish, eggs, legumes, dairy, whole grains.
- Fibre, deliberately. Most people eat roughly half of what’s recommended, and it does much of the satiety work.
- Sodium, potassium, magnesium — especially on fasting days. A lot of "fasting feels terrible" is plain electrolyte loss.
- Resistance training two or three times a week. Fasting without it means a meaningful share of what you lose is muscle.
If you want numbers, Cinder can suggest a daily calorie and protein target in Health from what you burn and the pace you pick. It’s an estimate you can change, it never goes below the usual safe floors, and you can hide the numbers entirely.
What fasting actually does for weight
Head-to-head trials are fairly consistent: intermittent and extended fasting produce weight loss comparable to ordinary calorie restriction, not dramatically better. The advantage, where there is one, is adherence — some people find not eating easier than eating carefully.
That’s a real advantage. It just isn’t magic, and any app telling you otherwise is selling something.
Ash-ly
Your warm little fasting buddy. Ask about hunger, electrolytes, breaking a fast, or whatever’s on your mind.
Most answers come from Ash-ly’s sourced notebook, right on your phone. Live answers are generated and can be wrong. Nothing here is medical advice.