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The alternative many people prefer is taking drops immediately upon waking, doing their morning routine during the hold and fasting period, then enjoying coffee after the 30-minute window

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If you want to assess your own metabolic baseline before any protocol, the key markers are: fasting insulin and fasting glucose (calculate HOMA-IR: glucose multiplied by insulin divided by 405, target below 2), high-sensitivity CRP (below 1), ferritin (50 to 100), free T3, and the triglyceride-to-HDL ratio (below 2)

You can learn more about both beginners and advanced strategies in my guide to intermittent fasting