Alternate Day Fasting: Benefits and How To Do This

[@prinprin3324]

I do alternate day fasting along with IF 16/8 and I eat a big meal. I feel AMAZING. I notice my stress levels have decreased and it has also helped with depression

[@DrDavidJockers]

Happy to hear!

[@kristynmason2442]

this is so exiting to see this. I have anxiety & depression and am starting ADF today! I love to workout & sometimes that helps but I am hoping this will give me the same results for my depression like you !

[@AJAY95952]

Same here prin PRIN..

[@parkerdenver2941]

instaBlaster.

[@LindaCasey]

For 'me', being a non-active 70 year old, I found that I could lose 52 pounds (so far) by utilizing the 16/8 intermittent fasting method. 🌹

[@DrDavidJockers]

Awesome!

[@Collageartist69]

How long did it take you to loose that much weight?

[@LindaCasey]

@@Collageartist69 Well, I'm still attempting to lose a few more pounds. I started 4 August 2018 and have leveled out at 52 pounds total lost till now, so almost a year just to get that off. All I did was fast during the 16 hours and eat as I normally would have .. just during the 8 hour window, and drank (lemon) water the rest of the time. Personally I prefer the 8/16 schedule because I can have my fruit smoothie or 'muesli apple pie' in the morning, a large lunch of anything I want .. including carbs and then maybe a big salad, wine or popcorn for dinner .... topped off with a piece of my homemade frozen candy made of dates/banana/cocoa/nuts/coconut and a splash of maple syrup. Btw: I have lost in OUNCES, not pounds. I weigh every day (it will go up and down) and then average that out at the end of the week. If you just stay CONSISTENT, it'll come off. Good luck. 🌹

[@Collageartist69]

@@LindaCasey Thanks so much. I have been IF for 7 weeks. The weight comes off very slowly but all of my slacks fit so much better. I plan to make this my lifestyle. I don't look at it as a diet.When I eat I am very careful that I don't overdo it. I am 5'2" and starte6this to loose 15 to 20 lbs. I am pear shaped and 68.

[@LindaCasey]

@@Collageartist69 Oh, you'll reach your goal in no time at all. It IS a pretty easy lifestyle option. The vlogger (Kayla) from 'Six Miles To Supper ' was really helpful in a lot of her videos too. Have fun and stay consistent. Cheers. 🌹

[@enriqueamar1964]

I love fasting and it works. I’ve been doing various types of fasting for a year now and my anxiety / depression are gone. I do the OMAD (one meal a day) most of the time and on occasion, I eat lunch and dinner. I switched to a plant based diet (not Vegan) 15 months ago and I have lost over 140 lbs. I was on 5 medications and now I take none. I never thought I could fast but I’ve done tons of research on fasting and plant based eating and it was my life saver. Medication will never cure you. If you need to make changes, I suggest that you take up fasting and go to a plant based diet. The majority of vegans eat oily processed vegan food which has no nutritional value. Do your research so you can start healing. As a beginner to fasting, you can start with a 12 hour fast and gradually increase to a 16 hour then 24 and so on. There’s plenty of videos on fasting for beginners.

[@DrDavidJockers]

Thanks for your comment!

[@ananda5319]

that is very inspiring thanks

[@ketolifestyle68]

its good to a switch,, keep your body guessing

[@mariem.6042]

First week of ADF. Can’t believe I’ve managed 3 fast days already. I did have a constant light headache, my heart yesterday felt a bit irregular and I’m so tired, but that I always am. I need to drink more. I’m determined to keep this going cause I really need to lose weight. My cycle went already to every 6-7 weeks and quite light with IF. Hope it won’t disappear with ADF. I do have adrenal fatigue. But I know the benefits of ADF are huge. I need to eat less carbs and way more veggies on my eating days and drink more - I’m sure that would help me feel better. If it gets too much I eat a few walnuts but I usually stick to just water and herbal tea and one coffee with a bit of cream on my fast days. I have so much weight to lose, having this amount of weight is too dangerous. Thank you doc for your video.

[@Keep-on-ok]

I fast every other day. It works to keep my weight in the normal range.

[@DrDavidJockers]

Great to hear that Sarah!!

[@ketolifestyle68]

i did omad for a few months, lost a few pounds,, then once a week for 5 weeks did a 48 hour fast... lost 14 pounds... now this week gonna start doing ADF..... but on fasting days no food at all... fasting days no water either... wish me luck

[@DrDavidJockers]

Good luck!

[@habibahq4272]

How is your Adf dry fast going? I do the same. Mostly by mistake...I just don’t drink until late in the day on my fasting days.

[@algeriennehealthysimplelif6612]

Good luck actually dry fasting is 3 times better than water fasting on metabolic level, cuz our body needs water and while braking fat we produce water not only energy.. So yeah congrats

[@stephanies3862]

I don't understand with dry fasting, what do you do if you feel thirsty?

[@ketolifestyle68]

@@stephanies3862 funny thing i found out.. when i do dry fasting... i still pee a couple times a day... weird how i dont drink anything, how anything would come out.. go figure...

[@heykeke428]

I’ve been doing daily IF, now I’m trying ADF thanks for such a great video 💖💖

[@DrDavidJockers]

Thanks for tuning in!

[@Sanaiya14]

Hey there, are you still doing ADF? How do you count your calories for your eating days? Like just double the amount of 1 day restricted calories or in between 1-2 days worth of calories?

[@heykeke428]

@@Sanaiya14 I add 2 days worth of my calories up, then take from that. So for example I eat 2600 calories on my up day, which is 1300 a day which is great for me as I don’t workout and have a desk job. Calories are very individual and you should focus more on the quality of the food you are eating. Experiment until you find something that works for you.

[@Sanaiya14]

@@heykeke428 thank you soo much! This part was a little confusing to me since different people have different ways of calculations.. I guess Ill start with 2400 since my maintenance weight is around 1667 so 1200 is the lowest Ill go on a daily basis which makes it 2400 for every other day.. yesterday was my first full day fast and today I ate around 1700 calories which now I think is too low for me to sustain for longer period of time.. I am also scared of messing up my cycle so I dont want to go too low.. thank you once again!

[@riaxhigne7645]

So now I fully understand what is ADF😀 My IF is 20/4. I will try ADF soon🙌 currently am in my 48hrs of fasting hopefully until 72hrs😊

[@freetrailer4poor]

I was diagnosed with type II. I chose ADF and 5 meals a day (with foods on diabetes list) on the eat day. Today in the morning I felt great and had no hunger. First fast day was harder, but this morning was great, only 4 days (2 on, 2 off) so far.

[@DrDavidJockers]

Yes, it gets easier!

[@relekanemphafi1563]

Great video, answered alot of my questions. Been doing IF for a month and i feel amazing. Starting with ADF im excited.

[@3ballokc]

Outstanding job DrJockers, all your videos are great

[@DrDavidJockers]

Thanks for watching!

[@mikhailbabushkinum]

Thank you Dr for this amazing video , I have a question , do I need to do Keto for this to work

[@DrDavidJockers]

No, not necessarily, although being sure to consume lots of healthy fats and protein will make it easier to do the fasting!

[@mikhailbabushkinum]

@@DrDavidJockers Thank you very much Dr Jokers , I’ve started yesterday today was my feast day , I’m thinking of doing dry ADF this way is easier for me and also trying to quit my coffee addiction.

[@godisgood2919]

I lost 9 pounds in 9 weeks with IF. Then switched to ADF and lost 8 pounds in 3 weeks. Now I'm on the first week of 3 weeks of ADF with low carb. Want to lose 9 pounds more before vacation. After vacation I want to continue ADF low carb and also sometimes with sugar and lose 35-40 more pounds. I lost a total of 31 pounds so far. This is the first YT I've seen that is similar to what was recommended to me. Thank you!

[@godisgood2919]

That should be 9 pounds in 6 weeks at the beginning of my comment. Also, a few of my fasting days I did eat like bacon or something fatty. I'm not doing that now

[@DrDavidJockers]

Happy it has been helpful!

[@cherylp.3347]

Been doing keto and IF for 11 months now. Some longer fasts of 36 hours- 65 hours a week or two ago. Lost 52 pounds. I’m seriously thinking of upping my game and trying ADF for the month of September, next month. I still want to lose at least 50 more.

[@CarnivoreFrank]

I’ve been doing Intermittent fasting for over a year now and got off the wagon for a few months and saw my weight increase and my inflammation issues rise. Plus I got really irritable and depressed. I started doing adf last Wednesday at 282 pounds and today, Tuesday only 6 days later I weighed 271 and everything has gotten better.

[@DrDavidJockers]

Good for you!

[@tiffanyayseyaseminsungur4994]

24 hour fasting strict 24 hour feeding flexible works great!

[@angelgirldebbiejo]

I'm very insulin resistant.Mostly with Dawn Phenomenon i see it. I realized Alternate Day was only diet that actually makes me go down on weight.Right now i do 75% carnivore 24 % keto, 1% bad girl as i think no ones perfect. I've lost inches (10 over all) but only 3 to 7 pds ..it goes back and forth.What i have lost is 80 to 90 percent of my over all body pain and especially knee pain. That's why I'm sticking with it. That's what I have hormonal problems where I can't access the fat on me , hopefully this fasting will help.

[@DrDavidJockers]

Yes this sounds like a great plan and so glad it is helping you!!

[@ladybird491]

I was very insulin resistance and not anymore check out my comment on how I fixed myself and lost alot of weight

[@ladybird491]

Try rotating fast with certain eat types. Example: Keto, keto, egg diet, egg fast, 1 day water faster, keto keto. Something like that. 😊

[@charchar7897]

@@evaeyez Keto hasn't seemed to work for me. Not bbn sure why. Havent lost a single pound which is annoying.

[@TyronPiteau]

Great video Dr. Jockers! Thanks 🙏.

[@DrDavidJockers]

Thanks for watching!

[@Alexander-iy6qk]

Amazing video , thanks a lot I’m starting today

[@KimJilene]

Hey - how is the ADF go?

[@charalson3023]

Can you please speak to those who have had gastric sleeve surgery and it didn’t really work and how ADF can get us to goal - especially how to get the right amount of calories/nutrients in on the eating days.

[@DrDavidJockers]

Yes, I've heard that for others as well! Please contact my nutritionist Danielle, she can help you out with this! [e-mail]

[@cluelessangel5292]

Doctor, do you suggest ever taking a break from the mentioned schedule? I have just started ADF and love it, but am curious whether following that schedule every week can lead to a caloric deficit and, hence, a slower metabolism... Thank you!

[@DrDavidJockers]

Sure, from time to time if it feels like your body needs it.

[@azabujuban-hito-dake]

I've been doing Intermittent Fasting for over a year, and during fastings I never feel energizing, mental clarity etc. I feel all that when Im breaking the fast !! ( I usually fasting for 20 hours, sometimes 18 hours ).

[@andreabai3531]

I do alternate day fasting, and I fell really good. I have a question: should I workout during ma fast day? Thank you so muche Dr. Jockers

[@DrDavidJockers]

Yes! If you have the energy for it, for sure. Check this article out. drjockers.com/fasted-exercise-autophagy-fat-burning-and-anti-aging/

[@andreabai3531]

@@DrDavidJockers thank you

[@udefreitas]

I do alternate day fasting 3 days a week. On my fast days i get up early in the morning a work out. This way I've already burned off extra calories before i start to feel hungry later in the day

[@angelgirldebbiejo]

It's better to workout on your eating days as working out makes you hungry.

[@nikitadhungana3648]

What to do about the headache during fasting??

[@AniMerci]

I’ve lost weight and maintain current weight doing 21 hour fast. I find nothing less is effective. Drink mineral water, iced green tea, and ACV and water several times per day. I do this 4 days per week, with minimal meals remaining days. OMAD is the only way to live.

[@DrDavidJockers]

Go you!

[@YG-ci9pg]

Dr Jockers thank you for this video. I lift weights 3 times a week . Should i fast on the days i do weight training or on the day that i eat in the case of ADF ? Your suggestions please

[@DrDavidJockers]

I would fast between lifting days. Eat on your lifting days after your workout (not before!)

[@heidiroy8522]

this is a great idea !! ive done IF< KETO< and vegan, especially after watching slaughterhouse documentaries...and this every other day fasting will not only keep us well, it will lead to a long life..

[@ImHisI4110]

I heard you should eat two days worth of calories on feast day. I can’t do that !!(3000) calories. You said eat till full sooo.. Maybe 2000 calories and keto macros I have about 20 lbs to loose ( I always have about 20 lbs to loose) I’ve been ADF for 6 weeks . I love the control I have of my eating habits but I’m pretty hungry on my feast day. What do you think of my calories and macro plan?

[@MaganoASMR]

Do you eat carbs and eat sugary food like cakes, during your eating window and eating days?

[@marcelzed1154]

Although it's not optimal it can be done, as long as you still get the proper amount of nutrients from the rest of your food. Consider tho, that you can feast on your feeding day only because you are skipping a whole day of eating, so if you eat more than twice your daily caloric requirement (for maintenance) you won't lose weight. Say, for example that my DCR is 2500 and I do ADF; if, during the feeding day, i were to eat more than 5000 calories (hard, but can be done), I won't lose weight because that intake and the fasting day will cancel each other out. I'm telling you this because it is easier to get overboard with the calories if you add too much sugary food.

[@ricardourroz9322]

Very helpful. Thanks

[@DrDavidJockers]

Thanks for tuning in!

[@feliciabruton4054]

Thank you for sharing.

[@DrDavidJockers]

Thanks for listening

[@CarmellaNYC]

on my 36 fasting day can I have a morning coffee with a 2 tablespoons of 2% MILF and sugar substitute, I cant drink it without,

[@powerandequipmentvoila6639]

You will be breaking the fast if you ANY intake of calories.

[@DrDavidJockers]

MCT?

[@rolling48sadfguy88]

More like 100% MILF lol 😉

[@havegrace9111]

No 2% milk as it contains sugar and carbs. Try heavy cream if you have to have something creamy in the coffee. A very small splash of it is fine for most. Has zero sugar and carb.

[@PreachermanPiper]

Can I ask a question. I am 73 years old, weigh 255 and need desperately to lose weight. I am totally disabled in a wheelchair 24/7. Will this diet work for me since I can't exercise or walk?

[@DrDavidJockers]

It would be a great diet for you! If you need extra support with weight loss, contact my nutritionist Danielle, she can help you out! [e-mail]

[@PreachermanPiper]

@@DrDavidJockers Thanks, I will start this immediately. I appreciate your response.

[@Deffine]

To protect your gut flora you may want to incorporate eating 100g of alfalfa sprouts or other low calorie sprouts on your fasting days. It only has 27 calories and the fiber feeds your gut flora so you dont get the runs from bacteria in your intestine dying. Even on a 36hour fast, lots of bacteria will die from starvation from lack of fiber and food and you get the runs.

[@seancorreia2495]

I love this type of dieting just make sure you drink your water have a sports drink

[@DrDavidJockers]

Yes important to hydrate well but avoid sports drinks because they are full of sugar and toxins.

[@julieloweryForyouministry1226]

Can I combine this with Omad safely? For example.omad one day and total fast following day?

[@DrDavidJockers]

Sure!

[@angelgirldebbiejo]

One thing that is different in Kristy Varady book..alternative day diet on fasting day you consume 500 calories

[@snehaiyer3139]

DJ L Fasting means no eating. Period. This version of eating 500calories on fasting is a modified and ineffective version of ADF.

[@frankiefernandez5252]

Alternate day fasting is easier if you eat breakfast, lunch. And dinner on your eating days. Low carb/keto helps.

[@DrDavidJockers]

Great tip! Might works for some!

[@SonjaUphamdiyhealthsolutions]

What do you think of 500 calories or less on fasting days? I have heard this is just as beneficial as 0 calories, or using a fasting mimicking diet?

[@mavintyler7231]

Can I take gummie vitamins during the fasting period?

[@EthanUX]

No

[@mavintyler7231]

Thank you for responding

[@DrDavidJockers]

I wouldn't...

[@stephanies3862]

Good question. I was wondering the same

[@bullymaguire2061]

I am convinced chronic sugar burning leads to anxiety and depression

[@yurkbii]

Hi Dr, I had been trying out IF for one month .. not much weight loss yet. But recently I found out my gastric is bck. I want to try alternative IF but can I consume 500calories for the fasting day? Im not sure it's work..

[@DrDavidJockers]

Not sure what your typical day of eating looks like. However, start but just having your last meal by 8pm then do not eat again until 10am the next day. Have a bulletproof coffee loaded with healthy fats and see if that will push you to around 2pm where you can open up your eating window. Go low and slow. Start introducing a 12hr fast then 14hr then 16 etc. The key is to listen to your body! Blessings!

[@ank9575]

How to handle constipation during ADF

[@DrDavidJockers]

Here are a couple of helpful supplements! Please use the discount code: Nutrition10 to save 10% on all of your supplement orders with us! store.drjockers.com/products/bowel-mover store.drjockers.com/products/oxy-powder

[@mamat1213]

I drink plain, zero cal herbal teas which help, also you may consider black coffee if you drink it? I can't tolerate the caffeine when I'm fasting... but also had success with enemas, glycerin and walking! I also believe your body will heal through ADF to get any impacted waste out

[@vikingnorsefitness5727]

apple cider vinegar mixed in water

[@docArr666]

Chug a couple of bottles of water first thing in the morning, then drink some black coffee, guarantee best dookie of the day.

[@stephanies3862]

@@docArr666 🤣

[@savymanchu2200]

Hello....i am 42 years old (F) from india and doing Adf for the last one month .but there is no change in my weight except 2 kgs but i can see some inch loss ....can u please suggest me how to loose weight also.

[@nottuvlogs]

What is more effective OMAD or ADF. Plz tell me. I want to loose atleast 80 pounds. My current weight is 221 pounds

[@vyebey8934]

Do ADF with OMAD (preferably keto) on eating days; most effective. Go to Fledge Fitness youtube channel hes the go to for such.

[@nottuvlogs]

@@vyebey8934 thanks.im trying 20:4 pattern.

[@Vexarax]

@@nottuvlogs how is your weight loss going? I'm doing 44:4, it gets easy after a while and you can look forward to your eating window which gives you motivation ^_^

[@KimJilene]

Here Be Subtitles. Hey 44:4 is amazing! How long have you been doing ADF? What kind of results have you seen?

[@Vexarax]

@@KimJilene - I actually prefer it to OMAD though when I reach my goal weight I'll go back to OMAD for maintenance ^_^ I lost 15-20lbs since 3rd Nov (I know some of that will be water weight, hence the uncertainty). I also have more motivation for exercise and stuff. When I used to eat more regularly I was very sluggish all the time. I went down to OMAD for a little while, then adjusted it to 44:4 at the beginning of November. I still have a fair amount to lose (I was 180lbs at only 5'2" - technically obese for someone so short). I'm just making sure to eat super nutrient dense meals during my 4 hour eating window. I eat more nutrients in one meal now than I probably ate in a whole week back when I was gaining the weight by eating junk food! :)

[@MultiRam1993]

Everyday morning in an empty stomach i take a glass of warm water with flax seed powder , ACV and lemon. Is it okay to take them as usual even on days i fast??? Appreciate ur response .

[@DrDavidJockers]

Generally, the flax seed powder would be omitted.

[@MultiRam1993]

Dr David Jockers thank you so much..

[@rah2911]

If you take vitamins during your fast does that break your fast? what if it's gummy vitamins? also if you drink a Whey Protein ISO (pasture fed) shake (nothing extra added but water) Does that break your fast? Thank you for all your advice

[@where_oh_where_is_blue]

I like Dr. Kelly Anne's ADF plan the BEST

[@crldnlc]

bennybtheman dr. Kellymans?

[@where_oh_where_is_blue]

@@crldnlc sorry Kelly Ann. on her alternate-day fasting, she drinks nothing but bone broth

[@crldnlc]

bennybtheman I’ve been intermittent for 2 years. I love it. But willing to try ADF Just to see what happend

[@DrDavidJockers]

Yes!

[@sofiabalboa6898]

Is there any limitations on what you eat? How many calories? Any restrictions? Do I need to workout?

[@AprendizDeLoQueToca]

@@evaeyez ​ Not really. Keto is great but you can do ADF eating healthy, non-keto and have GREAT results :)

[@mattmondorff5983]

Is it important to eat a specific macro ratio when breaking a 36 hour fast? Or since it's not that long of a fast maybe a smoothie with fats, proteins, and carbs will be ok?

[@DrDavidJockers]

Great article here! drjockers.com/extended-fasting/

[@mattmondorff5983]

@@DrDavidJockers Thanks for this! Great for me to keep in mind for longer fasts, but it doesn't really address a 36-48 hour fast. Anything more specific to that? Or maybe it's not as critical to break a fast that short with certain foods??

[@havegrace9111]

@@mattmondorff5983 I have heard breaking the fast with something that isn't heavy and high in carbohydrates is best. Maybe a pea protein shake or a chicken breast or fish than 30 mins later continue to rest of macro meal that you would of consumed. Its very confusing because some say eating a light snack of fruit before the meal is best. But fruit will skyrocket your insulin like crazy🤷‍♀️

[@vergemendez8134]

Not sure if I would get an answer so this is an old youtube. Excellent information, what if you start hair loss while intermittent fasting? What can I do. I feel great, loss weight, have extra energy. The best I felt ever at 59.

[@DrDavidJockers]

If you start losing hair, then you need to start carb cycling. Too much stress on the body. Check this out to learn more! drjockers.com/keto-carb-cycling-women/

[@jamesfamilycircus3610]

I am 50 with a truckload of weight to lose. About 100 pounds. Hypoglycemia is a real problem with me. Anyone have this problem, especially in the beginning? How did you beat it to eventually get into a lifestyle rather than a daily struggle with blood sugar?

[@DrDavidJockers]

This is a great article for you to read! drjockers.com/hypoglycemia-natural-solutions/ . Hopefully it will provide strategies to help you!

[@MaryLovesLex]

I started keto and kept to strict keto for 6 months, then carnivore for 10 months. Just started ADF in earnest. I’ve lost 116 pounds so far with no exercise and several chronic health problems. I have afib permanently, stage 3 kidney disease, ITP, replaced hip and lumbar fusion. Get rid of the carbs and lose the cravings! It works.

[@hussainnasser9083]

My wight is about 73 kg and I am going to the gym 3 times a week, my goal is to lose body fat and build mucsle at the same time, I cant see my abs because I know my body fat is around 20- 15 %. Is AD fasting strategy is the best way to build mucsle and lose body fat at the same time ?

[@DrDavidJockers]

Yes, for sure!

[@redddheaddd360]

I’m in several ADF groups and get a lot of apposing information regarding calories on feed days. Some say don’t count, others say it’s necessary. I’ve been doing Keto for 11 months and For me I need to track calories. I have my BMR and my TDEE numbers, but can’t find a formula anywhere as to how to use them to get an idea about my calories on feed days! Thanks for any help you guys can offer. 😉

[@charmalaywilliams1476]

after doing IF im now ready to fo ADF, but i have a very demanding job which requires alot of movement. I'm just afraid i wont have the energy to do my job😣

[@DrDavidJockers]

I wouldn't do the ADF in this case!

[@charmalaywilliams1476]

@@DrDavidJockers Thanks for replying Dr. I guess ill stay fat forever🙄

[@monikatoussi1752]

I do ADF my third week now, and on my fasting day I have much more anergy and I am focused. I do also light workout like Yoga and 1 hour walk, I also cook for my family on those days and it's all fine, your body will adjust, just try it out :) good luck

[@dianegregory3688]

I have hypoglycemia, so fasting can be a problem for me, how do I deal with this when fasting?

[@DrDavidJockers]

You need to practice intermittent fasting first to help stabilize blood sugar and become fat adapted. Check this article out! drjockers.com/fat-burning-state-test/

[@dana102083]

It will get better once you heal the insulin resistance! Doing keto will help!

[@queenawesome2601]

Once you have adapted to a ketogenic diet you can be free of hypoglycemia!

[@CarmellaNYC]

I heard that when one eats 500 calories on the fast day as opposed to zero food actually lowers your metabolic rate, is this true?

[@DrDavidJockers]

Lowers your metabolic rate?

[@CarmellaNYC]

@@DrDavidJockers set point. I was doing 16/8 and 18 or 20 hours fasting but found i was only eating 1000 in my feeding window, have been doing this for 2 months and fear i have lowered my set point. So thinking of trying fasting one day with eating 300-500 calories and hopefully i will eat more the next day to at least 1500 calories, truth is my appetite is severely depressed because of fasting.

[@lmcneillify]

I am just starting out but struggling

[@KimJilene]

Hey - how are you doing with ADF?

[@shezanrasoolsheikh4260]

Should I take those 500 calories on fasting days or not ? Does it break my fast

[@DrDavidJockers]

Great question! This depends on your goals. If you are fasting, meaning, abstaining from food and only drinking water then any addition of calories will break your fast and inhibit autophagy and stem cell production. Again it depends on the type of fast you are doing and your goals. Hope this helps!

[@shezanrasoolsheikh4260]

@@DrDavidJockers omg thanks for replying , doc I want to loose weight ..please suggest me the best things ..

[@pancakeandpushup]

Hello. Can I ADF if I’m not obese? I’m female, 34 yrs old, 62kgs married with 1 kid.

[@DrDavidJockers]

You can, but I would be careful with this as it can shut down your menstrual cycle. I would recommend doing OMAD - one meal a day and see how you do with that first. drjockers.com/omad-is-the-one-meal-a-day-diet-healthy/

[@carolinemackenzie8583]

Can I workout while alternate day fasting even on the days that I am fasting?

[@DrDavidJockers]

Yes! Great new article on it here! drjockers.com/fasted-exercise-autophagy-fat-burning-and-anti-aging/

[@TheRealNykki]

Thanks for the info! How many calories should we consume on our eating days? (With the goal of weight loss in mind)

[@DrDavidJockers]

Here is a helpful article drjockers.com/alternate-day-fasting/

[@deivuuk]

Yes, the link that the Dr provides is what I've just started doing (although I found this page via Professor Krista Varady and Dr Michael Mosley). I don't think I could manage a 36 hour fast, 24 hours is just about my limit to keep me compliant. He also suggest keto. I don't go full keto as I don't want to cut out any food groups. So I try to stick to 130g of carbs each eating day. Being able to eat what I want (about 2000kcals of anything) is why I do the fasting. All those extra health benefits are just nice bonuses.

[@JulietW]

Is OMAD every other day healthy?

[@DrDavidJockers]

Yes!

[@maggiestelzmiller1160]

How do you know if you’re insulin resistant?

[@LeoneTheKid8307]

Maggie Stelzmiller there’s different little signs that may show ... high fasted blood sugars, fat on the mid section, frequent hunger or not being satisfied after eating.. I think there is a test called HOMA -IR that you could have done to see. But doctors never test for thag because most suck 🙃

[@ThebigGLRams]

Get tested

[@where_oh_where_is_blue]

when the weight you're trying to lose won't budge

[@DrDavidJockers]

High triglycerides, blood sugar, Hgb A1C, inability to lose weight, elevated liver enzymes, etc. This is a good article. drjockers.com/insulin-resistance/

[@seanm7553]

A big belly.

[@kx2437]

Is this different than just doing IF for 24 hrs? If so, how? Either way your just not eating for 24 hrs right? So I could technically stop eating at 6pm and not eat again until 6pm the next evening and it all works out the same?

[@francoisehembert3243]

It’s more like 40 hrs fasting periods. For example, you fast on Monday, Wednesday and Friday. This means, you stop eating after Sunday dinner and don’t eat at all on Monday to eat again on Tuesday. Stop eating after Tuesday dinner to eat again on Thursday. Etc.

[@1GoldenBreeze]

Yes, it is different than IF for 24 hrs. In Dr. Jocker's example, it is IF for 48 hrs three times a week. With the chart that he showed a person would fast on Tue, Thurs, Sat, and eat on Sun, Mon, Wed, and Fri. I do ADF but I chose to just eat every other day so that I don't have two days in a row where I eat like in Dr. Jocker's example.

[@DrDavidJockers]

Sure, call it what you'd like. It's alternative day fasting/eating.

[@francoisehembert3243]

Dumb Freddy Really? Watch the video again and specifically look at what’s on the white board.

[@MarekZelek]

@Dumb Freddy 40 is more than 24. Whaaat?

[@anastasiaremmes6601]

My goal is to eat 2 meals every other day.

[@macdoug1234]

Anastasia Remmes me too

[@jeremymcdonald3694]

Fasting for pregnant or nursing Mamas?

[@DrDavidJockers]

I wouldn't recommend anything more than a 12-14 hour fast daily. No long term fasting!

[@TheLuciferianAvatar]

In your opinion, how hard would alternate day fasting every other day in perpetuity be as opposed to the regimen you propose?

[@DrDavidJockers]

I'm not sure I understand your question. Please clarify and I'd be happy to answer it!

[@nopepper]

I want to gain weight. Fasting doesn't sound like a good idea... but if you can assist me with tips on how to gain weight doing alternate day fasting, I'd be interested in hearing

[@ioodyssey3740]

Just be sure to skip every other day, but not the same ones when you don't. So that way you do 2 in one and double up on the extra days. Easy peasy!

[@DrDavidJockers]

Contact my nutritionist Danielle, she can help you out! [e-mail]

[@eldajean9691]

When you fasting you have to drink only water?

[@welinformd641]

He said plain water, lemon water, black coffee all with no sugar added.

[@eldajean9691]

Thanks

[@littlevoice_11]

You can drink anything without calories

[@eldajean9691]

Like what give me an idea

[@littlevoice_11]

@@eldajean9691 green tea, Apple cider vinegar in warm water, pepper mint tea, lemon in warm water, black tea, ginger infused water or cucumber infused water. Sparkling mineral water. Technically sugar free fizzy drinks are fine in occasion e.g. diet coke. But they aren't the healthiest

[@almay9962]

could alternate fasting shrink my tumors

[@DrDavidJockers]

It certainly can...

[@7_earths]

In Islam muslims fast Mondays and Thursdays, its optional and in Ramadan many fast 24 hr cuz it's hard to eat at night so they eat 9pm and not eat again until 9pm the next day. they do this once a year for a month and its mandatory Ramadan fasting. Also the alternate day fasting was mentioned by prophet Muhammad peace be upon him when he said, if you want to fast more then you do the Daweod (prophet David) fasting where he ate a day and fasted the next day.

[@seanm7553]

Lose the religion, it's a scam just fast adf to lose weight. Prophets are nonsense. Grow up.

[@emilimilina762]

@@seanm7553 Perhaps Sean you should think before you type. Are you one of those people who thinks they know everything about everything? ...Then I too suggest some growing up for you

[@jcjc5702]

Muh ramadan

[@Ephesians--zs6pv]

I want a partner who likes to fast

[@DrDavidJockers]

Yes, it's nice to have someone fast with you! A fasting buddy!

[@bzebee5979]

juan rios. Good luck on achieving the impossible

[@DiegsebasYT]

Me too! Lol

[@rockhood8690]

👍🏻

[@DrDavidJockers]

Blessings!