Alternate Day Fasting PART 2 - How to do an UP Day!

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Fast Feast Repeat Gin Stephens amzn.to/2Oqc3WY
Fast-5 Diet Dr. Bert Herring amzn.to/3K0znpx
Delay Dont Deny Gin Stephens amzn.to/2RhnaTM
The Fast Diet: Dr. Michael Mosley amzn.to/3fF0ZCg
The Fasting Lane Dr. Jason Fung amzn.to/30bGIkr

[@robinem3107]

Hi Jackie!! I’ve been following your channel since May! Lost 25 lbs! And I’m below what was my goal weight! You provide so much info and support! I cannot thank you enough for your advice!

[@carlaarosemena9997]

Do you do down and up days? Thank you

[@robinem3107]

@@carlaarosemena9997 I do! At least 1 per week. On my down days, I just clean fast for 36+ hours. Once I am ready for maintenance, I may add in a small meal. But right now fasting through the day is easier for me.

[@Robin7-26]

On a different video, you talked about putting black coffee in a blender with a few ice cubes, and that it makes the coffee so creamy… I have never drank Black Coffee before, and I swore I never would but this morning I took one and half teaspoons of instant freeze dried coffee, dissolved it with a little hot water, and then blended it with a little ice… I was flabbergasted!! It tasted amazing and it kept me full for another two hours. Thank you so much for this tip.❤

[@taoglassworks]

Giiirll I love seeing you get sponsored by great companies! You deserve All good things and so so much support. You help us all soo so much!!

[@wannaduckfin]

Started 8/1. Down 16. Jackie you have been such an educational inspiration. 20+ to go.

[@Jamiwrites]

I started IF October 1. I eased into OMAD around October 29th. I have lost 14 pounds so far! Every other method (while entering meno) has not worked. My body is responding finally! Thank you for these helpful videos that keep me going!! 💪🏻

[@carlaarosemena9997]

Hi!! Do you do down and up days?

[@Jamiwrites]

@@carlaarosemena9997 just recently I experimented with it because of the holidays, but I am more comfortable sticking with OMAD. My body just feels better this way.

[@wakichunu]

This up and down stuff sounds important and I will try it. Currently I've been doing omad everyday for a month. I eat one time between 3pm and 7pm. I lost a lot of weight the first two weeks and it was hard at first because I was used to eating all day. But the last two weeks I have not lost any more weight and fasting has gotten super easy. I have let my body adapt and now I don't feel hungry until 3pm. So this up day and down day sounds like the solution I need to fix the plateau.

[@tuchacasalduas]

Did you try it and did it work? I’m starting that now myself.

[@phumzilembatha692]

Try a 36 hour fast to lose weight again if weight loss is the aim.

[@reneeguthrie2192]

I agree with you road trip fasting advice….Fasting on our way to Oklahoma for an early Christmas…I no longer have to shop for clothes that make me look thin before a trip…what freedom fasting gives!

[@hockeymomavalon2499]

I love this video so much great knowledge thank you Jackie also sometimes I have an impromptu up day like yesterday we had all the snacks all the chili and then drinks with the hubby so today I have to work and I have no problems having a down day because I'll be busy

[@carolinecollins2441]

I also really like the LMNT raspberry salt mixed with lemon-flavored bubbly water!

[@libbyadler9360]

I am almost 71 and started IF a few months ago varying most days between 15- 17 hours. But weight loss was not impressive and too slow if anything. I find personally that I cannot do OMAD. Also 500-600 calorie days are not doable for me. But what has been doable and has made the difference to me is a variation on all of this using the FAST800 technique 5 days a week and allowing myself the weekends 'off' although I still try to do IF on those days. Finally the scale is moving down. I know this is not doing things the right way but for me it is sustainable and working.

[@lucindaalston9141]

There is no right or wrong way it's whatever works for you 😊

[@libbyadler9360]

@@lucindaalston9141 I guess you are correct. But so many people present examples that seem to hew more closely to set parameters. If anything trying to do those things was an obstacle for me. But putting a few things together seems so far to be working.

[@carlaarosemena9997]

Please can you explain what is the Fast800? Thank you

[@lucindaalston9141]

@@carlaarosemena9997 I believe it's when you eat 800 calories for five days then eat normally for 2 days

[@lenayoung1497]

Because of this channel I'v incorporate LMNT into my eating regiment and enjoy it alot, the chocolate taste better in coffee... Also introduced a taste test among friends and they love it! Thank Jackie

[@WanieB]

I like to make "hot chocolate" with chocolate LMNT. 😋

[@vanessafarber3043]

Thank you, i am slowly understanding how to do this. Sadly the lmnt is so expensive in uk xxx

[@lindiemoon]

Watched this in preparation for my first up day! My down day wasn’t as hard as I thought it was… and currently not feeling hungry at all (16hrs fasted right now). I can see the temptation not to re-feed but heeding your advice and will eat intentionally more. I think it’s time to read that book!

[@WanieB]

This is great 🎉 thank you for the information. This feels like you get to have your cake and eat it to, just on a different day. So much less stress. 🙌

[@amyrizzo869]

Hey Jackie - have you tried the flavored LMNT with the Glucose monitor? Curious if you noticed a difference in your blood sugar/fast? Would love it if you tested this! :)

[@chlidera75]

Absolutely fantastic job you're doing Jackie, it's been a pleasure and a necessity even to listen to your talks on a daily basis. Thanks so much, love from Paris, France 🥰

[@Christine-lr6eu]

Hi Jackie I enjoy your videos keep them coming. Question, would you consider doing a book club with Fast, Feast Repeat or one of the other books you often reference? Thanks again for all your content!

[@HowWeRoll254]

Thank you for the explanation, Ms. Jackie. 😊

[@blueangelfoodcake]

Learning so much from you! Thank you for sharing

[@JustWorship_]

Great video! Very informative

[@debrabailey8690]

Hi love your hair straight. Thanks for video

[@marierhodes9675]

Hi Jackie! Which app to register your open and close times? I'm just starting to keep track, but I've been "fasting mimicking" for a year and am stuck/ plateaued. I read Gin's book and picked up some fresh ideas though! I think my fasts weren't clean enough and that's my problem. I've been allowing flavored waters and MCT oil in my "fast" So now I'm learning! great channel.

[@kimberlybarnaba9445]

She uses the Zero app and so do I 😀

[@lisacho2725]

Hi, just found your channel. I just saw your 900 days of OMAD video. So I don't get it; are you doing ADF with OMAD? Thanks for all your info!

[@lindiemoon]

In a week she does 5 days OMAD, then one down day (OMAD of 500 calories), followed by an up day, which sounds like it’s at least two meals (6hrs + eating window)

[@kekauliked]

Does the Zero Fasting app work on Samsung Galaxy smart watches?

[@Italiana861]

Hallo, ich habe eine Frage. Ich mache beim down day immer 0 Kalorie und esse erst am nächsten Tag 2 Mahlzeiten. Ich nehme so gut ab. Aber ich kann am Abend nicht so gut einschlafen, wie wenn ich gut gegessen hab.... Hat jemand Tips?.... Danke...

[@PhilipModDev]

Jackie when do you do a longer fasting like 24-36hr fasting? I'm planning to do a longer fasting 36hr soon

[@Migster0611]

How often you take LMNT packs per day? One per day or can you take 2 For example with extending fasts (72+) 1 in the morning and 1 before bed? I take 1 per day now but i think its not enough 😳

[@FastingFoodie]

I do it 1/ day, but I did see on LMNT’s website: “Determining how many packets to consume daily is quite dependent on the individual. First, it’s important to note that LMNT is meant to supplement your electrolyte intake - it should not be your sole source of electrolytes in a day. Although there is no one-size-fits-all approach, the clinical data demonstrates targeting 5-7g of sodium 1-3g of potassium, and 250-500mg of magnesium throughout the day from various sources, ideally from predominantly whole foods. We hear that many folks find 1-2 packets per day to be optimal, often depending on their activity level. Others use more.” This is an answer in their FAQ

[@Migster0611]

@@FastingFoodie thank you so much for this! I will do 2 and see what it does 🤗 normally on OMAD days i take just 1 thats ok but now i am 69 hours in a 72 hour fast and today i struggle a little with cramps, headache and dizzyness. I also take some pink salt what helps but not enough this time. Thank you so much for take the time to answer me 🤗 i wish you and your lovely family a very merry Christmas🎄 and a blessed happy and healthy New year!🎆

[@Candypack1]

@@Migster0611 Have you done a long fast before? The symptoms you are describing are typical for those new to IF or those that are new to longer fasts. The symptoms are also detox symptoms From things like caffeine, sugar, etc. If either of those apply then the symptoms should go away after more practice with fasting.

[@robertvandyke9781]

so do you do down day and then up day 6 hr window and then the other 5 days 24 hr omad with 2 hr eat window? but that is to maimtain? what is best to lose weight? i have watch you vids you did 72 hr and 48 just wanted to see it end to end ..been doing what you said wow its working delayvdont deny is great yu are awesome woman

[@reneekennedy716]

Jackie - you do OMAD 5 days a wk. and then one down day and then one up day?

[@ketoauntie7301]

That's what she is currently doing.

[@jojo-eb1ib]

But it you let loose you will always keep those cravings.

[@mommacobba]

This is a down day question...but when you eat your 500 calorie meal on a down day...say...after 18 hours, Do you stop the counter on your fasting app and then restart it after that meal? or do you let it keep counting till the next time you truly break your fast on your up day? Thanks Jackie!! And Merry Christmas! 🎄

[@lisae2393]

Yes, you would stop the counter because you are still breaking your fast even though you are only going to eat 500 calories.

[@ketoauntie7301]

You STOP the clock counting once your first bite hits your mouth. You restart the time once you finished eating.

[@AliceHendricks-ms4fj]

I know you asked this a year ago, but I decided not to even bother tracking my hours during down days. I just consider it a down day, eat my 500 calories, then eat the next day. I don't care about tracking the smaller fasting times, and the more simple it is, the less I have to think about it.

[@melaniesmids2196]

Can anyone answer me this ? On an up day ,I understand eating at least two meals . However can you snack in between or just eat twice .Thanks !

[@WanieB]

It sounds like you can on an up day if you want to.

[@eslavicky4432]

I’m going on a girls trip for a few days this month- Driving 3hrs to our Airbnb Monday morning getting there in the afternoon- this should be my down day right? Eating 500 calories? So the next day I can have a “regular” eating day, correct? 3rd day is check out driving back would start a full fast day? I think this makes sense? Any feedback would be greatly appreciated.

[@FastingFoodie]

Yes! That sounds like a reasonable ADF routine. Just be sure to have another up day (full day eating) after the 3rd day of you fast all day. My only note, if you’re just starting to fast, I wouldn’t put pressure on yourself to learn something new on a vacation!

[@eslavicky4432]

@@FastingFoodie will do! Thank you so much for confirming 😄

[@wit7882]

Did 2 consecutive up days ever happened to you? Like an unplanned event followed your planned upday.

[@nataliajimenez1870]

Life happens, don't worry about it! Just get back on track. Maybe do an OMAD or 2MAD the following day and maybe do 2 fast days the following week instead of 1. The problem is if you start binge eating for weeks at a time. Many of us have emotional eating issues and we have to be aware when we do it. For me it has been very helpful to identify the foods that tend to trigger bingeing episodes and come up with good alternatives to them. For me those foods are cakes, ice cream and mashed potatoes. I don't need to be extreme keto, but I know that having frozen fruit with cream or yogurt is a nice substitute for ice cream, mashed boiled radishes or cauliflower is a good sub for mashed potatoes and I got a few low carb desert in my arsenal. That way I don't feel deprived when I get cravings. Also just eliminating snacking also helped. I eat until I'm satiated and if I'm hungry between meals I'll just drink a non-caloric drink with electrolytes

[@audreyfoley6703]

What fasting app do you use

[@robinem3107]

Zero

[@ketoauntie7301]

Zero Fasting App

[@BITCOIN_TO_1OOOO0OOOOOOOOOOO]

It's not really a fast if you're drinking coffee.

[@ketoauntie7301]

Black coffee, dried tea leaves like green tea, & no flavored mineral or sparkling waters are ok during fasting window. Pick up the book to get proper answers. 😊

[@BITCOIN_TO_1OOOO0OOOOOOOOOOO]

@@ketoauntie7301 coffee Activates your motabolism

[@WanieB]

For example getting fasting lab work done you can have black coffee. However, if you add cream and sugar it's a no go on those labs.