Alternate Day Fasting vs. Intermittent Fasting - Long Term Fat Loss Winner?

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  • เผยแพร่เมื่อ 7 ส.ค. 2024
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    Alternate Day Fasting vs. Intermittent Fasting - Long Term Fat Loss Winner?
    This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.
    My new book, Intermittent Fasting Made Easy, releases March 22nd, 2022! Be the first to get it by preordering here: www.amazon.com/exec/obidos/AS...
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    References
    www.ncbi.nlm.nih.gov/labs/pmc...
    www.frontiersin.org/articles/...
    www.ncbi.nlm.nih.gov/labs/pmc...
    www.ncbi.nlm.nih.gov/labs/pmc...
    pubmed.ncbi.nlm.nih.gov/10837...
    jissn.biomedcentral.com/artic...
    Timestamps ⏱
    0:00 - Intro
    0:56 - Alternate Day Fasting (ADF)
    4:50 - Does ADF Slow Metabolism?
    8:12 - Is ADF or IF Better?

ความคิดเห็น • 778

  • @ThomasDeLauerOfficial
    @ThomasDeLauerOfficial  2 ปีที่แล้ว +25

    Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/
    Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/

    • @artine13
      @artine13 2 ปีที่แล้ว +1

      Do you refer to 24 hours fast as alternate day fasting?

    • @JohnDHair
      @JohnDHair 2 ปีที่แล้ว

      @@artine13 No

    • @billtufts4304
      @billtufts4304 2 ปีที่แล้ว

      @@artine13that my question, do we still dinner on the fast days or wait till breakfast the next morning?

    • @dhakasujon1603
      @dhakasujon1603 2 ปีที่แล้ว

      This is in the religion of Islam sir. Prophet David used to do alternate fasting. God bless you sir

    • @JohnDHair
      @JohnDHair 2 ปีที่แล้ว

      @@dhakasujon1603 ?🤔

  • @deborarovercipili3865
    @deborarovercipili3865 2 ปีที่แล้ว +357

    I started alternate day fasting 1 month ago, I went from 181 to 165. My fasting pattern is usually:
    Saturday/Sunday feast
    Monday fast
    Tuesday feast
    Wednesday fast
    Thursday feast
    Friday fast
    I literally eat anything I want on feast days, and I did not exercise everyday. Alternate day fast is the way to go, I feel great even on fast days.

    • @brittanyjackson1016
      @brittanyjackson1016 2 ปีที่แล้ว +3

      Did you ever switch up your days or consistently what you have written? Just asking because I want to give it a try

    • @deborarovercipili3865
      @deborarovercipili3865 2 ปีที่แล้ว +19

      @@brittanyjackson1016 sometimes a switch a day or other, depending on my week schedule.
      For example Valentine’s Day was a Monday, so instead of feasting Sat/Sunday I fasted on Sunday to feast on monday….

    • @jasmineswift877
      @jasmineswift877 2 ปีที่แล้ว +4

      @@deborarovercipili3865 Hey I'm currently starting alternate day fasting I started with a 3 day fast so my body could get into ketosis. Tomorrow (Thursday)will be my feast day my question is did you start or stop eating the same time when breaking your fast. For example eating between 9-5 stop eating at 5pm fast the next day go to sleep and break your fast at 9am?

    • @moniquejohnson2465
      @moniquejohnson2465 2 ปีที่แล้ว +10

      Thanks for sharing Debora...I have my schedule exactly like yours...this is week 1 for me and I'm excited and see immediate results. Where has this been all of my life? LOL Continued blessings on your weight loss journey.

    • @moniquejohnson2465
      @moniquejohnson2465 2 ปีที่แล้ว +10

      It's not having the restrictions like when I did Intermittent fasting...more freedom...control and flexibility...it's clear...fast, then feast...repeat...ADF has changed my life.

  • @genieb3823
    @genieb3823 2 ปีที่แล้ว +345

    When I started Intermittent fasting, I realized very quickly this wouldn’t work for my lifestyle. 1. Skipping breakfast and eating between noon and 8 was not actually a change from what I had been doing before with the exception of no late night snacks. 2. I was having a hard time squeezing 2 meals into that window of time.
    So, I switched to ADF (24 hour fasts 2x a week and 36 hour fast once a week) and that worked beautifully for my schedule. I’m now down over 32 pounds in 8 weeks. I’ve been losing 2-3 pounds a week after an initial big drop from water weight. ADF is life changing for me.

    • @intentionallyinpired
      @intentionallyinpired 2 ปีที่แล้ว +4

      👏🏽👏🏽👏🏽♥️

    • @deborarovercipili3865
      @deborarovercipili3865 2 ปีที่แล้ว +4

      Same here!!!! I just love ADF

    • @SethOmegaful
      @SethOmegaful 2 ปีที่แล้ว +19

      Same here. I just cant adapt to calorie restriction of normal diets and intermitent fasting is my normal modus operandi, so before knowing I was already at a plateau. heh.
      ADF is the best option for me. I Like more the black and white nature of this approach. Easier to deal psychologically in my case.

    • @ndukaeneduwe2422
      @ndukaeneduwe2422 2 ปีที่แล้ว +1

      Best comment so far!

    • @megs348
      @megs348 2 ปีที่แล้ว +3

      Did you do keto while doing this, or did you eat carbs?

  • @m3jasper
    @m3jasper 2 ปีที่แล้ว +166

    Definitely share as much as possible about exercise combined with alternate day fasting! Thank you!

  • @rosiewilkinson6373
    @rosiewilkinson6373 2 ปีที่แล้ว +82

    I've found ADF is the easiest way for me to be unrestricted when I eat with my partner (we don't live together), so I tend to fast on days I don't see him - I'd love to see more content on this

  • @stylesymphony1220
    @stylesymphony1220 2 ปีที่แล้ว +138

    I'm a boxer and my impression is that if I keep my electrolytes in check (mainly sodium, potassium and magnesium) I can do 48 hour fasts without a huge dipp in performance. Would love to see a video on A.D.F for athletes or people with a very active lifestyle

    • @Mick-HHH
      @Mick-HHH 2 ปีที่แล้ว +10

      I'm a footballer (soccer for some of you an not a rich one ha) and perform better when fasting. However recovery requires me going into pig mode haha

    • @juarezm.6737
      @juarezm.6737 2 ปีที่แล้ว

      how u drink ur suplements ?? how many times and in what period of the day plz ?
      do u take then empty stomach ?

    • @martinpospisil3747
      @martinpospisil3747 ปีที่แล้ว

      It would also get you prepared for cutting weight for weigh ins.

  • @mymind45eh
    @mymind45eh 2 ปีที่แล้ว +28

    I tried ADF this week after doing IF for 5 weeks and I let go of 3 lbs of fat this week. Please please please do more videos on this. I dont feel there is as much out there on this as IF. Thank you!!

  • @bverenz
    @bverenz 2 ปีที่แล้ว +68

    And yes, it happened to me too with IF that my metabolism slowed down and adapted to everyday fasting. Just switched to ADF and it is working like a miracle! I am enjoying food more and losing more weight; building more muscle at the same time. Thank you Thomas!!!

  • @lynntallman2661
    @lynntallman2661 2 ปีที่แล้ว +79

    More of this please! I’ve been doing intermittent fasting for several months and would love to get on board with ADF.

  • @gaylewemyss7908
    @gaylewemyss7908 2 ปีที่แล้ว +58

    More Alternate day fasting. Have hit a plateau with intermittent fasting. Thank you so much for this content.❤️👍🏻

  • @shreejith2009
    @shreejith2009 2 ปีที่แล้ว +61

    I had done OMAD fasting a year ago, and within a month's time I lost around 15 lbs. During the eating window I just ate salads with good protein and fats (chicken breast, avocado etc.). My blood markers improved and I felt much healthier. On occasions I did ate Carbs but that was again with OMAD. Wold love to see more videos on OMAD and ADF.

    • @georgina4874
      @georgina4874 2 ปีที่แล้ว

      That's extreme. Of course you got results. Did you loosen up a little?

  • @romelc6347
    @romelc6347 2 ปีที่แล้ว +39

    It’s so hard for me to not go a day without fasting. I fast EVERYDAY 7 days a week for over a year doing 18:6 or 20:4. I function better at work, exercising, running errands. I feel sluggish when I eat, the only reason I eat food because I don’t wanna lose my muscles and die lol.

    • @drygordspellweaver8761
      @drygordspellweaver8761 2 หลายเดือนก่อน

      You aren't fasting. You're just skipping breakfast

  • @mettamorph4523
    @mettamorph4523 23 วันที่ผ่านมา +2

    Just found this and I'm living this. Did 16:8 for 16 months, lost 17 pounds in first 2 months, then stalled. Didn't gain,maybe another 3 pounds continually lost and regained. Started ADF this July, lost 7 pounds in ONE week! Unbelievable! Beginning my 3rd week of ADF now.

  • @bbthahammerlanediva8337
    @bbthahammerlanediva8337 2 ปีที่แล้ว +27

    When I was a struggling college student eating every other day I was in the best shape of my life 😆

  • @brittanystorey9460
    @brittanystorey9460 2 ปีที่แล้ว +29

    I do alternate day fasting with IF whole foods/Mediterranean style diet at night with a huge meal 2000 calories every night (so no caloric restriction) then once a month, then I do a 48 or 72 hour fast followed by normal eating for 3 days for a reset. Then back again to switch things up. Fasting mostly for longevity. :)

    • @eirinistalos
      @eirinistalos ปีที่แล้ว

      Meaning you eat every other day ?

  • @TerminullyChill
    @TerminullyChill ปีที่แล้ว +5

    I discovered ADF by sheer accident. I've struggled with PCOS and endometriosis for many years. Chronic fatigue, chronic pain, and could never lose the belly fat. I'm only like 3 weeks into ADF... I have my energy back, the pain is either not there or marginally less. I haven't weighed myself yet this week but I lost 9 pounds in like 2 weeks. My waist is shrinking. I've barely just started and I already know it's changed my life. I feel very blessed.

    • @debestain
      @debestain ปีที่แล้ว +1

      Great news- I’m beginning ADF and very hopeful for lowering BP and losing significant weight

    • @TerminullyChill
      @TerminullyChill ปีที่แล้ว +1

      @@debestain Best of luck! And hang in there it gets a lot easier after the first week. Just make sure you get your electrolytes on your fasting days. 🙂

    • @mwright0428
      @mwright0428 4 ชั่วโมงที่ผ่านมา +1

      Love to hear it!!! Same here! I have struggled with weight my whole life and I lost 12 pounds in my first week. Currently in week 3 and I haven’t weighed but seeing how fast my stomach and waist is shrinking is scary but so worth it!

  • @darrenherbst5572
    @darrenherbst5572 2 ปีที่แล้ว +9

    I did IF and OMAD both and saw good results - Jut started ADF and have seen amazing results - Of course verywhere on the internet they say im going to die if i do this - Im gonna give it a go as long as i can - I almost enjoy the non eating days

  • @yarrancrichton1249
    @yarrancrichton1249 2 ปีที่แล้ว +14

    Definitely keen on more content on ADF. I have been intermittent fasting daily for ~12months to positive effect, but find myself in the ‘bored’ state you mention. My main concern with ADF is it’s effect on circadian rhythms, as it’s not consistent on a daily basis. How does this effect hormones on a daily basis? I’m looking at overall long-term health as much as fat loss. Dr. Andrew Huberman had a podcast recently on the importance on consistent eating cycles and hormones. Would love to hear your argument to this and how you think ADF fits with his theories.. And thanks for all the content, it’s been a huge help over the last 12 months.

  • @carissaseal2134
    @carissaseal2134 2 ปีที่แล้ว +6

    Thank you, thank you!! I have been IF for 4 years and I found myself doing exactly what you said. I am recovering from a reconstructive surgery and will soon be back to the gym and "my regular" eating habits. Now I know what I need to do to jump start my weight lose!!

  • @robertstefanuik
    @robertstefanuik 2 ปีที่แล้ว +14

    Cool stuff Thomas. I would love to hear more about alternate day fasting 😀

  • @lionoftheleo9392
    @lionoftheleo9392 2 ปีที่แล้ว +2

    Thomas, thanks brother for this information! You honestly read my mind as recently I was thinking about the two styles. More ADF please as I find this information very important and helpful. Thanks again!

  • @cococolors6808
    @cococolors6808 2 ปีที่แล้ว +3

    First of all, thanks for all you’ve shared an educated me on. Now that I’m ADF, I would love to hear more on it from YOU! Especially, around exercising, supplements and ADF.

  • @heyitsrick01
    @heyitsrick01 2 ปีที่แล้ว +6

    LOVE your videos. I have been doing intermittent fast for over a year now... (no weight issues ever) I Do a 3 day water only fast once per month, but I REALLY like the idea of alternate day fasting... Typically along with the 3 day fast I also generally do a 1 day fast each week... I'm 72 ....don't do ANY kind of doctors or take ANY kind of drugs AND I do ALL I want/need/choose to do.............. Looking forward to alternate day fasting... This is great stuff ! ! ! ! !Thank you for your passionate commitment to help ALL of us

  • @thejonnycarroll
    @thejonnycarroll 2 ปีที่แล้ว +14

    You started me off on my IF journey back in 2017 and it’s totally transformed my health. I’ve lost over 70lbs and much of my chronic health issues I face have subsided significantly. I recently started trying longer fasts (36-72 hours) and am finding I LOVE them.
    This past week I had the idea for the first time to do alternate day. I’m only a few days in but noticed a massive increase in results. Didn’t even realize you posted this video! So timely! Yes please, would love more info on exercise and just ADF in general! 🙏

    • @georgina4874
      @georgina4874 2 ปีที่แล้ว +1

      What are your current results?

  • @himee56
    @himee56 2 ปีที่แล้ว +1

    Yes, please more about ADF! Thank you for all the work you put into these videos! You have helped me a lot.

  • @shelleybergeron5815
    @shelleybergeron5815 2 ปีที่แล้ว +16

    I’m all in Thomas. 63 year old IFer for several years. Weight creeping up in a rut, time to try something new to shock the system.
    Thanks for all you do!

    • @georgina4874
      @georgina4874 2 ปีที่แล้ว

      What are your results?

    • @shelleybergeron5815
      @shelleybergeron5815 2 ปีที่แล้ว

      @@georgina4874 hi Georgina. I have been maintaining my healthy weight now for the past 5 years. I have found it to be such a great tool. My body now has the ability to bounce between burning glucose and burning ketones as long as I don’t go too off the rails!

  • @deaflistener
    @deaflistener 2 ปีที่แล้ว +122

    YES PLEASEEEE! MORE ADF CONTENT! How long can you do ADF before your body catches onto the pattern?

    • @shushu4301
      @shushu4301 2 ปีที่แล้ว +49

      Your body will never catch onto the pattern on ADF .. Just release yourself from it on invitations and social occasions . I'm doing for 2 years now . It's the best ..

    • @marzs794
      @marzs794 2 ปีที่แล้ว +7

      @@shushu4301 that’s amazing I just started ADF and wondered about this

    • @shushu4301
      @shushu4301 2 ปีที่แล้ว +3

      @@marzs794 It's the best for longevity and health . For better results go keto! Pls report how you feel after a while ?

    • @georgina4874
      @georgina4874 2 ปีที่แล้ว +8

      I just started ADF 4 days ago after a system shock of 40 hours fasting. I am down 4 pounds. I loved IF until I started wfh ft. ADF is great.

    • @georgina4874
      @georgina4874 2 ปีที่แล้ว +6

      I weighed 147 today after gaining weight on IF (153). My goal is to maintain 135. I am 5'5.5".

  • @zephyronfire3821
    @zephyronfire3821 2 ปีที่แล้ว +2

    How totally inspiring to hear this about ADF (and ADF 500, basically)! I don’t know which one I’ll do, but what I’m guessing is that I’ll just gauge the fasting day and see if I can do without any food...or not. If not, then 500 calories it is! I also thought of switching it up and one week, the fasting day would be 0 calories and the next fasting cycle would be 500. :) Either way, how completely uplifting and refreshing to hear that one’s eating day does not have to be keto in order to lose weight. -I’ve been keto for many years and it has stopped working for me, not to mention, that there’s foods that I simply miss and not having them is not doing me any favors anyway, in the weight loss department. Time to switch it up. I love this Thomas and thank you again for the content! Please do make more ADF and ADF “500” calories specifically. -For my 500’s, I’m going to keep it basically carnivore just b/c the foods are awesome and easily countable: eggs, sardines in water, olive oil on the sardines, a bit of butter....BOOM!

  • @sirValsorim
    @sirValsorim 2 ปีที่แล้ว +32

    I do alternate day fasting from March this year.. I eat in keto style - fast - eat carbs- fast - keto style - etc.. Its great.. And will be nice hear more about it in your videos Thomas. Thx for great content for years!

    • @lucidgazing2078
      @lucidgazing2078 2 ปีที่แล้ว +1

      how much weight have you lost if you dont mind me asking? besides ADF do you workout do cardio etc? any supplements you take during fasting days. would love to know more i'll be trying this very soon

    • @lucyc1223
      @lucyc1223 2 ปีที่แล้ว +2

      I have started eating like this and I enjoy it carbs- fast keto fast carbs .I have Freedom.keto and fasting melts the weight of and carbs are still bae

    • @sirValsorim
      @sirValsorim 2 ปีที่แล้ว +1

      @@lucyc1223 Thats nice.. It has been more than a year for me.. And I keep my weight. (33kg lighter) enjoy it Lucy..

  • @taylorhingey2063
    @taylorhingey2063 2 ปีที่แล้ว +1

    I've been watching your videos for years. Definitely interesting to watch how your options and "facts" do change. It's not a bad thing. It means your constantly learning! I only realized while watching this video that yah I am probably "fasting" too often. Being on keto that appetite is quite low. I'd love to see more on alternative day. I've been keto for years and IF as well. Please tell me more about alternative day.

  • @Highintensityhealth
    @Highintensityhealth 2 ปีที่แล้ว +2

    Love it! Great video

  • @charlotteritman9900
    @charlotteritman9900 2 ปีที่แล้ว +17

    More ADF content specifically for women over 50 would be awesome! Perfect timing with this video!

    • @KingdomLegacyBuilder
      @KingdomLegacyBuilder 2 ปีที่แล้ว

      @@TCArtStudio how are you doing on ADF? Also what is your schedule like

    • @KingdomLegacyBuilder
      @KingdomLegacyBuilder 2 ปีที่แล้ว +1

      @@TCArtStudio thanks for answering me. I can’t do keto because I can’t digest fats easily.

  • @tucosargent
    @tucosargent 2 ปีที่แล้ว +5

    I definitely want more fasting guidance. I love eating food so when I do fast I want it to be as productive as possible. It's almost strange you just posted this video because this subject was on my mind a lot today.

  • @yvonnemangoenyane3817
    @yvonnemangoenyane3817 2 ปีที่แล้ว +6

    Just what I needed, thanks Thomas from South Africa 🇿🇦

  • @rebecca3745
    @rebecca3745 2 ปีที่แล้ว +168

    More on alternate day fasting please. I would love a time table of supplements and tonics for both fasting and non fasting (12 hr fast) days as well. Thank you!
    1/31/22-It just dawned on me, this is exactly what Thomas did for us in the January 2022 challenge. He even showed us where to add carbs to enhance muscle growth. Thomas, it is incredible how many people you have helped. God bless you-

    • @puckeater1
      @puckeater1 2 ปีที่แล้ว +2

      Agree Rebecca, would be nice to have it all in one place, males/females. Also wish he could get his book onto Kindle, easier to have instead of lugging a book around. But your totally right, being TH-cam, information for everything is so segmented.

    • @Iamam313
      @Iamam313 ปีที่แล้ว

      Can you put the link to that video pls? I'm new here 🤗

  • @InspiredByCreation
    @InspiredByCreation 2 ปีที่แล้ว +2

    I just started ADF a week ago and feeling great...This info was very helpful, thank you!

  • @LunethAkumajo
    @LunethAkumajo 2 ปีที่แล้ว +3

    Your content has allowed me to become more open minded and flexible with my keto/IF lifestyle. I've also got better results. Thanks for all that you do!❤️

  • @linamammone51
    @linamammone51 2 ปีที่แล้ว +2

    Great information today Thomas. Always great to wake up to inspirational stuff every day. Keeps us all motivated. It’s definitely true, you need to switch it up when you hit a weight plateau.But when you change your eating window around, the scales dip😁ADF is next on my list.👍💜

  • @aylinpolanco3485
    @aylinpolanco3485 2 ปีที่แล้ว +61

    I started ADF over a year ago, 3 days a week, and it worked very well for me until I was closer my goal weight and I incorporated weight training, I was feeling hungrier so I've switched to OMAD on my strength training days to avoid losing muscle. My weight has increased a bit, but I don't see that I'm getting fatter, instead I see much more muscle definition and that keeps me happy.

    • @Ragesauce
      @Ragesauce 2 ปีที่แล้ว +3

      You will not lose muscle when fasting, your body produces human growth hormone while fasting, so if you are feeling hungry you're not doing something right. I do not feel hungry at all on my workout days.

    • @jasonpass5668
      @jasonpass5668 2 ปีที่แล้ว

      @@Ragesauce - How much protein are you taking in on your feast days in order to build muscle? Do you take in one days worth of protein or two days worth of protein?

    • @Ragesauce
      @Ragesauce 2 ปีที่แล้ว

      @@jasonpass5668 just eat a grass-fed/finished burger or some salmon and tuna, that's all you need.
      Or some pasture raised eggs, 2-3 would be plenty.

  • @groovy-momma418
    @groovy-momma418 2 ปีที่แล้ว +18

    I've been doing IF for almost 3 years now and I quit losing weight, stalled big time. It got harder and harder to lose anything and I have also been bored! After watching the videos on fat, I did cut down the extra fat and that has helped. And now these videos are helping me because even though I'm not a breakfast eater I like the idea of doing alternate fasting days. It makes a lot of sense.
    I just have a hard time eating. There are days when I just don't want to eat but then I get so hungry on other days. This morning I woke up hungry 😩 but I hate cooking as well. I'm extremely picky as well and there are a lot of stuff I just can't or won't eat. Like avocados. Hate them! And as long as I have been doing keto now I have never eaten one. Eggs I have to force down, but I do occasionally eat. I think it's called food aversions?
    So I am trying to make some new changes and I really like this idea. It just may be a hard thing for me to do.

    • @mbaxter22
      @mbaxter22 2 ปีที่แล้ว +3

      Hmmm. Not sure what advice I would give for your situation. Maybe work on mental toughness? No offense but you do sound a little whiny & OCD-ish here. Two things that don't really go together: successful dieting & being a picky eater who doesn't like to cook. Pick one or the other but you can't have both... :(

    • @lovemuffin10101
      @lovemuffin10101 2 ปีที่แล้ว

      @@mbaxter22 True

  • @finallylearnthow
    @finallylearnthow 2 ปีที่แล้ว +1

    Great information, I would like more on this topic.
    Thank you

  • @olivergeoffreyblakely7623
    @olivergeoffreyblakely7623 2 ปีที่แล้ว

    More recipes if you ask me. Your recipes are some of the best Keto recipes I have found! Still looking for some Allulose at my grocery store but... Thank you for you expertise.

  • @RachaelBerezin
    @RachaelBerezin 2 ปีที่แล้ว +1

    Hi Thomas! Helpful video-I've now gained a ton of weight doing IF for about 3 years_i used to mix in longer fasts but have stopped-not sure why! Would love more ADF content because I think it's the way to go for me for now...

  • @livchesy6007
    @livchesy6007 ปีที่แล้ว

    Thanks! I needed to watch and absorb this video again. It’s so true. I’m on my 4 years of consistent IF and I’ve plateaued in the last couple of months. Just this past week, I did alternate day fasting and within the end of that week, I already started loosing. I will keep going

  • @stellaactis925
    @stellaactis925 2 ปีที่แล้ว

    Well said Thomas, always informative in my weight loss journey consistently being inconsistent with my fasting methods, workout routines, and type of diet has helped me lose each time my body hits a platue

  • @davidharney9487
    @davidharney9487 2 ปีที่แล้ว +1

    Love this content! Would like more info on this, especially if one were to alternate and what the benefits might be to change the times of day your do your meal on "fasting" days... Like a morning meal for the day vs a dinner meal for the day and how the body would react to getting those calories in the morning vs at night.

  • @garylawton230
    @garylawton230 2 ปีที่แล้ว +12

    I tried this a few years ago and it does work! 👍. I found that you always looked forward to the next day when you’re on the low calorie day! 😜

  • @triciawade1640
    @triciawade1640 2 ปีที่แล้ว +26

    Please share more! I'm going to try this! I've been doing IF 14-18 hours for a while and am stuck. Thank you Thomas!

    • @TiMalice2009
      @TiMalice2009 2 ปีที่แล้ว +1

      Try alternate day for a week.

    • @bekirsivri80
      @bekirsivri80 2 ปีที่แล้ว

      try lion or carnivore diet for a week. you will never go back. I did 1 year intermittent, 6 months omad. carnivore is the best

    • @georgina4874
      @georgina4874 2 ปีที่แล้ว

      @@bekirsivri80 What is lion?

  • @christopherfabian5888
    @christopherfabian5888 2 ปีที่แล้ว

    More on this please sir. Thank you so much as always!

  • @Matt-si4yz
    @Matt-si4yz 2 ปีที่แล้ว

    Great content as always Thomas would love to hear more on ADF thanks

  • @regallamb6335
    @regallamb6335 2 ปีที่แล้ว

    I want more!!!!
    Thank you for your education it helps alot!

  • @ThriveMarket
    @ThriveMarket 2 ปีที่แล้ว +2

    Really fascinating! Loved learning about ADF 👍

  • @RamssesPharaoh
    @RamssesPharaoh 2 ปีที่แล้ว +1

    Great info, thank you for sharing. Variation brings great results.

  • @nv9811
    @nv9811 2 ปีที่แล้ว +1

    😊 great intel…
    Thank you..

  • @christinethomas8370
    @christinethomas8370 8 หลายเดือนก่อน +2

    I would love more ADF content. I have started ADF this week and want to learn more about it. Thanks

  • @gothicqui
    @gothicqui ปีที่แล้ว +2

    Definitely would love more ADF content!
    I’ve been Doing IF 20:4, and 23:1 since May and lost ten pounds. Very frustrated at the slow slow progress! Did 39 hr fast this past weekend and lost 4 lbs just like that!
    Will definitely be doing ADF moving forward!!!❤

  • @bearberserker359
    @bearberserker359 2 ปีที่แล้ว +10

    Love the adf and IF content please keep it up I love how you break it down metabolically.
    Is intermittent fasting everyday not healthy?
    Is 3 to 4 days of intermittent fasting the safer way of fasting ?
    Just let me know yalls experience!

    • @georgina4874
      @georgina4874 2 ปีที่แล้ว +1

      I did 3 years straight IF. Fledge Fitness did 8 to 10.

  • @domdaugherty5935
    @domdaugherty5935 2 ปีที่แล้ว +1

    I love this kind of Content. Please do more! Thank you Thomas! :)

  • @aidanschauer1581
    @aidanschauer1581 2 ปีที่แล้ว +6

    Very interested in more content on alternate day fasting!!

  • @georgeiscreative
    @georgeiscreative 2 ปีที่แล้ว

    Thanks Thomas! Definitely would love to see more ADF content. 👍

  • @marlenes.1738
    @marlenes.1738 2 ปีที่แล้ว

    Thomas, thanks for another great video. Please do more on ADF.

  • @TheeRustyCage
    @TheeRustyCage 2 ปีที่แล้ว

    Great video. Def interested in more alternative day fasting content. I think I’m gonna try this bc I’ve hit a plateau

  • @stephenhumphries8523
    @stephenhumphries8523 2 ปีที่แล้ว

    Great talk Thomas much appreciated Cheers

  • @kingslandosteopaths4854
    @kingslandosteopaths4854 2 ปีที่แล้ว +1

    Exercise and ADF would be some fantastic advice that’s, love your work

  • @karneymac
    @karneymac 2 ปีที่แล้ว +4

    This is my journey...maybe it could help someone. I am 64 and 136lbs...about 8 lbs more than when I was at 18...but then I was stick and bones (healthy) but no muscle. So...
    Eight years ago I went 16/8 IF...also 100% distilled water. I had a 32 pant size and looked ok. All was fine...loved carbs and was inertia bound on any consistent exercise...and about 3 years ago started gaining some belly fat and also noticed muscle loss...topping at 161. But, I was clueless about carbs and sarcopenia, then and all the beautiful new science on metabolic health.
    One day, I woke up and realized that an 8 hour eating window was not necessary and that day started IF at 21/3. Easy. Then about 2 weeks later, I went OMAD because I loved the autophagy/etc extension idea and forcing 2 meals over three hours was not necessary, even a hassle. I then easily added keto once I was exposed to it. I remain very happy in keto...love the idea that I was moving to alternate fuel with all the amazing transformations metabolically/hormonally etc. I also quickly lost weight and within a few months stabilized at 136. I did have 2 gentle plateaus along the way and so did a few 47 hour fasts (still on OMAD, just skipped a day) and that worked.
    I also started a HIiT cardo...very slowly increasing intensity over some months. The idea was to layer in beneficial metabolic things over time. Soon I brought in Wim Hof breathing and then cold shower endings. Thumbs up. I started doing planks, too....taking walks.
    My sleeping patterns normalized to 11pm-6 or 7am when for my whole life I went to sleep 3am and got up after 11a. Just spontaneously happened...to my amazement. My bpm went from my usual 82bpm to 62-67! My bp which was about 120/82 went to 110/71...also, amazed me.
    One day, I woke up and intuitively knew I wasn't getting enough protein. The sarcopenia began to make sense and I spent a phase educating myself on this subset of my situation. Like with Keto, fasting and all the wonderful science...sooo much great material by soo many great people! So, I figured out my best daily intake in grams for protein and then realized I could not do that effectively in OMAD...so...with protein intake and muscle building now my primary focus...I expanded my eating window to 6/18 over three meals with an equal split of protein over the 3 meals, still keto, of course...still cardio and all.
    This turned out to be quite effective as I started gaining muscle right away coupled with resistance training...and this continues. I use one rep max with very limited motion (like Peter Sisco method) , right in my home, with just a camping mat and quality chinning bar for the static resistance.
    I love the ide of extended fasts (I once did a 7 day-er, quite a few 2 day-ers) and also love the idea of ADF...and when my muscle building segment reaches a healthy plateau...I will weave it in. I really like the alternate day thing...thanks, T and also the 36 off 12 hours on idea mentioned above. I also just started layering in Zack Bush's Nitric Oxide Pump...like!
    I also did a DEXA scan and a bioimped 360 degree scan (over the past months) and recently bought a continuous glucose monitor which I have yet to try out. One thing that threw me off for weeks was my dexa results...until I realized that being on keto the scan applies the glycogen water lost to fat and takes it away from muscle...which can skew the body fat% sizably and it did in my case.
    The journey continues! I will incorporate any good idea...the benefits are that awesome!
    Thanks for indulging me. Perhaps this may resonate with someone. Good luck on your mission!

  • @tommyreyes3234
    @tommyreyes3234 2 ปีที่แล้ว

    Glad I've found Thomas. His information is priceless and provides me with a compass for my direction in my health and physical journey .

  • @azombiestool
    @azombiestool 2 ปีที่แล้ว +1

    I guess I'll be trying alternate day along with some HIIT.
    Yes we want more ADF content Thomas! Thanks a bunch

  • @martijobarrett4527
    @martijobarrett4527 2 ปีที่แล้ว +1

    ADF! YES! MORE, PLEASE! Only a week in but loving it so far ... Been strict keto for 4.5 years and have done 13 week-long water fasts (with electrolyte powder) ... and all the fasts in between. 51 YOF ... Type 2 diabetic ... Fasting is THE ONLY thing that works for my blood sugar and ketones. Period. Thanks for the extra info and motivation, Thomas!
    🙂👍💃💞

  • @Lucky-xs1nk
    @Lucky-xs1nk 2 ปีที่แล้ว

    Yes! Definitely more adf information please! Thanks

  • @lovemuffin10101
    @lovemuffin10101 2 ปีที่แล้ว +1

    Need another video on this! This was so interesting 🤔

  • @g.b.2095
    @g.b.2095 2 ปีที่แล้ว +18

    Exactly what I need to hear more about. For the last three years I have done great intermittent fasting. This year has been awful. I gradually put 15 pounds back on and am feeling frustrated and unmotivated.

    • @groovy-momma418
      @groovy-momma418 2 ปีที่แล้ว +3

      I had gained about 20 pounds and am finally getting it back off, and it's going so much slower and it is harder than when I first started 3 years ago. 5 to 10 more pounds to lose and omg its so slow 🐌 😫

    • @mikal2338
      @mikal2338 2 ปีที่แล้ว +1

      Be Like Nike!

    • @mikal2338
      @mikal2338 2 ปีที่แล้ว +2

      having a "why" prolongs anything you do.
      Don't BS your "Why"

    • @noodlep2547
      @noodlep2547 2 ปีที่แล้ว

      @@groovy-momma418 I didn't gain, but got totally stuck and found it impossible to shift just a few pounds. I've started doing 1 48 he fast every week and it is making a huge difference.

    • @solutionfocused7147
      @solutionfocused7147 2 ปีที่แล้ว +5

      ADF works! I was doing great until I stopped ADF and gained 15 pounds as well. Try a MWF ADF schedule I think the results will spark some motivation! 😊

  • @flatterearth
    @flatterearth 2 ปีที่แล้ว +1

    Thomas, I've followed you for years now. I've done keto, IF and carnivore, and while I lost weight and reached my goal a couple years ago, I've gained back 20 lbs that I'm finding hard to get rid of. After a cheat day last week I fasted for 24 hours and felt great. Then I feasted the next day, then I fasted the next (out of pure fear!). I'd love to hear more about ADF as I can see this as a doable option. I'll probably change it up as I go, maybe do carnivore for a month, then back to IF keto, then back to ADF. What's nice about where I'm at, I'm no longer afraid of doing things I thought, before keto, would be too hard, like ADF. I must admit I had to go through the keto gauntlet in the proper order, keto, IF, carnivore and now ADF, as well as watch your channel, or I'd never have gotten this far. Thanks, Thomas! I appreciate all the support and advice!

  • @OhKabesh
    @OhKabesh 2 ปีที่แล้ว +4

    Yes please. I’ll take as much ADF info as you can share. I’ve tried many forms of fasting and Alternate Day is what ultimately worked for my body type. Intermittent did nothing for me. My challenge with ADF was going for my training runs in the morning. My performance suffered. Is that something our bodies adapt to? I gained a significant amount of time and felt very weak during my training. Anything you can speak to on that is greatly appreciated☺️

  • @craigleewhite6317
    @craigleewhite6317 2 ปีที่แล้ว

    Thomas. It's great because every time tomorrow comes around you are here;) with the amunition for the arsenal onslaught on unserving health choices. I love how good your spoiling me personally. It's great! From Craig. UK. Hello to the family WoofWoof to the pooches.

  • @irishrosegiftshop3639
    @irishrosegiftshop3639 2 ปีที่แล้ว

    You have been such an inspiration for my weight loss. I’d love a video about a strategy for getting through the holidays. Look like IF might help in the balance of keeping on the weight loss journey,,while still enjoying some holiday meals.

  • @philosophygeek551
    @philosophygeek551 5 หลายเดือนก่อน

    An interesting and informative video on IF v. AF. Would like to see more on this topic Thomas.

  • @SurinG13
    @SurinG13 2 ปีที่แล้ว +2

    yes please do more videos on especially if possible “warrior diet 20:4” alternative day intermittent fasting because now i’ve been doing 20:4 warrior diet for months daily it’s definitely lost some of it’s beneficial bang!! especially weight loss probably because my body has just adapted to this type of diet existence and I really do feel like switching to an alternative day warrior diet would kickstart all the initial benefits I got from the 20:4 IF diet soo please please keep making videos onADF PLEASE?🙏🏽

  • @williamsanchez4766
    @williamsanchez4766 2 ปีที่แล้ว

    Keep it coming man. Love your content 👍

  • @scottieftw3032
    @scottieftw3032 2 ปีที่แล้ว +6

    Yeah I would like more content like this specifically when working out is it better to do it on a eating day or on a fasting day?

  • @mahaabweh3092
    @mahaabweh3092 2 ปีที่แล้ว

    Hey Thomas!! Loved this! Can you please do more on ADF?
    Keeping it locked in on your channel! :)

  • @sorayaali766
    @sorayaali766 2 ปีที่แล้ว

    Always want to know more thank you!

  • @jamesmchale3956
    @jamesmchale3956 2 ปีที่แล้ว +1

    Definitely looking for more ADF content, Tom. Lost 55 lbs on IF over 2 yrs but have gained back 20 over last 14 mo. I need that shock and I trust your science-guided approach

  • @collettemarie4976
    @collettemarie4976 2 ปีที่แล้ว

    yes please more content on alternate day fasting.. Love your video's Thomas.

  • @Jimbalim
    @Jimbalim 2 ปีที่แล้ว

    Yes, I would love more videos on ADF please because my wife and I have started doing that again…currently on our second day of fasting as I write this.
    We have done ADF before, during the first lockdown 2 years ago. We done it for about 6 or 7 weeks and absolutely loved it…never felt better.
    Upon returning to work we went back to intermittent fasting, mixing it up with OMAD and just generally going at it in a laid back as we feel like it approach. However, we’re now looking to up our game again so to speak and are returning to ADF so we’d love more videos on it please.
    Ps. Love your videos👍🏼

  • @keisharowland6176
    @keisharowland6176 2 ปีที่แล้ว

    Thanks for the video. Please load more videos on ADF, Thank you

  • @charlieyt877
    @charlieyt877 2 ปีที่แล้ว +3

    Definitely would love more info on ADF, as well as training on ADF.

  • @donnacousins3331
    @donnacousins3331 2 ปีที่แล้ว +2

    Thanks Thomas - please do more videos on ADF!

  • @GnosticChic888
    @GnosticChic888 ปีที่แล้ว

    Just now switching to ADF after a couple years of intermittent fasting! Your video was SO helpful to confirm this choice - more videos on this the better! Thank you!

  • @Johngriff74
    @Johngriff74 2 ปีที่แล้ว +1

    Hi Thomas, thanks for the great content. Lost 2.5st and only half stone to go. More on this please and how it can fit in with working out with & muscle building. Did 16/8 intermittent fasting for 3/4 months then switched to longer fasts 3/4 times per week after seeing a short video of yours, weight still slowly going in right direction. Now looking to build more muscle and keep fat down 😁

  • @Vethaken
    @Vethaken 2 ปีที่แล้ว

    Thinking of switching over! I'd love to learn more! So far I'm at 17 hours fasting, before watching your other video on ADF this morning I was going to do my normal 14/10. But it really hasn't done much for me and I tend to overthink what to eat and how much during the day. I'm going to see if I can make it to 24 hours and end with a small meal. Thanks for all the info!

  • @wilburmills4061
    @wilburmills4061 2 ปีที่แล้ว +1

    Thomas, I started IF 5 years ago after watching your videos. It worked very well. The last year. and started to gain some of the weight back. So I have been doing ADF for the past month. The results are incredible. I can see the changes daily when I look in the mirror. I am actual doing OMAD on my eating days. I may switch to easting ad libitum.
    Once again thanks for giving me the knowledge to change my life for the better,
    Marcus

  • @sunoflight
    @sunoflight 2 ปีที่แล้ว

    More please. Thanks man!

  • @altheamiller3541
    @altheamiller3541 2 ปีที่แล้ว

    Absolutely interested in ADF. Would live to see more content. Thank you

  • @elenaa9132
    @elenaa9132 2 ปีที่แล้ว +2

    Yes, please share some more on alternate day fasting, it is a very interesting topic.

  • @sarahcarr7343
    @sarahcarr7343 2 ปีที่แล้ว

    Good stuff!!!

  • @reneeslembarski
    @reneeslembarski 2 ปีที่แล้ว +4

    Very interested in ADF content, particularly along with endurance and strength training. I’m planning a longer backpacking trip next September and goal is to lose fat, gain muscle, and improve my cardio endurance.

  • @JOO-vf8jz
    @JOO-vf8jz 2 ปีที่แล้ว +1

    Yes please more information on alternate day fasting. I’m in a IF slump and need to mix it up. Be specific for those of us who don’t know exactly what to do. Give us days and hours to fast, what to eat on fasting days as well as how many calories we should consume on our non fasting days. Time to get your dry erase white board and markers out. Thank you Thomas!

  • @lancesinger8243
    @lancesinger8243 2 ปีที่แล้ว +1

    Yes, more ADF info in future, definitely think this helps my plateau

  • @MrGalant09
    @MrGalant09 ปีที่แล้ว

    Please keep making videos about ADF. I have been using it and have good weight loss. Thanks for all you do.

  • @clifslonneger5340
    @clifslonneger5340 2 ปีที่แล้ว

    thx for the video 👍🏼