Uploaded January 2026 | Updated September 2026, 1 day ago
Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FASTINGFOODIE to get your free sample pack with any LMNT purchase.
In this video, I break down the basics of Alternate Day Fasting (ADF) — what it is, how a “down day” and “up day” work, how to use ADF (strictly or flexibly), the very basic science behind it, and my favorite way to incorporate it into my lifestyle. I also share a real-life example of how I practice ADF and how I break a longer fast.
Research & Sources Used in This Video
This video gives much greater scientific breakdown: youtube.com/watch?v=VlIYRKuUtmA
I used the following scientific sources to inform the technical and science portions of this video:
🔹 Alternate-Day vs Daily Energy Restriction — Systematic Review & Meta-Analysis
This study reviews multiple ADF trials and compares fat mass loss and weight outcomes vs very-low-calorie dieting.
👉 pmc.ncbi.nlm.nih.gov/articles/PMC5043510
🔹 Dietary & Physical Activity Adaptations to Alternate Day Modified Fasting
This human trial shows weight loss results and how energy intake changes on fasting vs feeding days.
👉 pmc.ncbi.nlm.nih.gov/articles/PMC2941474
🔹 Cell Metabolism ADF Study
A controlled study (published in Cell Metabolism) highlighting physiological effects like elevated ketone levels and metabolic flexibility with alternate-day fasting.
👉 cell.com/cell-metabolism/pdfExtended/S1550-4131(19)30429-2
📌 Want More Science?
Here are a few other helpful references if you want to dive deeper into ADF research and fasting physiology:
✔️ A broader beginner’s overview of alternate-day fasting
healthline.com/nutrition/alternate-day-fasting-guide
✔️ Intermittent fasting and metabolic effects summary
en.wikipedia.org/wiki/Intermittent_fasting
❤️ Thanks for Watching!
If you found this helpful, hit 👍 Like and Subscribe for more fasting science & real-life fasting strategies.
Comment below with your ADF questions or experiences!
I love intermittent fasting and have been eating mostly OMAD since June 2020. Even though OMAD is my standard, I love being flexible in my schedule and will at times have variations to keep things interesting. I have lost weight, got into a healthy weight range for my height and maintained the weight loss for over 3 years! I love to share the flexibility and peace offered through intermittent fasting.
Want more resources?
I started a blog: intermittentfastingfoodie.com
Here are books and resources I've enjoyed on this journey (affiliate links through amazon may provide a slight income if you choose to purchase):
Try the books below with a Premium Audible trial: amzn.to/3ETuMm3
Fast Feast Repeat Gin Stephens amzn.to/2Oqc3WY
Fast-5 Diet Dr. Bert Herring amzn.to/3K0znpx
Fast Like a Girl Dr. Mindy Pelz: amzn.to/3GgPDmI
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
Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FASTINGFOODIE to get your free sample pack with any LMNT purchase.
In this video, I break down the basics of Alternate Day Fasting (ADF) — what it is, how a “down day” and “up day” work, how to use ADF (strictly or flexibly), the very basic science behind it, and my favorite way to incorporate it into my lifestyle. I also share a real-life example of how I practice ADF and how I break a longer fast.
Research & Sources Used in This Video
This video gives much greater scientific breakdown: youtube.com/watch?v=VlIYRKuUtmA
I used the following scientific sources to inform the technical and science portions of this video:
🔹 Alternate-Day vs Daily Energy Restriction — Systematic Review & Meta-Analysis
This study reviews multiple ADF trials and compares fat mass loss and weight outcomes vs very-low-calorie dieting.
👉 pmc.ncbi.nlm.nih.gov/articles/PMC5043510
🔹 Dietary & Physical Activity Adaptations to Alternate Day Modified Fasting
This human trial shows weight loss results and how energy intake changes on fasting vs feeding days.
👉 pmc.ncbi.nlm.nih.gov/articles/PMC2941474
🔹 Cell Metabolism ADF Study
A controlled study (published in Cell Metabolism) highlighting physiological effects like elevated ketone levels and metabolic flexibility with alternate-day fasting.
👉 cell.com/cell-metabolism/pdfExtended/S1550-4131(19)30429-2
📌 Want More Science?
Here are a few other helpful references if you want to dive deeper into ADF research and fasting physiology:
✔️ A broader beginner’s overview of alternate-day fasting
healthline.com/nutrition/alternate-day-fasting-guide
✔️ Intermittent fasting and metabolic effects summary
en.wikipedia.org/wiki/Intermittent_fasting
❤️ Thanks for Watching!
If you found this helpful, hit 👍 Like and Subscribe for more fasting science & real-life fasting strategies.
Comment below with your ADF questions or experiences!
I love intermittent fasting and have been eating mostly OMAD since June 2020. Even though OMAD is my standard, I love being flexible in my schedule and will at times have variations to keep things interesting. I have lost weight, got into a healthy weight range for my height and maintained the weight loss for over 3 years! I love to share the flexibility and peace offered through intermittent fasting.
Want more resources?
I started a blog: intermittentfastingfoodie.com
Here are books and resources I've enjoyed on this journey (affiliate links through amazon may provide a slight income if you choose to purchase):
Try the books below with a Premium Audible trial: amzn.to/3ETuMm3
Fast Feast Repeat Gin Stephens amzn.to/2Oqc3WY
Fast-5 Diet Dr. Bert Herring amzn.to/3K0znpx
Fast Like a Girl Dr. Mindy Pelz: amzn.to/3GgPDmI
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
