Forget 16:8! Alternate Day Fasting Burns MORE Belly Fat & Controls Cravings

Summary

Dr. Mindy Pelz discusses a four-week study comparing three eating patterns: 16:8 fasting, alternate-day fasting, and a control group. She says the alternate-day fasting group lost the most visceral fat, while the 16:8 group lost overall weight but did not show the same reduction in visceral fat.

She also highlights reported reductions in non-HDL cholesterol, higher ketone levels, and increased daily activity in the alternate-day fasting group. The presenter notes that the study was short and that its effects appeared to lessen by week four.

Strategies and Tips Discussed

• Build toward longer fasts gradually: If you already fast, Pelz suggests extending your usual fast once a week, eventually working up to a 24-hour fast. She calls this a “5:1:1” approach: five days following your usual pattern, one day extending the fast, and one day without fasting.
• Choose a schedule that fits your life: She mentions alternate-day fasting and a 5:2 pattern. She recommends choosing busy days for fasting so you’re occupied and less focused on food.
• Prepare with nourishing meals: On eating days, prioritize fiber, protein, and healthy fats rather than relying heavily on ultra-processed foods.
• Include foods she says may support GLP-1 production: Examples include Greek yogurt, oatmeal, fermented foods, fiber- and protein-rich foods, and olive oil.
• Pay attention to hydration and minerals: She recommends electrolytes or mineral supplements, saying they may help with symptoms such as headaches, dizziness, and brain fog. She also shares a personal “olive oil shot” made with olive oil, lemon juice, and salt.
• Vary the fasting routine: Pelz advises changing the pattern after three to four weeks—for example, by adjusting fasting duration, days, or meals—rather than keeping the same schedule indefinitely.
• Consider menstrual-cycle timing: For women, she advises avoiding longer fasts in the week before a period.
• Add movement: She notes that the study’s alternate-day fasting group increased its activity and encourages walking, particularly for men, whom she says may produce GLP-1 in response to walking.
• Use a guided plan if helpful: She promotes a fasting-training week and related guide, while suggesting that people can also use the materials independently.

Presenters and Sources Mentioned

• Presenter: Dr. Mindy Pelz
• Study: A four-week study of 75 adults, described as published in the Journal of Clinical Nutrition. The study’s authors and title are not given in the subtitles.
• Dr. Georgia Ede: Mentioned in connection with an interview about sustained ketosis.
• Books and programs: Fast Like a Girl, Reset Academy, and the presenter’s fasting-training week.
• Other sources: The presenter’s previous videos about GLP-1-producing foods and fasting.