Alternate full fasting days (0–500 calories) with normal eating days.
Push your fat-burning further with expert-guided alternate day fasting. Alternate between fasting and refeed days with confidence. We provide 1-on-1 weekly coaching plus daily check-ins where you report key vitals like glucose and blood pressure. This allows us to optimize your results while keeping the process safe and sustainable.
Transform yourself for just $199.99 per month.
To succeed with the Alternate-Day Fasting coaching plan, here is what we need from you.
Alternate day fasting is a demanding method, and daily vitals are essential for tracking how well your body is handling the schedule. You’ll report:
We use this data to balance your fasting and refeeding days, avoid burnout, and optimize your results.
Frequent fasting can lower glucose quickly. Tracking it daily helps ensure you’re stabilizing between fasts and not crashing on fasting days.
Weight will fluctuate between fast and refeed days. Your coach uses this data to spot fat loss trends and make sure you’re not overeating or undereating.
Alternate day fasting can impact blood pressure more rapidly than other protocols. Daily monitoring allows us to keep things in a safe range and adapt based on how your body is responding.
Your body may enter and exit ketosis throughout the week. We track how quickly you enter fat-burning mode on fasting days and how long you sustain it, so we can fine-tune your protocol for maximum metabolic benefit.
You’re looking for a powerful way to boost your health, and alternate-day fasting (ADF) delivers. You fast one day, eat normally the next, and repeat. It’s a strong tool to lose weight, fight sickness, and sharpen your mind. You’ll love how it pushes your body to burn fat and recharge. It’s not the easiest plan, but it’s worth it for big results.
Fasting like this mimics how our ancestors lived, eating when food was available. Science now shows it can transform your health. You’ll feel lighter, stronger, and more focused. If you’re ready for a challenge, ADF is your path to a healthier you.
ADF is straightforward but bold. You alternate days: one day, you fast (0–500 calories, like water, tea, or a small meal), and the next, you eat what you want, focusing on healthy foods like veggies, lean meats, and grains. For example, fast Monday, eat normally Tuesday, fast Wednesday, and so on.
On fasting days, you drink lots of water or unsweetened tea to stay hydrated. Your body burns stored fat for energy, which slims you down. It also triggers repair processes to keep you healthy. You pick a schedule, stick to it, and watch your body change fast.
ADF is for transforming your body and brain. You use it to drop weight quickly, protect against diseases, and boost your focus. It’s perfect if you want fast results and don’t mind a challenge. You’ll build discipline by sticking to fasting days, feeling proud of your strength.
It’s not just about losing pounds—it’s about feeling amazing inside. You’re giving your body a deep reset to work better. If you’re motivated and want big changes, ADF helps you take control of your health.
You’ll shed pounds fast with ADF. Fasting every other day cuts your weekly calories, and your body burns fat for fuel. Studies show you can lose 5–10% of your weight in a few months. You still enjoy normal meals on eating days, so it feels balanced. It’s like a turbo boost for fitting into your favorite clothes.
ADF strengthens your body against sickness. It lowers blood sugar and insulin, reducing diabetes risk. Your heart benefits with better cholesterol and blood pressure. Fasting triggers autophagy, where cells clean out junk, fighting diseases like cancer or Alzheimer’s. You’re building a healthier future with every fast.
Your brain thrives with ADF. Fasting boosts BDNF, a protein that grows new brain cells. You’ll think sharper, focus better, and feel less foggy. Many people say fasting days make them calm and alert. It’s like giving your mind a power-up every other day.
You need solid willpower for ADF since fasting every other day is tough. If you’re someone who can push through challenges, like sticking to a workout or project, you’ll rock this. It’s hard at first, but it gets easier. If you’re new, try a 500-calorie fasting day to start, then go stricter.
ADF works with your social life, but it takes planning. On eating days, you join family dinners or hangouts with no limits. On fasting days, you might sip water or eat a small meal with others, like a salad. Plan fasting days for quieter times, so you don’t miss out. You can still be social while staying on track.
ADF fits busy or flexible schedules if you plan smart. Pick fasting days when you’re at home or have light work, like desk days. Eating days let you enjoy meals during breaks or events. It’s great for students or workers who can adjust. You don’t need extra time—just commitment to your days.
You don’t need to be a fasting pro, but some experience helps. If you’ve tried fasting, like 16:8 or religious fasts, ADF will feel like a step up. Beginners can start with 500-calorie fasting days to ease in. Your body adapts fast, and you’ll feel confident in no time.
You’re more likely to follow through when a real coach checks in weekly and tracks your progress — not just a notification.
No guesswork. You’ll know exactly what to eat, drink, and adjust — with personalized guidance instead of one-size-fits-all advice.
It’s easier to fast when someone is supporting you. Real people make the process feel safer and more doable.
You’ll see better results, faster — because we adjust your plan when things change, not after you hit a wall.
When energy dips or life gets in the way, your coach helps you keep going instead of giving up.
Every plan is built around you — your schedule, lifestyle, health, and goals. Not just a template from an app.
Because alternate day fasting is tough to stick to alone. Apps may remind you to fast, but they don’t help when your energy crashes or you overeat on feast days. With Penlago, you get a real coach who helps you plan your week, adapt your strategy, and stay consistent without burning out.
You’ll have a 30-minute private video call with your coach every week, a custom plan based on your goals and activity levels, and real-time support for issues like fatigue, hunger, or how to structure refeed days without undoing your progress.
Most people quit because they try to do it without support. This method requires structure and discipline — and your coach provides both. We help you build a rhythm, troubleshoot any problems, and make adjustments when life gets in the way.
You can find a plan, but it won’t help you stick to it. We give you not just the “what,” but the “how” — with direct, human support each week to keep you going when it’s hard.
No app needed. You’ll get everything you need through personal coaching calls and message-based support. No logins, no learning curve.
Just let your coach know. We’re flexible and will work around your schedule — the key is staying consistent over the long run, not being perfect every week.
Yes, we require a 3-month minimum. Alternate day fasting takes time to adapt to physically and mentally. We’re with you during that adjustment period so it becomes a sustainable part of your life.
You can continue coaching if you want more accountability and fine-tuning — or move forward on your own using the tools and habits we’ve helped you build.
Transform yourself for just $199.99 per month.